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Nutrition & Diet
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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.

I Am a Celebrity Pilates Instructor and Here Is Everything I Eat in a Day

Meet the woman responsible for honing Gisele and Kelly Rowland’s Pilates bodies.

Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nonna_Gleyzer23
Nonna Gleyzer
Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Who do celebrities turn to when they want to achieve the ultimate Pilates body? Nonna Gleyzer (@thebodybynonna), is a Los Angeles based Pilates pro, whose client list includes Gisele Bundchen, Kelly Rowland, Kerry Washington, and Emma Roberts. The Body Network recently talked to the celebrity trainer to get all the details about her own approach to fitness – including everything she eats and drinks and the supplements she takes.

Moderation Is Key, She Says

Nonna_Gleyzer26Nonna Gleyzer

Gleyzer’s overall approach: Moderation is key. “I believe everything should be taken in moderation and as much as we want to look good and try to eat clean, it’s equally important to treat yourself with yummy foods that bring vitality, joy, and hormones to the body and mind,” she explains to us. “I keep my diet very simple.”

She Drinks Water Every Morning

Nonna_Gleyzer12Nonna Gleyzer

She starts the day with a big glass of water. “It helps with hydration, is great for digestion, promotes smooth bowel movement and is great for metabolism and detoxifications,” she says, adding that she doesn’t put any lemon in it. “I usually hydrate myself before a meal, but I do not drink water during and after my meal,” she adds. Water dilutes stomach acid and it becomes hard for the digestion to digest the food,” she says.

Related: She Dropped 60 Pounds in 3 Months, Here’s How

30 Minutes After, She Has Breakfast

Nonna_Gleyzer27Nonna Gleyzer

She waits “about 20-30 minutes after I drink the water and then have breakfast,” says Gleyzer. Her usual breakfast is two hard boiled eggs with some steamed spinach. “I put some high quality olive oil, a few brown rice crackers and almond butter,” she says. “I believe having lots of good fats and protein in the morning gets your system ready and gives energy for the whole day.” If she’s in a rush, she will make herself a vegan protein shake with lots of berries, bananas and almond milk.”

Lunch Is Protein with Greens and Soup

Nonna_Gleyzer29Nonna Gleyzer

Lunch is usually a big salad with lots of different greens and a side of protein like grilled chicken or turkey. “I also try to have some kind of soup for lunch. It can be any kind of vegan soup, or chicken soup broth. It feels good to have some water in the body in the middle of the day. It helps to digest the protein too,” she says. It also helps her feel more full and keeps her satiated until dinner.

Dinner Is Similar

Nonna_Gleyzer25Nonna Gleyzer

Her dinner is simple and similar to her lunch. “It usually contains some kind of protein, lots of greens and soup,” she says.

She Indulges When She Eats Out

Nonna_Gleyzer23Nonna Gleyzer

When she eats out she allows herself whatever she's craving. “I do not limit myself. So good pasta, pizza and a yummy dessert is something I do a few times per week as I love Italian food,” she says. She also loves sushi and miso soup, although “miso is high in sodium, it’s filled with good minerals, probiotics, and is so yummy.”

Related: I Lost 100 Pounds With These Healthy Habits

Evening Treat

Nonna_Gleyzer21Nonna Gleyzer

“I also have a dark chocolate almond every around 3 to4pm with a cup of passion flower or chamomile tea,” she says. “Studies suggest that passionflower works by increasing gamma-aminobutyric acid (GABA) in the brain. GABA is a naturally-occurring amino acid that reduces activity in the central nervous system.” Chamomile is full of antioxidants, which “help combat oxidative stress and reduce inflammation,” hse says. “It’s very calming and it feels good to have it at the end of the day to calm the nervous symptoms down.” Dark chocolate is “my happy food” she adds.

She Takes These Supplements

Nonna_Gleyzer4Nonna Gleyzer

She also takes a bunch of supplements, starting with bromelain and quercetin, which she has first thing in the morning with a glass of warm water. She explains that bromelain “has a long history of use by herbalists and is known to support immune systems as well as digestive systems as well as good for the joints and inflammation,” while quercetin offer anti-microbial properties, “has a rapid metabolism and is excreted without accumulation in the body.” She also takes bromeliad with every meal that contains protein, as it helps digest protein and aids in inflammation, she says. She also takes cod liver oil gels, “every morning after breakfast and another one after lunch” to help with heart health, nerve pain, and immune support. She takes biotin, vitamins D3 and K2, Omega 3, MCT Oil, Vitamin C, and beef gelatin. “Beef gelatin is high in proline and glycine, which has been shown to help joint health, immune system and production of collagen. Furthermore, beef gelatin powder benefits our hair and nails as well, which also rely on collagen to promote growth and a healthy appearance” she says. “I take one scoop in the glass of water every morning and before I go to sleep. It helps with relaxation of the nervous system and improves sleep too.”

She Follows This Food Rule

Nonna_Gleyzer1Nonna Gleyzer

Nonna also follows a food rule. “When I have protein I have it only with vegetables,” she says. “I do the same with carbs. Any kind of carb I only eat with veggies but never with protein,” she says. “Fruit should be eaten on its own too and preferably an hour later after a meal regardless if it was protein and veg or carbs with vegetables or before meals (due to the fact it is fast digesting).” Healthy fats like avocado are neutral and can be paired with most foods, she says.

RELATED:4 Vital Weight Loss Tips You Need Immediately, From a Coach

She Avoids Nightshade Vegetables

Nonna_Gleyzer17Nonna Gleyzer

She also tries to stay away from nightshade vegetables, “like tomatoes, potatoes, and eggplant,” she says. “They are very acidic and create inflammation in the body.” However, once in a while she will indulge in tomatoes.

💪🔥Body Booster: According to the NIH, individuals in good health “engage in highly routine health behaviors,” like Nonna. “For example, those successful at maintaining weight loss often eat the same foods, engage in consistent exercise, and do not skip meals,” they say. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

I Am a Celebrity Pilates Instructor and Here Is Everything I Eat in a Day

Nonna_Gleyzer23
Nonna Gleyzer
Leah Groth
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Who do celebrities turn to when they want to achieve the ultimate Pilates body? Nonna Gleyzer (@thebodybynonna), is a Los Angeles based Pilates pro, whose client list includes Gisele Bundchen, Kelly Rowland, Kerry Washington, and Emma Roberts. The Body Network recently talked to the celebrity trainer to get all the details about her own approach to fitness – including everything she eats and drinks and the supplements she takes.

Moderation Is Key, She Says

Nonna_Gleyzer26Nonna Gleyzer

Gleyzer’s overall approach: Moderation is key. “I believe everything should be taken in moderation and as much as we want to look good and try to eat clean, it’s equally important to treat yourself with yummy foods that bring vitality, joy, and hormones to the body and mind,” she explains to us. “I keep my diet very simple.”

She Drinks Water Every Morning

Nonna_Gleyzer12Nonna Gleyzer

She starts the day with a big glass of water. “It helps with hydration, is great for digestion, promotes smooth bowel movement and is great for metabolism and detoxifications,” she says, adding that she doesn’t put any lemon in it. “I usually hydrate myself before a meal, but I do not drink water during and after my meal,” she adds. Water dilutes stomach acid and it becomes hard for the digestion to digest the food,” she says.

Related: She Dropped 60 Pounds in 3 Months, Here’s How

30 Minutes After, She Has Breakfast

Nonna_Gleyzer27Nonna Gleyzer

She waits “about 20-30 minutes after I drink the water and then have breakfast,” says Gleyzer. Her usual breakfast is two hard boiled eggs with some steamed spinach. “I put some high quality olive oil, a few brown rice crackers and almond butter,” she says. “I believe having lots of good fats and protein in the morning gets your system ready and gives energy for the whole day.” If she’s in a rush, she will make herself a vegan protein shake with lots of berries, bananas and almond milk.”

Lunch Is Protein with Greens and Soup

Nonna_Gleyzer29Nonna Gleyzer

Lunch is usually a big salad with lots of different greens and a side of protein like grilled chicken or turkey. “I also try to have some kind of soup for lunch. It can be any kind of vegan soup, or chicken soup broth. It feels good to have some water in the body in the middle of the day. It helps to digest the protein too,” she says. It also helps her feel more full and keeps her satiated until dinner.

Dinner Is Similar

Nonna_Gleyzer25Nonna Gleyzer

Her dinner is simple and similar to her lunch. “It usually contains some kind of protein, lots of greens and soup,” she says.

She Indulges When She Eats Out

Nonna_Gleyzer23Nonna Gleyzer

When she eats out she allows herself whatever she's craving. “I do not limit myself. So good pasta, pizza and a yummy dessert is something I do a few times per week as I love Italian food,” she says. She also loves sushi and miso soup, although “miso is high in sodium, it’s filled with good minerals, probiotics, and is so yummy.”

Related: I Lost 100 Pounds With These Healthy Habits

Evening Treat

Nonna_Gleyzer21Nonna Gleyzer

“I also have a dark chocolate almond every around 3 to4pm with a cup of passion flower or chamomile tea,” she says. “Studies suggest that passionflower works by increasing gamma-aminobutyric acid (GABA) in the brain. GABA is a naturally-occurring amino acid that reduces activity in the central nervous system.” Chamomile is full of antioxidants, which “help combat oxidative stress and reduce inflammation,” hse says. “It’s very calming and it feels good to have it at the end of the day to calm the nervous symptoms down.” Dark chocolate is “my happy food” she adds.

She Takes These Supplements

Nonna_Gleyzer4Nonna Gleyzer

She also takes a bunch of supplements, starting with bromelain and quercetin, which she has first thing in the morning with a glass of warm water. She explains that bromelain “has a long history of use by herbalists and is known to support immune systems as well as digestive systems as well as good for the joints and inflammation,” while quercetin offer anti-microbial properties, “has a rapid metabolism and is excreted without accumulation in the body.” She also takes bromeliad with every meal that contains protein, as it helps digest protein and aids in inflammation, she says. She also takes cod liver oil gels, “every morning after breakfast and another one after lunch” to help with heart health, nerve pain, and immune support. She takes biotin, vitamins D3 and K2, Omega 3, MCT Oil, Vitamin C, and beef gelatin. “Beef gelatin is high in proline and glycine, which has been shown to help joint health, immune system and production of collagen. Furthermore, beef gelatin powder benefits our hair and nails as well, which also rely on collagen to promote growth and a healthy appearance” she says. “I take one scoop in the glass of water every morning and before I go to sleep. It helps with relaxation of the nervous system and improves sleep too.”

She Follows This Food Rule

Nonna_Gleyzer1Nonna Gleyzer

Nonna also follows a food rule. “When I have protein I have it only with vegetables,” she says. “I do the same with carbs. Any kind of carb I only eat with veggies but never with protein,” she says. “Fruit should be eaten on its own too and preferably an hour later after a meal regardless if it was protein and veg or carbs with vegetables or before meals (due to the fact it is fast digesting).” Healthy fats like avocado are neutral and can be paired with most foods, she says.

RELATED:4 Vital Weight Loss Tips You Need Immediately, From a Coach

She Avoids Nightshade Vegetables

Nonna_Gleyzer17Nonna Gleyzer

She also tries to stay away from nightshade vegetables, “like tomatoes, potatoes, and eggplant,” she says. “They are very acidic and create inflammation in the body.” However, once in a while she will indulge in tomatoes.

💪🔥Body Booster: According to the NIH, individuals in good health “engage in highly routine health behaviors,” like Nonna. “For example, those successful at maintaining weight loss often eat the same foods, engage in consistent exercise, and do not skip meals,” they say. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Kim Kardashian’s Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

Senada_Greca
senada.greca/Instagram
Leah Groth
By Leah GrothJun 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Senada Greca is flaunting her washboard abs in a new mirror selfie. In a recent social media post, Kim Kardashian’s trainer shows off her enviable midsection in a photo she took of herself and shared via her Instagram Stories. How does the fitness trainer and model eat to maintain her famous figure? Here is everything you need to know about her diet.

Here Is What She Eats in a Day on Vacation

“Vacation routine and what I eat in a day - or rather what I ate on this day,” Senada explained in a recent post, detailing her healthy routine. For breakfast, Senada had four scrambled eggs with feta and a side of turkey and bacon. Next up, a bowl of blueberries and strawberries. For lunch, she enjoyed tacos with a chicken Caesar salad and an ice cream sandwich. For dinner, she ate grilled sea bass with vegetables, a side of bread, and a fruit bowl.

Related: I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Here Is What She Might Eat in a Day at Home

In a separate video, she revealed what another day of eating looks like for her. For breakfast she had four scrambled eggs with pita, tzatziki, cucumber, and tomato salad. Then, for lunch, she had mixed greens, sweet potato, broccoli, tomatoes, avocado, goat cheese, double salmon, olive oil, and lemon. After her workout she made a protein shake made with plant milk and chocolate protein, and cacao. Dinner consisted of a Caesar salad with double the portion of grilled chicken and “way too much dressing,” she joked. For a snack she ate some blueberries and raspberries.

She Is a “Flexible Eater”

Senada_Greca2senada.greca/Instagram

Senada is a “flexible eater,” she told Glamour. “My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

Water with Lemon

Senada starts her day with a gut-friendly beverage. “I wake up daily at 6:30AM. First thing I do after washing up, is have a full glass of room temperature water with half a lemon,” she told Ryder Wear.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

Sweet Treats

Senada has a sweet tooth. “I can't lie, though; on most nights, I do crave something sweet. I typically have a banana and almond butter which satisfies that sweet tooth, but occasionally I do have some ice cream or a bar of chocolate with hazelnuts, it’s my favourite type of chocolate,” she told Ryder Wear.

💪🔥Body Booster: Start your fitness journey by tracking your daily intake of proteins, carbs, and fats. This will help you understand proper nutrition.

Fitness & Workouts

Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Shaina_Fata_Shaina_Marie11
shainamarie.b/Instagram
Leah Groth
By Leah GrothAug 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.

Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

Sydney St-Aubin
Copyright sydneystaubin/Instagram
Alek Korab
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I Lost 40 Pounds in 5 Months. Here Is What I Eat in a Day

Nour_T_nourrtann12
nourrtann/Instagram
Leah Groth
By Leah GrothJul 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Nour T (@nourrtann/) is a social media influencer who shares her diet and fitness hacks – specifically about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos, she reveals everything she eats in a day “as someone who believes in a balanced and realistic lifestyle and has seen great results from it.” In total she consumes 176 grams of protein. Here is everything you need to know about her diet.

Salt Water

@nourrtann

the amount of protein i intake without even trying amazes me sometimes, i have mastered how to sneak it into any and everything 🤪 #wieiad #balancedeating #balanceddiet #highproteinmeals #whatieatinaday @Ancient Bliss @Nespresso @canprev @drinklmnt @EarthsOwn @Torani @Oikos

“I always hydrate with salt water. I am loving these flavored ones lately,” she says, holding up LMNT electrolyte packets. “And if you're into drinking alcohol, instead of using pop or juice, mix these in instead because they have tons of electrolytes which will save you from a hangover, and they're so good,” she suggests.

High Protein Ice Cream

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“Post-workout, I have this high protein strawberry cheesecake ice cream. This has 61 grams of protein, and if you're too lazy to wait for it to freeze, you can literally have it as a smoothie. It is so good and super creamy,” she says.

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

“Coffee 24/7”

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“I talk about coffee 24/7, so if you're new here, this is the Double Dolce pod from Nespresso. I use it all the time,” she says. “I have it with oat milk and sugar-free vanilla, and then cinnamon Dolce, which I had no idea until recently, is pretty much brown sugar and cinnamon. It is my favorite combo.”

Here Is What She Eats for Breakfast

Nour_T_nourrtann2_ceda6cnourrtann/TikTok

Her “new breakfast obsession” is a mashed up concoction. “I could have this every single day. Half a cup of cottage cheese. If you don't like it, grow up. It has no taste and it just adds so much protein to your meals,” she says. She adds an avocado and two soft boiled eggs, “hard boiled if you're a loser,” she quips. “And then you're going to add your seasoning, some green onion and mash it all up. I also pair it with these mini sweet bell peppers and chicken sausages, and I'm telling you guys, this combo is unreal. Give it a try and let me know what you think. I'm really curious because everyone that I've shown it to has loved it.”

Supplements

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Next up, supplements. “It is really important to pair good fats with vitamin D, so I make sure to take that supplement after my first meal with this magnesium complex,” she says, holding up a bottle that also includes vitamin D and K2, which “go hand in hand so please take them together,” she says. “Saffron and L-Theanine are great for moods, especially in the winter.”

Here Is What She Eats for Lunch

Nour_T_nourrtann4nourrtann/TikTok

Next up, lunch. “I also had a Greek salad with my homemade Greek yogurt dressing super high in protein and so good,” she says.

Here Is What She Eats for Dinner

Nour_T_nourrtann3nourrtann/TikTok

“For dinner I had these Big Mac tacos. Now, I don't know who invented this idea, but it is one of the best dinners ever,” she says, showing off the two tacos drenched in beef, a thousand island sauce, and pickles.

More Supplements

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“Of course, magnesium glycinate before bed. This is my number one supplement. The benefits are endless. If you're not taking it, you aren't missing out,” she says.

She Practices “Volume Eating”

Nour_T_nourrtann6nourrtann/TikTok

In another viral video, Nour explains that her method of eating is dubbed volume eating. “In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

Related: Denise Austin Shares 3 Simple Exercises to “Lift and Tighten Your Booty”

It Involves Eating Large Amounts of Low Calorie Foods

tara_collingwood5dietdivatara/Instagram

“You're basically mainly eating large amounts of low calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

💪🔥Body Booster: If you are trying to burn fat and build muscle, focusing on eating enough protein will be key. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Natural Food Boosters That Work Like Ozempic

Dr. Kate Lyzenga-Dean drkateld
Copyright drkateld/YouTube
Christopher Roback
By Christopher RobackFeb 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with weight loss? You're among the 165 million Americans trying to shed extra pounds. While medications like Ozempic make headlines, their high cost and side effects leave many searching for alternatives. Dr. Kate Lyzenga-Dean, a Functional Medicine Healthcare Provider with over a decade of experience, reveals seven natural ways to boost your body's own GLP-1 production for sustainable weight loss. Discover how these science-backed alternatives could help you achieve your weight loss goals without breaking the bank or dealing with uncomfortable side effects.

What is GLP-1 and Why Does it Matter for Weight Loss?

"GLP-1 is a hormone that's made in your gut when you eat," Dr. Kate explains in her post. This crucial hormone performs multiple functions: signaling your pancreas to release insulin, improving satiety, and slowing down food digestion. Unlike medications that artificially boost GLP-1 activity, natural alternatives work with your body's own mechanisms for sustainable results.


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

The Problem with GLP-1 Medications

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Dr. Kate highlights significant drawbacks of GLP-1 medications: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria." She notes that "50% of patients taking GLP-1 agonists experienced nausea," and according to a 2022 study, most participants regained their weight within a year after stopping the medication.

Natural Booster #1: Healthy Fats

pistachio in shell nuts in bowl on wooden table background.Shutterstock

"Often you need to eat more fat to lose fat," Dr. Kate reveals. Research shows that unsaturated, long-chain fatty acids strongly stimulate GLP-1 release. She specifically points to a study where "85 grams of pistachios" increased GLP-1 concentrations in overweight adults. Additionally, following a Mediterranean diet rich in olive oil for 28 days significantly boosted post-meal GLP-1 levels.

Natural Booster #2: Protein-Rich Foods

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white boxShutterstock

Research has found that "meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Kate explains. She recommends eggs, which contain beneficial unsaturated fats and choline, and plain yogurt, which studies show can significantly increase GLP-1 production.


RELATED:20 Possible Ozempic Side Effects

Natural Booster #3: Flavonoid-Rich Spices

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

Dr. Kate identifies key spices that boost GLP-1: "Curcumin, the primary chemical in turmeric... cinnamon and rosemary." She also mentions green tea's EGCG content, though notes that concentrated supplements may be needed for optimal results.

Natural Booster #4: Berberine

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"One of the natural GLP-1-boosting herbs that's getting a lot of attention is berberine," Dr. Kate shares. A meta-analysis found that "just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Natural Booster #5: Gut-Supporting Probiotics

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

Dr. Kate emphasizes the importance of healthy gut bacteria: "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids." She specifically mentions the bacteria Akkermansia, which not only increases GLP-1 but also enhances fat burning through thermogenesis.


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

Natural Booster #6: Polyphenol-Rich Foods

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To support beneficial gut bacteria, Dr. Kate recommends polyphenols, noting that "the ones found in pomegranate are especially good at supporting Akkermansia." This creates a synergistic effect, enhancing both gut health and GLP-1 production.

Natural Booster #7: Mediterranean Diet

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Dr. Kate points to research showing that following a Mediterranean diet, particularly one rich in olive oil, significantly increases GLP-1 levels. This dietary pattern combines many of the individual boosters into a sustainable eating approach.


RELATED:20 Things to Avoid While on Ozempic

Combining Natural GLP-1 Boosters for Maximum Results

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"The beauty of working with your body using natural GLP-1 boosters is that you can stack these strategies to maximize your weight loss and blood sugar balance," Dr. Kate explains. While these natural alternatives won't deliver overnight results like medications, they offer a sustainable path to weight management with minimal side effects. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

5 Signs Your Belly Fat Is a Hormone Problem

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Do you eat healthy, exercise regularly, but still struggle with stubborn belly fat? You're not alone. Many women face this frustrating challenge, which might be linked to hormonal imbalances rather than diet or exercise habits alone.Christine Hronec, founder and CEO of Gauge Girl Training, brings her unique expertise as a food scientist, engineer, and former national bikini competitor to help you understand this common issue. With her background in both the scientific and practical aspects of fitness, Christine offers valuable insights into identifying and addressing hormonal belly fat.

Why Your Hormones Might Be Behind Your Belly Fat

"The hormonal belly is a very unique type of belly," Hronec says in her post. She explains that it has a distinctive shape, typically sitting lower on the abdomen with a noticeable protrusion beneath the navel. Understanding these characteristics is the first step in addressing the root cause of your weight concerns.

Sign #1: Healthy Diet Isn't Working

The most frustrating sign, according to Hronec, is when "you are eating right, you are eating healthy, you are eating modest calories, and your waistline keeps getting bigger even though you are eating correctly." This paradox is often the first indication that hormones, not calories, are the primary issue.

Sign #2: Uncontrollable Sugar Cravings

Hronec emphasizes that these aren't your typical cravings: "It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month, but it's above and beyond that." She connects these intense cravings to insulin resistance, which can lead to leptin resistance - a condition where your body loses its ability to recognize when it's full.


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

Sign #3: Persistent Mood Swings

"You are experiencing a lot of mood swings," notes Hronec, highlighting this as a clear indicator of hormone imbalance. These emotional fluctuations often accompany physical symptoms and shouldn't be dismissed as just stress or fatigue.

Sign #4: High Stress Levels

"High levels of stress can increase the cortisol hormone levels," Hronec explains. She emphasizes a critical point: "When cortisol hormone goes up, what ends up happening is it sends the signal to your body to store even more fat." This creates a challenging cycle where stress directly contributes to belly fat accumulation.

Sign #5: Exhaustion Without Rest

The final sign is what Hronec describes as being "exhausted all the time but cannot sleep." This combination of fatigue and insomnia often indicates an underlying hormonal imbalance that needs addressing.

The Science Behind Hormonal Belly

Hronec explains that hormonal imbalances, particularly with estrogen and insulin, can create a "biochemical shitstorm for fat gain." She emphasizes that when you're not ovulating regularly or are in perimenopause or menopause, your body may struggle to detox excess estrogens, leading to increased fat storage.

Your Action Plan

Rather than drastically cutting calories, Hronec recommends a specific approach: "Bring your calorie level up to maintenance. Increase your healthy fats. Increase your protein. Reduce your carbohydrates with respect to starchy carbs." She particularly emphasizes fiber intake, recommending 30-50 grams daily for the first week, then maintaining at least 30 grams thereafter.

Testing and Support

"You can definitely get your hormones tested to actually confirm if you have a hormone imbalance," advises Hronec. She specifically recommends testing estrogen (estradiol) and progesterone levels. For additional support, she suggests considering foods rich in indole-3-carbinol, such as kale and Brussels sprouts, or taking it as a supplement to help naturally detox excess estrogens.

Remember, addressing hormonal belly fat requires a different approach than traditional weight loss methods. By recognizing these signs and taking appropriate action, you can develop a more effective strategy for your specific situation. As Hronec emphasizes, "It's not going to be good enough to just exercise more, and it's not going to be good enough to just eat less, if you really want this to go away." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

17 Foods a Clinical Nutritionist Buys Weekly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Standing in the grocery store aisle, overwhelmed by choices? You're not alone. Clinical nutritionistAutumn Bates, who lost 20 pounds postpartum using these exact strategies, shares her proven weekly shopping list that helped transform her health and energy levels. These 17 nutrient-dense foods form the foundation of her approach to sustainable weight management and overall wellness. By stocking your kitchen with these essentials, you'll be equipped to create satisfying, healthy meals that support your weight loss goals while maintaining steady energy throughout the day.

Your Foundation Foods for Weight Management

"I specifically choose whole milk because it's higher in vitamin K2, which is crucial for heart and bone health," Autumn says in her post. She recommends grass-fed options like Alexander A2 milk for its regenerative farming practices and superior nutrient profile. Along with milk, she includes full-fat skyr or cottage cheese, noting their high protein content is perfect for maintaining satiety during weight loss.

Lean Proteins That Support Fat Loss

Whole chicken serves as a primary protein source in Autumn's weekly menu. "I like getting a whole chicken and roasting it up. This helps prevent it from getting dry and is substantially less expensive," she explains. "Cooked with the skin and bone on, it helps release some of the collagen into the chicken," she adds, maximizing both nutrition and satisfaction.


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

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The Weight Loss Breakfast Essential

Eggs are non-negotiable in Autumn's weight management strategy. "Eggs are so rich in choline, which is so important for memory and brain health," she shares. Going through 3-4 dozen weekly, she emphasizes their role in her morning routine: "Most mornings, my breakfast has been scrambled eggs, which helps keep me full and focused."

Smart Carbs for Steady Energy

"I recently started to eat a little bit more bread and I had my mind changed fairly recently about bread," Autumn reveals. She alternates between Ezekiel bread and traditional sourdough, explaining, "Ezekiel bread is sprouted and has a combination of different legumes as well as grains, so you get actually a more complete protein source," which helps maintain stable blood sugar levels.

Blood Sugar Balancing Fruits

Berries play a crucial role in Autumn's weight loss strategy. "They tend to be higher in fiber and low glycemic load, which means they're not going to really spike the blood sugar level," she explains. This makes them perfect for satisfying sweet cravings without derailing progress.

Strategic Banana Usage

"We're not eating bananas just like on their own. We're eating it in combination with other protein, fat and fibers, which helps to really stabilize the blood sugar response," Autumn explains, highlighting how proper food combining supports weight management.

Healthy Fats for Lasting Satiety

"We don't use nut butters as a form of protein. We purely use it for a high quality source of fat," Autumn explains about her weekly peanut or almond butter purchases. She adds, "I do find it a great way to boost the fat content of the meal and help to prevent cravings later on."

The Gut-Health Game Changer

"It provides not only the minerals, but also the collagen that my body really desperately needs," Autumn says about her weekly bone broth purchase. This supports gut health, which she emphasizes is crucial for successful weight management.


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

Smart Coffee Strategy

"I made the switch over to the one-third caffeinated coffee," Autumn shares, noting how better sleep quality supports her weight management goals: "Because the caffeine is so low, I'm not having any troubles falling asleep at night."

Digestive Support for Better Results

Fresh ginger is a weekly essential in Autumn's weight loss toolkit. "The ginger helps stimulate the migrating motor complex, which helps to flush out left behind food and bacteria that normally causes bloating," she explains.

Fiber-Rich Fat Sources

Avocados serve as a primary healthy fat source. "It's actually surprisingly rich in fiber," she notes, making it perfect for maintaining fullness while supporting weight loss goals.

Plant-Based Milk Alternative

Unsweetened almond milk serves as a versatile base for protein smoothies and chia puddings. "Keeping things simple for myself so that I can still have high quality home cooked meals, but not overwhelm myself," Autumn explains.

Greens for Nutrient Density

"I like buying frozen over fresh most of the time because frozen is pre-cooked and then frozen, which means that it helps to break down some of those anti-nutrients," Autumn explains about her spinach and kale purchases, making these nutrient-dense foods more bioavailable.

Cruciferous Vegetables for Success

A rotation of cauliflower, Brussels sprouts, and broccoli provides filling fiber and essential nutrients. "So tasty. Also, my daughter Sage loves it," she shares about her simple roasted cauliflower preparation.

Versatile Pantry Staples

Canned pumpkin and coconut provide convenience without compromising nutrition. "Each has different benefits," she explains, using them to add creaminess and nutrients to various dishes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Protein Powder Secre

"I specifically developed my protein powder to actually taste great in recipes," Autumn shares about her final weekly essential. This helps her maintain adequate protein intake while satisfying sweet cravings, supporting her successful 20-pound postpartum weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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