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“The Midlife Maven” Alicia Erikson in Workout Gear Reveals Exactly What She Eats in a Day to Make 51 Look Like 31

Here is the diet that keeps her looking half her age.

Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

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aliciae/Instagram
Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Nutrition & Diet

Alicia Erikson is popping the lid on the diet that keeps her looking half her age. In a new social media post, the health and fitness influencer details everything she eats in a day. “I am a 51-year-old woman in perimenopause,” she writes in the caption. “I'm going to show you everything that I ate yesterday just because I do get asked this question a lot,” she adds in the Instagram clip.

Here Is Her Macros Breakdown

“While I have tracked macros in the past, I'm not currently tracking. I'm just doing it for the purposes of this video to give inspiration,” she says in the video, offering the breakdown in the caption of her 1,900-calorie day:

  • 160g Protein
  • 193g Carb
  • 61g Fat
  • 20-25g fiber (this should be higher).

Strength Training

“I love to lift heavy stuff in the gym five to six days per week,” she says in the video. “I lift 5-6 days a week progressive overload - I follow a body part split (we should call it a hot girl split pfft) because I love it. 3 lower body and 3 upper body days,” she adds in the caption. 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

Walking and Hiking

She also reveals that she “hits the trail as much as possible” and does lots of walking daily. “10-12k steps daily. I really love walking and hiking,” she adds in the caption. 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 Medicinefound 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.

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

Hydration

Hydration is key, she says. “First thing I do every morning is take my supplements and chug as much water as possible. Hydrate, hydrate, hydrate,” she writes. “I cut out alcohol October of 2018 as it was a bad habit making me feel like trash and cutting into my overall goals. Best decision I have ever made. I love sparkling water on the daily,” she adds. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Greens

After hydrating, “I like to suck down my greens. Yes, these ones taste absolutely delicious. They go down quite easy,” she says, showing off her bag of Clean Simple Greens.

Coffee

She is also a coffee drinker. “Then it's one of my favorite times of the day, coffee time. This collagen coffee slaps, frothy goodness, my favorite,” she says in the clip. She uses Clean Simple Collagen powder. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Pre-Workout Meals

“This is my pre-workout meal. I usually do overnight oats, but I was lazy, so I made it on the spot,” she says. The meal is oats, almond milk, protein powder, berries, and nut butter.

Post-Workout Meal

“Then this is what I eat post-workout. Doesn't that look yummy? It's quite fabulous,” she says. The meal is easy to make, just greek yogurt, protein powder, apples, and cinnamon.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Lunch

“I love this lunch,” she says about her scramble made with spinach, egg, egg white, mozzarella, salsa, and served with an Ezekiel English muffin, grass fed butter, and raspberries. “If I could eat a gallon of raspberries on the daily, I probably would do that,” she exclaims.

Afternoon Snack

“This is my afternoon snack slash tasty treat,” she says, revealing the G2G protein bar, which boasts 18 grams. “Make it high protein,” she adds.

Dinner

And, her “full on lazy girl dinner” looks delicious. She eats lightly breaded chicken strips, white rice, honey dijon drizzle, and snap peas. “Loved every single bite,” she says.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Dessert

She doesn’t skip dessert. “If you know me, you know I love a sweet treat. So I had one of these cookies as my sweet yesterday. They are a pumpkin crumble cookie dupe.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsupplementssustainable weight losshealthy eatinglose weight fastwalkingweight loss

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Nutrition & Diet

“The Midlife Maven” Alicia Erikson in Workout Gear Reveals Exactly What She Eats in a Day to Make 51 Look Like 31

Alicia_Erickson_Alicia_Erikson_aliciae_Midlife_Maven1
aliciae/Instagram
Leah Groth
By Leah GrothOct 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Alicia Erikson is popping the lid on the diet that keeps her looking half her age. In a new social media post, the health and fitness influencer details everything she eats in a day. “I am a 51-year-old woman in perimenopause,” she writes in the caption. “I'm going to show you everything that I ate yesterday just because I do get asked this question a lot,” she adds in the Instagram clip.

Here Is Her Macros Breakdown

“While I have tracked macros in the past, I'm not currently tracking. I'm just doing it for the purposes of this video to give inspiration,” she says in the video, offering the breakdown in the caption of her 1,900-calorie day:

  • 160g Protein
  • 193g Carb
  • 61g Fat
  • 20-25g fiber (this should be higher).

Strength Training

“I love to lift heavy stuff in the gym five to six days per week,” she says in the video. “I lift 5-6 days a week progressive overload - I follow a body part split (we should call it a hot girl split pfft) because I love it. 3 lower body and 3 upper body days,” she adds in the caption. 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

Walking and Hiking

She also reveals that she “hits the trail as much as possible” and does lots of walking daily. “10-12k steps daily. I really love walking and hiking,” she adds in the caption. 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 Medicinefound 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.

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

Hydration

Hydration is key, she says. “First thing I do every morning is take my supplements and chug as much water as possible. Hydrate, hydrate, hydrate,” she writes. “I cut out alcohol October of 2018 as it was a bad habit making me feel like trash and cutting into my overall goals. Best decision I have ever made. I love sparkling water on the daily,” she adds. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Greens

After hydrating, “I like to suck down my greens. Yes, these ones taste absolutely delicious. They go down quite easy,” she says, showing off her bag of Clean Simple Greens.

Coffee

She is also a coffee drinker. “Then it's one of my favorite times of the day, coffee time. This collagen coffee slaps, frothy goodness, my favorite,” she says in the clip. She uses Clean Simple Collagen powder. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

RELATED: I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear

Pre-Workout Meals

“This is my pre-workout meal. I usually do overnight oats, but I was lazy, so I made it on the spot,” she says. The meal is oats, almond milk, protein powder, berries, and nut butter.

Post-Workout Meal

“Then this is what I eat post-workout. Doesn't that look yummy? It's quite fabulous,” she says. The meal is easy to make, just greek yogurt, protein powder, apples, and cinnamon.

RELATED: 5 Things I Wish I Knew Before I Lost 70 Pounds (And Kept It Off)

Lunch

“I love this lunch,” she says about her scramble made with spinach, egg, egg white, mozzarella, salsa, and served with an Ezekiel English muffin, grass fed butter, and raspberries. “If I could eat a gallon of raspberries on the daily, I probably would do that,” she exclaims.

Afternoon Snack

“This is my afternoon snack slash tasty treat,” she says, revealing the G2G protein bar, which boasts 18 grams. “Make it high protein,” she adds.

Dinner

And, her “full on lazy girl dinner” looks delicious. She eats lightly breaded chicken strips, white rice, honey dijon drizzle, and snap peas. “Loved every single bite,” she says.

RELATED: Unlock the Secret to Turning Off Your Fat Genes

Dessert

She doesn’t skip dessert. “If you know me, you know I love a sweet treat. So I had one of these cookies as my sweet yesterday. They are a pumpkin crumble cookie dupe.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Ilene_Block_silverandstrong1
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothJan 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

Trainer Reveals 6 Nutrition Hacks for Staying Thin in Her Mid-40s

Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you ever wonder how nutrition experts eat? Taking a page from their playbook can help you reach your own weight loss goals. Ellen Ludwig is a fitness and nutrition coach who works with women over 40 to get their dream bodies. In a new Instagram post, she discusses her eating habits, revealing some of her top hacks. “6 things I do with my nutrition that help me stay lean and strong in my mid-40s,” she writes.

Create Meals That Keep You Full, Satisfied, and Energized

“I have always been on a quest to create (and find) delicious & healthy meals that keep me full, satisfied & energized. This comes from creating meals centered around protein and fiber! Together they create meals that are filling and satiating and will help you build muscle, shed fat, & leave your cravings at the door,” she writes, revealing what she does with her meals.

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

She Makes a Rainbow

The first thing she does is focus on making a rainbow on her plate: “Fill my plate with lots of color,” she explains. “Eating the rainbow ensures I am getting key nutrients.”

She Eats Enough Protein

She also prioritizes protein. “Eat an ample serving of protein at each meal,” she says. “Protein is vital to building muscle! I typically consume 30-40g protein at each meal and aim for 150-160g in a day. Everyone’s needs vary!!”

She Fills Her Plate with Veggies

She also makes sure to eat a lot of produce. “Fill my plate with veggies,” she says. “Vegetables are not only loaded with micronutrients and fiber, but they also have a lot of bulk, which helps fill me up, which is very helpful when in a calorie deficit!”

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

She Fills in with Healthy Carbs

Next, she adds good carbs. “Fill in with healthy carbs,” she says. “Carbs give us energy! I love fruit, oatmeal, all kinds of potatoes, & rice and beans.”

She Eats Protein Before and After Workouts

Next, it’s not just about how much protein you eat but when you eat it. She fuels up and nourishes her body with protein sources when she exercises. “I eat protein BEFORE & AFTER my workouts!” she writes.

She Stops Eating Before Bed

She also prioritizes digestion. “I stop eating 2-3 hrs before bed to give my body time to digest & rest while sleeping,” she says.

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

Summary: Nutrition Is Important

The bottom line? Focus on your eating habits. “Nutrition is absolutely the most important factor to burning fat, building muscle, & having more energy!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

10 Fat-Blasting Habits That Keep Chalene Johnson in Her Best Form Ever at 55

Chalene_Johnson1
chalenejohnson/Instagram
Leah Groth
By Leah GrothJul 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Age shouldn’t be your excuse for not being in shape. Just take it from all the over-50 fitness influencers on social media, who serve as living, breathing proof that you can achieve your health goals at any age. Chalene Johnson, 55, is one of the most inspirational over-50 health and wellness experts. She maintains that at her age, she has “more energy and 💪🏼than I had at 35” in her Instagram bio. “You can feel better than ever in this season, but you have to start NOW!” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

Strength Training

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

Chalene’s workout of choice? “Strength training is my jam! There’s nothing like feeling strong, empowered, and seeing my body evolve,” she says in a blog post. 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

Phasing

Group of middle aged women doing abdominal exercise in gym.Shutterstock

When it comes to her strength training workouts, the “secret sauce” behind it all is something called “phasing or periodization,” she says. “Every 4-6 weeks, I shuffle my workout to keep my muscles on their toes—figuratively, of course.”

Here Is Her Workout Breakdown

Shot of athlete woman exercising on assault air bike.Shutterstock

Chalene follows the below workout schedule:

  • Monday: Chest, shoulders, and triceps
  • Tuesday: It’s all about legs
  • Wednesday: Back and biceps
  • Thursday: Plyometric leg day
  • Friday: Again, chest, shoulders, and triceps
  • Saturday: Stretch and cardio
  • Sunday: Another leg day (because why not?)

Core Strength

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Chalene puts a lot of time into strengthening her abs. “One thing I’m often asked is how I’ve managed to dodge back problems. Simple—I focus on core strength, which includes back muscle development. That means a lot of back extensions and other movements targeting my erector spinae,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Steady-State Cardio

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

“Though I’m a weight-lifting aficionado, I never skimp on cardio,” Chalene says, explaining that she doesn’t overdo it. “No HIIT, just moderate, steady-state cardio for at least 30 minutes on my strength training days.”

Food Tracking

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

She also makes sure to track her food intake. “Shifting gears to my diet, I keep tabs on what goes into using MyFitnessPal,” Chalene explains. “It’s like my virtual food journal, helping me spot when I need to recalibrate.”

Changing Up Her Eating Plan

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“I rotate my eating plans roughly every month and a half. Recently, I sensed that my body was not its vibrant self—hello, inflammation. So, I switched gears and went into what’s known as the ‘target phase,’ where intermittent fasting takes a back seat,” she says. “I aim for a macro split of 35% carbs, 25% fat, and 40% protein. It’s not one-size-fits-all, though—you need to tune these to your body.”

RELATED:20 Superfoods for People Over 50

Here Is What She Eats in an Average Day

fresh chicken breast raw on cutting boardShutterstock

During the target phase, here is what Chalene eats:

  • Breakfast: Egg whites, ground turkey stir fry with veggies, and Ezekiel toast
  • Lunch: Chicken breast, rice (either brown or cauliflower), and greens
  • Dinner: Halibut, again rice, and spinach
  • Snacks: An oatmeal mix and hot turmeric drink

Intermittent Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

As she mentioned above, Chalene practices intermittent fasting. However, she stresses the importance of taking breaks from it. “Women, especially over 40, should know when to take a break from intermittent fasting. Warning signs? Increased body fat, irregular eating cycles, and loss of appetite,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Walking

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

Chalene makes sure to get her steps in. “Did you know for every 2,000 steps, your risk of heart disease, cancer, and premature death decreases by 10%? Did you know Zone 2 Cardio is one of the absolute best ways to restore your energy?” she recently revealed on Instagram. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

Woman Lost 38 Pounds After 45 With Daily Walks and These 2 Simple Changes

Melissa_Chiappone2
Copyright mel.chips.fit/Instagram
Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight simply by making a few simple changes? Melissa Chiappone, AKA Mel the Midlife Health & Fitness Coach, lost 38 pounds in her late 40s and helps other women do the same. In a new social media post, she delves into her transformation, revealing what it took to slim down. “Doing three things consistently for the last five years has changed my entire life!

At 45, She Weighed 171 Pounds

Melissa explains that she used to struggle with weight. “Just 5 years ago, at age 45, I weighed 171 lbs at 5’7”. I was heavier than I had been while I was pregnant. I blamed it on hormones and perimenopause,” she says in the post.

These Were Her Unhealthy Habits

“I was eating salad almost every single day, but I would binge at night. I was running 3 miles almost every single day. I was drinking 3-4 times a week. I’d buy box wine because I wouldn’t drink a single bottle, and it works. It just goes to waste (at least that’s what I told myself, but it was always available),” she continues.

Now She Is Almost 50 and Weighs 133 Pounds

However, she decided to change her life. “Fast forward 5 years to the present, and I will turn 50 in November,” she writes. “I weigh 133 pounds. I feel and look better than I did in my 20s,” she writes.

Here Is What She Did

Melissa changed her approach to exercise and diet. “I repaired my relationship with food. I gave up running and started walking. I rarely eat salad! I drink 3-4/month if that,” she reveals.

She Walked at Least 8,000 Steps a Day

“Doing these three things consistently changed my entire life,” she says. “These three things can change your life too. I promise.” The first thing she did? “Walking 8k steps minimum each day (usually aim for 10k),” she says.

She Lifted Weights

Melissa also incorporated strength training into her routine. “Started weight training a minimum of 4 times per week,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Amped Up Her Protein Intake

She also amped up her protein intake. “Started prioritizing protein and Whole Foods, but don’t restrict any foods,” she concluded. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Building Strength Is Key, She Says in Another Post

In another post, she discusses the importance of building strength. “Strong is the new confidence! If your goal is to be strong and confident in midlife and beyond, keep reading! Forget the old ideas of what confidence looks like. In midlife, it’s all about being STRONG,” she writes.

RELATED:This Mom Lost 135 Pounds Without Exercise and These Are the Foods She Cut Out

It Helps Build Confidence

“The truth is, when you build physical strength, your confidence follows naturally. It’s not just about how you look—it’s about what your body can do. Every rep, every set, and every step forward is a reminder of your power and resilience. This is empowerment!” she continues.

And, Changes Your Mindset

“When you focus on getting stronger, you’re not just changing your muscles—you’re changing your mindset. Strong women aren’t just confident in their bodies, and they’re confident in their lives. Long gone are the days of women wanting to be skinny!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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