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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.

7 Proven Ways to Boost Energy Without Caffeine

You don’t have to drink coffee, green tea, or energy drinks to boost energy.

Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
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Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

Drinking coffee, green tea, or anything infused with caffeine is an easy way to boost energy quickly. However, with the quick energy hit, you will likely crash hard after. This is why finding other, more sustainable ways to boost your energy can be game-changing. Body Network spoke to Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens, who offers some tips on how to do this. Here are seven proven ways to boost energy without caffeine.

1. Get Some Morning Sun

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“Start your day by stepping outside—even for just 10 minutes,” she says. “That early sunlight tells your body it’s time to wake up, helping reset your sleep cycle and giving you a natural energy boost. It’s like nature’s version of flipping the ‘on’ switch in your brain.”

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

2. Move Your Body

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She also recommends moving your body. “You don’t need a full workout to feel more alive. A quick walk, a few stretches, or even five minutes of light movement can get your blood flowing and lift your mood. Movement literally wakes up your whole system,” she says.

3. Drink More Water

Young woman in black sport outfit resting and drinking water after running.

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Feeling tired? You might just be dehydrated. “Water helps your brain focus, keeps your metabolism running smoothly, and supports your energy levels throughout the day. Keep a bottle nearby and sip often—you’ll notice the difference,” says Hester-Smith.

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

4. Add Adaptogens to Your Routine

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She also recommends adding adaptogens to your routine. “Adaptogens like astragalus, maca, ginseng, and cordyceps are plant-based allies that help your body handle stress and maintain steady energy. They work with your system, not against it, offering stamina and focus without the crash,” she says.

5. Take a Few Deep Breaths

Close-up indoor image of good-looking Caucasian female taking deep breath with enjoyment, sitting with eyes closed, arms holding bent knees, relaxing and meditating at sport studio

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“When energy dips, try slowing down your breath,” says Hester-Smith. “Deep, intentional breathing brings more oxygen to your brain and calms your nervous system. A few minutes of focused breathing can completely shift how you feel. Bonus points if you can do it outside and get some fresh air.”

6. Eat Smarter for Energy

Harissa salmon with bulgur wheat, cherry tomatoes and green peas

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She also recommends eating smarter for energy. “Avoid the sugar rollercoaster, we want sustainable energy, not spikes and crashes. Instead, aim for meals and snacks with protein, healthy fats, and slow-burning carbs. That balance keeps your energy stable and helps you stay focused without sudden drops,” she said.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Step Away and Reset

Low angle of cheerful mature lady sitting on terrace of countryside house near pet and having cup of drink

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Sometimes you just need to step away and reset. “Staring at a screen for hours drains you fast. Take short, intentional breaks—step outside, stretch, breathe, or just sit quietly. These small pauses recharge your mind so you can come back clearer and sharper,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Ways to Boost Energy Without Caffeine

Young beautiful smiling blond woman in trendy summer yellow dress. Sexy carefree woman posing in street at sunset. Positive model outdoors at sunny day. Cheerful and happy. In hat, sunglasses
Shutterstock
Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Drinking coffee, green tea, or anything infused with caffeine is an easy way to boost energy quickly. However, with the quick energy hit, you will likely crash hard after. This is why finding other, more sustainable ways to boost your energy can be game-changing. Body Network spoke to Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens, who offers some tips on how to do this. Here are seven proven ways to boost energy without caffeine.

1. Get Some Morning Sun

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

“Start your day by stepping outside—even for just 10 minutes,” she says. “That early sunlight tells your body it’s time to wake up, helping reset your sleep cycle and giving you a natural energy boost. It’s like nature’s version of flipping the ‘on’ switch in your brain.”

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

2. Move Your Body

Beach holiday - woman walking on sunny, tropical beach in the morning

Shutterstock

She also recommends moving your body. “You don’t need a full workout to feel more alive. A quick walk, a few stretches, or even five minutes of light movement can get your blood flowing and lift your mood. Movement literally wakes up your whole system,” she says.

3. Drink More Water

Young woman in black sport outfit resting and drinking water after running.

Shutterstock

Feeling tired? You might just be dehydrated. “Water helps your brain focus, keeps your metabolism running smoothly, and supports your energy levels throughout the day. Keep a bottle nearby and sip often—you’ll notice the difference,” says Hester-Smith.

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

4. Add Adaptogens to Your Routine

Healthy natural adaptogen. Herbs, spices, mushrooms on light background. Nervine food collection. Top view

Shutterstock

She also recommends adding adaptogens to your routine. “Adaptogens like astragalus, maca, ginseng, and cordyceps are plant-based allies that help your body handle stress and maintain steady energy. They work with your system, not against it, offering stamina and focus without the crash,” she says.

5. Take a Few Deep Breaths

Close-up indoor image of good-looking Caucasian female taking deep breath with enjoyment, sitting with eyes closed, arms holding bent knees, relaxing and meditating at sport studio

Shutterstock

“When energy dips, try slowing down your breath,” says Hester-Smith. “Deep, intentional breathing brings more oxygen to your brain and calms your nervous system. A few minutes of focused breathing can completely shift how you feel. Bonus points if you can do it outside and get some fresh air.”

6. Eat Smarter for Energy

Harissa salmon with bulgur wheat, cherry tomatoes and green peas

Shutterstock

She also recommends eating smarter for energy. “Avoid the sugar rollercoaster, we want sustainable energy, not spikes and crashes. Instead, aim for meals and snacks with protein, healthy fats, and slow-burning carbs. That balance keeps your energy stable and helps you stay focused without sudden drops,” she said.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Step Away and Reset

Low angle of cheerful mature lady sitting on terrace of countryside house near pet and having cup of drink

Shutterstock

Sometimes you just need to step away and reset. “Staring at a screen for hours drains you fast. Take short, intentional breaks—step outside, stretch, breathe, or just sit quietly. These small pauses recharge your mind so you can come back clearer and sharper,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

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Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Starting your morning with the right routine can be a game-changer for both energy levels and fat loss, particularly around the belly. This isn’t about an intense workout or an extreme diet, but a few simple, strategic steps that set your body up for all-day fat burning and keep your metabolism revved. From hydration to brief activity bursts, these quick actions work together to improve digestion, control hunger, and sustain your energy—giving you everything you need to trim belly fat and feel great. Here’s a breakdown of an effective morning routine that will boost your energy and help melt away stubborn belly fat.

Start with a Glass of Ice Water

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Hydrate and Kickstart Metabolism

Drinking ice-cold water first thing in the morning not only rehydrates your body after sleep but also requires your body to work a bit harder to warm it up, subtly boosting your metabolism. Staying hydrated curbs unnecessary hunger and energizes your muscles, setting the stage for efficient fat-burning throughout the day.

Do the One Minute Morning Energizer

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Boost Energy with Just One Minute

This one-minute high-intensity routine wakes up your body and gives your metabolism an early boost. A quick series of high-knee marches or jumping jacks gets your heart rate up without the need for a full workout. Even this short burst of activity can improve circulation and alertness, ensuring you’re burning calories as you go about your day.

Get Natural Light Exposure

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Balance Hormones and Improve Mood

Natural light helps regulate your body’s circadian rhythm, which in turn balances hunger hormones and boosts mood. Step outside for a few minutes or open your windows to let in sunlight. The morning light exposure supports better sleep at night, which is essential for managing stress and reducing belly fat.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

Have a Protein-Packed Breakfast

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Fuel Up to Reduce Mid-Morning Cravings

Eating a protein-rich breakfast helps control blood sugar levels and prevents the mid-morning energy slump. Options like eggs, Greek yogurt, or a protein smoothie are ideal for keeping you satisfied, reducing cravings, and maintaining steady energy, all of which are critical for trimming belly fat.

Add Freshly Brewed Tea

Young woman enjoying cup of coffee at morning, in her kitchen.Shutterstock

Activate Fat-Burning Compounds

Freshly brewed tea, especially green tea, contains catechins and other flavonoids that enhance fat burning and curb appetite. Unlike bottled versions, brewed tea retains most of these powerful compounds, making it a natural way to stimulate your metabolism and support belly fat loss.

Practice Deep Breathing Exercises

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Reduce Stress and Cortisol Levels

A few minutes of deep breathing helps manage stress, which can lower cortisol levels—a hormone linked to belly fat. Try inhaling deeply through your nose, holding briefly, then exhaling slowly. This practice helps clear your mind, lowers blood pressure, and prepares you for a productive, low-stress day.

Eat a Small Portion of High-Fiber Fruit

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Aid Digestion and Boost Satiety

Adding a high-fiber fruit like an apple or berries provides natural sweetness and supports digestion. Fiber promotes a feeling of fullness and regulates blood sugar, helping you resist unhealthy snacks later on. Plus, fiber-rich foods aid in reducing belly fat over time by keeping you satisfied longer.

RELATED:She Lost 22 Pounds in 12 Weeks by Doing These 10 Things

Stretch for Flexibility and Blood Flow

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Wake Up Muscles and Improve Mobility

Simple stretches, such as reaching for your toes or gently twisting your torso, get blood flowing to your muscles and improve flexibility. Stretching also alleviates stiffness, helping you feel more comfortable and energized, which makes it easier to stay active and burn calories throughout the day. By incorporating these simple morning habits, you’re setting up your body to burn fat more efficiently and keep energy levels steady. Each step works together to boost metabolism, manage hunger, and promote a healthy mindset, ultimately helping you reach your belly fat loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Ways to Accelerate Your Metabolism Naturally

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Ferozan Mast
By Ferozan MastApr 27, 2024
Ferozan Mast
Writer
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.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.

Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

Fitness & Workouts

4 Daily Habits That Boost Your Sex Drive Naturally

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Amy Pearlman, md
By Amy Pearlman, mdFeb 17, 2024
Amy Pearlman, md
Board-Certified Urologist
Amy Pearlman, MD is a Board-Certified Urologist at <a href="https://www.primeinstitute.us/amy-pearlman-md/">Prime Institute</a>
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FACT CHECKED BY Christopher Roback
✓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.

Sleep, movement, nutrition, and stress reduction are the foundations for optimizing any and all aspects of sexual health. When it comes to each of these 4 factors, it's not enough to simply tell my patients to do better. I have to provide them with tangible guidance on how to make the next better decision.

Eat These Foods

+18! Very attractive sexually mature carrots in black bed-sheet.".Lying"format.Shutterstock

For nutrition, I provide recommendations on convenient and healthy snacks that are high in protein.

  • Chickpeas: Vitamin B6, found in chickpeas, has been known to regulate testosterone, estrogen production, serotonin and dopamine, all of which can lead to an increased libido and increase in sex hormones.
  • Edamame: Going through menopause? Soy-based foods, including tofu and edamame, are rich in isoflavone compounds. These compounds can attach to estrogen receptors within the body, functioning as phytoestrogens. They trigger a gentle estrogen-like effect, potentially enhancing your arousal.
  • Carrots: Beta-carotene supports the endocrine system, which i turn can help boost libido.
  • Snack Packs of Nuts: Zero pun intended.Omega-3s, Zinc and L-arginine, found in snack packs of nuts, can help you perform.

Those are all good options. Portion control is key. Minimizing added sugars is also crucial. By eating anti-inflammatory foods and limiting pro-inflammatory foods, we can improve all aspects of sexual functioning.

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

Do Aerobic Exercise

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Aerobic exercise, turns out, may be just as effective as viagra to treat ED. If that's not a reason to move our bodies, I don't know what is! Some of my favorite examples of aerobic exercise include running and swimming but even dancing counts—anything that gets your heart pumping.

Reduce Stress

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And stress—stress in our lives related to anything may impact libido. If work, a person/people, situations are causing us stress, our bodies may respond in a way that reduces sex drive. Consider a massage, as that can also be a part of foreplay.

Related: “Tough Love” Dieting Advice From a Weight Loss Coach

Get Better Sleep and Checked For Sleep Apnea

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When it comes to sleep, I recommend sleep apnea testing for many of the men who see me. Nighttime urination, low testosterone, erectile dysfunction, low libido, and fatigue are all common symptoms of sleep apnea (it's not just about snoring) and oftentimes, my patients present with several of these symptoms. The ideal amount of sleep per night is 7 to 9 hours.

💪🔥Body Booster: Boost your libido by incorporating carrots, rich in beta-carotene, into your diet to support your endocrine system.

Amy Pearlman, MD, is a Board-Certified Urologist and Co-Founder of Prime Institute.

Nutrition & Diet

7 Tips to Lose Weight Faster, According to Food Scientist

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Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Struggling to see results from your weight loss efforts? You're not alone. Whether you're just starting your journey or looking to break through a plateau, having the right strategies can make all the difference. Christine Hronec, founder and CEO of Gauge Girl Training, food scientist, and former national bikini competitor, shares her expert insights on accelerating your weight loss journey safely and effectively. Read on to discover seven proven tips that can help you achieve your goals faster.

Start Your Day with High-Protein Foods

"According to the International Journal of Obesity, eating a high-protein breakfast could help reduce cravings and lower your calorie intake throughout the day," Christine explains in her post. She emphasizes starting your day with foods like eggs, egg whites, turkey bacon, or protein shakes to create a positive nitrogen balance, which significantly impacts appetite control throughout the day.

Skip the Sugary Drinks

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Research from the Institute of Cardiovascular and Medical Sciences backs Christine's advice to eliminate sugary beverages and fruit juices. "Your body needs to burn through glucose and carbohydrates before it shifts over into fat loss," she notes. It takes approximately 20-25 minutes for your body to switch to fat-burning mode at rest, and sugary drinks only delay this process.

RELATED: Nutrition Coach Reveals 10 Best Proteins That Actually Burn Fat

Drink Water Before Meals

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"The Journal of Clinical Nutrition has shown that drinking water before meals reduced caloric intake and improved weight management," Christine shares. She recommends consuming between 2-2.5 liters daily as a minimum, though ideally aiming for a gallon (3.74 liters) for optimal results.

Increase Your Fiber Intake

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Christine stresses the importance of soluble fiber, recommending at least 17 grams daily for women and 25 grams for men. "Fiber helps detoxify the liver of excess estrogens and hormones, helps remove excess cholesterol, and keeps you feeling fuller longer," she explains. Good sources include vegetables, whole grains, nuts, seeds, and avocados.

Add Black Coffee or Tea

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According to Christine, studies in Critical Reviews in Food Science and Nutrition support caffeine's role in boosting metabolism and fat loss. However, she cautions that pregnant or nursing women, and those with hormone imbalances or certain health conditions should limit or avoid caffeine intake.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Focus on Whole Foods

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"Nowhere in nature do you find high-sugar, high-carb foods combined," Christine points out. She advocates for building your diet around real, whole foods rather than processed alternatives. While you can lose weight eating processed foods in a caloric deficit, whole foods help you feel fuller longer and support healthier habits.

Prioritize Quality Sleep

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Christine emphasizes that quality sleep is often underrated in weight loss. "Poor sleep can burn out your adrenals and cortisol levels, leading to hasty decisions and poor nutrition choices," she warns. Making sleep a priority helps maintain energy levels and supports better decision-making throughout your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
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Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

RELATED: This Is Exactly How to Lose Body Fat This Year

She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

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During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Best Dumbbell Exercises for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Finding the right workout routine after 50 can feel overwhelming, especially when most fitness content seems targeted at younger audiences. Rae Bright (@LiveYourselfYoung) understands this struggle firsthand. As a 50-something fitness enthusiast passionate about helping women live healthier lives, Rae has developed a series of workouts specifically designed for women over 50. Her approach focuses on quality over quantity, making strength training accessible to women of all fitness levels. Follow along with this simple dumbbell routine that will help you build strength, improve balance, and feel your best at any age.

1. Start With Quality Over Quantity

"It's better to do five reps with good form than 12 reps and you're losing your form," says Rae in her post. When beginning weight training after 50, focusing on proper technique is crucial. Rae recommends aiming for 12 reps with each exercise, but emphasizes that you should put the weights down and finish your set using just your bodyweight if you can't maintain good form. Consistency is key to getting stronger, and slowing down your movements can make exercises more challenging without increasing weight.

2. Choose The Right Weights

For this workout, you'll need two sets of dumbbells - one lighter and one heavier. "If you've never lifted weights before, use the three pounds for your lightest weights and the three kilos for your heavier weights," Rae advises. She demonstrates using 3kg (6.6lbs) for her lighter weights and 5kg (11lbs) for her heavier weights. Even with lighter weights, you can get an effective workout with strict form, which becomes especially important as we age.

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3. Listen To Your Body

One of the most important aspects of exercising after 50 is tuning into your body's needs. "As we get older especially, we need to listen to our bodies," Rae explains. Rather than using predetermined rest periods, she encourages taking breaks based on how you feel. If you need more time to recover between exercises, simply pause the workout and resume when you're ready. Using a mirror during your workout can also help you check your form as you train.

4. Master The Goblet Squat

"The goblet squat is brilliant for beginners because placing the weight at your chest is the best way to start adding weight when progressing from a bodyweight squat," says Rae. To perform this exercise, take one of your heavier weights and position your feet slightly wider than shoulder width with toes pointed slightly outward. Hold the dumbbell with both hands on one end, keep your chest up and maintain a tight core. As you squat, think about sitting into your glutes to avoid overarching your back, and keep your feet grounded for a strong foundation.

5. Learn The Dumbbell RDL

The Dumbbell Romanian Deadlift (RDL) teaches the hip hinge pattern we need for everyday lifting. "This is perfect for beginners," Rae notes. Using your heavier weights, take a shoulder-width stance with slightly bent knees. Maintain a stable core and neutral spine as you hinge your hips back, keeping your glutes relaxed. You'll feel your glutes lengthening as you lower the weights. Squeeze your glutes to bring yourself back up. Rae emphasizes keeping your head looking down to maintain proper alignment.

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6. Strengthen Your Calves

Calf strength is important for balance and mobility. "I think about pushing the heel forwards rather than just going up onto the toes," Rae shares when describing proper calf raise technique. For this exercise, grab your lighter weights and hold them at your sides. Stand tall with feet about shoulder width apart and engage your core. Push evenly through your entire foot as you rise up, focusing on squeezing your calves at the top. If balance is challenging, set the weights down and hold onto something stable until you're ready to progress.

7. Activate Your Glutes

Glute bridges are excellent for targeting your posterior chain. "If I have my feet too close to my body, I feel it more in my quads," Rae explains, suggesting you position your feet slightly further from your body for better glute activation. Lie on your back with knees bent and place a heavier dumbbell on your hip bones. Drive through your heels while pushing your knees outward to raise your hips as high as possible without arching your lower back. Squeeze your glutes at the top and pause before lowering back down.

8. Build Core Strength

"The forearm plank is a great core strengthening exercise," says Rae. Position your elbows slightly under your shoulders with hands apart and thumbs pointing upward. Press from your shoulders, pushing your shoulder blades away from your spine while pressing your elbows into the ground. Squeeze your glutes and pull your abs upward. Aim to hold for 30 seconds, but Rae reminds us that maintaining good form for a shorter time is better than letting your form break down during a longer hold.

9. Progress Your Push-Ups

Incline push-ups on a bench help build upper body strength by targeting your chest, shoulders, and triceps. "Think of a push-up as a moving plank," Rae advises. Place your hands on the edge of a bench slightly wider than your shoulders and get into your push-up position. Keep your body straight as you lower down until your chest touches the bench, then press back up. Rae suggests bracing your core and squeezing your glutes and quads throughout the movement to maintain proper form.

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

10. Define Your Shoulders

For lateral side raises, Rae recommends using your lightest dumbbells. "I think about pushing my arms away to the side, like you're pushing someone away," she explains. Keep your back straight and engage your core before lifting your arms out to parallel. Pause at the top and slowly lower back down, but don't let your arms come all the way down to maintain tension on your side deltoids. Maintain a soft bend in your elbows and lead with your elbows for 12 quality repetitions.

11. Tone Your Triceps

"With tricep kickbacks, it's important to stay still with your body," Rae points out. Using your lightest weights, bring your elbows up so your arms are parallel to the ground. Engage your core, breathe out during the kickback, and focus on squeezing the muscle as you fully extend your arm back. Pause slightly in the extended position before returning to start. Aim for 12 quality reps that target the backs of your arms effectively.

12. Build Bicep Strength

Standing bicep curls with a staggered stance help prevent using momentum to lift the weight. "Your elbows need to stay still, so imagine them pinned to your side," says Rae. Pull your shoulder blades back and position your feet in a split stance. Keep your elbows stationary while curling the weights up with a full range of motion, though Rae notes you don't need to curl all the way to your shoulders. Squeeze your biceps at the top and fully extend your arms down without letting the muscles fully relax.

RELATED: This Is Exactly How to Lose Body Fat This Year

13. Strengthen Your Back

"If you bend over too far during rows, you may find you round your back, especially if you have poor hamstring flexibility," Rae cautions. For bent over dumbbell rows, take a weight in each hand with palms facing each other. Stand with feet hip-distance apart, slightly bend your knees, and hinge at the hips while maintaining a long spine. Roll your shoulder blades back and pull the weights up by squeezing your shoulder blades together with elbows driving back. Pause at the top, then lower back down with control.

14. Make Progress At Your Own Pace

"To progress from this workout, repeat it a couple of times a week with rest days in between," Rae suggests. As you get stronger, you can add extra sets or split the routine into separate upper and lower body workouts on alternating days. Rae emphasizes the importance of rest days between strength sessions and encourages finding a consistent routine that works for your schedule. The key is establishing a habit that you can maintain long-term for the best results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Surprising Foods That Pack More Protein Than You Think

Jeff Cavaliere ATHLEAN-X
Copyright ATHLEAN-X/YouTube
Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Stuck in a protein rut? Most fitness enthusiasts rely on the usual suspects—chicken breast, protein shakes, and eggs—to meet their daily needs. With a large egg containing about 6-7 grams of protein, it's easy to see why they're a breakfast staple. But Jeff Cavaliere, MSPT, CSCS, Physical Therapist and founder of ATHLEAN-X with over 14 million YouTube followers, believes we're overlooking protein goldmines hiding in plain sight. "When it comes to building muscle, we know that protein is an essential part of the recipe," says Cavaliere in his post. Discover these surprising protein sources that could revolutionize your nutrition plan and help you hit your targets with delicious variety.

1. Parmesan Cheese (10.1g protein per oz)

That sprinkle of cheese packs a serious protein punch. According to Cavaliere, grated Parmesan delivers an impressive 11 grams of protein per ounce. "When we look at what it compares to, we're talking about six grams for something like cheddar cheese," he says. That's nearly double the protein in an egg in the same small serving. Many people don't realize they're getting nearly twice the protein content of most other cheeses. Cavaliere recommends finding cheese labeled "Parmesan Reggiano" for the authentic version without unwanted additives.

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2. Cottage Cheese (14g protein per 1/2 cup)

Natural cottage cheese. Natural dairy products.Shutterstock

Even if you're not a fan of the taste, cottage cheese delivers remarkable protein content. "Full fat cottage cheese can have up to 30 grams of protein, which is a lot of protein," Cavaliere explains. That's equivalent to more than four eggs in a single serving. While some call it the original Greek yogurt, Cavaliere notes it often contains less sugar than many commercial yogurt products. His pro tip for improving the taste? "Add a little bit of cinnamon, it will cut down some of that sourness."

3. Edamame (18.4g protein per cup)

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

These green soybeans are protein powerhouses hiding in plain sight. "We're talking about 21 grams of protein per cup," Cavaliere says. That's about three times the protein of an egg. While acknowledging mixed research on soy products, he makes an important distinction: "When we're talking about edamame, we are talking about all natural sources." Unlike heavily processed soy products, these natural beans provide high-quality protein without artificial additives, making them an excellent option for plant-based eaters.

4. Lentils (18g protein per cup)

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Perhaps the most underappreciated protein source on the list, lentils deliver an impressive 18 grams of protein per cup—nearly three times what you'd get from an egg. "But not just that," Cavaliere adds, "this one is packing 16 grams of fiber in that same one cup." This combination of protein and fiber makes lentils not just a muscle-builder but a complete nutrition package. "When it comes to looking for alternative protein sources, this one here is one I highly recommend," Cavaliere emphasizes.

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5. Quinoa (8g protein per cup)

cooking and home concept - close up of female emptying jar with quinoa​Greek Chicken BowlShutterstock

This ancient grain offers more than just complex carbs. "Quinoa has eight grams of protein per cup," Cavaliere shares. That's more protein than you'd get in a large egg. What makes it special is that it offers a complete protein profile with all essential amino acids. Cavaliere personally uses it as a rice replacement: "If I swap that out for a bed of quinoa, you can pretty much double this from eight to 16." This simple swap adds significant protein without sacrificing your carb intake.

6. Pumpkin Seeds (5.3g protein per oz)

Roasted,Salty,Pumpkin,Seeds,Ready,To,Eat​24. Seeds (General Category)Shutterstock

These small seeds pack serious protein. "Did you know that they have more protein than any other nut or seed out there?" Cavaliere asks. With 5.3 grams of protein per ounce (about 85 seeds), they're comparable to eggs but in a much smaller serving. "It's an inexpensive protein option," Cavaliere points out, costing about 45% less than alternatives like pistachios while providing healthy fats alongside protein.

7. Whole Wheat Pasta (7-8g protein per 2oz dry)

Wholemeal,Fusilli,Pasta,Whole, Grains​The Secret Ingredient: Lupin Bean PastaShutterstock

That plate of carbs offers more muscle-building potential than you might expect. According to Cavaliere, whole wheat pasta contains about 7.5 grams of protein per cup. "We actually probably eat twice as much in a serving, which puts this number at about 15 grams," he explains. That's more than double the protein in an egg. While not a complete protein on its own, it can be paired with other foods to create a complete protein profile, making your pasta dinner a surprisingly effective protein source.

8. Oatmeal (5-6g protein per 1/2 cup dry)

Bowl with tasty oatmeal on white wooden tableShutterstock

Start your day with unexpected protein. "Whether you prefer the sort of chewy steel cut oats or whether you like the old fashioned rolled oats, they both actually pack about eight to nine grams of protein in a serving," Cavaliere explains. A half cup serving provides about as much protein as an egg, and combining oatmeal with other protein-rich toppings like walnuts or milk can boost its protein content even further for a complete breakfast.

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9. Spinach (5.5g protein per cup cooked)

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food background16. Spinach: 23 caloriesShutterstock

Popeye was onto something nutritionally sound. "Five and a half grams of protein per cup of cooked spinach," Cavaliere notes. That's almost the same amount of protein as an egg, but with significantly fewer calories. Beyond protein, he's impressed with spinach's overall nutritional profile: "This is one of the most calorically light, but nutrient dense foods you can put in your body." With just 41 calories, 6 grams of carbs, and plenty of micronutrients, it's a nutritional powerhouse that can easily be incorporated into countless meals.

10. Spirulina (16g protein per tablespoon)

Spirulina powder and tablets in the bowlShutterstock

This blue-green algae might seem unusual, but its protein content is unmatched. "This food right here packs 57 grams of protein per 100 grams of it," Cavaliere reveals. "That means it makes it the number one most concentrated source of protein available in the entire world." Just a tablespoon provides more than twice the protein of an egg. Despite its unique origin, spirulina can easily be incorporated into smoothies and protein shakes for a powerful protein boost without altering the taste significantly. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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