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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

7 Tips to Build Muscle After 50 and Keep You in the Best Shape Ever

Cori Lefkowith offers easy ways to build muscle when you are older.

FACT CHECKED BY Alek Korab
Cori Lefkowith Redefining Strength
FACT CHECKED BY Alek Korab

If you believe you are “too old to gain muscle,” think again, says one fitness expert. Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says in one viral YouTube video, offering 7 tips on how to build muscle after 50.


Many People “Cling to Improper Dieting and Workout Practices” That Worked When They Were Younger

According to Lefkowith there might be a big mistake you are making. “The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger,” she says.

Instead, You Need to Adjust with Age

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“At every stage of life, we need to be adjusting our fueling and our training. Nothing works forever. Our body and lifestyle are constantly evolving and so should our diet and training habits meet us where we're at currently so we can always move forward and be functionally strong till a final day on this planet,” she says. “That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

Tip number one is use it or lose it, says Lefkowith. “So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse instead of finding ways to really challenge ourselves, things do get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

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

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination,” she continues. “And if you not only wanna gain muscle, but stay functionally strong and avoid falls, you've gotta do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in everyday life.”

Tip 2: Stop Dieting

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“Tip number two, stop dieting,” she says. “Muscle helps keep our metabolic grade higher. It helps us burn more calories to rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key.”

Larger Caloric Deficits Will Make It Harder to Lose Weight and Keep It Off

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

If you continue aiming for “larger and larger calorie deficits” it “ultimately sabotages” results. “It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition. It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn even fewer calories at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight gaining cycle as we get older,” she says.

Instead, Fuel Lean Muscle Mass

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

“Instead, we need to focus on fueling that lean muscle mass,” she says. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose.”

Tip 3: Do Moves That Challenge You

“Tip number three, do moves that challenge you,” she says. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles, we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older.”

Lift Heavy

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

“The key is recognizing what lifting heavy is. For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she continues.

Don’t Avoid “Awkward or Uncomfortable” Moves

Mature woman stretching her body.Shutterstock

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection,” she says. “Neuromuscular efficiency or that ability to recruit muscles quickly and in the right sequences to perform movements is key to us moving well and even improving our reaction times and coordination in everyday life. Not to mention that ability to recruit muscles quickly, that muscle activation will also improve your muscle hypertrophy results. So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads.”

Tip 4: Increase Protein Portions

Grilled chicken breasts and vegetablesShutterstock

“Tip number four, increase your protein portions per meal,” she recommends. “As we get older, we can develop anabolic resistance and we are less able to utilize protein as efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger.”

20 to 30 Grams of Protein Per Meal Is Key

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key,” she suggests. “And if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session.”

Divide Protein Throughout the Day

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“The reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite. This decline in appetite can be purely age related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says. “By increasing our intake, each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein centric, we can break up our protein intake to see results.”

You Can Also Supplement

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine especially is so critical to stimulate muscle protein synthesis,” she says. “There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five, do your mobility work. “We can see changes in our recovery and aches and pains can feel like they're adding up so much more as we get older. Too often we simply blame our age over recognizing the movement compensations and balances, overuse and overload that have been occurring for years that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see result,” she says.

It Helps You Move Better and Recover Faster

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

Mobility work “is so key” because “it can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth. When we rest, we rebuild.”

Do 5 to 10 Minutes a Day

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“We do this mobility work in every warmup so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover,” she says.

Be Strategic with Meal Timing

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

“Tip number six, be strategic in your meal timing. I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer,” she says. “And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build. So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention when you train fasted, you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage.”

Eat a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

She recommends considering including a pre-workout meal with protein “to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the elderly in producing a youthful muscle protein synthetic response. Provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

The final tip? “Stay active on your days off,” she says. “Recovery and rest days don't have to be do nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be. Include five to 10 minute mobility routines.”

Take a Walk

Mature Couple On Autumn Walk With LabradorShutterstock

One activity she recommends is going for a long walk. “Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass. Unlike more intense forms of steady state cardio, walking can also be a great way to destress and help our mind and body recover,” she explains.

Or, Do Other “Light Movement”

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“So as much as it can be hard to take a day off, your body needs it, your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better,” she says.

Bottom Line: You Can Build Muscle at Any Age

Her final message? “We can and should focus on building muscle at any and every age. We are never too old to see results and our workout routine and diet should always be based on our needs and goals, meeting us where we're at currently, but our age,” she says. “That simple number should never determine what we can or can't do. We have to remember that if we wanna stay strong, it really is a case of use it or lose it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Alek Korab
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.

If you believe you are “too old to gain muscle,” think again, says one fitness expert. Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says in one viral YouTube video, offering 7 tips on how to build muscle after 50.


Many People “Cling to Improper Dieting and Workout Practices” That Worked When They Were Younger

According to Lefkowith there might be a big mistake you are making. “The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger,” she says.

Instead, You Need to Adjust with Age

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

“At every stage of life, we need to be adjusting our fueling and our training. Nothing works forever. Our body and lifestyle are constantly evolving and so should our diet and training habits meet us where we're at currently so we can always move forward and be functionally strong till a final day on this planet,” she says. “That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

Tip number one is use it or lose it, says Lefkowith. “So often the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse instead of finding ways to really challenge ourselves, things do get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

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

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination,” she continues. “And if you not only wanna gain muscle, but stay functionally strong and avoid falls, you've gotta do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym so you move better in everyday life.”

Tip 2: Stop Dieting

Happy mature middle-aged couple cooking vegetable vegetarian salad together in the kitchen, helping in preparation of food meal. Family moments, domestic homemade foodShutterstock

“Tip number two, stop dieting,” she says. “Muscle helps keep our metabolic grade higher. It helps us burn more calories to rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key.”

Larger Caloric Deficits Will Make It Harder to Lose Weight and Keep It Off

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

If you continue aiming for “larger and larger calorie deficits” it “ultimately sabotages” results. “It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition. It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus the metabolic adaptations mean we burn even fewer calories at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight gaining cycle as we get older,” she says.

Instead, Fuel Lean Muscle Mass

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

“Instead, we need to focus on fueling that lean muscle mass,” she says. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose.”

Tip 3: Do Moves That Challenge You

“Tip number three, do moves that challenge you,” she says. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles, we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older.”

Lift Heavy

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

“The key is recognizing what lifting heavy is. For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she continues.

Don’t Avoid “Awkward or Uncomfortable” Moves

Mature woman stretching her body.Shutterstock

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection,” she says. “Neuromuscular efficiency or that ability to recruit muscles quickly and in the right sequences to perform movements is key to us moving well and even improving our reaction times and coordination in everyday life. Not to mention that ability to recruit muscles quickly, that muscle activation will also improve your muscle hypertrophy results. So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads.”

Tip 4: Increase Protein Portions

Grilled chicken breasts and vegetablesShutterstock

“Tip number four, increase your protein portions per meal,” she recommends. “As we get older, we can develop anabolic resistance and we are less able to utilize protein as efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger.”

20 to 30 Grams of Protein Per Meal Is Key

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key,” she suggests. “And if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session.”

Divide Protein Throughout the Day

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“The reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite. This decline in appetite can be purely age related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says. “By increasing our intake, each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein centric, we can break up our protein intake to see results.”

You Can Also Supplement

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine especially is so critical to stimulate muscle protein synthesis,” she says. “There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five, do your mobility work. “We can see changes in our recovery and aches and pains can feel like they're adding up so much more as we get older. Too often we simply blame our age over recognizing the movement compensations and balances, overuse and overload that have been occurring for years that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see result,” she says.

It Helps You Move Better and Recover Faster

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

Mobility work “is so key” because “it can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth. When we rest, we rebuild.”

Do 5 to 10 Minutes a Day

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

“We do this mobility work in every warmup so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover,” she says.

Be Strategic with Meal Timing

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

“Tip number six, be strategic in your meal timing. I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer,” she says. “And as we get older, we have to realize that fasting and fasted training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build. So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention when you train fasted, you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage.”

Eat a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

She recommends considering including a pre-workout meal with protein “to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response and may assist the elderly in producing a youthful muscle protein synthetic response. Provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

The final tip? “Stay active on your days off,” she says. “Recovery and rest days don't have to be do nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be. Include five to 10 minute mobility routines.”

Take a Walk

Mature Couple On Autumn Walk With LabradorShutterstock

One activity she recommends is going for a long walk. “Honestly, walking is one of the most underutilized tools we have to stay functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass. Unlike more intense forms of steady state cardio, walking can also be a great way to destress and help our mind and body recover,” she explains.

Or, Do Other “Light Movement”

positive woman stretching outdoors preparing for exercise in sportswearShutterstock

“So as much as it can be hard to take a day off, your body needs it, your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better,” she says.

Bottom Line: You Can Build Muscle at Any Age

Her final message? “We can and should focus on building muscle at any and every age. We are never too old to see results and our workout routine and diet should always be based on our needs and goals, meeting us where we're at currently, but our age,” she says. “That simple number should never determine what we can or can't do. We have to remember that if we wanna stay strong, it really is a case of use it or lose it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ever wondered what actually happens to your muscles as you age? The numbers are alarming: after age 30, you lose between 3% to 5% of your muscle mass every decade, with most people losing about 30% during their lifetime, according to Dr. Thomas W. Storer, director of the exercise physiology lab at Brigham and Women's Hospital. But here's the good news - you can prevent and even reverse this loss with four science-backed strategies.


"Skeletal muscle is the organ of longevity," explains Dr. Gabrielle Lyon, physician and author of "Forever Strong." In a revealing conversation on The Doctor's Farmacy with Dr. Mark Hyman, she shares exactly how to maintain your muscle mass at any age. "The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle."

Why Your Muscles Matter More Than You Think

"The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle," explains Dr. Lyon. Making up 40% of your body weight, muscle tissue isn't just for movement - it's a crucial metabolic organ that influences everything from blood sugar control to brain health.

The Hidden Dangers of Inactive Muscles

"There's no such thing as healthy sedentary skeletal muscle," warns Dr. Lyon. She explains that inactive muscles become "like a swamp," leading to metabolic dysfunction. Warning signs of unhealthy muscles include high triglycerides, high insulin, high A1C, high blood sugar, and inflammation.

The Metabolic Powerhouse

Dr. Lyon emphasizes that muscle is "the primary site for glucose disposal." As Dr. Hyman adds, "That's why exercising helps with insulin resistance and diabetes and blood sugar control because it sort of basically sucks up all the glucose."

The Brain-Muscle Connection You Never Knew About

"Contracting skeletal muscle releases irisin and BDNF, which is miracle growth for the brain," explains Dr. Hyman. This connection helps explain why exercise reduces the risk of Alzheimer's and improves cognitive function.

Myokines Are Your Muscle Messengers

"These myokines are peptide hormones released by exercising skeletal muscle based on the duration and intensity of training," Dr. Lyon explains. They help regulate metabolism, reduce inflammation, and even boost brain function. Unlike inflammatory cytokines from immune cells, muscle-derived molecules tend to have anti-inflammatory effects.

The Right Way to Exercise for Muscle Health

"The only way to do it wrong is to not do it," emphasizes Dr. Lyon. She recommends:

  • Full-body resistance training 2-3 times per week
  • Sessions lasting about 45 minutes
  • Focus on compound movements
  • Training to near fatigue
  • Using machines for better form (what she calls "high ground training").

Dr. Storer recommends "8 to 10 exercises that target all the major muscle groups" with "sets of 12 to 15 reps."

High Ground Training

Dr. Lyon introduces the concept of "high ground training," explaining that using supported positions and machines can actually help you target muscles more effectively. "When you increase contact, you are now training the muscle with the intensity," she explains.

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Protein Factor: Eating for Muscle Health

Proper nutrition is crucial for muscle maintenance. Dr. Lyon recommends:

  • 0.7-1.0 grams of protein per pound of ideal body weight daily
  • 30-50 grams of protein at your first meal
  • Protein intake within 30-60 minutes post-exercise (for older adults)
  • Even protein distribution throughout the day.

Timing Your Meals for Maximum Muscle Benefit

"That first meal of the day is critical because you're coming out of an overnight fast," Dr. Lyon emphasizes. She explains that morning protein intake combined with reduced carbohydrates and exercise creates "a fantastic synergistic effect."

Plant vs. Animal Protein

While both sources can work, Dr. Lyon notes that plant proteins may require about 30% more total intake to achieve the same benefits as animal protein. "If you are older and you are not highly active, then if your idea is to eat whole foods from plant-based proteins, you have to watch total calories and carbohydrates," she cautions.

Overcoming Age-Related Challenges

"Anabolic resistance" makes it harder to build muscle as we age, but Dr. Lyon explains how to overcome this: "How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic influence of amino acids."

Warning Signs of Muscle Problems

Dr. Lyon identifies several key indicators of poor muscle health:

  • High triglycerides
  • High insulin levels
  • Elevated A1C
  • High blood sugar
  • Small LDL particles
  • Chronic inflammation.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

It's Never Too Late to Start

When Dr. Hyman asked if it was too late for him to start at age 59, Dr. Lyon responded emphatically: "The only time it's late to start is if you don't start." She shares the example of Dr. Hyman's father making significant gains at age 89 after starting resistance training.

"If you fail to do these very practical things," warns Dr. Lyon, "you will find as you age, the practicality of your life becomes impossible."

Dr. Hyman notes, "Your muscle's not just a bunch of tissue dragging your skeleton around - it's a very dynamic organ and probably the biggest organ in our body." Taking care of it isn't optional; it's essential for healthy aging. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

Cori Lefkowith of Redefining Strength is a fitness expert and social media influencer whose mission is to help with “building habits that seamlessly become a part of your lifestyle, ultimately reshaping your identity,” she writes in her bio. In a new post, she blasts the fallacy that “I am too old to gain muscle,” she says. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says.


What Worked When You Were Younger Won’t Work When You Are Older

“The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger. But at every stage of life, we need to be adjusting our fueling and our training. Nothing works forever,” she says in the video.

Diet and Training Should Evolve

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Our body and lifestyle are constantly evolving, and so should our diet and training habits,” she continues, “to meet us where we're currently so we can always move forward and be functionally strong till the final day on this planet. That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

Tip number one is to use it or lose it. “So often, the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse. Instead of finding ways to challenge ourselves, things get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

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“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination. And if you not only wanna gain muscle but stay functionally strong and avoid falls, you have to do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym, so you move better in everyday life,” she says.

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

Tip 2: Stop Dieting

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Tip number two: stop dieting. “Muscle helps keep our metabolic grade higher. It helps us burn more calories at rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key. We stop dieting in extreme deficits,” she explains.

Don’t Continue Cutting Calories

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“While it can feel harder and harder to lose any weight we've gained, so we feel like we need to turn to larger and larger calorie deficits. This ultimately sabotages our results. It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition,” she says.

It Makes It Harder to Lose Weight

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“It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus, metabolic adaptations mean we burn even fewer calories when we are at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight-gaining cycle as we get older,” she says.

Work on Fueling Lean Muscle Mass

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Instead, you should “focus on fueling” that lean muscle mass. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose,” she explains.

Tip 3: Do Moves That Challenge You

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Tip number three: do moves that challenge you. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older,” she says.

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

Start Lifting

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The key is recognizing what lifting heavy is. “For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she says.

Don’t Avoid “Awkward or Uncomfortable” Moves

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection. Neuromuscular efficiency, or the ability to recruit muscles quickly and in the right sequences to perform movements, is key to us moving well and improving our reaction times and coordination in everyday life. Not to mention that the ability to recruit muscles quickly and muscle activation will also improve your muscle hypertrophy results,” she says.

Improve the Mind-Body Connection

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“So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads,” she adds.

Tip 4: Increase Your Protein Portions Per Each Meal

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Tip number four: increase your protein portions per meal. “As we get older, we can develop anabolic resistance, and we are less able to utilize protein efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger,” she says.

Aim for 20 to 30 Grams Per Meal

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“Increasing a portion of 20 grams of protein to 30 may be super key, and if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session,” she says. “However, the reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite.”

It Can Be Hard to Eat a Lot of Protein in One Sitting

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“This decline in appetite can be purely age-related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says.

RELATED:20 Superfoods for People Over 50

Breaking Up Protein Intake Will Help You See Results

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“By increasing our intake each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein-centric, we can break up our protein intake to see results,” she says. “You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine is especially critical to stimulating muscle protein synthesis. There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five: do your mobility work. “We can see changes in our recovery, and aches and pains can feel like they're adding up so much more as we get older. Too often, we simply blame our age for over-recognizing the movement compensations and balances, overuse, and overload that have been occurring for years and that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see results,” she says.

Mobility Work Will Help You Move Better and Recover Faster

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Mobility work “can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth.”

When We Rest, We Rebuild

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“When we rest, we rebuild,” she says. “We do this mobility work in every warm up so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover.”

6. Be Strategic in Your Meal Timing

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Tip number six: be strategic in your meal timing. “I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer. And as we get older, we have to realize that fasting and fasting training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build,” she says.

Don’t Train Fasted

“So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention, when you train fasted you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage,” she says.

Consider a Pre-Workout Meal

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“So consider including a pre-workout meal with protein to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response. It may assist the elderly in producing a youthful muscle protein synthetic response, provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

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Tip number seven: stay active on your days off recovery. “And rest days don't have to be do-nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be,” she says.

RELATED: 10 Swimming Tips to Lose 45 Pounds Like I Did

Walk or Do Mobility Exercises

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She recommends including five to 10-minute mobility routines or going for a long walk. “Honestly, walking is one of the most underutilized tools we have to save functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass, she says. “Unlike more intense forms of steady state cardio, walking can also be a great way to de-stress and help our mind and body recover. So, as much as it can be hard to take a day off, your body needs it. Your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better.”

Bottom Line: You Can Build Muscle Mass at Any Age

“We can and should focus on building muscle at any and every age. We are never too old to see results, and our workout routine and diet should always be based on our needs and goals, meeting us where we are currently and our age. That simple number should never determine what we can or can't do. We have to remember that if we want to stay strong, it really is a case of use it or lose it. So use these seven tips to help you feel lean, strong, and fabulous till your final day on this planet,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

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The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

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Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

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The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

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Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

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“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

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Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

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“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

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“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

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White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

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Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.