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Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day 

Infuse energy into your life with these healthy habits.

FACT CHECKED BY Christopher Roback
Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
FACT CHECKED BY Christopher Roback

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.

More For You

Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
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.

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.

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.

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.

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 fast – and keep it off? Francisco Torres, AKA the Belly Fat Pro, is a fitness coach who specializes in helping men over 40 lose weight fast. In a recent post, he unveiled a list of 12 easy ways to get the job done. “Here’s how to lose 30+ pounds effectively,” he writes in the post. “Follow this plan consistently, and you’ll get lean fast and for good.”


Prioritize Sleep

Number one? Get enough sleep. “Wake up by 6 am, sleep by 9 pm,” he says. “Consistent sleep patterns boost fat loss and recovery,” Francisco says in his post. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Just Say No to Alcohol

His second recommendation? No alcohol. “Alcohol adds empty calories and slows fat burning. Messes up with sleep and testosterone,” he says.

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

Stop Snacking

Many health experts recommend snacking. However, Francisco isn’t a big fan of it. “No snacks,” he writes. “Stick to meals to avoid mindless eating, added calories and insulin spikes.”

No Eating After Dinner

This also includes late night snacking. “Don’t eat after dinner,” he says. “Late-night eating disrupts fat loss.” He recommends that you should avoid eating 2 hours before bed.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Walk 8,000 Steps Per Day

And, make sure to get your steps in. “Walk 8000 steps daily,” he writes. “Regular movement increases calorie burn. Especially important 10/15 min walks after meals.” A 2018 study published in the journal 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.

Keep Your Carb Count Low

While he doesn’t recommend a carb-free diet, he does suggest keeping them under control. “Keep carbs under 100g,” he writes. “Lower carbs help control insulin and fat storage.”

Amp Up Your Protein Intake

Also, amp up your protein intake. “Protein intake at least 150g,” he says. “Protein supports muscle growth and keeps you full. Protein is key.” 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:10 Warning Signs Your Body Needs More Protein Right Now

Get Your Vitamin D

Don’t underestimate the importance of getting your vitamin D. He suggests 30 minutes of sunlight per day. “Sunlight helps regulate your mood and metabolism,” he says.

Take a Cold Shower

One unexpected tip? Take a cold shower every morning. “Boosts circulation and wakes you up. Not a miracle, but a good habit to improve mood and energy,” he says.

RELATED:She Gained Muscle and Lost 50 Pounds at 47 With These 7 Rules

Hydrate

Hydration is also important. “Drink half your body weight in water,” he says. “Staying hydrated aids digestion and energy. It also prevents cravings.” According to Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Lift with Progressive Overload

Strength training is key for building muscle and losing fat. “45-minute lift with progressive overload,” he suggests. “Lift heavy to build muscle and burn fat. 3 to 4 days a week is a good sweet spot.”

Take Supplements

His last tip is supplementation. He specifically recommends creatine and magnesium. “Creatine monohydrate supports muscle, and magnesium glycinate helps with sleep and relaxation,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

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

2. Greek Yogurt

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

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

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

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

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

3. Fatty Fish

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

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

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

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

4. Whole Grains

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

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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

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

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

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

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

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

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

8. Nuts and Seeds

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

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

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

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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

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

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

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

10. Water

Detox water with sliced cucumber in a drinking glass

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

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

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

Putting It All Together: Your After-40 Eating Strategy

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

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

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

The Bottom Line

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

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

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

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

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

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

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

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

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

What Is the Deep Squat Test?

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

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

The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

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

Avocado

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

Blueberries

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

Carrots

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

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

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

Coconut

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

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

Cucumber

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

Green Tea

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

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

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

Spinach

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

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

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

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

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

Tomatoes

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

Turmeric

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