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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.

Woman Takes Berberine for 14 Days and Shares What Really Happened

Find out if this trending supplement actually helps manage blood sugar.

Christel_Oerum_Diabetes_Strong7

Struggling to manage your blood sugar levels? You’re not alone. Diabetes expertChristel Oerum opens up about her experience with a trending supplement, berberine, and whether it truly delivers on its promises. As the founder of Diabetes Strong and a certified diabetes fitness expert, Christel has been managing Type 1 diabetes since 1997. Her mission? To guide others through diabetes management with practical, proven solutions. Join her on a 14-day journey to see how berberine stacks up.


What Is Berberine? Understanding the Basics

Before diving into Christel's experience, it's important to understand what berberine is. This yellow-colored chemical compound is found in several plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. Research suggests it might help regulate blood sugar levels and reduce swelling, making it an interesting option for diabetes management.

Why Try Berberine for Blood Sugar Control?

"I live with diabetes. I'm in charge of managing my blood sugars 24/7. It can be challenging, so I'll take all the help I can get," Christel explains in her post. She points to several studies showing berberine's potential benefits, including improved A1C levels and reduced fasting blood glucose in both Type 1 and Type 2 diabetes.

"Yes, I can also get sucked into the social media hype," Christel admits, "but you know what? There are actually studies backing up some of these benefits." Scientific research supports this, with evidence showing that berberine taken by mouth can help lower blood sugar levels in people with diabetes.

The Science Behind Berberine's Effectiveness

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

Clinical studies have shown berberine to be "possibly effective" for several conditions, including diabetes and high cholesterol. The recommended dosage typically ranges from 0.4-1.5 grams daily, taken for up to 2 years under medical supervision. This scientific backing helps explain why the supplement has gained attention in the diabetes community.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

The Experiment: From 1,200mg to 600mg Daily

"I took 600 milligrams of berberine every night with food," Christel shares. The results were noticeable: "My blood sugars quickly started to drop overnight. I actually started having a lot of low blood sugars, so many that I had to lower my nighttime long-acting insulin. After about a week, I also had to lower my daytime long-acting insulin."

However, she notes an important caveat: "Does this mean that Berberine was working for me? Was it lowering my blood sugar? Well, it seems so. However, there could also be other reasons for this. Maybe I was subconsciously more diligent with my insulin, or maybe I was less stressed. After all, there are over 40 things that can impact blood sugars aside from food and insulin."

How Berberine Works in Your Body

According to Christel, berberine works similarly to metformin: "It helps the body respond better to insulin and prevents the liver from creating more glucose." She explains that it's been called "nature's Ozempic," though she disagrees with this comparison: "It's exactly how metformin works, whereas Ozempic helps the pancreas make more insulin."

Known Side Effects and Safety Considerations

While berberine is considered possibly safe for most adults when taken by mouth, with doses up to 1.5 grams daily for 6 months, it's important to note the common side effects. These can include diarrhea, constipation, gas, and upset stomach.

Christel's experience aligned with these known side effects: "I stopped taking Berberine because it can have some side effects, and for me, they were quite significant. My belly looked like a beach ball." She elaborates, "I started out taking 1200 milligrams of berberine like it's recommended on the bottle. My body immediately rejected this, and I could only endure three days of stomachache and bloat."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Special Precautions for Specific Groups

It's crucial to note that berberine isn't suitable for everyone. It's considered likely unsafe during pregnancy as it can cross the placenta. It's also not recommended during breastfeeding or for newborns. People with high bilirubin levels should avoid it, as it may interfere with the liver's ability to process bilirubin.

Beyond Blood Sugar: Other Potential Benefits

Research suggests berberine may help with various other conditions, including high blood pressure and high cholesterol levels. When combined with blood pressure medication like amlodipine, it might enhance blood pressure reduction. It's also shown promise in treating PCOS by potentially improving cholesterol levels and reducing testosterone levels.

The Final Verdict

Berberine Supplement. Capsules with Yellow Powder. Diabetes prevention.Shutterstock

"If you decide to try this supplement, I highly recommend that you work with your medical team," Christel advises. She emphasizes the importance of proper dosing and adjusting other diabetes medications accordingly: "This seems like really powerful stuff. There's no need for you to do this by yourself."

She concludes with hope: "Although this supplement did not work for me, that doesn't mean that I'm doomed to see my blood sugars rise up every morning. I've actually identified some really solid ways of reducing the risk of high blood sugars in the morning."

The key takeaway? While berberine shows promise for blood sugar management, individual responses vary significantly. As with any supplement, proper medical supervision and careful consideration of potential side effects are essential for safe and effective use. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Evidence-Based

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

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

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

Struggling to manage your blood sugar levels? You’re not alone. Diabetes expertChristel Oerum opens up about her experience with a trending supplement, berberine, and whether it truly delivers on its promises. As the founder of Diabetes Strong and a certified diabetes fitness expert, Christel has been managing Type 1 diabetes since 1997. Her mission? To guide others through diabetes management with practical, proven solutions. Join her on a 14-day journey to see how berberine stacks up.


What Is Berberine? Understanding the Basics

Before diving into Christel's experience, it's important to understand what berberine is. This yellow-colored chemical compound is found in several plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. Research suggests it might help regulate blood sugar levels and reduce swelling, making it an interesting option for diabetes management.

Why Try Berberine for Blood Sugar Control?

"I live with diabetes. I'm in charge of managing my blood sugars 24/7. It can be challenging, so I'll take all the help I can get," Christel explains in her post. She points to several studies showing berberine's potential benefits, including improved A1C levels and reduced fasting blood glucose in both Type 1 and Type 2 diabetes.

"Yes, I can also get sucked into the social media hype," Christel admits, "but you know what? There are actually studies backing up some of these benefits." Scientific research supports this, with evidence showing that berberine taken by mouth can help lower blood sugar levels in people with diabetes.

The Science Behind Berberine's Effectiveness

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

Clinical studies have shown berberine to be "possibly effective" for several conditions, including diabetes and high cholesterol. The recommended dosage typically ranges from 0.4-1.5 grams daily, taken for up to 2 years under medical supervision. This scientific backing helps explain why the supplement has gained attention in the diabetes community.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

The Experiment: From 1,200mg to 600mg Daily

"I took 600 milligrams of berberine every night with food," Christel shares. The results were noticeable: "My blood sugars quickly started to drop overnight. I actually started having a lot of low blood sugars, so many that I had to lower my nighttime long-acting insulin. After about a week, I also had to lower my daytime long-acting insulin."

However, she notes an important caveat: "Does this mean that Berberine was working for me? Was it lowering my blood sugar? Well, it seems so. However, there could also be other reasons for this. Maybe I was subconsciously more diligent with my insulin, or maybe I was less stressed. After all, there are over 40 things that can impact blood sugars aside from food and insulin."

How Berberine Works in Your Body

According to Christel, berberine works similarly to metformin: "It helps the body respond better to insulin and prevents the liver from creating more glucose." She explains that it's been called "nature's Ozempic," though she disagrees with this comparison: "It's exactly how metformin works, whereas Ozempic helps the pancreas make more insulin."

Known Side Effects and Safety Considerations

While berberine is considered possibly safe for most adults when taken by mouth, with doses up to 1.5 grams daily for 6 months, it's important to note the common side effects. These can include diarrhea, constipation, gas, and upset stomach.

Christel's experience aligned with these known side effects: "I stopped taking Berberine because it can have some side effects, and for me, they were quite significant. My belly looked like a beach ball." She elaborates, "I started out taking 1200 milligrams of berberine like it's recommended on the bottle. My body immediately rejected this, and I could only endure three days of stomachache and bloat."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Special Precautions for Specific Groups

It's crucial to note that berberine isn't suitable for everyone. It's considered likely unsafe during pregnancy as it can cross the placenta. It's also not recommended during breastfeeding or for newborns. People with high bilirubin levels should avoid it, as it may interfere with the liver's ability to process bilirubin.

Beyond Blood Sugar: Other Potential Benefits

Research suggests berberine may help with various other conditions, including high blood pressure and high cholesterol levels. When combined with blood pressure medication like amlodipine, it might enhance blood pressure reduction. It's also shown promise in treating PCOS by potentially improving cholesterol levels and reducing testosterone levels.

The Final Verdict

Berberine Supplement. Capsules with Yellow Powder. Diabetes prevention.Shutterstock

"If you decide to try this supplement, I highly recommend that you work with your medical team," Christel advises. She emphasizes the importance of proper dosing and adjusting other diabetes medications accordingly: "This seems like really powerful stuff. There's no need for you to do this by yourself."

She concludes with hope: "Although this supplement did not work for me, that doesn't mean that I'm doomed to see my blood sugars rise up every morning. I've actually identified some really solid ways of reducing the risk of high blood sugars in the morning."

The key takeaway? While berberine shows promise for blood sugar management, individual responses vary significantly. As with any supplement, proper medical supervision and careful consideration of potential side effects are essential for safe and effective use. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Can you lose water by upping your water intake? According to one YouTuber, the answer is yes. Keegan Acton is a social media influencer who shares tips and hacks with her followers. In one viral video she reveals what happened when she majorly upped her water intake. “I've seen this video floating around YouTube where people drink a gallon of water a day for seven days, and I thought, why not try it out?” she says at the start of the clip. “I lost so much weight in these seven days that it was concerning,” she adds.


She Kept Her Diet and Exercise Routine the Same

She went on Amazon and bought a half gallon water bottle and drank a gallon of water every day for a week. “I also wanted to note that throughout this week I made sure to eat foods that I would normally eat and work out as much as I would normally work out. So I know that all my results are from the water and not from anything else,” she says in the video.

She Tried to Drink the Water Earlier in the Day

She also tries to get her water intake fulfilled by mid-afternoon, so she doesn’t have to “go to the bathroom that much later in the day, especially throughout the night, which I was kind of nervous about.”

She Had to Go to the Bathroom “All the Time”

“I have to go to the bathroom all the time,” she says. “My urine was clear. It was literally as clear as water.”

It May Not Be Sustainable for a Lot of People

Closeup on mineral water bottles in raw and linesShutterstock

“If you're in an office or you run errands or you drive a lot for work or you do something like that, I don't think this would be that sustainable. I guess even if you work from an office, you have a bathroom,” she says.

Her Hunger Decreased

“It is three o'clock. I have not eaten or been hungry at all today. Obviously it's because my stomach is just filled with so much water,” she says. “I needed to make it an intentional thing that I do need to eat even if I'm not hungry because I'm not like getting my nutrients.”

She Lost Almost 5 Pounds in 7 Days

Female leg is stepping on white scales at homeShutterstock

“I lost 4.6 pounds. I almost lost five pounds in seven days. That is absolutely crazy,” she says. Did she gain all the weight back the second she stopped drinking so much water? “The answer is yes, kind of,” she admits, noting that a month later she “probably gained back two pounds after I was done and then the two three pounds kind of stayed off.”

RELATED:Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast

It Didn’t Improve Her Complexion

She also was curious how it would impact her complexion. “My skin I would say didn't really change that much,” she says.

She Didn’t Get As Many Headaches

Sports woman drinking bottle of water.Shutterstock

“There were a few other things that I wasn't looking for that I did notice throughout this week. The first one was that I did not get as many headaches as I normally do,” she reveals.

She Also Felt More Energized

“The second one was that I had a ton of energy. I'm a pretty high energy person,” she adds.

She Was Bloated the First Few Days, and Then Felt “Very Unbloated”

“The last one is bloating. The first few days I was super bloated and then after that I felt very unbloated, so that's a plus,” she says.

How to Drink Water Safely

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

If you're considering increasing your water intake, it’s important to do so safely to avoid potential side effects like bloating or overhydration. Start by gradually increasing your daily intake rather than jumping to a gallon immediately. Spread your water consumption throughout the day to help your body adjust, and avoid drinking too much water in a short period, which can lead to imbalances like hyponatremia. Listen to your body’s signals—if you feel too full or uncomfortable, slow down your intake. And remember, while water is important, maintaining a balanced diet for proper nutrient intake is essential. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Are you considering taking Ozempic to achieve your weight loss goals? There are lots of well-known side effects of the drug and other similar ones that are helping millions of people lose weight and get in shape. However, according to one influence, there is a “dark side” of the drug that many don’t know about. Celina Myers (@CelinaSpookyBoo) is a social media influencer with over 3 million YouTube subscribers and Instagram followers. “Today, I'm going to talk about something that's quite controversial, and I think everyone has heard of at this point. And I think what people haven't heard about are the negative aspects of it,” she says about Ozempic.


Her Doctor Suggested Ozempic Because She Is Diabetic

“My doctor brought up Ozempic to me because I actually am diabetic. It's used as a diabetic medication, but people also use it off-label to control their weight. I'm one of those people who didn't find weight loss in Ozempic, but I did see it helping me see food in a different way,” she says in her post.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

A Friend of Hers Took It and Told Her Not To

She explains that a friend of hers recommended that she take it, attesting that it had helped her lose a lot of weight. But a few months later, she ran into the same friend and told her that she had also been prescribed the drug, and she told her not to take it. However, she did anyway.

At First, It Helped Her

“I started the medication. And to start, it was great. My sugars were controlled. I was feeling better. I really didn't lose any weight, but I found myself just, it was easier to make better decisions and not to binge eat the way that I did,” she said.

When She Upped Her Dosage, Things Changed

“A couple of months ago, probably two months ago, everything started to change. I had tried to increase my dose from 0.5 to one milligram. The weight loss dose is usually around one milligram to two milligrams. That's what the doctors say, but it can happen at any of the doses. You start at 2.5. You do that for a couple of weeks. You raise up to five, then you raise up to one milligram. You just kind of get your way there. This one week, I decided to go from 0.5 to 0.75,” she says.

RELATED:20 Possible Ozempic Side Effects

She Started Having Panic Attacks

However, a few weeks before she upped the dosage, she “changed,” she says. “I was finding myself having actual panic attacks, panic attacks that I hadn't had since I was a teenager. My sugars were great. Everything was great. I wasn't sick. It wasn't an outside influence. It wasn't other medications. And I hadn't really chalked it up to the fact that it was ozempic. It started with these little panic attacks. Out of nowhere, I'd be in public, and I would feel the highest level of doom that I can explain.”

She Couldn’t Find These Side Effects on Google

She said that the doctors recommended that she increase her dose. “I decided to do 0.75,” she says. “I don't know how I made it out. With Ozempic, you do get a tummy upset; you're not hungry, you're kind of nauseous, you're either constipated, or you're going to the washroom all the time. And these are things that I already dealt with in my own life,” she says. “But this symptom, no matter how much I Googled, I really couldn't find it. So I'm like, it's not at that. But this week, I was not me. I found myself walking out of complete conversations into the bathroom where I would hyperventilate, shake on the ground, throw up, and cry in the shower, but have a rational thought knowing that this isn't me and this isn't what I could feel like.”

She Reduced Her Dose and Still Felt Anxiety, So Upped It Again

The next week, she reduced her dosage, “but the feeling really didn't go away,” she says. So, she thought that it probably wasn’t the drug and upped her dosage again, “and things got worse,” she says. “I'm someone who's always had real good control over how I feel and what's going on and and how I deal with situations.”

She Joined Facebook Groups and Found Others Who Had Similar Feelings of Anxiety on the Drug

She joined various Facebook groups so she could talk to others about their experiences. “What I have found over this past month of research has really scared me and really blown my mind,” she admits. “The amount of people who were like, ‘Yeah, I've never had an anxiety issue in my life, and then I ended up in the hospital. Or people who are off it now because they were the happiest, most go-lucky people in the world, and they couldn't function as human beings,” she says. “Now I'm starting to read that if you've had issues with mental health, this can be something to stay away from.”

She says that some people try to blame it on high or low blood sugar. “It wasn't for me, and it wasn't for a lot of these people,” she claims.

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

She Is Going Off the Drug

She has been “drastically, drastically” reducing her dose and plans on stopping the drug altogether. “When you google this medication, they talk about a lot of symptoms. They even talk about some extreme ones like getting really bad pancreatitis or getting really bad gallbladder issues, or everyone's going to live differently with it. But for me, it's not worth it. Because these numbers of people who are dealing with the mental health aspects of it are growing and growing, and nobody is really talking about it.”

Ozempic, “Almost Took My Life,” She Says

“I wanna reiterate by saying, mentally, I am a very strong person. I'll have a little generalized anxiety, but honestly, who doesn't in the world? I've always been a very confident person, and I know if I'm feeling a certain way, I know how to make myself feel better, and I know how to pull myself out of it. But this past week, I will be honest with you, and I am so truthful when I say that Ozempic almost took my life,” she claims, adding that she doesn't drink or take any other drugs.

RELATED:20 Things to Avoid While on Ozempic

She Wants Others to Know About Her Experience

“I feel like all I'm seeing are these commercials like pushing and pushing and pushing this drug. And we're already dealing with such a mental health crisis as it is. And I don't know why this isn't being spoken about because the way that I have felt in the past couple of months is not the way I have ever felt in my life,” she says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

Does the concept of eating lots of meat – even steak – and losing nearly 3 pounds a week seem too good to be true? According to one fan of the carnivore diet, it isn’t. Lauren Knight Hughes is a social media influencer who shares across various platforms. In one of her viral YouTube videos, she discusses her diet and how she lost 10 pounds in 4 weeks on the carnivore diet. “I am gonna talk about how I lost probably the easiest 10 pounds of my entire life. I'm gonna literally go through week by week, by week, by week to show you exactly what I did and how I was able to lose upwards of two pounds a week while being so, so stuffed the whole time,” she says.


The Carnivore Diet Involves Eating Just Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

“So for anybody that's unfamiliar with what the carnivore diet is, it's kind of this new and up-and-coming meal plan if you will,” she says in the clip. “Basically, all you do is eat just meat, a hundred percent meat.”

People Have Cured Health Problems On It, She Says

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

“But I wanna walk you through exactly what I did and how to do this healthfully because I'm not a trained medical practitioner, but for me, I gave it a shot because there are so many people out there that are seeing their autoimmune diseases literally disappearing, like diabetes gone, tinnitus, gone, high blood pressure, high cholesterol, inflammation, all of that stuff is like completely going away with people when they just do this diet,” she says.

“I have to say this is probably something that I'm gonna stick with for the rest of my life because it was something that was so impactful to me, at least to some format. I'm gonna stick with it the rest of my life, and I wanna walk you guys through this because if it helped me this much, I help, it'll help you. And I'm always talking about ways that we might be able to improve our lives,” she says.

RELATED: I Lost 70 Pounds on the Flexitarian Diet and Here's How

She Also Quit Drinking

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

“For me, removing alcohol from my life was probably one of the best things I have ever done for myself. Like literally hands down, it's the same thing I'm realizing with this carnivore diet, which is awesome,” she says.

She Starts By Eating Meat, Eggs, and Fish

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

“This is day one of having just meat, which includes eggs and fish. You have only whole foods. You can't have cheese, you're having no carbs,” she adds. “Just protein and water.”

She admits that early in the diet, she started suffering headaches. “I am having this like killer headache and I don't get headaches often,” she says, recommending electrolytes. “You gotta have electrolytes for this kind of a diet to kind of get you through it.”

The First Week, She Was Weak

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

On day 4, she went for a six-mile trail run. “It's hard. Definitely can feel a little bit of weakness, but I kind of think that's more because I'm outta shape.” She notes that for dinner, she is going to eat beef, bacon, and eggs.

She Lost 5 Pounds in 5 Days

Female leg is stepping on white scales at homeShutterstock

“So I'm excited today. I have been doing this for five days now, and I have apparently lost five pounds. Whether that's water, weight or weight, weight or, you know, inflammation, whatever that is going on. I definitely feel really good and really energized, very full all the time,” she says, adding that she is “not starving myself whatsoever at all. I'm stuffed all the time.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

She Doesn’t Crave Snacks

Fried eggs and bacon cooking in a skilletShutterstock

“And then the other thing is, I don't even want any snacks, like any chips or anything. And normally, I'd be going all over that. It's not happening on this. I don't know, it's like you might be hungry in the morning, so you eat, and then you're full, you know, after just having some, having some bacon and eggs, you're full for like eight hours after that, or it's not even like you want the food, you know, it's crazy.”

At the end of the first week, she reflects. “This whole past week and kind of where it's taken me. I'm pretty blown away, I'm not gonna lie,” she says.

On Day 8, She Stopped Craving Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“Without the carbs, I thought I would be pretty dead. It's not so bad, actually; maybe yesterday was the first day in a while that I felt hungrier than I had been the other seven days. I feel pretty good even today at the gym. I feel pretty ready to go without any of those carbs for now, eight days.”

“These are super essential for anybody who's gonna do this carnivore diet,” she says about electrolytes. “Our body holds onto electrolytes through water and you know, various vitamins and things that we need basically in our body to function properly. When we're eating fewer carbs or no carbs like I'm doing with this carnivore diet, you're basically holding onto a lot less of those nutrients that we would need that helps our body function properly. That's super important when doing this because otherwise you're gonna be pretty much malnourished and we ain't gonna have that. That's not the kind of thing we want. That's the opposite of what we want. And I should have been doing this from the beginning in case anybody's wondering.”

She Is Waking Up “Crisp” in the Morning

She has good night's sleepShutterstock

“I just woke up without an alarm, which is the seventh time I've done that since I started the all-meat diet. So I am just crisp in the morning,” she says. “And the craziest thing is that I'm honestly not craving carbs. Like that kind of feels liberating.”

She Admits She “Doesn’t Have Enough Carbs” to Run As Fast As She Wants

Fitness woman runner running on seaside bridgeShutterstock

Lauren decides to go on an 8-mile trail run. “I have the energy to do it. So that's pretty cool. I feel good about it. Three miles in and her “legs are burning,” she says. “I don't think I have enough carbs in me to go the rate that I want to go. I have to keep stopping. I'm cramping a lot in like my shoulders kind of like back here.”

She Notes That She Has “No Inflammation, No Bloating”

woman clutching her stomach with her hands in discomfortShutterstock

She notes that pants that used to be snug fit her better. And, “no inflammation, no bloating, none of that. But the best part is, like you guys, my energy is out of this world, with very little anxiety, which is super rare for me. Just kind of like my vibe all around is just up and it's been up.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Her Weight Loss Continues During Week 4

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

After entering week 4, she is still losing weight. “I have dropped another pound of body fat off of this diet. I think you can see. I'm like, I'm pretty lean. This is the most full I have ever been in my entire life.”

She Notes That She Eats As Much As She Wants

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

“Something that I've found to be super liberating about this particular style of eating is like I'm not at all limiting my amount of food. So specifically for this style of eating, I have always eaten how much I want to eat. Like to be to the point of being very full. And I have never felt deprived on this,” she maintains. “I have never once felt deprived in this process and still have managed to, you know, lean up and continue to build muscle and feel good and feel strong and not feel like I'm holding back on eating at all.”

Results? 10 Pounds Down and Healthier All-Around

Lose 10 PoundsShutterstock

“I lost 10 pounds plus tons of inches and my mood was better, my attitude was better. No inflammation, no bloating,” Lauren says. “I just actually went and got my blood tested today. Totally good. My blood pressure is totally good. Everything is extremely healthy and just positive,” she concludes.

Here Is What Else You Need to Know About It

Carnivore diet, zero carb concept, top viewShutterstock

While the carnivore diet may seem similar to keto, there is one major difference. According to the Cleveland Clinic, keto allows you to eat minimal carbs. However, a carnivore diet is a zero-carb eating plan. “You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds,” they write.

RELATED: Food Swaps I Made That Helped Me Lose 70 Pounds and Kept It Off

Cons of the Carnivore Diet

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

Because you are eating zero carbs, you aren’t getting much fiber. “The carnivore diet is super low in fiber, which will cause a lot of constipation,” says Dietitian Kate Patton, MEd, RD, CSSD, LD. “If you have a pre-existing chronic condition, like high blood pressure, high cholesterol, any history of stroke or other cardiovascular diseases, you should definitely not try this diet,” Patton says pointedly. “Even if you have digestive issues, this diet can make things worse with all that protein and fat, which takes a lot longer to digest.” It is also high in saturated fats, which can increase cholesterol.

💪🔥Body Booster: Start with eating whole foods like eggs, fish, and meat. Cut out cheese and all carbs.

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.


She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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

“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.