Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
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        Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors
    Find out how a high-fat diet impacts your blood markers and weight.
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
Copyright Dr. Sten Ekberg/YouTube/Shutterstock
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
Nutrition & Diet
Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.
Why This Doctor Took a Risk With His Health
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        I Lost 22 Pounds in a Week on Egg Diet
    

        What Would Happen to Your Body if You Only Ate Eggs for 30 Days
    
"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.
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What Science Says About Healthy Fats
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According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."
Understanding Different Types of Fats
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UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."
RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules
He Ate One Meal a Day
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"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.
Sources of Healthy Fats You Can Try
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UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."
What a Healthy Keto Diet Actually Looks Like
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While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."
A Day of Meals on the Experiment
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"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."
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The Truth About Saturated Fat Consumption
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"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"
What the Blood Tests Revealed
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The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.
How to Know if This Diet is Right for You
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Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."
RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)
Practical Tips for Including Healthy Fats
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UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.
The Bottom Line on Fat Adaptation
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Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        I Dropped 14 Pounds in 30 Days Using This Weird Fasting Trick
    
Copyright Goal Guys/YouTube
By Leah GrothSep 01, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
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Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.
He Starts By Getting a Full Body ScanShutterstock
He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”
Here Is What Alternate Day Fasting Means“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”
Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted DietsShutterstock
“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.
He Created a 30-Day PlanShutterstock
“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.
First, He Puts Away Food in His KitchenShutterstock
Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.
He Also Looks Out for Malnourishment SignsShutterstock
He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.
He Weighs Himself Every 7 DaysShutterstock
He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.
He Keeps Himself “Occupied” to Make It Through Day OneShutterstock
“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.
Eating Enough Protein Is KeyShutterstock
His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.
RELATED:20 Superfoods for People Over 50
He Meal PrepsShutterstock
After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”
He Starts Exercising on Day 3
He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”
He Lost 5 Pounds in One WeekShutterstock
One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”
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He Says That He Has a “Significant Boost in Mental Energy” on Fasting DaysShutterstock
“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”
He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and FatsShutterstock
“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.
He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”Shutterstock
He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”
He Recommends Interval TrainingShutterstock
Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.
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Here Are the Exercises He DoesShutterstock
“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.
He Loses 14 Pounds in 30 DaysShutterstock
“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.
He Says It Was Easier Than Restricting CaloriesShutterstock
“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”
It Gave Him the Freedom to Enjoy Cheat MealsShutterstock
“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great.  If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”
RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
He Is Going to Incorporate Fasting Into His RoutineShutterstock
“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.”  And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I’m a Doctor and Lost 100 Pounds on the Carnivore Diet
    

        Philip Ovadia MD
    
By Leah GrothJul 17, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.
Even Doctors Struggle to Lose WeightPhilip Ovadia MD
Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.
He Found His “True Why”The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”
He Lost 100 Pounds in 2 YearsPhilip Ovadia MD
Dr. Ovadia,  5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)
He Focused on General HealthShutterstock
Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”
He Eats Meats and Animal Based ProductsShutterstock
“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”
He Eliminated All Processed FoodsShutterstock
He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”
He Does Resistance ExerciseShutterstock
As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.
He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin ResistancePhilip Ovadia MD
His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.
The Biggest Myth, He Says? Red Meat Is Bad for Your HealthShutterstock
He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”
He Measures Progress by 5 Markers of Metabolic HealthShutterstock
How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels
Sustainable Weight Loss Is About “Rethinking What We Eat”Shutterstock
As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”
He Is Excited That People Are Paying More Attention to Metabolic HealthShutterstock
A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.
He Finds Fitspiration in Others — And Himself
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As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.
Do Your ResearchPhilip Ovadia MD
His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.
Schedule Time to ExerciseShutterstock
Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.
He Calls it “Our Ancestral Diet”Shutterstock
In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.
Carnivore Diet Includes Meat, Dairy, and EggsShutterstock
The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.
Meat Has Similar Nutrients to PlantsShutterstock
And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”
He Also Digs Into the Scientific LiteratureShutterstock
“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”
Carnivore Is Similar to Atkins and KetoShutterstock
And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.
Nutrition & Diet
        Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day
    
Copyright Carnivore Couple/YouTube
By Leah GrothNov 18, 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:
                       
✓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 eat steak every day? Patrick, one half of the brains behind the Carnivore Couple YouTube channel, lost 125 pounds in 13 months, “eating nothing but meat,” he writes in the caption of a recent viral video. “Here is everything I ate over the course of two days. You can take your health and life back. Start your health journey today! Take it one day at a time. Consistency is key. Consistency over perfection.” He also shares the other simple habits that enabled him to lose so much weight in such a short period of time.
He Drinks Coffee and WaterHe starts the video by discussing his go-to drinks. “Mostly black coffee and water,” he says in his post. “I also enjoy Hint waters. It's like natural flavored water. That's it. If I get a sweet craving, I'll drink Hint water, which usually helps with that. Mostly just water and black coffee.”
He Didn’t Exercise at First
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“Another question I get all the time is, did you exercise when you lost your 120 pounds, 125 pounds? And the answer to that is, at the beginning, I worked out for about a month or two, and I lost motivation really quickly. So, I stopped working out and started lifting weights again about two and a half months ago. Putting on muscles is actually pretty easy when you're eating a ton of protein. I do work out, currently. I didn't work out before, so most of my weight was lost from not even working out at all,” he says.
He Eats Only Animal Products
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He attributes most of his weight loss to his diet, “which is the carnivore diet, which is a strict elimination diet consisting of only animal products such as beef, butter, bacon, eggs, dairy, pork, chicken and seafood,” he says. “Basically, I ate only meat.”
He Eats His First Snack at 4 PM
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He starts discussing his diet, revealing that it is “four o'clock in the afternoon” and he is “hungry because he hasn’t eaten anything all day. “I'm going to go ahead and eat a couple of these little Archer mini beef sticks. It's just grass-fed beef with no sugar or carbs or anything. They're really clean. I like these and Chomps a lot. I usually get these and Chomps both at Costco.
One Meal He Likes? Steak and Eggs
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For dinner, he cooks “some delicious steak and eggs,” he says. “I like to season my steak with Redmond's real salt. I also really like to put on some Heath Riles beef rub. There's zero sugar in this rub, and it's really delicious.” He then makes eggs. “I like to melt some grass-fed butter in my pan on medium heat. Then I'm going to crack my five eggs right into that frying pan. And then I'm going to go ahead and mix those bad boys up. Scramble them up real nice.” He then tops them with cheddar cheese and hot sauce.
Another Go-To Meal Is Steak and Shrimp
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Another day, he makes a New York strip “just like last night, but with about a pound of shrimp,” he says. “First, I take my grass-fed butter, melt it in a frying pan on medium-high heat, and get it nice and melted. Then I pour my pound of shrimp in there. Now I like to season it with Redmond's Real salt, black pepper, garlic powder, and this really good Kinder's buttery garlic seasoning,” he says, adding that he tops it with Frank’s Red Hot.
He Follows the OMAD Fasting Method During the Week
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He also explains that he has been doing the OMAD variety of intermittent fasting for two months, which stands for one meal a day, “Monday through Friday,” she says. “Weekends, I kind of mix it up and do two meals a day.
He Didn’t Count Calories at First, But Now He Does
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He also explains that “at the beginning of my journey, I did not count any calories. I was over 300 pounds, you know, just eating meat and fat alone, filling up on that. I definitely had a calorie deficit then. Currently, I am counting calories because I'm getting leaner and leaner.”
RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry
He Made Two Mindset Shifts
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According to Patrick, making two mindset shifts was crucial for his success. “Before I started this journey, I thought that I would never be able to lose the weight and get to my goals and be healthy and happy and be around for my children and my family. But in the beginning, there was this mindset shift I had to make, and I had to start viewing food as fuel and not so much as a comfort thing or an emotional thing. I needed to stop finding my happiness through food and learn how to find it in other ways,” he says.
“Another mindset shift thing I had to do was I had to realize that my children and my health and being around for my children is more important to me than that candy bar or that piece of bread or those carbs, those sugars or that ice cream or that pizza. I really keep that in the front of my mind the entire time and realize I love my family. I want to be around for them, and that pizza's not worth it. That ice cream is not worth it, but that steak, that butter on it, those eggs, that fatty red meat, that's worth it, that's where true nutrition comes from.”
Consistency Is Key
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“As time went on, I stopped having those cravings for that bad food. If you're out there and you're struggling and you have a lot of weight to lose, like I did, I know in the beginning, it can seem like an impossible or even a daunting task. But the thing is, you have to take it one day at a time. Every difficult thing in life is achieved by taking it one day at a time, and it's just getting started, taking it one day at a time, and being very consistent. Consistency is key. That's how you see success is consistency,” 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
        I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened
    
Copyright Brandon William/YouTube
By Leah GrothOct 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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Are you considering quitting sugar, dairy, and gluten? Brandon William is a social media influencer with over 1.7 million YouTube subscribers whose “goal is to motivate people to become the best possible versions of themselves,” he writes in his bio. In a recent viral YouTube video he documents his experience of going sugar, gluten, and dairy-free for 60 days, revealing some of the benefits – and negatives – of the experiment.
His Journey Was Motivated by Skin Problems“No dairy, no gluten, no sugar for 60 days. You might be wondering, why would you do such a thing?” he says at the start of the clip. “I've been struggling with acne and skin problems for the last four years. I've cleared it before using antibiotics, but that was only the bandaid of the problem. I know that the real cause of my skin problems is the food that I eat. I would notice after eating too much sugar, dairy, or gluten that my skin problems would flare up.”
He Decided to Give Up the Good That He Loves Most
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“After researching further into it, my hypothesis seemed to be confirmed. But even though I knew the food I ate was the cause, the only issue is that it's the exact food that I love most, and I have never been able to cut it out for good. But now I'm a YouTuber, and my goal is to help motivate all of you to become the best possible versions of yourselves. I can't preach until I conquer this challenge,” he says.
The First Few Days Were “Pretty Tough,” and He Experienced Headaches
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“The first few days were pretty tough,” he admits.”I ate super clean but was starting to feel one of the many side effects of this new diet. Headaches. Every time a strong craving hit, I had to fight it off mentally, which would often cause a headache that just wouldn't go away.”
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
Most of the Food Was Bland, So He Ate Out A Lot
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“It was especially tough to be only drinking water as I normally would drink a sweet beverage with every meal,” he added. “Considering my cooking skills aren't the best, getting creative and figuring out what to eat every day was a struggle,” he continued. “A lot of the food I ate was bland, making it very unenjoyable and that much harder to stay away from the cravings. This meant that I often had to eat out, and every single time, I had to be a pain and ask the people to make everything I ate gluten and dairy-free. Luckily, there's a large variety of dairy-free and gluten-free options when eating out. So it really helped with my cravings.”
Here Is What He Ate in a Day
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“When I wasn't eating out, though, my new diet looked something like this: Eggs with gluten-free bread and avocado for breakfast, some kind of fruit as a snack. Then, chicken or steak with salad for lunch. And lastly, for dinner, a turkey sandwich with gluten-free bread,” he continued.
His Skin Improved
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He reveals that one of the first things he noticed was that his skin cleared up. “Around two weeks in, I started to notice improvements in my acne, which was really exciting,” he says.
RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work
Other Benefits Included Improved Sleep, Energy, and Overall Self-Discipline
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“Some of the other benefits I was noticing from this diet were better sleep, an increase of energy, and, surprisingly, an increase in my self-discipline. And I think the reason for that comes down to this. In those areas of my life, working and exercising do not take nearly as much willpower as sticking to this new diet. So psychologically, because I'm following this diet that takes so much willpower to push through, it's making the other tasks that aren't so hard to do feel much easier. The resistance towards them feels weak, therefore making them feel easier to do,” he says.
One Con? He Couldn’t Work Out As Hard
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However, it wasn't all positive. “I was starting to notice an impact on my workout. No gluten and no sugar keep me relatively low on carbs, just naturally. And I definitely feel it in every single workout. Don't feel as strong and can't do as many reps. Not only that but putting on muscle and gaining weight also became difficult. Since I had to avoid a lot of food, it made it tough to get all my calories in, and instead of building muscle, I was starting to lose weight,” he revealed.
His Skin Continued to Improve
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Even after experiencing “three full weeks of stress,” his skin continued to improve. “I started out as a person who had a bunch of acne. I was constantly overeating on sweets, eating chips, and drinking sweet beverages with every single meal I ate. Now, 60 days later, my skin has almost completely cleared up, with only faint red remnants of the previous acne healing. Also, the red and itchy eczema that I had on the inside of my arm at the beginning of the challenge is now completely gone,” he attests.
RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks
He Hopes His Journey Will Inspire Others
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“Now, the point of this video isn't necessarily to tell you to go ahead and follow this diet. The main point that I want to get across is that through the power of consistency and patience, you can achieve anything,” he says. “It's how I got into good shape, how I built a successful YouTube channel, and now how I've cleared my acne. So, whatever issue or problem you have that you're trying to overcome or whatever goal you want to achieve, start today with consistency. And so long as you stick with it day in and day out, I promise you, you will achieve it.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        The #1 Exercise for Staying Fit After 50
    

        Copyright Liz Hilliard
    
By John-Chapple1, 
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Christopher Roback
Christopher Roback
Professional Health, Science Editor and Writer
Specialized content creator for leading digital platforms, including Eat This, Not That! Health and Best Life ...
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Apr 06, 2025✓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.
Getting older doesn't mean slowing down—but it does mean getting smarter about how we move our bodies. Fitness experts Liz Hilliard, creator of Hilliard Studio Method, and Ellen Thompson, a Certified Personal Trainer at Blink Fitness, have dedicated their careers to helping people maintain strength and mobility at every age. Their battle-tested recommendations could be exactly what you need to stay fit, energetic, and injury-free as you navigate your 50s and beyond.

            
                Strength Training Is Non-Negotiable
            
            
        Copyright Liz Hilliard
"Strength training is my number 1 recommendation for anyone 50 or older. We begin to lose muscle mass around age 30, which can lead to a whole host of problems from increased body fat and weight gain to sarcopenia or osteoporosis," says Hilliard. "But by incorporating strength training like we do at my studio, we not only build muscle and strength as we age but also improve our bone density and maintain a healthy weight. No matter how old you are, who doesn't want a smokin' hot sculpted body, youthful mobility for everyday tasks, and joint strength that helps to keep us injury-free!"
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                The Perfect Push-Up for Any Fitness Level
            
            
        Copyright Liz Hilliard
"My favorite strength training exercise that can be done anywhere, equipment-free is a push-up that can be achieved with legs straight or knees on the floor," explains Hilliard. "Never done a push-up? Begin by leaning against a wall at an angle with your hands slightly wider than your chest. Bend your elbows, taking your chest to elbow level to protect your shoulders while simultaneously strengthening them. Engage your core. A pushup is simply a moving plank that engages your core muscles and strengthens your upper body and back as well."

            
                The Ultimate Full-Body Move
            
            
        Copyright Liz Hilliard
"HSM Pushup: From plank position, walk hands wider than shoulders, elbows gently turned out. Lift one leg in the air, bend the knee and crunch it in toward the chest, extend the leg back out straight," Hilliard describes. "While keeping the leg in the air, lower the body by bending the elbows until the chest is in line with the elbows and then straighten the arms to return to the start. One rep is a leg crunch and extension plus a pushup bend and press. Complete 8-10 each leg. To modify, put the floating toe down on the pushup or lower the supporting leg, knee to the mat."
"This is my all-time favorite push-up!" she adds. "You will literally work every muscle in your body in the most efficient, core-centric way to sculpt your body. If you could only choose one Hilliard Studio Method exercise, this is the one! The results will astound you!"

            
                Keep Moving Your Body
            
            
        Copyright Liz Hilliard"The number one thing someone over 50 can do is 'move your body'," advises Ellen Thompson, Area Personal Training manager who oversees 19 high-volume gyms in New York. "Everyone has different interests, sports, pilates, strength training, walking, as long as you stay active and combine it with stretching, drinking water, get 7 hours of sleep, You will stay fit, healthy, have more energy and look younger. Staying fit doesn't have to be complicated, just find what works for you!"
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Bodyweight Squats for Better Balance
            
            
        Copyright Liz Hilliard"Bodyweight Squats or Chair Squats build leg strength, specifically in the quads, hamstrings, and glutes," says Thompson. "This strength helps support everyday movements like standing, sitting, and climbing stairs. The muscles activated with squats are stabilizing muscles, which help improve balance. This ultimately decreases the risks of falls."

            
                Modified Push-Ups That Protect Your Joints
            
            
        I Got My Best Body After 50 and Here’s How You Can, TooCopyright Liz Hilliard
Thompson recommends: "Incline Push-Ups or Wall Push-Ups strengthen upper body and core while being joint-friendly. Traditional push-ups can be tough on the wrists, shoulders, and elbows, so doing an incline or wall push-ups reduces the load. They still work your chest, shoulders, and triceps! This helps support everyday movements like pushing, lifting, and carrying."

            
                Bird-Dogs for a Stronger Core
            
            
        I’m 70 but Look 40 Thanks to These 7 At-Home ExercisesCopyright Liz Hilliard"Bird-Dogs are great for core stability, as they engage the transverse abdominis and obliques," Thompson explains. "These muscles provide stability for the spine and can help reduce back pain. Bird-dogs also challenge your balance, which improves your overall stability and coordination."
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Step-Ups for Real-World Strength
            
            
        Copyright Liz Hilliard
"Step-Ups (using a low stair or bench) strengthen the quads, glutes, hamstrings, and calves," notes Thompson. "These muscles are essential for everyday movements like climbing stairs, getting up out of a chair, and walking uphill. This is also a low-impact exercise that supports joint health, without putting stress on them."

            
                Deadlifts: The Ultimate Functional Exercise
            
            
        Copyright Liz Hilliard
Thompson concludes: "Deadlifts (use barbell, kettlebell or dumbbell) are a great functional exercise that engages multiple muscle groups, including the legs, glutes, back, core, and grip strength. Deadlifts mimic everyday activities like lifting groceries or picking things up." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        She  Lost 20 Pounds of Belly Fat With Just 10 Minutes of Daily Movement and 3 Simple Food Changes
    

        Copyright FlourishedHope/YouTube
    
By Christopher RobackApr 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.
We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                She Created the Joy Distribution Technique
            
            
        The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

            
                She Redefined Her Enjoyment
            
            
        
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A post shared by Liz ✶ Calligraphy and Journaling (@flourishedhope)
You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

            
                She Made Three Simple Food Changes
            
            
        ​Monitor Your Carbohydrate IntakeShutterstockHere are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

            
                She Found Her Balance
            
            
        ShutterstockCreating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

            
                She Recommends Creating a Joy Distribution Plan
            
            
        ShutterstockTo apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

            
                She Added Strength Training
            
            
        ShutterstockCardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

            
                She Discovered the Long-Term Benefits of Strength
            
            
        ​She Lifted WeightsShutterstockBuilding muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

            
                She Started Small with Exercise
            
            
        ShutterstockIf following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

            
                She Committed to Just 10 Minutes of Daily Movement
            
            
        ShutterstockLiz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                She Avoided Common Weight Loss Pitfalls
            
            
        ​Lift Heavy WeightsShutterstockAccording to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

            
                She Prioritized Routine Over Motivation
            
            
        ​Gina Knows the Belly “Hang” Well After 7 KidsShutterstockWhile a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

            
                She Wrote Everything Down
            
            
        ​De-StressShutterstockMake your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

            
                She Embraced a Mindset Shift
            
            
        ShutterstockBeyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        How White Lotus Star Charlotte Le Bon, 38, Stays Strong and Svelte
    

        Shutterstock
    
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
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Charlotte Le Bon is undoubtedly one of the breakout stars of The White Lotus. The model-turned-actress, who was a last-minute cast replacement, has stolen a number of scenes not only for her superior acting skills but also for her strong and svelte body that looks great in every bathing suit she wears. How does the 38-year-old maintain her body and mind? Body Network has the skinny on all of her health and wellness hacks. 

            
                She Was Told She Was “Too Short and Too Fat” to Model
            
            
        
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A post shared by The White Lotus (@thewhitelotus)
Charlotte, who got her start in the modeling world, told "C à vous" on France 5, that she faced a lot of criticism from the ages of 16 to 23 in the competitive industry. “I was too short and too fat,” she said. "It's also the only profession where it's legitimate to point out other people's physical flaws.”
RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

            
                Cold Water Plunge
            
            
        Shutterstock
According to her Instagram feed, Charlotte understands the health benefits of cold plunging, which she regularly does in freezing cold lakes. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.
RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

            
                Baths
            
            
        
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A post shared by Charlotte Le Bon (@lebonlebon)
Charlotte also takes lots of baths. “Clay locks on sixties tiles,” she captioned an image of herself soaking with a face mask on. How can baths do your body and mind good? They have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits. According to Loughborough University research published in the journal Temperature, relaxing in a hot bath can burn as many calories as a 30-minute walk, about 140 calories.

            
                Skincare
            
            
        Shutterstock
Charlotte told Violet Grey that she prioritizes self-care in the form of her skin. “Skincare is really important, for sure. I’m obsessed with my skin. It’s almost bad. I get crazy when I get a pimple. It’s not about what I eat, because it really doesn’t matter for me. It’s the products I use,” she said. “I see a woman in Paris who makes all of her own products. She comes from Morocco and works with essential oils. And at the same time she does facials and stuff like that. I wash my face with black soap once a day, and then I just apply a cream she does for me. And I don’t use makeup.”
RELATED: How Carrie Coon Got Her White Lotus Body at 44

            
                Hiking
            
            
        Shutterstock
Charlotte spends a lot of time outdoors and enjoys hiking. Here she is in Iceland. “Climbing falls,” she captioned the Instagram post. According to the National Parks Service, the physical benefits of hiking include:
Building stronger muscles and bones
Improving your sense of balance
Improving your heart health
Decreasing the risk of some respiratory issues
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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