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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.

Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day 

Infuse energy into your life with these healthy habits.

Leah Groth
By Leah GrothJun 30, 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.

Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
Leah Groth
By Leah GrothJun 30, 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.

Healthy Body

Do you want to live your best, healthiest, and happiest life possible? It’s easier than you think. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the ‘Father of Biohacking,’ is an expert when it comes to healthy but sustainable habits. In a recent interview with Body Network, he reveals his 11 secrets to having supercharged energy every day.

Remove Your Friction

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

First thing is first: Remove your friction, says Asprey. “The first order of business when it comes to having more energy is removing the things that make you weak,” he suggests. “Learn your kryptonite. It might be a toxin-filled diet, poor sleep, or excess emotional stress. Identify the things you’re spending too much energy on and work to remove them so you can free up your energy for the things that matter.”

Eat High-Quality Animal Food

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High ResolutionShutterstock

Next, eat high-quality animal foods. “When it comes to bioavailable protein, vitamins and minerals, animal foods beat plant foods,” he explains. “Animal foods provide nutrients in the right forms so that your body can use them. They also contain healthy saturated fats that your cells use to make energy.” He notes that you should always choose high-quality sources, including grass-fed and grass-finished beef, wild caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.

Power Up with Minerals and Fat Soluble Vitamins

Dave_Asprey5Dave Asprey

Asprey recommends powering up with minerals and fat-soluble vitamins. “Minerals are required for every chemical reaction that happens in your body. Fat-soluble vitamins D, A, K, and E (vitamin DAKE) tell minerals where to go in your body so they can work their magic. Without minerals and vitamin DAKE, your cells won’t have all the right materials to produce enough energy to keep you running at full power,” he explains. “Most people are deficient in one or more minerals so I recommend taking a high quality mineral complex alongside vitamin DAKE. You can find these supplements in the right ratios at vitaminDAKE.com.”

Ditch the Oatmilk

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Ditching the oatmilk will also go a long way in terms of amping up your energy, per Asprey. “Most plant foods are filled with defense chemicals that suck your energy. Oats, for example, contain lots of phytic acid which prevents you from absorbing minerals. If you don’t get enough minerals, you’ll feel weak and tired because minerals power every chemical reaction in your body. Instead, focus on high-quality animal foods like the ones I described above,” he says.

Take Care of Your Mitochondria

Woman eating saladShutterstock

Next, kake care of your mitochondria. “Your mitochondria are responsible for turning the food you eat into energy for your cells. When you don’t have enough healthy mitochondria, you’ll feel it. You may get anxious, have brain fog, weight gain, or low energy,” he says. One of the most impactful ways to fix your mitochondria? “Eating an anti-inflammatory diet that includes lots of healthy fats,” says Asprey.

Pay Attention to Your Light Environment

Driver eye protection glasses with yellow lensShutterstock

Paying attention to your light environment is an easy way to energize. “Our cells respond to light. The right type of light – like the kind that comes from the sun, activates an enzyme in your mitochondria that causes them to make more energy,” Asprey explains. “Just like the right kind of light powers your cells, the wrong kind of light can be kryptonite.” Artificial indoor lighting, which he refers to as “junk light,” lacks many of the sun’s natural wavelengths and is unnaturally high in blue light. “Our bodies aren’t used to this type of light, and your mitochondria must work hard to process this unnatural light, leaving you feeling tired and drained,” he says. “It’s especially harmful at night, because it inhibits your body from producing melatonin, an important hormone involved in sleep.” If you’re going to be around a lot of junk light, the best hack, per Asprey, is to wear glasses that block the wavelengths of light that interfere with your body’s natural rhythm. “I use the ones from my company, True Dark,” he says.

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Let Go of Your Triggers

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

Letting go of your triggers will also help. “Holding on to past traumas and triggers drains your energy,” Asprey explains. “Once you let go of fear, you free up energy to do things that matter – like being a good parent or spouse, cooking a healthy meal, or even writing a New York Times bestseller. Forgiveness and gratitude are the way out and I’ve developed a tried and true method for doing this – it's called The Reset Process and I outline it in my latest book, Smarter Not Harder.

Exercise the Right Way

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

You also need to learn how to exercise the right way. “When you work out, you send a signal to your mitochondria to become stronger and more resilient. They become better at making energy, and you feel more energized,” Asprey says. Unfortunately, most people exercise the wrong way. “They think ‘more is better’ and spend hours running on a treadmill, only to be left with an insatiable appetite, no energy, and zero results. I know this because I used to be that person!” he says. It turns out you don’t have to work harder, you just have to work smarter. “One of my favorite exercise hacks is high intensity interval training. To do this, go to a park and sprint, all-out, like a tiger is chasing you, for 30 seconds. Then, walk very slowly until your heart rate goes back to normal. Repeat this a few times. This sends a powerful signal to your body to get stronger.” If you live near an Upgrade Labs (one of his human performance centers), you can do an advanced version of this called REHIT (reduced exertion high intensity training) on one of their AI-powered bikes. “REHIT gives you the benefits of a 45-minute run in just 5 minutes and you don’t even have to break a sweat. You can find more powerful exercise hacks in my latest book, Smarter Not Harder,” he says.

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

Pay Attention to Your Sleep Quality

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Next, pay attention to your sleep quality. “Sleep is one of the most important energy hacks. When you sleep, your body repairs itself. Without adequate sleep, your brain and body won’t perform well,” Asprey explains. He recommends tracking your sleep (“I use an Oura ring,” he reveals) and experimenting to see what helps you get the best quality sleep. “Some hacks that can help you get a better night of sleep are sleeping in a cool bedroom (around 68 F), avoiding meals late at night, and refraining from using your phone at least 2 hours before bedtime.”

Do a Detox

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

You can also do a detox. “Most people live their lives surrounded by toxins. Some are avoidable like the carcinogenic mold toxins in non-lab-tested coffee. Others, like poor outdoor air quality, are not as easy to completely avoid unless you want to live in a bubble,” Asprey says. “When your body is constantly bombarded with toxins, it spends all its energy dealing with them.” To free up energy he recommends doing regular detoxes to help your body neutralize and eliminate the toxins that are sapping your energy. “One of my favorite ways to detox is with

an infrared sauna. It heats your cells from the inside out and is seven times more effective for detoxification than a regular sauna. Another great way to detox is by supplementing with the ‘three Gs’ - glutathione, calcium-d-glucarate, and glycine. These three compounds support three major detoxification pathways in your body.”

RELATED: Lose 10 Pounds a Month With These Moderate Steps

Spend Time Outdoors

I'm the best!Shutterstock

Lastly, he recommends spending time outdoors. “The right dose of sunlight powers your mitochondria and helps your body synthesize vitamin D and serotonin, a feel-good hormone. Just a few minutes of sunlight in the morning can set you up for a day full of super-charged energy,” Asprey concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteinsupplementslose weight fastwalking

More For You

Healthy Body

Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day 

Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
Leah Groth
By Leah GrothJun 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Do you want to live your best, healthiest, and happiest life possible? It’s easier than you think. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the ‘Father of Biohacking,’ is an expert when it comes to healthy but sustainable habits. In a recent interview with Body Network, he reveals his 11 secrets to having supercharged energy every day.

Remove Your Friction

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

First thing is first: Remove your friction, says Asprey. “The first order of business when it comes to having more energy is removing the things that make you weak,” he suggests. “Learn your kryptonite. It might be a toxin-filled diet, poor sleep, or excess emotional stress. Identify the things you’re spending too much energy on and work to remove them so you can free up your energy for the things that matter.”

Eat High-Quality Animal Food

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High ResolutionShutterstock

Next, eat high-quality animal foods. “When it comes to bioavailable protein, vitamins and minerals, animal foods beat plant foods,” he explains. “Animal foods provide nutrients in the right forms so that your body can use them. They also contain healthy saturated fats that your cells use to make energy.” He notes that you should always choose high-quality sources, including grass-fed and grass-finished beef, wild caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.

Power Up with Minerals and Fat Soluble Vitamins

Dave_Asprey5Dave Asprey

Asprey recommends powering up with minerals and fat-soluble vitamins. “Minerals are required for every chemical reaction that happens in your body. Fat-soluble vitamins D, A, K, and E (vitamin DAKE) tell minerals where to go in your body so they can work their magic. Without minerals and vitamin DAKE, your cells won’t have all the right materials to produce enough energy to keep you running at full power,” he explains. “Most people are deficient in one or more minerals so I recommend taking a high quality mineral complex alongside vitamin DAKE. You can find these supplements in the right ratios at vitaminDAKE.com.”

Ditch the Oatmilk

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Ditching the oatmilk will also go a long way in terms of amping up your energy, per Asprey. “Most plant foods are filled with defense chemicals that suck your energy. Oats, for example, contain lots of phytic acid which prevents you from absorbing minerals. If you don’t get enough minerals, you’ll feel weak and tired because minerals power every chemical reaction in your body. Instead, focus on high-quality animal foods like the ones I described above,” he says.

Take Care of Your Mitochondria

Woman eating saladShutterstock

Next, kake care of your mitochondria. “Your mitochondria are responsible for turning the food you eat into energy for your cells. When you don’t have enough healthy mitochondria, you’ll feel it. You may get anxious, have brain fog, weight gain, or low energy,” he says. One of the most impactful ways to fix your mitochondria? “Eating an anti-inflammatory diet that includes lots of healthy fats,” says Asprey.

Pay Attention to Your Light Environment

Driver eye protection glasses with yellow lensShutterstock

Paying attention to your light environment is an easy way to energize. “Our cells respond to light. The right type of light – like the kind that comes from the sun, activates an enzyme in your mitochondria that causes them to make more energy,” Asprey explains. “Just like the right kind of light powers your cells, the wrong kind of light can be kryptonite.” Artificial indoor lighting, which he refers to as “junk light,” lacks many of the sun’s natural wavelengths and is unnaturally high in blue light. “Our bodies aren’t used to this type of light, and your mitochondria must work hard to process this unnatural light, leaving you feeling tired and drained,” he says. “It’s especially harmful at night, because it inhibits your body from producing melatonin, an important hormone involved in sleep.” If you’re going to be around a lot of junk light, the best hack, per Asprey, is to wear glasses that block the wavelengths of light that interfere with your body’s natural rhythm. “I use the ones from my company, True Dark,” he says.

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Let Go of Your Triggers

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

Letting go of your triggers will also help. “Holding on to past traumas and triggers drains your energy,” Asprey explains. “Once you let go of fear, you free up energy to do things that matter – like being a good parent or spouse, cooking a healthy meal, or even writing a New York Times bestseller. Forgiveness and gratitude are the way out and I’ve developed a tried and true method for doing this – it's called The Reset Process and I outline it in my latest book, Smarter Not Harder.

Exercise the Right Way

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

You also need to learn how to exercise the right way. “When you work out, you send a signal to your mitochondria to become stronger and more resilient. They become better at making energy, and you feel more energized,” Asprey says. Unfortunately, most people exercise the wrong way. “They think ‘more is better’ and spend hours running on a treadmill, only to be left with an insatiable appetite, no energy, and zero results. I know this because I used to be that person!” he says. It turns out you don’t have to work harder, you just have to work smarter. “One of my favorite exercise hacks is high intensity interval training. To do this, go to a park and sprint, all-out, like a tiger is chasing you, for 30 seconds. Then, walk very slowly until your heart rate goes back to normal. Repeat this a few times. This sends a powerful signal to your body to get stronger.” If you live near an Upgrade Labs (one of his human performance centers), you can do an advanced version of this called REHIT (reduced exertion high intensity training) on one of their AI-powered bikes. “REHIT gives you the benefits of a 45-minute run in just 5 minutes and you don’t even have to break a sweat. You can find more powerful exercise hacks in my latest book, Smarter Not Harder,” he says.

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

Pay Attention to Your Sleep Quality

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Next, pay attention to your sleep quality. “Sleep is one of the most important energy hacks. When you sleep, your body repairs itself. Without adequate sleep, your brain and body won’t perform well,” Asprey explains. He recommends tracking your sleep (“I use an Oura ring,” he reveals) and experimenting to see what helps you get the best quality sleep. “Some hacks that can help you get a better night of sleep are sleeping in a cool bedroom (around 68 F), avoiding meals late at night, and refraining from using your phone at least 2 hours before bedtime.”

Do a Detox

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

You can also do a detox. “Most people live their lives surrounded by toxins. Some are avoidable like the carcinogenic mold toxins in non-lab-tested coffee. Others, like poor outdoor air quality, are not as easy to completely avoid unless you want to live in a bubble,” Asprey says. “When your body is constantly bombarded with toxins, it spends all its energy dealing with them.” To free up energy he recommends doing regular detoxes to help your body neutralize and eliminate the toxins that are sapping your energy. “One of my favorite ways to detox is with

an infrared sauna. It heats your cells from the inside out and is seven times more effective for detoxification than a regular sauna. Another great way to detox is by supplementing with the ‘three Gs’ - glutathione, calcium-d-glucarate, and glycine. These three compounds support three major detoxification pathways in your body.”

RELATED: Lose 10 Pounds a Month With These Moderate Steps

Spend Time Outdoors

I'm the best!Shutterstock

Lastly, he recommends spending time outdoors. “The right dose of sunlight powers your mitochondria and helps your body synthesize vitamin D and serotonin, a feel-good hormone. Just a few minutes of sunlight in the morning can set you up for a day full of super-charged energy,” Asprey concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

Dusty_Young4
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 08, 2025
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:
✓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 want to lose weight and keep it off in 2025? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a recent post, he reveals 9 game-changing things he did to lose so much weight healthily. “These changed my life!” he writes in the post. “If you want to lose weight, you need to eat fewer calories than your body burns. Here’s how I lost the weight & have kept it off for 10+ years!”

Less Snacks, Bigger Meals

His first tip is to have fewer snacks and bigger meals. “I tried eating more frequent, smaller meals throughout the day, but it just left me constantly hungry & always thinking about food. Bigger meals don’t,” he explains.

Putting Thought Into Meal

The next thing he did? “Put thought into my meals,” he reveals. “You don’t have to plan and prep everything, but it’s a lot easier to hit your goals if you don’t have to make decisions on the fly.”

RELATED: Coach Reveals 5 Weight Loss Mistakes She Ditched to Lose 100 Pounds

Lifting Weights

Strength training is also key. “Lift weights 2-4x a week,” he writes. “Muscle is your best friend for boosting metabolism and longterm weight-loss & management.”

Consistent Sleep

Rest also plays a big role in weight loss. “Set a consistent bedtime,” he explains. “Getting 7-9 quality hours of sleep increases energy & keeps cravings at bay. Make it easy by setting a non negotiable bed time.”

Eating Nutrient Dense Foods

As for diet, another tip is to eat primarily nutrient-dense foods. “Focus on whole-foods. They give you the biggest bang for your buck. They’re high in nutrients and fiber, which means you’ll feel full, energized, and on track with your goals,” he says.

7,000 to 10,000 Steps a Day

Get your steps in! “Get at least 7,000-10,000 steps a day – You don’t NEED to do a bunch of cardio - just stay active and move throughout the day. Every step adds up!” he says.

RELATED: 51-Year-Old Fitness Coach Shares 7 Habits That Make Her Look 31

Not Drinking Your Calories

“Limit liquid calories,” is his next tip. “Sodas, juices, & fancy coffee drinks are sneaky calorie bombs that don’t fill you up. Stick to water, seltzer, tea, simple coffees, & zero sugar drinks the majority of the time,” he says.

Avoid Extreme Restrictions

Don’t be too strict, he continues. “Avoid extreme restrictions,” he says. “I used to cut out entire food groups, which only led to cravings and bingeing. Everything in moderation is key to staying on track without feeling deprived.”

Amp Up Your Protein Intake

And lastly, eat high protein. “It helps preserve & build muscle, but also keeps you fuller longer,” he says. 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.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

Lastly, Sustainability Is Key

His final message? “Long-term results are achieved through SUSTAINABILITY. If you can’t sustain it, it’s probably not worth doing. Find what works best for YOU and make 2025 the LAST time you have to ‘lose weight,’” he concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Serena_Wilkerson_Butler_Style_With_Serena9
Copyright Style With Serena/YouTube
Christopher Roback
By Christopher RobackDec 14, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.

"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

Ellie_Hoad10
Copyright Ellie Hoad/YouTube
Christopher Roback
By Christopher RobackNov 05, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Getting in shape often feels like an endless cycle of restrictive diets and grueling workouts. But what if there was a better way? Ellie Hoad, a renowned fitness coach with over 400,000 Instagram followers, has cracked the code by following principles that align perfectly with cutting-edge anti-aging research. Read on to discover her science-backed secrets for transforming your body while still enjoying life—no extreme diets or endless cardio required.

The Science of Sustainable Transformation

"Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage," explains nutrition expertMark Edwards. "The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies," he adds.

Ellie's journey proves this point: "I've been working out consistently for eight years, and I've always lifted weights, I've done multiple diets and bulks, but I've never really been able to sustain either until this year where I did something different."

Starting Your Anti-Aging Journey

"On the 28th of January, I went on my first ever run, and I'm not going to lie, it was the hardest thing ever," Ellie shares. "I think I ran for like five minutes and then had to walk and repeat that."

Edwards underlines why this gradual approach works: "Physical activity boosts circulation, supports muscle mass, and promotes overall health. Lack of exercise is one of the biggest factors contributing to poor health."

The Power of Antioxidants and Consistent Movement

"When it got to May, I actually started going on two runs a week," Ellie explains. Edwards adds scientific context: "Antioxidants are our body's natural defense against free radicals. When combined with regular exercise, foods rich in antioxidants like berries, dark chocolate, and leafy greens can significantly impact how we age and recover."

Sustainable Motivation Strategies

"Motivation is something that you definitely can't solely rely on," Ellie admits. "The best way to diet is actually to get in and get out is what I always say." Edwards supports this with research: "Chronic stress and extended periods of caloric restriction can accelerate the aging process. The key is finding sustainable habits you can maintain long-term."

The Six-Week Sweet Spot

"It might actually shock you, but I didn't really find it that hard at all combining the running, the weight training, and being on fewer calories because I was only dieting for six weeks," Ellie reveals. Edwards explains why this works: "Many of the foods in my diet possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases. By focusing on nutrient-dense foods for a manageable period, we can reset our habits without overwhelming our systems."

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Protein: The Building Block of Youth

"When I was on my diet, I tracked my macros and calories," Ellie explains. Edwards adds: "My experience with nutrition clients has shown me that most people are protein-deficient. Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age."

Strategic Meal Timing

"I used to have breakfast at 8:00 AM, but now I don't have breakfast till 10, 10:30," Ellie shares. "What that does is actually shorten your window of eating." Edwards confirms: "This type of eating pattern can help regulate inflammation and support cellular repair processes."

The Social Balance

"I definitely had days where I went out and went over my calories slightly," Ellie admits. Edwards offers perspective: "Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. However, social connection and joy are crucial for longevity. The key is finding balance."

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

Essential Anti-Aging Foods

Edwards shares his top recommendations that support Ellie's approach:

  • "Berries are packed with antioxidants, particularly anthocyanins, which protect skin cells from damage.
  • Fatty fish provide omega-3s crucial for skin elasticity and anti-inflammation.
  • Leafy greens and cruciferous vegetables support overall health with vitamins K, folate, and carotenoids.
  • Avocados are rich in healthy fats that hydrate skin and protect against sun-induced aging.
  • Dark chocolate (70% cocoa or higher) improves cardiovascular health and metabolism."

Maintaining Long-Term Success

"I've maintained everything since finishing my diet in mid-August," Ellie reports. "I've kept doing everything I did during the diet, just with maintenance calories." Edwards explains why this works: "Quality sleep is essential for cell repair and regeneration. Combined with proper nutrition and regular exercise, these habits create a foundation for sustainable health."

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The Reality of Body Changes

"It's important to remember when you reach your goal and get to your leanest, you are not going to stay there fully," Ellie notes. "You are always going to vary in terms of how your body looks." Edwards concludes: "We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it!"

Edwards underlines four key pillars that support Ellie's approach:

  1. "Proper hydration is crucial - aim for half your body weight in ounces daily.
  2. Quality sleep is essential for cell repair - target 7-9 hours every night.
  3. Regular exercise boosts circulation and supports muscle mass.
  4. Avoid processed foods that can contribute to inflammation and accelerate aging."

As Ellie's journey demonstrates, combining these scientific principles with practical, sustainable habits creates lasting transformation. The secret isn't in extreme measures or fancy products—it's in daily choices that support both health and happiness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Habits Secretly Ruining Your Lower Back, According to a Physical Therapist

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Back pain is one of the most common complaints physical therapists hear, affecting millions of people daily. Dr. Jared Beckstrand, a Doctor of Physical Therapy specializing in orthopedic rehabilitation and athletic performance, has seen this pattern repeatedly in his practice. As the creator of the Tone and Tighten YouTube channel, Dr. Beckstrand shares expert advice on alleviating various types of pain. "Most patients make good progress until suddenly they report a major setback," Dr. Beckstrand says in his post. "Almost always, it's due to one of these five common habits." Read on to discover what might be sabotaging your recovery and the simple solutions that could provide immediate relief.

Mistake #1: Poor Sitting Habits

Sitting for extended periods is the number one culprit behind back pain flare-ups. "Whether at your desk, in your car, or relaxing on the couch, prolonged sitting puts tremendous pressure on your spine," Dr. Beckstrand explains. Most people don't maintain proper posture while sitting, creating a rounded C-shape in the lower back. This position increases pressure on the front of the vertebrae, causing discs to bulge backward where nerve structures like the sciatic nerve are located.

Solution #1: Take Standing Breaks

Man standing with anterior pelvic tilt posture. This man has visible tilting forward of his upper pelvis and visible lumbar lordosis.Shutterstock

Take regular standing breaks throughout your day. Dr. Beckstrand recommends standing for about five minutes every hour, even gently bending backward to relieve pressure. If you must sit, support your lower back with a small towel to maintain a neutral spine position rather than that harmful C-shape. "Simply standing up, maybe bending over backwards a little bit is going to be crucial in helping you to feel better and in taking breaks just throughout your day," says Dr. Beckstrand.

Mistake #2: Harmful Stretching Routines

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

Many people instinctively stretch when feeling back tightness, but certain stretches actually worsen bulging disc problems. "The most common culprit that I see are any stretches that promote this flexion or this forward rounding activity," Dr. Beckstrand warns. Common culprits include hamstring stretches or yoga's child's pose – anything that rounds your back forward by bringing your chest toward your knees places significant stress on discs.

Solution #2: Extension-Based Movements

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Focus on extension-based activities instead of forward-bending stretches. "This is probably my favorite is going to be the cobra pose," Dr. Beckstrand recommends. Start by lying on your stomach with elbows beneath your shoulders, holding for 10 seconds, then resting for 10 seconds. Repeat this about 10 times. "Eventually we want to get up even into this full cobra position where my elbows are actually locked out. That's a really good stretch for my lower back," explains Dr. Beckstrand. This puts pressure on the back of the disc, helping to relocate it properly and alleviating sciatic symptoms.

Mistake #3: Doing the Wrong Core Exercises

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Core weakness is frequently blamed for back pain, but many people choose exercises that worsen their condition. "The number three thing to avoid are the wrong core exercises, specifically anything where you're folding forward," says Dr. Beckstrand. He specifically points out that "sit-ups or exercises like a Russian twist" are probably the two most common culprits that aggravate lower back pain.

Solution #3: Focus on Posterior Chain Strength

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.​5. Glute BridgesShutterstock

Focus on strengthening your posterior chain (back side) before aggressively working your abs. "My favorite exercise for that is the bridges," Dr. Beckstrand suggests. "What you're going to do is lay down on your back with your knees bent. I'm going to squeeze my glutes, contract my glute muscles, and raise my hips up towards the ceiling." Hold for three seconds before slowly lowering back down. This engages your core muscles without the harmful flexion that increases pressure on your lumbar spine.

Mistake #4: Compression-Heavy Exercises

Athletic young sporty woman doing squat exercise in the smith machine. Smith rack machine in modern fitness center.​Space and Means Haves: Squat Rack, Smith Machine ComboShutterstock

Certain strength training exercises can significantly worsen bulging disc problems by increasing spinal compression. "Anything that's going to increase compression in your spine should probably be avoided," Dr. Beckstrand cautions. "I'd say that barbell squats are the number one culprit for this, but I also like to recommend people avoid exercises where they're bending over and picking up a load. So this is going to be your deadlifts, your bent over rows, exercises like that."

Solution #4: Try Spinal Decompression

,,Muscular,Girl,,Pull,ups,Exercise,Gym,fitness,exerciseShutterstock

Instead of compression-heavy exercises, try decompression techniques. "I tell people to swap out that barbell for a pull-up bar and do some decompression to your spine," Dr. Beckstrand recommends. Hang from a pull-up bar with your toes lightly touching the floor, allowing your spine to elongate while you relax your back muscles. "What we're doing there is we're actually taking the pressure off of that disc, offering it a little bit of some relief as well," explains Dr. Beckstrand.

Mistake #5: Poor Sleep Positioning

Exhaustion relax dreaming sleep concept. Tired girl sleeping. Young lady resting in fetal position recovering in bed.Shutterstock

Your sleeping position can dramatically impact how you feel when you wake up. "The most common culprit that I see on this one is those who sleep on their side with their knees tucked up into their chest," Dr. Beckstrand explains. "Again, we're putting the spine in this flexed position, puts a lot of pressure on the nerve in the back, and then we're staying there for a prolonged period of time."

Solution #5: Support Your Spine During Sleep

Leg cushion for sleeping for knee pain. Orthopedic pillow between the legs of a lying woman in pajamas.Shutterstock

For side sleepers, Dr. Beckstrand recommends: "If you do sleep on your side, what I want you to do is put a pillow in between your knees. That's going to help to keep your spine and pelvis in a more neutral alignment." Keep just a soft bend in your hips and knees rather than tucking them tight to your chest. "The other thing that you can do, if you can switch positions, I like back sleeping or sleeping on your back for this problem with a couple of pillows under your knees," advises Dr. Beckstrand. This position provides optimal spine support, unlocks tight hip flexors, and decreases pressure throughout your back.

Take Control of Your Recovery Today

young blonde woman in eyeglasses happy with raised hands, happy, celebrate, celebration, office, fitness5 Exercises You Can Do Without Leaving Your DeskShutterstock

Back pain doesn't have to dictate your life. By implementing these expert-recommended adjustments, you can take active steps toward recovery. "So the number one thing to avoid sitting with poor posture for long periods of time, stand up and take regular breaks or improve your posture with support," Dr. Beckstrand notes. Start with the modification that seems most relevant to your situation, then gradually incorporate the others. Small improvements compound over time, eventually leading to significant pain reduction and increased function. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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