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7 “Game-Changing” Steps That Got This Trainer Stronger at 43 Than at 32

One instructor reveals how she transformed her body.

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.

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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 ready to get into the best shape of your life? There is no better time than the present. Eve Lynn Chrust is a Soul Cycle instructor who is healthier, stronger, and fitter at 42 than she was at 32. In a new social media post, she reveals some of the most helpful tips she learned in 2024. “Game-changing things I learned about my body this past year I’ll take with me for years to come,” she writes across the Instagram video, adding an extra bonus tip. Here is what she recommends:


Lift Heavy

“Hindsight is 20/20, I know,” she writes before revealing her first tip, strength training. “Lifting heavy (heavier) changed everything for me. Energy. Body comp. Mood. Perspective. At 43, I’m stronger than I’ve ever been,” she says.

Do Less HIIT Cardio

She recommends high-intensity interval training – in moderation. “HIIT cardio is amazing, In measure. Too much messes with your cortisol levels and throws your hormone balance out of whack. Less is more in this category,” she says.

RELATED:Coach Dropped 15 Pounds After Fixing These 8 Mistakes

Amp Up Protein Intake

When it comes to diet, protein is crucial per Eve. “Enough protein (and macro balance) was a game changer once I got my systems in order. I aim for 130-150g/day, and it’s made me feel wholly better, stronger, and more motivated in my workouts,” she writes.

Get Enough Sleep

She also stresses the importance of rest. “Sleep is king. Don’t short yourself of it. I aim for 9hrs/nt. 8 I feel ok. 7 or less, I’m dragging. It’s a priority worth prioritizing in order for me to feel my best self,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Take Rest Days

Don’t overdo it! “Rest days are non-negotiable and should absolutely remain guilt-free. Rest helps our bodies regulate (same as sleep). Depriving ourselves of it makes us less productive, not more,” she says.

Walk 10,000 Steps Per Day

Her bonus tip? “WALKING 10k+ steps daily has made me stronger, healthier, and more sane. Period. I walk outdoors as much as possible because sunlight (even in the cold) and nature and its fresh air are major mood boosters. I think clearer on walks and sleep deeper when I do,” she says.

RELATED:She Walked 30,000 Steps for a Week and Discovered Something Unexpected

Cycling

And, obviously, she cycles. Eve Has been a SoulCycle instructor for 11 years. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 ready to get into the best shape of your life? There is no better time than the present. Eve Lynn Chrust is a Soul Cycle instructor who is healthier, stronger, and fitter at 42 than she was at 32. In a new social media post, she reveals some of the most helpful tips she learned in 2024. “Game-changing things I learned about my body this past year I’ll take with me for years to come,” she writes across the Instagram video, adding an extra bonus tip. Here is what she recommends:


Lift Heavy

“Hindsight is 20/20, I know,” she writes before revealing her first tip, strength training. “Lifting heavy (heavier) changed everything for me. Energy. Body comp. Mood. Perspective. At 43, I’m stronger than I’ve ever been,” she says.

Do Less HIIT Cardio

She recommends high-intensity interval training – in moderation. “HIIT cardio is amazing, In measure. Too much messes with your cortisol levels and throws your hormone balance out of whack. Less is more in this category,” she says.

RELATED:Coach Dropped 15 Pounds After Fixing These 8 Mistakes

Amp Up Protein Intake

When it comes to diet, protein is crucial per Eve. “Enough protein (and macro balance) was a game changer once I got my systems in order. I aim for 130-150g/day, and it’s made me feel wholly better, stronger, and more motivated in my workouts,” she writes.

Get Enough Sleep

She also stresses the importance of rest. “Sleep is king. Don’t short yourself of it. I aim for 9hrs/nt. 8 I feel ok. 7 or less, I’m dragging. It’s a priority worth prioritizing in order for me to feel my best self,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Take Rest Days

Don’t overdo it! “Rest days are non-negotiable and should absolutely remain guilt-free. Rest helps our bodies regulate (same as sleep). Depriving ourselves of it makes us less productive, not more,” she says.

Walk 10,000 Steps Per Day

Her bonus tip? “WALKING 10k+ steps daily has made me stronger, healthier, and more sane. Period. I walk outdoors as much as possible because sunlight (even in the cold) and nature and its fresh air are major mood boosters. I think clearer on walks and sleep deeper when I do,” she says.

RELATED:She Walked 30,000 Steps for a Week and Discovered Something Unexpected

Cycling

And, obviously, she cycles. Eve Has been a SoulCycle instructor for 11 years. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Are you trying to lean out? It might be time to make some changes to your routine. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post, he reveals that he had to make some tweaks to his routine to shave off the pounds. “These 4 changes got me the leanest ever at 40,” he says in the post.

After He Turned 40 He Had to Make Some Changes

“I’ve been working out consistently for over 20 years. I would always get strong and put on size but struggled to get super lean. I wanted to bring in my 40th birthday by reaching the goal of being leaner than I’ve ever been. I made these 4 Changes,” he writes.

1. Patience:

“In the past, I’d start my summer cut in March, rush the process, and burn out before summer even arrived. This year, I started in January and ditched the deadlines. Instead, I focused on making sustainable lifestyle changes. By not rushing, I achieved better results without feeling drained,” he said.

2. Daily Steps

“Walking is underrated!” he says. In January, I struggled to hit 8,000-10,000 steps. Now, I average 12,000-14,000 daily by getting creative.” He takes 10-minute walks throughout the day and a 30-minute walk after dinner. “I even recommend a walking pad if outdoor walks aren’t realistic,” he says. “BONUS: My clients who prioritize daily steps see the best progress. Every 10 minutes = ~1,000 steps.”

3. Zero Restriction

He also advises against restriction. “Instead of ‘getting it all out of my system’ with a cheat meal, I now enjoy foods I love every day,” he says.

  • Greek yogurt cereal bowls (w/ chocolate chips)
  • Weekends = burgers, fries, or protein pancakes at @ihop

“This approach feels sustainable and keeps cravings in check. But I stay mindful of total calories and always hit my protein + fiber goals,” he says.

However Calories Matter

“It’s not all about calories, but let’s be honest—it kinda is when it comes to fat loss,” he continues. “Once I got real with myself about tracking everything (yes, even those sneaky bites while cooking), the fat loss results spoke for themselves. It’s about creating balance with total calories and consuming nutrient dense foods. 80/20 rule! Gotta hit that protein goal also! Every day!”

4. Sleep & Recovery

Sleep and recovery is a “game-changer!” he says. “Consistent sleep/wake times = better rest. Blue light blocker glasses before bed. Active rest days (1-hour walks instead of weightlifting),” he says.

Also, Start Your Day with 40 Grams of Protein

In another post, he reveals his 40-30-20 method. First, the 40. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk for 30 Minutes

Next up, the 30. “Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Lift Weights for 20 Minutes

And finally, the 20. “Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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, and sharpen your thinking skills. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Do you want to look decades younger? You might be doing all the wrong workouts, says one fitness expert. Shauna Theresa is a women's fitness and nutrition coach who helps women over 40 "boost metabolism, build strong, sculpted bodies and lose fat for life" using her STRONG method. In a new post she reveals a few simple changes she made to her approach to fitness that majorly changed her body composition game. "It's crazy this helped me get a better body at 45 than I had at 25," she writes across the Instagram video clip.

She Used to Think That to Get Toned She Had to Do "More"

"Raise your hand if you thought the best way to get 'toned' was to do MORE. ✋🏼🫣 More workout days, more sets, more exercises, more cardio, more sweat, more calorie burn. That was me!! I used to spend 5-6 days a week in the gym, working out for 90 minutes, everything was a superset, trying to "burn" more, and I'd top my weight training with intense cardio, walk out feeling exhausted and wondered why after working so hard my body NEVER got 'toned'," she writes in the post.

However, She Was Doing It All Wrong

However, she adapted her training method and feels and looks better than ever. "I now understand where I went wrong, and this is what I do now that has me looking, and more importantly, feeling better at 45 than I did at 25!" she continued.

She Dialed back on Volume

The first thing she did? "I dialed back on volume," she says. "Instead of 6 workouts a week with 7-8 exercises, I now do 3 workouts a week with 4-5 exercises."

She Does "Straight Hard Sets"

Next, "Instead of super setting everything, I do straight hard sets," she says. She focuses on "working with intensity, using slow and controlled tempo, and getting close to failure."

She Focused on One Program

It can be tempting to jump from workout to workout, but Shauna doesn't recommend it. "I stopped changing my workouts every week and instead focused on one program while applying progressive overload," she said.

RELATED: Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits

She Rests Between Sets

You don't have to keep moving during a workout, per Shauna. "Instead of doing jump squats or burpees between sets, I just REST between sets so that my muscles and CNS are prepared to another hard set," she explains.

She Walks Post-Workout

You don't need to run on the treadmill or walk steps until you sweat post-workout. "Instead of ending my hard weight workout with a hard cardio workout I leave and use walking daily as my way to get activity because it does not compete with building muscle," she says.

She Cycles Nutrition

Shauna refuses to be a slave to dieting and calorie deficits. "I stopped living in a calorie deficit and cycled my nutrition phases," she says.

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

These Changes Will Support Lean Muscle Growth

According to Shauna, all of these changes support one thing, "growing lean muscle," she says. "Muscle growth is what you want if you're trying to look 'toned,' stay healthy as you age, and optimize your metabolism. To optimally grow muscle it takes working with the same plan, using the right intensity, applying progressive overload (aka adding more reps or weight) and allowing rest both between sets and between workout sessions."

Work Smarter, Not Harder

"My body changed the most when I STOPPED using my workouts to try and burn and started using them to BUILD. It's a completely different mindset but I promise you it provides dramatic changes! Time to work SMARTER not HARDER," she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.Shutterstock

She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Lindsey Guldenschuh pharmacist_lindsey
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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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
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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.

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

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“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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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 on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.