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6 Warning Signs Your Body Desperately Needs Vitamin B1 Says Top Expert

Discover the solution to nerve pain and numbness with these vital nutrients

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By John-Chapple1Mar 19, 2025
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Dr. Eric Berg DC
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Do you experience tingling in your hands, sharp pain shooting down your legs, or numbness in your feet? These could be warning signs that your body is desperately lacking essential vitamins, particularly vitamin B1. Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, explains that vitamin deficiencies are behind most nerve problems, with B1 deficiency being the most common culprit. "The most common nerve problem that exists is something relating to either prediabetes or diabetes," says Dr. Berg. Learn how to identify these warning signs and discover the simple solutions that could reverse your nerve damage and help you live pain-free.

Warning Sign 6 Viral Nerve Pain After Stress

Certain viruses can hide in nerve bundles called ganglia, explains Dr. Berg. "What's unique about these viruses is they go into those areas, those little bundles, to evade the immune system and fly underneath the radar," he notes. These viruses can deactivate autophagy—your body's natural recycling system for damaged proteins and pathogens.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Stress Triggers Hidden Viruses

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According to Dr. Berg, these dormant viruses often emerge after stressful events. "Cortisol is an immune suppressant. One of the most severe stresses someone can go through is emotional stress. This is why a lot of these dormant viruses come out of remission after a stress event," Dr. Berg explains.

Fight Viruses With This Amino Acid

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There's an important relationship between two amino acids that can help combat these viruses. "These viruses need the amino acid called arginine to exist. And it just so happens that arginine competes with another amino acid called lysine," says Dr. Berg. If you supplement with enough lysine, you can block arginine and stop viral reproduction.

How Much Lysine You Need Daily

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Dr. Berg recommends: "You have to take a lot of lysine to compete and block arginine. You want to take 1000 milligrams to 3000 milligrams every single day for a period of time to put that virus back in remission, as well as do whatever you can to reduce stress."

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Warning Sign 4 Sciatica and Back Pain

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Sciatica pain usually originates from disc issues, and Dr. Berg has identified a common deficiency in these cases. "A lot of people with disc problems are deficient in copper," he states. For relief, Dr. Berg suggests "either taking a supplement with copper or just putting copper cream topically around that area in your back where it originates to reduce the discomfort."

Warning Sign 3 Wrist Pain and Weakness

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For the common wrist condition known as carpal tunnel syndrome, Dr. Berg points to a specific B vitamin deficiency. "This is usually a B6 deficiency," he explains. Addressing this specific deficiency can help relieve pressure on the median nerve in the wrist.

Warning Sign 2 Electric Shock Sensations

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The protective sheath around your nerves requires specific nutrients to stay healthy. "If you're deficient in B12, you can get electric shock-like sensations in your nervous system, very painful or even numbness," says Dr. Berg.

Your Nerve's Protective Coating

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Dr. Berg explains why this happens: "B12 is involved with the myelin sheath around the nerve. That's the outer covering that protects the nerve, insulates it, and allows the signals to transmit."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Autoimmune Conditions and Vitamin D3

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For autoimmune conditions affecting the nerves like Multiple Sclerosis (MS), Dr. Berg recommends a specific vitamin. "Vitamin D3 is essential in reducing inflammation within the nerve cells and also your brain cells," he states.

High-Dose Vitamin D3 Strategy

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The dosage needed may be substantial. "You need to take large amounts of vitamin D3, 50, 60, 70, 80,000 IU of vitamin D3 to put that condition into remission," according to Dr. Berg, who references the Coimbra protocol for this approach.

The 1 Vitamin for Nerve Health

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The most common nerve problems are related to high blood sugar levels. "A lot of people with diabetes end up with nerve problems in their feet. They get numbness in the toes first, and then it kind of starts traveling in the foot," Dr. Berg explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The 1 Fix for Diabetic Nerve Pain

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What's causing this damage? "The sugar in the blood is creating such a demand for this one vitamin. That vitamin is called vitamin B1, thiamine," says Dr. Berg.

Why B1 Is Critical For Nerve Health

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Dr. Berg clarifies the relationship between diet and this deficiency: "The more carbohydrates or sugar someone consumes, the greater the need for B1. If you're prediabetic or diabetic, you have a lot of sugar going through the bloodstream. That means you're going to need even more B1 to compensate."

Try This Special Form of B1

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He specifically recommends a form called benfotiamine: "I would take it in the form of benfotiamine because that tends to penetrate the myelin and get right into the nerve and very quickly reverse nerve damage that's caused from high sugar."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don't Forget This Partner Nutrient

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For B1 to work effectively, Dr. Berg points out another crucial nutrient: "In order for B1 to work, there's another cofactor that you need and that's magnesium." This mineral works synergistically with B1 to support proper nerve function and health.

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Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

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Christopher Roback
By Christopher RobackJan 27, 2025
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Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

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The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

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Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

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Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

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Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

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Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

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Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

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For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

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Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

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This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

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In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

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Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Healthy Body

5 Signs Your Body May Be Lacking Vitamin D, Say Experts

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Christopher Roback
By Christopher RobackSep 14, 2024
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.

You Might Feel Fatigue

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“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”

You Might Feel Bone Pain

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“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps

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“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”

You Might Have Mood Changes, Like Depression

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“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”

If You’re a Child, You Could Get Rickets

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“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”

RELATED: 25 Ways to Not Look Older After 50, Say Experts

What to Do if You Fear You Have a Vitamin D Deficiency

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“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

#1 Reason Your Body Needs Healthy Fats, According to Nutritionist

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Leah Groth
By Leah GrothMar 28, 2024
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It might seem counterintuitive, but in order to lose fat, you have to eat it. However, not all fats are created equal. Claire Sorlie (@clairethenutritionist) is a Certified Nutritionist, NTP, BFA, who specializes in gut health. In one of her many viral videos, she explains why you need to incorporate them into your diet. “There's another reason why healthy fats are our friends, and they shouldn't be feared from a nutritionist,” she says in the viral TikTok clip. We also consulted The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

The Body Needs Vitamins A, D, E, and K

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She starts off by explaining the nutrients necessary for health. “Four really important vitamins that the body needs are vitamins A, D, E, and K,” Claire says.

They Are Fat Soluble Vitamins

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Interestingly, in order to work, vitamins need fat. “These are also our fat soluble vitamins, which means that they need a fat in order to be absorbed and used in the body,” she continues. “These vitamins are literally designed to work properly with a fat.”

RELATED: The Real Reason You Can't Lose Weight (From Someone Who Lost 100 Pounds)

If You Don’t Consume Enough Fat, the Body Won’t Absorb Nutrients

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If you are on a low-fat or nonfat diet, you might be missing out. “If we're consuming a low fat diet or having a nice big salad with no fat, the body may not absorb any of those nutrients,” she adds.

These Vitamins Are Important for Heart Health

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Why are those vitamins so important? “A, D, E, and K are all important for things like our cardiovascular health, immune health, mental health, and bone health,” Claire says.

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RDN Agrees

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Collingwood confirms that fats are necessary for your body to absorb vitamins. “These Vitamins are classified as fat soluble vitamins which means they do need some fat in the diet to be properly absorbed, ideally at the same meal,” she explains. “Vitamin E is often found in foods that already contain some fat like nuts and seeds, but Vitamin A and K are found in fruits and veggies.” She suggests aiming to have a little bit of good fat at every meal.

💪🔥Body Booster: Make sure you are eating enough fats to absorb the vitamins and nutrients your body needs to thrive.

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hot girls eat healthy fats 💅🏻 #nutritiontips #eathealthyfats

Nutrition & Diet

10 Warning Signs Your Body Needs More Protein Right Now

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Christopher Roback
By Christopher RobackDec 23, 2024
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Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.

As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

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"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

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Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

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"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

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Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

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"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

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Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

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"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

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Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

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"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

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"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

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The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

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Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 9 Vitamin Deficiencies and How to Spot Them

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Ferozan Mast
By Ferozan MastJul 06, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you deficient in essential vitamins? “There are many telltale signs of vitamin and mineral deficiencies,” Patricia Graham, MD, tells RUSH University Medical Center. “But the good news is that often, if you take steps to address the deficiency, the symptoms will either improve or go away altogether. Communicating your concerns with your primary care doctor is essential. That way, we can check out your issue and reverse the problems early on. Often, the treatment for these deficiencies is fairly simple, so the key is identifying them." Here are the top 9 vitamin deficiencies and how to spot them.

Vitamin Deficiency Anemia

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Vitamin deficiency anemia can cause dizziness and fatigue. “Vitamin deficiency anemia is a lack of healthy red blood cells caused by lower than usual amounts of vitamin B-12 and folate,” says the Mayo Clinic. “Symptoms can include fatigue, shortness of breath and dizziness. Vitamin supplements, taken by pill or injection, can correct the deficiencies.”

Calcium Deficiency

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If you feel constant aches and pains in your bones or trouble with chest pains, you may have a calcium deficiency. "Calcium regulates your heartbeat," Dr. Graham says. "So a deficiency could cause an arrhythmia, or irregular heartbeat, and even lead to chest pains."

Vitamin D Deficiency

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Vitamin D deficiency can cause both physical and mental issues. “When vitamin D levels are low, and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” according to Yale Medicine. “In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls."

Vitamin A Deficiency

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Vitamin A deficiency can cause sight issues. "A lack of vitamin A causes the cornea to become dry and that makes the eyes cloudy and can lead to vision loss," Dr. Graham says. "It can also damage your retina."

Vitamin B12 Deficiency

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Are you dealing with constant fatigue and memory issues? You may have a B12 deficiency. “Signs of a B12 shortfall include fatigue from anemia; numbness in hands, legs, and feet; or trouble with balance and walking,” says Harvard Health. “Memory can also suffer. Vitamin B12 is readily found in fish, chicken, milk, and yogurt. If you prefer plant-based options, try fortified non-dairy milks and cereals. Adults need 2.4 micrograms of B12 each day.”

RELATED:These Ultra-processed Foods May Be Shortening Your Life, According to New Study

Iron Deficiency

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Iron deficiency is more likely to be common in women. “If you're low on iron, you may feel cold, tired, or short of breath,” says Harvard Health. “You may have headaches more frequently. Meat and seafood typically offer plenty of iron, and plant-based sources include beans, lentils, grains, spinach, and fortified cereals. Women over 50 need 8 milligrams (mg) of iron per day; younger women, 18 mg daily.”

Vitamin C Deficiency

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Vitamin C deficiency can cause unexplained bruising. “Severe vitamin C deficiency can lead to a disease called scurvy, which causes anemia, bleeding gums, bruising and poor wound healing,” says the Mayo Clinic. “If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. The recommended daily amount of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women.”

Vitamin B7 Deficiency

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A lack of vitamin B7, known as Biotin, can cause fatigue and hair and skin issues. “Deficiency may lead to neurological symptoms, including numbness, tingling, and muscle cramps,” says Narayana Health. Some individuals may experience cognitive issues, such as mental confusion or mild depression.”

RELATED:How to Eat to Lose Belly Fat in 3 Simple Stages

Low Potassium

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Symptoms of low potassium may include fatigue, muscle cramps, weakness, and constipation. “Abnormal heart rhythms (arrhythmias) are the most worrisome complication of very low potassium levels, particularly in people with underlying heart disease,” says the Mayo Clinic. “Treatment of low potassium is directed at the underlying cause and may include potassium supplements. Don't start taking potassium supplements without talking to your doctor first.” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Fitness & Workouts

She Lost 60 Lbs Doing These 4 “Unpopular” Things

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Coach Lost 60 Pounds Eating These 11 High Protein Meals
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Leah Groth
By Leah GrothMar 19, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

There are lots of common weight loss methods – eating more protein, lifting weights, and cutting calories. However, one expert has some more unconventional tips. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. “4 unpopular things I do for fat loss that most people don’t talk about,” she captioned a post. “I might get some push back for some of these, but that’s okay. This is what works for me.”

She Avoids High-Intensity Cardio

Her first unpopular habit? “I avoid high-intensity cardio—it’s never in my routine,” she says. “Mostly because I just don’t like it, and also because it’s not the most effective for fat loss. I was a cardio bunny for years and I got burnt out on trying to ‘burn more calories.’ Now, I lift weights, walk daily (7-10k steps), and focus on building muscle. More muscle = higher metabolism = easier fat loss.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Eats First Thing in the Morning and Right Before Bed

Next, she eats first thing in the morning and right before bed. “No ‘fasted cardio.’ No ‘cut off eating at 7 PM’ rule. I fuel my body throughout the day to keep my metabolism running & prevent cravings. A balanced protein-rich meal before bed actually supports muscle recovery & better sleep,” she writes.

She Doesn’t Track Calories Burned in a Workout

She also doesn’t keep track of how many calories she burns in a workout. “I used to stress over watching my fitness tracker & trying to ‘burn more.’ Now I just focus on getting stronger, not shrinking myself. Your workout isn’t about calories burned and how much you sweat—it’s about building muscle & changing your body composition,” she says.

I Never Eat in a High-Calorie Deficit

The fourth thing she doesn’t do? “I never eat in a high-calorie deficit,” she says. “I don’t do 1,200-calorie crash diets. I keep my deficit moderate so I can still eat enough to fuel workouts, keep my metabolism happy, and avoid bingeing.”

Bottom Line: Fat Loss Isn’t About Extremes

The bottom line? “Fat loss isn’t about extremes. It’s about eating enough, training smart, and building a body that burns more fat naturally,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Ways to Get in Shape by June

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Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
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Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you hoping to lose weight and shape up by summer? One expert has a simple plan for you. Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals 10 tips to help you get fit in months. “If I wanted to hit my weight loss goal by June, this is exactly what I’d do,” she writes.

Get in a Calorie Deficit

The first thing you need to do is get into a calorie deficit. In order to determine “how much you should eat for your goals,” download a free macro calculator and input your numbers.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Walk Daily

Next, walk “everyday” she says, recommending doing it outside. “Aim for 10K+ steps (I go for an hour walk every morning and the rest of my steps are incremental throughout the day. I track steps using my Apple Watch)! she writes.

Amp Up Your Protein Intake

Make sure you are eating enough protein. “EAT 25-30g of protein at every meal. (Foods like chicken breast, ground chicken/turkey, shrimp, Greek yogurt, cottage cheese, eggs)!” she suggests.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Hydrate

Hydration is also key. “DRINK 2-3L of water daily,” she says. She also recommends adding electrolytes.” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Lift Weights

Next, lift weights. “STRENGTH train 3-4x/week making sure that you are pushing intensity levels (where you feel like maybe you could do 1-2 more reps on your last rep)!” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Do Zone 2 Cardio Twice a Week

She also recommends doing zone 2 cardio twice a week. “Try 30 minutes to start using the elliptical, stair master, go for a run (do what you enjoy)!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Don’t Drink Your Calories

Make sure not to drink your calories. “LIMIT liquid calories (eat your calories, drinking them will likely leave you hungry)!” says Trish.

Eat Mostly Whole Foods

When it comes to diet, choose whole foods 90% of the time, “and fun foods 10% of the time,” she suggests. “I don’t cut out any food I love, including chocolate. I eat it in moderation)!”

Get Enough Sleep

Make sure to get enough rest. She recommends sleeping 7 to 8 hours and managing stress via “journaling, reading, yoga, breath work, walking,” she says.

Diet Less, Maintain More

She suggests spending less time dieting and more time in maintenance. “Focus on a 12 week cut then get back into maintenance so you can fuel your body to build muscle)!” she says. And finally, “FOCUS on consistency, not perfection.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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