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Coach Lost 75 Pounds in Less Than a Year with These 5 Simple Adjustments

An expert says it mostly has to do with your mindset.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”


She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. 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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Cassie B cassiebfitness
Copyright cassiebfitness/Instagram

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Jess Dukes mrsdukesfitspo
Coach Lost 80 Pounds by Following One Simple Food Rule
Copyright mrsdukesfitspo/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.

Do you have a significant amount of weight to lose? Start your journey by making a handful of changes, suggests one expert. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals five things she “wish people knew” about losing weight. “These 5 things will change everything,” she maintains.

You Can Do It Fast, Or Right

Number one? “You can do it fast, or you can do it right,” she says. “The fast way? Crash diets, over-exercising, obsessing over numbers—leading to burnout, frustration, and starting over again. The right way? Discipline, consistency, and a balanced lifestyle. It’s not flashy or instant, but it works—and it lasts.”

Small, Consistent Efforts Beat Extreme, Occasional Ones

“Small efforts, done daily, beat extreme efforts, done occasionally,” she continues. “Even 5-10 minutes a day will take you further than a single all-out workout once a week. Progress isn’t about going hard—it’s about showing up again and again.”

Counting Calories Isn’t a Secret Weapon

Number three? “Counting calories isn’t the secret weapon,” she says. “Your body is smarter than an app. Instead of obsessing over numbers, start listening to your hunger cues. Are you eating because you’re hungry—or because you’re bored, stressed, or emotional? Slow down. Eat with intention. Trust your body, and it will work with you, not against you.”

The Scale Doesn’t Define Your Progress

Don’t let the scale define your progress. “It’s one tool—but it doesn’t tell the whole story. Instead of fixating on a number, ask yourself: Do I feel stronger? More energized? Happier? How do my clothes fit? Real progress is about more than weight—it’s about who you’re becoming,” she says.

Start Small and Stack Your Wins

And, number five, “Start small. Stack your wins,” she recommends. “You don’t have to flip your whole life upside down. Start with one habit—drink more water, add a veggie to every meal, take a 10-minute walk. Nail it, then build from there. Small wins create momentum, and momentum creates results.”

She Also Swears By a Food Rule: There Are No Off Limit Foods

In another recent post, she shares her one food rule. “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

One Food Can’t Ruin Your Progress

“Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it,” she says.

You Stop Craving Foods When You Don’t Deprive Yourself

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she continues. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

Plan Treats Intentionally

She is also intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food and Focus on How They Make You Feels

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says. Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jamie Sherman Jglass
Copyright Jglass/Instagram

Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/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 convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
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.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

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

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Chris Williamson ChrisWillx
Copyright ChrisWillx/YouTube
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.

Ever wonder which exercise gives you the most bang for your buck when it comes to living longer? Between countless fitness trends and contradicting advice, finding what truly matters for longevity can feel overwhelming. In a recent podcast conversation, Dr. Mike Israetel shared game-changing insights with host Chris Williamson about the specific type of exercise that science shows can actually extend your life. Read on to discover the 30-minute activity that longevity experts recommend for adding years to your life—and why how you do it matters more than you might think.

The Baseline for Longevity

While general movement is important for health, Dr. Israetel explains that precise amounts matter. "Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span," he states. According to Dr. Israetel, most people should aim for "six to 12,000 steps per day," noting that "if you're doing a lot fewer than five or 6,000 steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases."

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

Beyond Strength Training

Many fitness enthusiasts focus exclusively on strength training, but Dr. Israetel points out the limitations of this approach. When discussing the "gym bro" who exercises intensely for an hour but remains sedentary otherwise, Dr. Israetel acknowledges, "I think you're doing really well for yourself." However, he emphasizes that something crucial is missing: "If you wanted a small, but meaningful enhancer to quality of life and longevity later down the road, you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output."

The 30-Minute Cardio Connection

Here's where Dr. Israetel reveals the exercise that truly extends your life: cardiovascular activity. "If you lift weights and you do all that, and if you get, you know, roughly 10,000 ish steps a day, very roughly huge variation for individuals, you're pretty good to go," he explains. But for maximum longevity benefits, he recommends "two to four sessions of 30 to 60 minutes of intense cardiovascular activity" each week. Dr. Israetel states clearly: "So if you really want to live as long as possible, I would say some pretty intense, regular aerobic activity is probably a good thing and unlikely to be a bad thing."

Measuring Your Intensity

How do you know if your cardiovascular exercise is intense enough to deliver these longevity benefits? Dr. Israetel offers a practical measurement: "For most people, a really easy way to measure that is: can you have a conversation with someone while you exercise?" He elaborates, "If we were in really good shape, we could have it on a jog, but we're not pushing the pace with aerobic exercise if we can talk." The key is reaching an intensity where "you can't talk and you're huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end or any combination therein is probably that extra cherry on top for longevity and quality of life enhancement."

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Making It Sustainable

Knowledge about the best exercise isn't helpful if you can't stick with it. Based on his experience teaching about exercise participation, Dr. Israetel highlights two critical factors: "Your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play."

The social component provides accountability that solo exercise often lacks. As Dr. Israetel notes, "If you fall out of activity that nobody gives a shit, cause you're just on a treadmill at home and you have no friends and no one to talk to, you're maybe kind of done." However, with group activities, social pressure becomes a positive force: "If people are like, 'dude, are you going to make it to jujitsu again? I heard you healed up,' you're like 'I should go back.'"

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Finding Joy in Longevity Exercise

For 30 minutes of cardio to truly extend your life, it needs to be something you'll do consistently. Dr. Israetel emphasizes that exercise shouldn't feel like a burden: "You don't want physical activity and nutrition, everything in longevity pursuit to start feeling like medicine." The ideal scenario combines enjoyment, social connection, and health benefits. As Dr. Israetel concludes, when "you like what you're doing, you're doing it with friends and it's healthy for you... You got a real good thing going."

By incorporating just 30 minutes of intense cardiovascular exercise at least twice weekly, finding activities you enjoy, and exercising with friends, you can implement Dr. Israetel's evidence-based approach to potentially add years to your life—while making those years more enjoyable along the way.