Skip to content
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.

8 Natural Ways to Lower Stress Levels Now

Here is how to reduce stress and live a happier life.

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.

Thoughtful blonde woman with a mess in her head
Shutterstock
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.

As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.


I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.

Stress Is Your Survival Mechanism

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.

Short-Term Stress Could Be Good…

Portrait of stressed young housewife in modern kitchenShutterstock

In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.

...But Chronic Stress Can Be Devastating

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.

Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:

Practice Deep Breathing: Calming the Nervous System

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Why It Lowers Stress:

Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.

Tip:

  • Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.

How to Do It:

  • Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.

Get Moving: The Stress-Relieving Power of Exercise

Girl walking on the field, in a hat and summer dress. Smiling and laughing, beautiful sunset in the forest and in nature. White dress and rye, sloping fields. Happy traveler, lifestyle.Shutterstock

Why It Lowers Stress:

Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.

Tip:

  • Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.

How to Do It:

  • Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.

Try Meditation: Cultivating Mindfulness and Peace

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Why It Lowers Stress:

Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.

Tip:

  • Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.

How to Do It:

  • Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.

Spend Time in Nature: Nature’s Stress Relief

beautiful young girl walking in forest in running clothes standing on logShutterstock

Why It Lowers Stress:

Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.

Tip:

  • Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.

How to Do It:

  • Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

Nutrition for Calm

Mackerel,Fish,Grill,foodShutterstock

How to Do It:

The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.

Tip:

  • Try these foods:
    • Fatty fish (salmon, mackerel) for omega-3s.
    • Leafy greens for magnesium.
    • Dark chocolate (70% cocoa or higher) for antioxidants.

How to Do It::

  • Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.

Practice Gratitude: Reframing Your Perspective

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

How to Do It:

Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.

Tip:

  • Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.

How to Do It:

  • Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.

Aromatherapy: Harnessing the Power of Scents

Beautiful woman relaxing at spa. Young lady relaxing in jacuzzi.Shutterstock

Why It Lowers Stress:

Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.

Tip:

  • Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.

How to Do It:

  • Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

Social Support: The Stress-Relieving Power of Connection

Young couple strolling in the parkShutterstock

How It Lowers Stress:

Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.

Tip:

  • Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.

How to Do It:

  • Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.

Conclusion: Small Steps for Immediate Stress Relief

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Stress Relief Doesn’t Have to Be Complicated

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

More For You

Thoughtful blonde woman with a mess in her head
Shutterstock
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.

As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.


I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.

Stress Is Your Survival Mechanism

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.

Short-Term Stress Could Be Good…

Portrait of stressed young housewife in modern kitchenShutterstock

In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.

...But Chronic Stress Can Be Devastating

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.

Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:

Practice Deep Breathing: Calming the Nervous System

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Why It Lowers Stress:

Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.

Tip:

  • Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.

How to Do It:

  • Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.

Get Moving: The Stress-Relieving Power of Exercise

Girl walking on the field, in a hat and summer dress. Smiling and laughing, beautiful sunset in the forest and in nature. White dress and rye, sloping fields. Happy traveler, lifestyle.Shutterstock

Why It Lowers Stress:

Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.

Tip:

  • Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.

How to Do It:

  • Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.

Try Meditation: Cultivating Mindfulness and Peace

Man Meditating Doing Yoga By Lake And Mountains At SunsetShutterstock

Why It Lowers Stress:

Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.

Tip:

  • Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.

How to Do It:

  • Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.

Spend Time in Nature: Nature’s Stress Relief

beautiful young girl walking in forest in running clothes standing on logShutterstock

Why It Lowers Stress:

Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.

Tip:

  • Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.

How to Do It:

  • Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.

RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon

Nutrition for Calm

Mackerel,Fish,Grill,foodShutterstock

How to Do It:

The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.

Tip:

  • Try these foods:
    • Fatty fish (salmon, mackerel) for omega-3s.
    • Leafy greens for magnesium.
    • Dark chocolate (70% cocoa or higher) for antioxidants.

How to Do It::

  • Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.

Practice Gratitude: Reframing Your Perspective

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

How to Do It:

Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.

Tip:

  • Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.

How to Do It:

  • Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.

Aromatherapy: Harnessing the Power of Scents

Beautiful woman relaxing at spa. Young lady relaxing in jacuzzi.Shutterstock

Why It Lowers Stress:

Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.

Tip:

  • Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.

How to Do It:

  • Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.

RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

Social Support: The Stress-Relieving Power of Connection

Young couple strolling in the parkShutterstock

How It Lowers Stress:

Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.

Tip:

  • Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.

How to Do It:

  • Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.

Conclusion: Small Steps for Immediate Stress Relief

Back of woman relaxingly practicing meditation yoga in the forest to attain happiness from inner peace wisdom serenity with beam of sun light for healthy mind wellbeing and wellness soul conceptShutterstock

Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.

RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”

Stress Relief Doesn’t Have to Be Complicated

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Trend artwork composite sketch image 3D photo collage of silhouette confused stressed young lady office manager loud voice scream say no
Shutterstock
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.

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.


Take Time for Yourself

Beautiful young woman buying books at a bookstore and reading one. Geeky woman reading a book with a bookshelves in background.Shutterstock

Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

Nature,,Smile,And,Woman,With,Coffee,In,River,,Sunrise,AndShutterstock

Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

She has good night's sleepShutterstock

The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

Hand writing in journal with coffee mugShutterstock

Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

beautiful young girl walking in forest in running clothes standing on logShutterstock

30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

Lovely woman embracing tenderly spotty dog sitting on juicy grass in park in bright dayShutterstock

Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

Stop. Blurred shot of little girl stretch hand show no sign mean prepare enough domestic violence bullying abuse violation of children rights. Close up focus on child palm making prohibition gestureShutterstock

“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Autumn Bates
docamen/autumn_bates_/TikTok
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.

It shouldn’t have to take the starting of a new year to make game-changing health resolutions. Whether it is January or August, you can improve your life by making a few small tweaks to your day that can make a huge difference. Here are 8 things you should be doing now, according to wellness gurus.


1. Exercise 8 Minutes Every Morning

Father,Daughter,,Training,,Home.,Workout,exercise,press up, push up, pushupsShutterstock

You might not think you have time in your busy schedule to make it to the gym, but according to Jorge Cruise, a personal trainer and New York Times bestselling author, all you need is 8 minutes in the morning. Cruise wrote an entire book detailing the simple exercises that can help you lose two pounds per week in under ten minutes.

Related: I Lost 15 Pounds in 6 Weeks With These 3 Things

2. Take Periodic Breaks for Spurts of Exercise

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Meghan Livingstone, Certified Holistic Nutritionist, also has a suggestion on how to sneak exercise into your busy day. She recommends taking “periodic breaks during your workday to move,” keeping it simple. “Something like standing up after 30 minutes or an hour and doing some stretching, reaching your arms up overhead or doing something like 20 squats or 20 jumping jacks,” she says. “As we know, sitting for a lot of the day isn't great for our health, but even a little bit of movement can have benefits for us when it comes to reducing our risk for chronic disease.”

3. Drink More Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Livingstone also encourages amping up your hydration. “Drink a big glass of water first thing in the morning. Hydrating really well when we first wake up is a great way to get in a bunch of water when we can otherwise kind of forget about it as the day goes on,” she says. “Plus, when we wake up, we tend to be a little bit more dehydrated since we've been sleeping through the night.”

4. Start Snacking

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

You might associate snacking with empty carbs and processed food. However, learning how to snack the right way can help you lose weight. “Snacking is a good thing to do when we respond to our hunger signals. By fueling up properly through the day, we really help to avoid getting over hungry, which then leads us to often making poor food choices or binging later on in the day,” explains Livingstone. It also helps us to better balance our blood sugar, supports our mood, our energy levels, and it keeps cravings in check. She suggests having a small snack every two to three hours between bigger meals. Also, try and snack on protein, “things like Greek yogurt with berries or nuts and seeds with apple slices or banana with nut butter or boiled eggs,” she recommends.

Related: This is the #1 Carb You Could Eat For Your Body

5. Practice Mindfulness

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Practicing mindfulness can help you evolve in 2024. Whether you devote a minute, 10 minutes, or longer, Livingstone suggests focusing on the little things you can do to live in the present, and quelling negative thoughts and anxiety. “And now, just for a minute, pause, notice your surroundings. Maybe take a deep breath and just notice what's around. You can have amazing effects on your sense of wellbeing. I do love the app called Insight Timer for doing some meditations,” she said.

6. Take a Daily Walk

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

Going on a walk every day, “or even just a few times a week,” is a game changer, says Livingstone. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. “I like going for walks anywhere from 15 to 45 minutes around my neighborhood or some of the trails nearby,” she adds.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

7. Cut Out Sugar in Two Easy Steps

@autumn_bates_

Sugar detox tips #sugar #sugardetox #nutritiontips #weightlosstipsforwomen

The thought of cutting sugar completely from your diet may be daunting. However, according to Autumn Bates, CCN, MS, CPT. “The first thing you need to do is eat protein,” she reveals in her viral TikTok video. “Protein turns off hunger and can reduce sugar cravings. She recommends eggs, cottage cheese, fish, Greek yogurt, and ground beef. The second step? Get more sleep. “Poor sleep increases the hunger hormone ghrelin which can increase cravings for fast energy sources like sugar.” She recommends aiming for 8 hours every night.

8. Quit Drinking

@docamen

Dry January forever 👏🏻 no more brain fog in 2022! #fyp #foryoupage #mentalhealthmatters #alcoholfree

Daniel Amen, MD, offers three simple tips to quit drinking alcohol in a viral video. “If you are drinking a lot, cut it down by ten percent over ten days,” he says. “That way you are probably not going to go into withdrawal. The second? “Begin to see alcohol not as your friend,” he says. “See the bottle and a small brain. See the bottle and fat on your body. See the bottle with more brain fog and cognitive problems. And finally, “find something to replace it with, even if it's something as simple as sparkling water with a little lemon,” he suggests. “ Love something to drink that loves you back.”

💪🔥Body Booster: Snack wisely every few hours on protein-rich foods like Greek yogurt with berries or nuts with apple slices to keep hunger in check, maintain energy levels, and make healthier food choices throughout the day.

Portrait of gorgeous happy middle aged mature asian woman, senior older 50s lady pampering touching face looking at herself at mirror indoors
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.


Clean Up Your Diet

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.

Drink More Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: 10 Snacks to Help You Lose Weight

Exercise Regularly

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.

Get Enough Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. 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.

Control Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga. Excessive stress creates cortisol, which is an aging hormone,” Kozma says.

RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now

Create a New Skincare Routine

Tired woman looking her eye bags in the bathroom.Shutterstock

Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.

Limit Alcohol and Quit Smoking

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.

RELATED: I Lost 100 Pounds by Cutting Out Sugar

Think Positively

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.

💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.

Man,,Portrait,And,Anxiety,Prayer,In,Studio,,Worry,And,Ask
Shutterstock

Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.


1. Stop Future Tripping

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Instead, Seize the Present Moment

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.Shutterstock

Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

3. Stop Catastrophizing

A Meteor glowing as it enters the Earth's atmosphere. Elements of this image furnished by NASAShutterstock

Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Instead, Attend to Your Body’s Needs

girl running in formation in forest in pink shirtShutterstock

Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

Young woman angry standing at streetShutterstock

Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

Parent and child handing over yellow flowersShutterstock

Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

Dark-haired girl covers her face with handsShutterstock

Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

Instead, Practice Positive Self-Affirmations

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/Instagram
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 or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

Shutterstock

Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

Shutterstock

Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

Shutterstock

Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

Wake Up

Cheerful woman is waking up, bed, bedroom, sleep, sleeping,

Shutterstock

She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

healthy beautiful young woman holding glass of water, drinking, morning, sunrise, sunset

Shutterstock

She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

Happy Romantic Middle Aged Couple Enjoying Beautiful Sunset Walk on the Beach. Travel Vacation Retirement Lifestyle Concept

Shutterstock

And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

Fitness woman celebrating fitness workout success and motivation towards the sea and sunset.

Shutterstock

The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

Shutterstock

When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,Does​ How Much Lysine You Need DailyShutterstock

Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

Shutterstock

These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

Shutterstock

Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Kait Malthaner healthcoachkait
Copyright healthcoachkait/Instagram/Shutterstock
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 truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

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

Chicken

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,Pan​9. PorkShutterstock

Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

Shutterstock

Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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

Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

Shutterstock

Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

Shutterstock

Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

Shutterstock

Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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

American Cheese

Slices of tasty processed cheese on white marble background

Shutterstock

Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

Shutterstock

Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

Shutterstock

Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

Shutterstock

Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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

Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

Shutterstock

Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

Butter​Real ButterShutterstock

Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

Shutterstock

Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

Creamy Homemade beef tallow glass , close-up

Shutterstock

Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Avocado Oil

fresh avokado, green avocado and oil in bottle

Shutterstock

Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

Shutterstock

Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


RELATED:20 Superfoods for People Over 50

Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

macadamia nuts peeledin bowl on wooden table background.

Shutterstock

Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.