Skip to content
Nutrition & Diet
✓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@celebwell.com.

Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

Amanda Sauceda, RD, offers up three dietary solutions.

Leah Groth
By Leah GrothApr 20, 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.

Female runner knee injury and pain.
Shutterstock
Leah Groth
By Leah GrothApr 20, 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

If your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.

Sauceda Recommends Three Things

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.

Spices Have Anti-Inflammatory Compounds

Variety of spices and herbs on kitchen table.Shutterstock

“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.

Turmeric Is Good for Rheumatoid Arthritis

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.

Curcumin Also Has Anti-Inflammatory Properties

Turmeric powder and fresh turmeric on wooden background.Shutterstock

There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.

Fiber Is Also Beneficial

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”

The Microbiome Is Connected to Joint Pain

Modern rehabilitation physiotherapyShutterstock

“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.

Add Mashed Avocado on Your Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”

And, Add Omega-3s

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.

Fish Is a Great Source

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”

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

So Are Plant Sources

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda. Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.

💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.

cardiosupplementshealthy eating

More For You

Nutrition & Diet

Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet

Female runner knee injury and pain.
Shutterstock
Leah Groth
By Leah GrothApr 20, 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.

If your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.

Sauceda Recommends Three Things

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.

Spices Have Anti-Inflammatory Compounds

Variety of spices and herbs on kitchen table.Shutterstock

“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.

Turmeric Is Good for Rheumatoid Arthritis

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.

Curcumin Also Has Anti-Inflammatory Properties

Turmeric powder and fresh turmeric on wooden background.Shutterstock

There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.

Fiber Is Also Beneficial

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”

The Microbiome Is Connected to Joint Pain

Modern rehabilitation physiotherapyShutterstock

“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.

Add Mashed Avocado on Your Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”

And, Add Omega-3s

Vitamins And Food Supplements. Close Up Of Beautiful Woman Opened Mouth Holding Fish Oil Pill In White Teeth. Smiling Girl Holding Capsule With Omega-3 Between Teeth. Healthy Diet Nutrition ConceptShutterstock

“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.

Fish Is a Great Source

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”

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

So Are Plant Sources

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda. Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.

💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.

Nutrition & Diet

7 Ways to Reduce Inflammation in Your Body

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
Ferozan Mast
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Chronic inflammation is linked to a host of illnesses and negative health outcomes. “Inflammation that’s not specifically from an infection or injury often doesn’t manifest into a lot of clear symptoms,” Ketan Amin, MD, tells Novant Health.

“It just kind of smolders in the background. [People] may not even realize they have an inflammatory condition because it's a subtle change that occurs over weeks, months, and even years. So they’re just dealing with the symptoms, like fatigue, every day — and, day after day, it gets a little bit worse.” Thankfully inflammation can be reversed or prevented—here’s how.

Nutritious Food

Raw vegetables background. Healthy organic food concept.Shutterstock

Eating the right foods—for example, the Mediterranean Diet—can make a big impact on inflammation, experts say.

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Varinthrej Pitis, MD, tells Scripps Health. “An anti-inflammatory diet also limits foods that promote inflammation,” says cardiologist James Gray, MD.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Anti-Inflammatory Supplements

spoon with dietary supplements on fruits backgroundShutterstock

Certain supplements may help fight inflammation. “Turmeric has been known for its anti-inflammatory effects for centuries — I take it every day,” Dr. Amin says.

“Garlic is another good one. And capsaicin, from cayenne, can be used on joints externally to reduce inflammation and pain.”

Stress Management

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Stress management, for example, meditation, has been shown to help lower or prevent inflammation. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says Dr. Gray.

“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”

Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Inflammation increases with weight gain, experts say. “As our weight increases, so does the amount of visceral fat in our body,” endocrinologist Dr. Karla Saint Andre tells Houston Methodist On Health.

"These cells are biologically active, secreting hormones and other substances that can put the body into an inflammatory state. This type of fat can also deposit inside and between organs — the pancreas, liver, intestines, and more. When this happens, the inflammation these cells trigger can cause dysfunction of these organs, contributing to issues like insulin deficiency and, eventually, type 2 diabetes.”

RELATED: 4 Signs You Aren't Eating Enough Protein

Don’t Smoke

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking and vaping cause inflammation throughout the whole body. “The general perception among the public is that e-cigs are ‘safer’ than cigarettes,” Peter Shields, MD, tells Ohio State University.

“The reality is the industry is changing so fast ­— and with minimal regulation — that usage is outpacing the rate of our scientific understanding. It’s becoming a public health crisis we should all take very seriously from a general pulmonary health, cancer risk and addiction perspective. E-cigs may be safer than smoking, but that is not the same as safe, and we need to know how unsafe they are.”

Intermittent Fasting

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

Intermittent fasting may prove a powerful tool for reducing inflammation. “Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation,” Manpreet Mundi, M.D, tells the Mayo Clinic. “Such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.”

RELATED: Get Lean Muscle Tone in 30 Days With This Workout

Healthy Habits

Young woman waking up in the morning in the bed in the bedroomShutterstock

Focus on overall health and good habits to prevent long-term inflammation. “When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dr. Pitis.

“Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”

💪🔥Body Booster: A healthy diet and regular exercise can help prevent inflammation.

Nutrition & Diet

25 Essential Ways to Banish Abdominal Fat in 90 Days

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.
Shutterstock
Leah Groth
By Leah GrothJun 15, 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
✓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.

Do you want to get rid of your belly in under three months? According to one health expert, all it takes is incorporating some healthy habits into your life. Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician, and Founder of Sulinu, explains that there are diet, fitness, and lifestyle changes that can make a world of difference when it comes to getting rid of belly fat. Here are 25 essential habits to banish abdominal fat in 90 days.

Slightly Lower Your Calorie Intake

Calories counting , diet , food control and weight loss concept. woman using Calorie counter application on her smartphone at dining table with salad, fruit juice, bread and vegetableShutterstock

The first thing you should do, according to Bensley, is to reduce your calorie intake. “A 250 calorie deficit daily will result in a 0.5lb weight loss per week,” she says. “A 500 calorie deficit per day will result in a 1lb weight loss/week.”

Move Daily

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

She also encourages daily movement. “Aim for 8k-10k steps daily,” she says. “The small amount of caloric expenditure helps to burn fat and minimize extreme hunger.”

Eat Food You Actually Like

Wrap,Mexican,Tacos,With,Chicken,Meat,And,Vegetables.,Top,ViewShutterstock

It’s important not to deprive yourself, Bensley says. “Eat foods you actually enjoy,” she encourages.

Add Resistance Training

Sporty beautiful happy young woman warming up, stretching before morning running routine, doing high lunges, exercises for legs, hips and buttocks, working out outdoor on autumn day. Full lengthShutterstock

In addition to getting your steps in, you need to build muscle. “Commit to resistance exercise such as Pilates, weights, lunges, etc,” Bensley recommends.

RELATED: 10 Tai Chi Moves to Reverse Aging in 80 Days

Hydrate and Set Fluid Goals

Couple staying hydrated after workoutShutterstock

Hydration is also crucial for weight loss. “Hit your fluid goals with a minimum of 64 fluid ounces; 96 ounces on hotter days or days you exercise,” Bensley recommends. “It’s best to consume water in the morning before anything else.”

Avoid Drinking Your Calories

A woman holds a thermos of hot tea in her hands on a cold autumn day.Shutterstock

Avoid drinking your calories. “The average American consumes 400 calories via beverages daily,” Bensley reveals. “Opt for sugar-free choices such as tea, water, or water flavored with fruits or cucumber.”

Opt for Salt-Free

Salt shakerShutterstock

Reduce your sodium intake, says Bensley, who recommends substituting salt for salt-free items. “The body retains more water, resulting in a higher amount on the scale when you consume too much salt,” she says.

Eat at Home

Excited smiling young couple in love making a super healthy vegan salad with many vegetables in the kitchen and man testing it from a girl's handsShutterstock

When you can, eat at home. “This way, you have control over what goes in your food and can monitor calories,” Bensley says.

RELATED: I Lost 81 Pounds in a Year, and These are Surprising Things That Happened to My Body

Eat Out at Max of 2 to 3 Times Per Week

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

She says to limit dining out to two to three days a week at the latest. “When we leave our food preparation to others, we lose control over the number of calories, sodium, and preservatives in our food. This is the number one advice I give to my clients who are trying to lose weight,” she says.

Track Calories and Protein for 3 Weeks

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Bensley recommends calculating the calories and protein you eat for at least 3 weeks. “You can do this on an app such as Lose it. You will be amazed that you are likely eating more calories than you think. In my practice, most women said they could ‘never eat over 2000 calories,’ yet when I calculated what they were eating, the majority of them were hitting that goal and beyond without even knowing it,” she maintains.

Eat Whole Foods

Composition with assorted raw organic vegetablesShutterstock

It may be tempting to eat packaged foods, but Bensley recommends against it. “Eat whole foods versus out of a package,” she says.

Up Your Potassium Intake

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

Consume high-potassium foods to limit swelling, says Bensley. “Potassium regulates sodium therefore it lowers the water retention in the body caused by sodium,” she says.

RELATED: 15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

Add Strength Training to Your Routine

,Working,Out,Gym,Weights,dumbbellsShutterstock

Bensley also recommends strength training to build muscle. “When you have more muscle mass, you burn calories when in a resting state at a higher rate,” she says.

Eat Thermogenic Good

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

“Eat Thermogenic foods to encourage fat oxidation,” Bensley recommends. “This includes lean meat, coffee, omega-3 fatty acids such as salmon and avocado, lentils, green tea, turmeric, leafy greens, and lemon.”

View Food as Fuel

chef cooking salmon steaks in the kitchenShutterstock

See food as fuel, not an enemy, Bensley urges. “Try to eat 30g of high protein at every meal, 25+ grams of high fiber will help increase satiety to keep you fuller for longer and give you more energy.”

Understand Hunger Cues

Woman eating snacks in night next to the opened fridge.Shutterstock

Bensley maintains that understanding hunger cues is key. “Eat when you are hungry, not when you are ravenous, and stop eating when you are satisfied, not when you are overly full or stuffed,” she says.

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

Chew Food Thoroughly

Man eatsShutterstock

Bensley stresses the importance of chewing everything to applesauce consistency. “This will slow down the eating process,” she explains. “You are likely to feel more satisfied when eating because it gives food time to travel to your stomach. It also helps with the digestive process by breaking down food in the mouth rather than in the digestive system, which may also help with bloating.”

Eat Without Screens

Woman hand using is sliding to turn off the mobile phone to reduce power consumption. Technology and environment conceptShutterstock

“Eat without screens, without doing work, and use all of your five senses while eating,” Bensley encourages. “This will help you focus on what you are eating, and you will be more satisfied.”

Try Intermittent Fasting

Dieting woman pointing on a clock wit salad on her side.Shutterstock/Photoroyalty

Intermittent fasting can help with belly fat, according to Bensley. “Choosing a fasting window will help you eat less throughout the day. A window of fasting can be between 12 to 16 hours,” she says.

Aim for 30 Grams of Protein Per Meal

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Eat 30g of protein at each meal, Bensley recommends. “Eating more protein will keep you fuller and energized for longer and help reduce the overall number of calories you eat in a day,” she says.

Add Color to Your Diet

Young,Beets,beetroot,superfoodShutterstock

“Eat two pops of color at each meal,” says Bensley. “Fruits are low in calories and high in fiber content, and fiber will help you feel fuller throughout the day, so you will eat less.”

Pair Proteins with Carbs

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

Eat your carbs with proteins. “This is another trick that will help you feel fuller for longer and it will also help you manage your blood sugar levels,” Bensley says.

Eat Probiotics

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Eat probiotic food daily, Bensley encourages. “This promotes healthy gut bacteria and can also reduce bloating.” Good choices include yogurt, kefir, cottage cheese, cheddar cheese, sauerkraut, kombucha, pickled vegetables, kimchi, miso, and tempeh.

Swap Cocktails for Mocktails

Barman prepares exotic cocktails at the night clubShutterstock

Swap alcohol for low-sugar mocktails, says Bensley, recommending the following.

Ingredients:

  • ½ cup pear juice
  • 2 tbsp pomegranate seeds
  • ½ cup fruit kombucha
  • ½ lemon, juiced
  • 2 sprigs rosemary

Directions:

  • Combine pear juice, kombucha, pomegranates, lemon juice, and ice in a blender cup or cocktail shaker.
  • Shake vigorously before pouring into your favorite glass.
  • Garnish with rosemary and/or pear slices.

Eat Digestive Bitters

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

Eat digestive bitters. “This helps your body release gut hormones that make you feel full and can help you produce more saliva, which helps with digestion,” says Bensley. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Couple posing at the gym
Copyrights Mark Dean Edwards
Mark Dean Edwards
By Mark Dean EdwardsSep 29, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
See Full Bio
Follow:
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 nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.

Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark_Dean_Edwards7Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark_Dean_Edwards5Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

Mark_Dean_Edwards3minimalist_mark/Instagram

Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

  • Maintain and build muscle mass, which naturally declines with age
  • Support collagen production for skin elasticity
  • Provide essential amino acids for overall health and repair
  • Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

  • Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
  • Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
  • Lean beef: Packed with iron and zinc, important for skin health and immune function
  • Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
  • Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

Sliced,Avocado,On,A,Cutting,BoardShutterstock

I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

  • They hydrate the skin
  • They protect against sun-induced skin aging
  • They support the production of collagen and elastin
  • They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
  • High in potassium
  • Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

  • Improved gut health, directly linked to better skin health
  • Immune system boosting
  • Anti-inflammatory benefits
  • Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

  • Vitamin K for strong bones
  • Folate for cell health
  • Carotenoids for skin protection
  • Antioxidants, protecting the body from oxidative stress and reducing inflammation
  • Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

A variety of nuts in wooden bowls.Shutterstock

Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

  • Vitamin E for skin health
  • Healthy fats for skin elasticity
  • Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

  • Protects against UV damage to the skin
  • Supports heart health
  • May help reduce the risk of certain cancers
  • Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

Organic olive oil pouring from carafe into glass bowlShutterstock

No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

  • It hydrates the skin
  • It protects against free radicals
  • It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

Dark Chocolate Bar with CrumblesShutterstock

If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

  • Lowered oxidative stress

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

RELATED: 12 Powerful Ways to Transform Your Body at Any Age

11. Curcumin: Anti-inflammatory Magic

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

  • Coffee protects against cellular damage from free radicals
  • Coffee may lower the risk of type 2 diabetes and certain cancers
  • Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

Different types of collagen for skin care flat lay with collagen quote made of wooden blocksShutterstock

Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

  • Collagen improves skin elasticity and hydration
  • Collagen supports joint health and mobility
  • Collagen can improve symptoms of osteoarthritis
  • Collagen strengthens hair and nails
  • Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

  • It contains allicin, a compound with powerful antioxidant properties
  • It may help lower blood pressure and cholesterol levels
  • It supports immune function
  • It has anti-inflammatory effects
  • And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

  • Powerful anti-inflammatory properties
  • Support for cardiovascular health
  • Nutrients that promote skin elasticity and hydration
  • Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

RELATED:3 Easy Steps That Will Help Anyone Lose Weight and Look Great

The Power of a Holistic Approach to Healthy Aging

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

RELATED: I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark_Dean_Edwards10Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Melted 80 Pounds of Fat in 9 Months: My Top 5 Keto Tricks

Ben_Azadi1
Copyright thebenazadi/Instagram
Christopher Roback
By Christopher RobackOct 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Christopher Roback

Have you ever felt trapped in a body that doesn't reflect your true potential? In 2008, Ben Azadi found himself obese, depressed, and desperate for change. Fast forward to today, and Azadi is a renowned functional health practitioner with over 16 years of experience, the author of four best-selling books, and host of the award-winning Metabolic Freedom Podcast. His personal journey of losing 80 pounds in just 9 months sparked a mission to help people live healthier lives. Let's dive into Azadi's transformative approach to melting fat and stopping aging.

Unlock Your Body's Fat-Burning Potential with Ketosis

Azadi's weight loss journey began with understanding the science of ketosis. "When we lower our carbohydrate intake, we allow our body to turn on a switch that allows us to burn body fat," he explains in the video. By reducing carbs, insulin levels drop, unlocking the key to fat burning. The liver then produces ketones, which fuel the body and brain while reducing inflammation.

Discover the Ancient Roots of the Keto Diet

While keto has become a popular weight loss strategy, Azadi emphasizes it's more than just a diet. "It's a metabolic process that our ancestors all went through," he notes. This natural state offers benefits beyond fat loss, including improved mental clarity and energy production.

Leverage Keto for Disease Prevention

Jeff Volek, PhD, RD, supports this approach, adding: "We've reached a critical mass of scientific evidence at this point. Nutrition experts now agree that low-carb diets provide benefits beyond disease management. In other words, they've been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place."

Choose Clean Keto for Optimal Results

Not all keto diets are created equal. Azadi stresses the importance of "clean keto" versus "dirty keto." He warns against inflammatory fats, stating, "There are a set of fats, these dietary fats that are arguably more inflammatory than sugar and smoking." Instead, focus on high-quality proteins and healthy fats like coconut oil, olive oil, seafood, and eggs.

Master the Art of Healthy Fat Selection

"Fats, for example, when you do keto, you're going to eat more fats, but not all fats are created equal," Azadi explains. He recommends focusing on "saturated fats and monounsaturated fats to give your audience an example: coconut, coconut oil, olive, olive oil, seafood, eggs, et cetera. Those would be healthy fats."

Avoid the Hidden Dangers of Seed Oils

Azadi is particularly cautious about seed oils. "These seed oils, these vegetable oils you mentioned, they stick around in your body for years. The half-life is 680 days," he warns. This means that even after stopping consumption, these oils can continue to cause inflammation in your body for a long time.

Navigate Restaurants with a Seed Oil Allergy Card

To avoid these harmful oils, Azadi suggests using a "seed oil allergy card" when dining out. This card politely informs restaurants of your need to avoid certain oils, helping you maintain your clean keto diet even when eating out.

Amplify Your Results with Intermittent Fasting

Azadi combines keto with intermittent fasting for enhanced results. "When we are in a fasted state, so many things happen in the body that are remarkable," he says. Fasting triggers autophagy, a cellular cleanup process that can help prevent diseases like cancer and autoimmune conditions.

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Ease into Fasting Gradually

However, he cautions against jumping into fasting too quickly. "The first step is to gradually decrease their total carbs," Azadi advises. Start with keto to become fat-adapted, then gradually introduce fasting periods.

Become Your Own Health Experiment

One size doesn't fit all when it comes to health. "Do your own experiment and see what works for you," Azadi suggests. This approach allows you to fine-tune your diet and lifestyle based on your unique needs and responses.

Customize Your Approach Based on Gender

This is particularly important for women, as Azadi notes: "Men and women definitely do it differently. So men could be more aggressive... Menstruating women want to go with their hormonal cycle."

Prioritize Nutrient-Dense Foods

While following a keto diet, it's crucial to focus on nutrient-dense foods. Franziska Spritzler, RD, CDE, notes about eggs: "Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron." These nutrient-rich foods can help support overall health while following a low-carb lifestyle.

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Boost Heart Health with Keto-Friendly Foods

Flora Clarke, MSc, adds to this, explaining the benefits of keto-friendly foods like avocados: "Research shows that eating avocados regularly can reduce levels of 'bad' cholesterol and improve your heart health."

Stabilize Blood Sugar for Steady Energy

A key benefit of the keto diet is its ability to manage blood sugar levels. "Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping," says Volek.

Enhance Satiety with Protein-Rich Foods

Regarding keto-friendly foods like cottage cheese, OSF Healthcare states, "Cottage cheese is especially good for people living with diabetes. It is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes."

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Harness the Healing Power of Positive Thoughts

Perhaps Azadi's most powerful insight is the impact of our thoughts on our health. "Our thoughts have the ability to communicate with our DNA," he explains. Positive, grateful thoughts can create anti-inflammatory proteins and protect our DNA, while negative thoughts do the opposite.

Transform Your Health with Daily Thought Practices

Azadi considers this the ultimate biohack: "We have 60,000 opportunities every day to put the body in either a healing state or an inflammatory state." By cultivating awareness of our thoughts and creating a supportive environment, we can significantly impact our health and longevity.

RELATED:Believing These 5 Weight Loss Lies Kept Me Obese

Shape Your Health Journey Through Your Environment

Azadi underlines the importance of your environment in shaping your health journey. "Our environment determines the thoughts that we think and the values that we have, the values that we have, and the thoughts that we think determine the actions we take or don't take. And that determines the results we get," he explains. He advises being mindful of the people and influences in your life. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. 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 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.