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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 these 15 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 these 15 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 expert Mark 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

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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 coach Dan 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

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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