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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

A family doctor and metabolic health expert reveals the hidden dangers lurking in your kitchen.

Christopher Roback
By Christopher RobackOct 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
FACT CHECKED BY Christopher Roback
Food,Inspector,Or,Technologist,Doing,Quality,Control,Of,Bottled,Vegetable, oil,
Shutterstock
Christopher Roback
By Christopher RobackOct 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
FACT CHECKED BY Christopher Roback
Nutrition & Diet

You've ditched the cigarettes and loaded up on "heart-healthy" vegetable oils. But what if those gleaming bottles of corn and canola oil are actually destroying your health faster than a smoking habit? Dr. Kate Shanahan, a family physician and metabolic health advocate, drops a bombshell while talking to the hosts of This Podcast Burns Fat, Dr. Lori Sheek and Omar Cumberbatch—revealing reasons why seed oils could be harmful. However, not all experts agree with this stark assessment. Let's explore both perspectives.

Uncover the Sneaky Presence of Seed Oils

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

Seed oils lurk in countless foods — even those marketed as healthy. In podcast, Dr. Kate warns that these oils are in "a lot of foods that we consider healthy foods, like people who go on a diet, they want to eat some low calorie frozen meals. So they'll go with something like Healthy Choice or Lean Cuisine."

Consider the Context of Seed Oil Consumption

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

Cleveland Clinic dietitianJulia Zumpano, RD, LD, offers a more nuanced view: "Seed oils themselves aren't necessarily toxic. The problem lies in how they're used in our diets." She explains, "Most seed oils are being utilized in the form of processed packaged foods, fast foods, and eating out. That's where most of the danger lies."

Memorize the Common Culprits

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Dr. Kate advises memorizing the most common offenders: "corn, canola, cottonseed, soy, sunflower, safflower." Then, scrutinize every label before buying packaged foods. She emphasizes, "The first thing you can do is memorize the six of 'em that are going to be in ingredients..."

Become a Food Package Detective

Close up view of woman buying fruits juice at supermarketShutterstock

Dr. Kate continues, "And then once you've done that, the next thing you should do is before you buy anything that has an ingredients list, turn that package around, get out your magnifying glass if you need to, and look and scan for ingredients."

Embrace Home Cooking

Waist-up photo of slim young woman smiling while cutting cucumber on wooden boardShutterstock

Zumpano agrees that being aware of what's in our food is crucial, but adds, "Try to cook at home as often as possible and purchase foods that have simple ingredients. That's always my No. 1 recommendation."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Understand the Cellular Impact

Young Asian female nutritionist doctor testing food samples with microscope on wooden table in laboratory. Fruits, vitamins and medicines on foreground. Healthy eating and diet concept with copy spaceShutterstock

Dr. Kate argues that seed oils wage war on every cell in your body. She explains: "They chemically assault them... Our cells are wrapped in a membrane that is a fluid membrane that is kind of like the brain of the cell. It allows the nutrients to come in and it has to allow the waste products to pass out. It's a highly, highly beautifully orchestrated complex thing. Our cell membranes, and when we eat these toxins, we damage it."

Consider the Effects of Oil Processing

Oil,Cooking,Oil,Synthetic,fatShutterstock

Zumpano offers a more moderate perspective on the processing of seed oils: "Most seed oils go through the refining process, which includes bleaching and deodorizing. This helps with the taste, color and shelf life, but it also removes the oils' antioxidants." While this processing can reduce some beneficial properties, she doesn't characterize it as a "cellular assault."

Grasp the Inflammation Connection

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Dr. Kate suggests that cellular damage from seed oils triggers widespread inflammation—the root of countless chronic diseases. She adds, "When you eat these toxins, you damage it. You polymerize the polyunsaturated fatty acids within that cell membrane, and that is burning your flesh."

Balance Your Omega Fats

Healthy Diet Nutrition. Beautiful Smiling Young Woman Holding Fish Oil Pill In Hand. Closeup Of Happy Girl Taking Capsule With Cod Liver Oil, Omega-3. Vitamin And Dietary Supplements. High ResolutionShutterstock

Zumpano acknowledges the potential for inflammation but frames it differently: "Seed oils themselves have high levels of omega-6 fats, which can lead to inflammation." She explains that the issue is more about balance: "The omega-6 to omega-3 ratio should be ideally 2:1 or 1:1, but for most Americans, the ratio is actually a whopping 10:1 or even 20:1."

Explore the Link to Chronic Diseases

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

Dr. Kate points out a correlation between the rise of seed oil consumption and chronic disease rates: "When I first started learning about these oils about 20 years ago, one of the first things I realized was that we were eating a whole ton of these oils. And I hadn't learned about that in medical school. And I also looked back to the statistics... more people were struggling with weight, diabetes, heart attacks were increasingly common and deadly."

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Recognize the Role of Processed Foods

A woman who eats a lot of fast foodShutterstock

While Zumpano doesn't directly address this correlation, she suggests that the broader issue is the prevalence of processed foods in our diets: "When you cut seed oils from your diet, what you're really doing is cutting out many processed foods. I think that's why we're hearing about them as being so bad for your health. But it's less about the seed oils themselves and more about the fact that they're so often found in ultra-processed foods."

Choose Your Cooking Oils Wisely

choosing olive oil, sauce, vinegar at the grocery storeShutterstock

To reduce your intake of potentially harmful seed oils, both experts recommend cooking at home more often and choosing whole, unprocessed foods. When you do use oils, opt for less processed options like extra virgin olive oil, avocado oil, or coconut oil in moderation.

Optimize Your Fatty Acid Intake

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Focus on achieving a better balance of omega-6 to omega-3 fatty acids in your diet. Increase your intake of omega-3 rich foods like fatty fish, flaxseeds, and chia seeds, while reducing your consumption of processed foods high in omega-6 fats.

Stay Informed About Nutrition

woman,laptop,computer,officeShutterstock

Stay informed about the latest nutrition research and recommendations. Remember that scientific understanding evolves, and what was once considered healthy may be viewed differently in light of new evidence.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Make Informed Dietary Decisions

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

In conclusion, while Dr. Kate Shanahan presents a strong case against seed oils, Julia Zumpano offers a more moderate view that focuses on overall dietary patterns and the importance of balance. Both experts agree that being mindful of our food choices and reducing processed food intake can lead to better health outcomes. By taking these insights into account, you can make more informed decisions about your diet and potentially improve your long-term health. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

Food,Inspector,Or,Technologist,Doing,Quality,Control,Of,Bottled,Vegetable, oil,
Shutterstock
Christopher Roback
By Christopher RobackOct 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
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You've ditched the cigarettes and loaded up on "heart-healthy" vegetable oils. But what if those gleaming bottles of corn and canola oil are actually destroying your health faster than a smoking habit? Dr. Kate Shanahan, a family physician and metabolic health advocate, drops a bombshell while talking to the hosts of This Podcast Burns Fat, Dr. Lori Sheek and Omar Cumberbatch—revealing reasons why seed oils could be harmful. However, not all experts agree with this stark assessment. Let's explore both perspectives.

Uncover the Sneaky Presence of Seed Oils

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

Seed oils lurk in countless foods — even those marketed as healthy. In podcast, Dr. Kate warns that these oils are in "a lot of foods that we consider healthy foods, like people who go on a diet, they want to eat some low calorie frozen meals. So they'll go with something like Healthy Choice or Lean Cuisine."

Consider the Context of Seed Oil Consumption

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

Cleveland Clinic dietitianJulia Zumpano, RD, LD, offers a more nuanced view: "Seed oils themselves aren't necessarily toxic. The problem lies in how they're used in our diets." She explains, "Most seed oils are being utilized in the form of processed packaged foods, fast foods, and eating out. That's where most of the danger lies."

Memorize the Common Culprits

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Dr. Kate advises memorizing the most common offenders: "corn, canola, cottonseed, soy, sunflower, safflower." Then, scrutinize every label before buying packaged foods. She emphasizes, "The first thing you can do is memorize the six of 'em that are going to be in ingredients..."

Become a Food Package Detective

Close up view of woman buying fruits juice at supermarketShutterstock

Dr. Kate continues, "And then once you've done that, the next thing you should do is before you buy anything that has an ingredients list, turn that package around, get out your magnifying glass if you need to, and look and scan for ingredients."

Embrace Home Cooking

Waist-up photo of slim young woman smiling while cutting cucumber on wooden boardShutterstock

Zumpano agrees that being aware of what's in our food is crucial, but adds, "Try to cook at home as often as possible and purchase foods that have simple ingredients. That's always my No. 1 recommendation."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Understand the Cellular Impact

Young Asian female nutritionist doctor testing food samples with microscope on wooden table in laboratory. Fruits, vitamins and medicines on foreground. Healthy eating and diet concept with copy spaceShutterstock

Dr. Kate argues that seed oils wage war on every cell in your body. She explains: "They chemically assault them... Our cells are wrapped in a membrane that is a fluid membrane that is kind of like the brain of the cell. It allows the nutrients to come in and it has to allow the waste products to pass out. It's a highly, highly beautifully orchestrated complex thing. Our cell membranes, and when we eat these toxins, we damage it."

Consider the Effects of Oil Processing

Oil,Cooking,Oil,Synthetic,fatShutterstock

Zumpano offers a more moderate perspective on the processing of seed oils: "Most seed oils go through the refining process, which includes bleaching and deodorizing. This helps with the taste, color and shelf life, but it also removes the oils' antioxidants." While this processing can reduce some beneficial properties, she doesn't characterize it as a "cellular assault."

Grasp the Inflammation Connection

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Dr. Kate suggests that cellular damage from seed oils triggers widespread inflammation—the root of countless chronic diseases. She adds, "When you eat these toxins, you damage it. You polymerize the polyunsaturated fatty acids within that cell membrane, and that is burning your flesh."

Balance Your Omega Fats

Healthy Diet Nutrition. Beautiful Smiling Young Woman Holding Fish Oil Pill In Hand. Closeup Of Happy Girl Taking Capsule With Cod Liver Oil, Omega-3. Vitamin And Dietary Supplements. High ResolutionShutterstock

Zumpano acknowledges the potential for inflammation but frames it differently: "Seed oils themselves have high levels of omega-6 fats, which can lead to inflammation." She explains that the issue is more about balance: "The omega-6 to omega-3 ratio should be ideally 2:1 or 1:1, but for most Americans, the ratio is actually a whopping 10:1 or even 20:1."

Explore the Link to Chronic Diseases

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

Dr. Kate points out a correlation between the rise of seed oil consumption and chronic disease rates: "When I first started learning about these oils about 20 years ago, one of the first things I realized was that we were eating a whole ton of these oils. And I hadn't learned about that in medical school. And I also looked back to the statistics... more people were struggling with weight, diabetes, heart attacks were increasingly common and deadly."

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Recognize the Role of Processed Foods

A woman who eats a lot of fast foodShutterstock

While Zumpano doesn't directly address this correlation, she suggests that the broader issue is the prevalence of processed foods in our diets: "When you cut seed oils from your diet, what you're really doing is cutting out many processed foods. I think that's why we're hearing about them as being so bad for your health. But it's less about the seed oils themselves and more about the fact that they're so often found in ultra-processed foods."

Choose Your Cooking Oils Wisely

choosing olive oil, sauce, vinegar at the grocery storeShutterstock

To reduce your intake of potentially harmful seed oils, both experts recommend cooking at home more often and choosing whole, unprocessed foods. When you do use oils, opt for less processed options like extra virgin olive oil, avocado oil, or coconut oil in moderation.

Optimize Your Fatty Acid Intake

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Focus on achieving a better balance of omega-6 to omega-3 fatty acids in your diet. Increase your intake of omega-3 rich foods like fatty fish, flaxseeds, and chia seeds, while reducing your consumption of processed foods high in omega-6 fats.

Stay Informed About Nutrition

woman,laptop,computer,officeShutterstock

Stay informed about the latest nutrition research and recommendations. Remember that scientific understanding evolves, and what was once considered healthy may be viewed differently in light of new evidence.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Make Informed Dietary Decisions

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

In conclusion, while Dr. Kate Shanahan presents a strong case against seed oils, Julia Zumpano offers a more moderate view that focuses on overall dietary patterns and the importance of balance. Both experts agree that being mindful of our food choices and reducing processed food intake can lead to better health outcomes. By taking these insights into account, you can make more informed decisions about your diet and potentially improve your long-term health. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

7 Foods You Should Never Eat, According to a Nutrition Expert

Dr_Eric_Berg16
Copyright Dr. Eric Berg DC/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 24, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

We all want to eat healthier, but sometimes, the foods we think are good for us can actually be harmful. Dr. Eric Berg, DC, a 59-year-old nutrition expert, discusses the truth about getting healthy and losing weight in his popular video. As the director of Dr. Berg's Nutritionals and a best-selling Amazon author, Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. With his wealth of knowledge, he's identified seven common foods that you should avoid to optimize your health and well-being.

1. Orange Juice: Not as Healthy as You Think

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Orange juice might shock you," says Dr. Berg in his video. "They pasteurize it, destroying much of its nutritional value. It's essentially sugar water that spikes your blood sugar." Dr. Berg explains that the heating process kills enzymes and nutrients, leaving you with little benefit.

Body Network’s Resident RDN, Tara Collingwood, agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

2. Soy Protein Isolates: A Hidden Danger

Many vegetarian products and protein shakes contain soy protein isolates. However, Dr. Berg warns in his video, "This is really not a natural food for humans. It's not fermented, doesn't do well in our bodies, and actually irritates the liver."

While soy protein is often praised for its health benefits, there are some concerns about its potential negative effects. According to Harvard Health, some soy products contain estrogen-like chemicals that could have adverse effects. Specifically, soy isoflavones, which are compounds found in soy, have estrogen-like properties that can bind to estrogen receptors in the body. This has led to concerns about potential disruptions to natural hormone levels.

3. High Fructose Corn Syrup: The Sneaky Sugar

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Found in sodas, drinks, and even salad dressings, high fructose corn syrup is a filler you should avoid. Dr. Berg identifies this as a "given" in the list of foods to never eat.

"High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure," warns Cleveland Clinic.

RELATED:The One Workout Worth Doing Daily to Lose Belly Fat

4. Commercial Meats with Nitrates: A Cancer Risk

Fried bacon slices, closeupShutterstock

"When you buy bacon or sausage or meats, make sure it's nitrate-free," advises Dr. Berg in his video. He points out that studies have linked nitrates to cancer. Opt for grass-fed, paleo, and hormone-free options instead.

"Nitrates and nitrites prevent bacterial growth and give deli meat its distinctive color and flavor. But there’s a downside. Nitrates convert to nitrites, and when nitrites interact with protein, that creates compounds called nitrosamines—which may cause cancer,” says Consumer Reports.

5. Commercial Milk: Hormones in Your Glass

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Dr. Berg in his video recommends choosing organic or at least hormone-free milk. He explains, "There's a little hormone called RBST, which has some negative effects on the body."

According to the Harvard Gazette, there are concerns about the presence of hormones in commercial milk. Specifically, cow’s milk contains significant amounts of female sex hormones, such as estrogen, which have been linked to hormone-dependent cancers like those of the testes, prostate, and breast.

6. TV Dinners: A Nutritional Nightmare

ready to eat spicy chicken sauce spaghetti in a plastic box.Shutterstock

"TV dinners and pot pies are very low-quality food," says Dr. Berg in his video. He warns that combining protein, starch, and dessert in one meal can cause a massive insulin spike.

According to the BBC, TV dinners often contain high levels of sodium, sugar, and additives, which can contribute to health issues such as obesity, heart disease, and other chronic conditions. Additionally, ultra-processed foods, which include many TV dinners, have been linked to an increased risk of cancer, diabetes, and strokes.

RELATED:5 Tips to Keep Weight Off After the GLP-1 Shots

7. Imported Fruit: Potential Pesticide Problems

farmers spraying pesticides in strawberry garden - Location: Brazlândia-DF/BrazilShutterstock

Dr. Berg in his video cautions against fruit from certain countries. "There's a chance they might use DDT, which is banned in America but still sold to other countries," he explains. This exposure can be particularly harmful to children.

"Of the 100 individual fruit or vegetable samples in our analysis with the highest pesticide risk levels, 65 were imported. Most of those – 52 – came from Mexico, and the majority involved strawberries (usually frozen) or green beans (nearly all contaminated with acephate, the pesticide that's prohibited for use on green beans headed to the US)," The Guardian, reported based on a comprehensive pesticide analysis conducted by Consumer Reports.

By avoiding these seven foods, you can take a significant step towards improving your overall health and nutrition. Remember, being informed about what you eat is the first step to a healthier you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Ways You're Ruining Your Body After 55, Say Experts

Serious mature middle age senior woman at home on couch holding mobile cellphone.
Shutterstock
Heather Newgen
By Heather NewgenAug 30, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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.

As we age, our health needs change, and while our 50s are still young, noticeable differences in our bodies start happening. Taking care of our health is vital to living a quality life in later years, so all our bad habits really begin to take a toll. Body Network spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience, who shared four unhealthy things to stop doing after 55 and why.

What Changes Can People Expect After 55?

Happy 50s middle aged woman model touching face skin looking in mirror reflection. Smiling mature old lady pampering, healthy moisturized skin care, aging beauty, skincare treatment cosmetics concept.Shutterstock

Marchese tells us, "As your body changes with age, some differences, such as hair loss or graying, may be noticeable—however, other signs, such as skin changes or heart disease, maybe more subtle. People over 55 start to notice difficulty falling asleep or staying asleep. Women who have gone through menopause may have lower energy levels or are more at risk for bone fractures. Muscles in the pelvis become weaker, leading to unexpected urinary incontinence. Vision changes after 55 include dry eyes, loss of night vision, or limited color perception. Hearing ability may decrease, as well. Regardless of how you notice your body changing later in life, it’s always important to check in with your doctor regularly to catch any early illnesses or prevent any loss of function."

Avoiding Exercise and Activity

Mature Couple On Autumn Walk With LabradorShutterstock

Marchese reminds us that " a sedentary lifestyle can lead to a higher risk of heart attack, stroke, cancer, dementia, and diabetes for people over 55 years old. The American Heart Association recommends that older adults aim for about two and a half hours of moderate-intensity or 75 minutes of vigorous exercise weekly. If you’re unsure which exercises are appropriate for your age or health condition, consult with your doctor, who can guide you on the most appropriate activities."

Related: 6 Simple Exercises For Beginners to Look and Feel Better

Missing Essential Vaccinations

Doctor giving a senior woman a vaccination. Virus protection. COVID-2019.Shutterstock

"Adults over 55 years old have a less active immune system than younger people, making them more susceptible to contagious infections, such as pneumonia and influenza," Marchese says. "Everyone should aim to receive the flu shot annually unless contraindicated by a doctor, but older adults shouldn’t assume that’s enough. Doctors recommend that adults over 55 also receive shingles, meningitis, and pneumonia vaccines. Vaccines are safe and effective, and complications from these illnesses could be severe."

Self-Isolation

Depressed senior woman at home feeling sad. Elderly woman looks sadly outside the window. Depressed lonely lady standing alone and looking through the window.Shutterstock

Marchese shares, "Unfortunately, self-isolating and quarantine have become commonplace terms since the COVID-19 pandemic. Over time, this type of social isolation can affect older adults' mental and physical health. One study reported that loneliness in people over 55 years old can have the same adverse effects as smoking 15 cigarettes daily and can also increase the risk of dementia. If you feel lonely, look for online groups or start video calls with friends and families. Your doctor may be able to connect you with resources for socializing or group therapy, as well."

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Settling for Poor Sleep

Depressed senior man lying in bed cannot sleep from insomniaShutterstock

Marchese says, "People over 55 years old may have difficulty falling asleep or staying asleep, but insomnia should not be considered a normal part of aging. Inadequate sleep can reduce immune system effectiveness and increase the risk of heart disease and certain cancers. Older adults require between seven and nine hours of good-quality sleep every night. If you haven’t slept enough, consider changing your bedtime routine or sleep environment. Reduce light sources (except safety lights such as in the bathroom) and consider adding a white or brown noise machine near the bed. Make your bedtime routine a regular habit and avoid screens in bed. If you’re still having trouble sleeping, consult with your doctor about other changes you could make or medicinal solutions."

💪🔥Body Booster: Stay active to reduce health risks as you age. Aim for at least 2.5 hours of moderate exercise or 75 minutes of vigorous exercise each week.

Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

Overweight stomach (shallow focus)
Shutterstock
Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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.

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

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Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

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If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

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Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

10 Things You Need to Change to Live Longer, According to Dave Asprey

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Leah Groth
By Leah GrothJun 28, 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 live a longer and happier life? There is no better time than the present to make some lifestyle changes. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the "Father of Biohacking," is an expert when it comes to healthy but sustainable habits. He recently sat down with Body Network and answered one of our burning questions: How can we live a longer life?

Surround Yourself with a Loving Community

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Asprey recommends starting by surrounding yourself with a loving community. “Studies show that those who have a strong social support system live longer. Be around people who lift you up and make sure you do the same for them!”

Eat More Animal Foods and Less Plant Toxins

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He also suggests eating more animal foods and less plant toxins. “Plants are out to get you. Most of them contain high levels of defense chemicals known as anti-nutrients. Certain plant toxins called oxalates form razor-sharp crystals in your body and deposit themselves in your joints and tissues, leading to a wide range of problems. Other antinutrients like phytic acid prevent you from absorbing minerals. This is a problem because minerals power every chemical reaction that goes on in your body!

Get Your Minerals

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You want to have enough minerals to support your body in living beyond 180 years old and feeling great while doing it!” says Asprey. “The vitamins and minerals in high-quality animal foods are much more bioavailable (usable) by your body, and they don’t come with a large dose of plant toxins that make you weak. Good animal foods include grass-fed and grass-finished beef, wild-caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.”

Eat the Right Types of Fats

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Asprey stresses the importance of eating the right types of fats. “Many health gurus wrongly demonize saturated fat. It turns out that your body uses saturated fats to make about 45 percent of the cell membranes in your brain and liver, and about 35 percent in heart and muscle cells,” he explains. “Saturated fat is the dominant fat in your brain. Because they’re the most stable type of fat, they help your body build stable cell membranes. You want stable cell membranes if you want to live a long time.”

Ditch Seed Oils

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He recommends eating more stable fats and ditching seed oils like sunflower oil, canola oil, and soybean oil. “These are high in oxidized omega-6 fats, which cause inflammation in your body. I recommend getting most of your fats from grass-fed butter or ghee, grass-fed tallow, and MCT oil. The rest of your fats can include monounsaturated fat from extra virgin olive oil and omega-3s from grass-fed beef or wild-caught seafood.”

Build and Maintain Your Muscle

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Next, work on building and maintaining your muscles. “Muscle mass is a predictor of longevity. To build and maintain muscle mass, eat 1 gram of high-quality protein per pound of ideal body weight per day and do resistance training,” he says.

Fix Your Mitochondria

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Also, you need to fix your mitochondria, says Asprey. “Your mitochondria produce energy for your cells and determine how your body allocates energy. When they’re not working well, they create large amounts of inflammation. Inflammation is one of the main drivers of aging and disease,” he explains.

Follow Anti-Inflammatory Diet

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“You can fix your mitochondria by following an anti-inflammatory diet like The Bulletproof Diet, doing intermittent fasting, doing cold therapy (like a cold plunge), and practicing gratitude. Check out my book Head Strong for more biohacks to upgrade your mitochondria.”

Don’t Skimp on Sleep

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Sleep is also crucial. “Lack of quality sleep doesn’t just leave you tired and unable to perform at your best; it also rapidly accelerates aging,” says Asprey. “When you sleep, your body repairs itself, and your brain goes through a natural detoxification process where it clears out neurotoxins and cellular waste. This is very important for preventing Alzheimer’s disease, one of the “four killers” I outline in my longevity book, Super Human.

Use This Trick

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The good news? There are many things you can do to hack your sleep. “One of the easiest ones is to wear glasses that block junk light (the kind that messes with your sleep-wake cycle) a few hours before going to bed. This is a game-changer. I use the ones made by my company, True Dark. You can learn more sleep hacks by joining my free 14-day Sleep Challenge. Sign up at sleepwithdave.com.”

Change Your Stress Response

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Changing your stress response will also improve your life. “Holding on to past triggers and traumas not only causes you unnecessary stress, but it also makes you old. When your body is chronically stressed, it allocates all your available energy to dealing with fear, instead of using it to digest your food, repair your tissues, or make compounds that promote longevity and health,” he says.

Let Go of Triggers

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“Let go of triggers with forgiveness and gratitude in a technique I call The Reset Process. You can find this outlined in my newest book, Smarter Not Harder. It turns out you can let go of triggers a lot faster with neurofeedback, which is why I started my neuroscience facility called 40 Years of Zen. It gives you the benefits of 40 years of meditation in just 5 days.”

Fast…the Right Way

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Fast the right way, urges Asprey. “I have always been a big fan of fasting, but most people do it the wrong way. This is why I wrote a book about it called Fast This Way,” he says. “It’s a roadmap for fasting success. One of the biggest mistakes I see is people over-fasting. I call it ‘The Fasting Trap’ where you think: ‘Fasting is good, so more must be better!’ However, more isn’t always better when it comes to fasting,” he explains.

Too Much Fasting Could Affect Your Hormones

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“Too much fasting can stress your body and throw your hormones out of whack – especially if you’re a woman. It’s perfectly okay to have breakfast some days (just make sure it’s full of high-quality fats and proteins, not sugar). Studies show that even just a 12-hour overnight fast has meaningful benefits.”

RELATED: 7 Things You Should Never Do on a Diet

Take the Right Supplements

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“Taking the right supplements will power up your cells so you can live beyond 180,” Asprey claims. “Before you go for the fancy stuff, start with the basics. The two supplements that everyone should be taking are a mineral complex and vitamin DAKE (fat-soluble vitamins D,A,K,and E),” he says.

We Are Mineral-Deprived

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Asprey adds, “As I stated above, minerals are crucial because they power every chemical reaction that happens in your body. Vitamin DAKE shuttles minerals around your body so they go where they need to go. However, almost everyone in America is deficient in one or more minerals, so this is important.“

Get Data and Track It

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Finally, he recommends getting data and tracking it. “The important thing to know about longevity is that it isn’t a one-size-fits-all approach. That’s why I don’t share my exact supplement routine – what works for me won’t work for you. Before you embark on your longevity journey, get useful lab data to know what your body needs and what it doesn’t. Then you can personalize your journey to get results specific to YOU,” Asprey explains.

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Don’t Be Afraid of Using AI

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“This is so important to me that I created a powerful online platform called Upgrade Health to help you find your unique health recipe. This is an exciting, cutting-edge tool powered by AI that makes personalized recommendations on different biohacks, supplements, and more that you can do to improve your health and longevity based on wearables and lab data. The best part is that you can order the labs that you want without having to go to the doctor or deal with an insurance company. The core idea is to provide people with the information to be their own health advocate. You can sign up at upgradehealth.com.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

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Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

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Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

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Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

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She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

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Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

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She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

5 Foods You Think Are High Protein…But Aren't

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Leah Suzanne
By Leah SuzanneApr 17, 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.

Are you eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

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Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

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Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

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Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

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“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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