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

5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Up your walking game with tips from celebrity trainer Jenna Willis.

Leah Groth
By Leah GrothOct 20, 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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FACT CHECKED BY Christopher Roback
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Leah Groth
By Leah GrothOct 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

You don’t need to spend hours in the gym every day to lose weight. In fact, incorporating a daily walk into your routine can help you drop pounds effortlessly, according to celebrity fitness trainer and health and wellness expert Jenna Willis. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, recently spoke to Body Network, offering five tips on how to majorly up your walking game so you can lose weight fast.

Walk on an Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Are you walking mostly on flat surfaces? Try walking on an incline instead, suggests Willis. “For every 1 percent incline grade, you burn approximately 12 percent more calories than walking on flat terrain,” she reveals. The slight increase in elevation also leads to greater muscle activation and higher heart rate. “There is even an after-burn effect where your body continues to burn calories AFTER your walk is complete because the muscles are working on rebuilding and repairing,” she adds.

RELATED: From Drunken Mess to Daily Bliss: My 90-Day Transformation

Do Intervals

Side view of trap girl in tracksuit walking with hands in her pockets and listening music.Shutterstock

Next, Willis suggests breaking your walk into intervals, “brisk walking to a slower recovery walk,” she says. “By breaking up your walks into intervals, you end up pushing your body harder when you up the pace, ultimately making your heart beat faster and your muscles work harder.: This increased effort requires more energy, which means more calories are burned. “By alternating between brisk walking and recovery walking, you keep your heart rate elevated throughout the entire workout which leads to a higher overall calorie burn compared to walking at a steady pace. Additionally, this interval training style can help improve your cardiovascular fitness and endurance over time,” she adds.

Add Resistance – Like a Weighted Vest or Ankle Weights

Woman at gym putting ankle weightsShutterstock

Willis also recommends adding resistance in the form of a weighted vest or ankle weights. “When you wear a weighted vest or add some ankle weights to your walk, you are carrying extra weight as you walk, making your muscles work harder to move your body forward,” she says. “Similar to adding an incline, your muscles need more energy, which equals you burning more calories. While putting a higher demand on your body, in turn, you are burning more calories and building strength simultaneously!”

Change the Terrain

Young woman walking on the mountainShutterstock

Another way to maximize your walk is to change the Terrain. “Walk on the beach, a hiking trail, etc,” Willis recommends. “By taking your walk off the sidewalk and moving to sand or hiking on uneven trails, your muscles have to adapt to the changing surface. They have to work harder to keep you balanced and moving forward. It is like giving your muscles an extra challenge that they are not used to during regular walking,” she explains. Specifically, it activates stabilizer muscles that keep your joints aligned and balanced. “These stabilizer muscles, along with primary movers like quadriceps, hamstrings, and calf muscles, work harder to navigate the challenging terrain. In turn, this heightened muscle activation placed on your body results in you burning more calories than you would during regular walking on flat terrain,” she explains.

RELATED: Jeanette Jenkins Poses In Exercise Set and Reveals “Total Body Workout” Even Beginners Can Do At Home

Change Directions

Sporty woman tying shoelace on running shoes before practice. Female athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Finally, Willis recommends changing directions, specifically walking backward. “By switching up your direction, you force new patterns. When you walk forward, your body is accustomed to the movement (we do it daily), and certain muscles, like your quadriceps and calf muscles, do most of the work. However, when you change directions by walking backward, you force different muscles to take on the workload, such as your hamstrings and glutes,” Willis says. “By making this change, your brain must adapt to the altered motor commands required to execute the movement. This neuromuscular adaptation involves increased neural firing and communication between muscles, which can elevate energy expenditure. This change in muscle engagement and brain power increases the overall demand on your body, leading to more calories burned. It is like giving your muscles a surprise workout they are not used to, causing them to work harder and expend more energy.”

💪🔥Body Booster: Try one of these tips each day on your walk. At the end of the week, ask yourself if they made a difference.

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Nutrition & Diet

I Lost 20 Pounds With These 5 Hacks

Jenna_Evelyn6
jennaevelynnn/TikTok
Leah Groth
By Leah GrothMay 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
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FACT CHECKED BY Christopher Roback

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

Walking,Women,Jeans,And,Sneaker,Shoes, exercise, fitnessShutterstock

Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Nutrition & Diet

I Lost 20 Pounds With These 5 Hacks

Jenna_Evelyn6
jennaevelynnn/TikTok
Leah Groth
By Leah GrothMay 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:
FACT CHECKED BY Christopher Roback

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

Pilates,Exercises,Reformer,Bed,workout,fitness,gym,exerciseShutterstock

Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

Walking,Women,Jeans,And,Sneaker,Shoes, exercise, fitnessShutterstock

Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Fitness & Workouts

Fitness Pro Chanel Delisser Flaunts Six-Pack and Fat Loss Tips

Chanel_Delisser1
chaneldelisser/Instagram
Leah Groth
By Leah GrothJun 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Chanel Delisser is flaunting her six-pack. In a new social media post the influencer and fitness guru shows off her famous figure in a number of ab-baring outfits. “Transformation begins outside of your comfort zone,” she wrote in her Instagram post. “PurrrFection 🔥🥊🎯🎤” commented one of her followers. “That girl 🔥❤️” commented another. How does Chanel keep her body chiseled? Body Network has all the details on how she burns fat and stays fit.

1. Do These 6 Things to Shed Fat

According to Chanel, if you do a few things for 30 days you can shed fat fast.

  • NO alcohol
  • NO fast food/ processed foods
  • NO sweets/ sugars
  • NO soda or juice
  • Increase water intake
  • Do any form of cardio at least 3x/week

2. This Is Her 20-Minute Stairmaster Routine

In another post, Chanel revealed a “20 Minute Stairmaster routine” that helps burn fat.

  1. Steady pace… 12 minutes (level 6 - 7)
  2. As fast as you can… 2 minutes (level 10 - 12)
  3. Skip a step… 2 minutes (level 3 - 4)
  4. Side steps … 2 minutes each side (level 6 - 7)

Related: 5 Foods to Ditch for Fat Loss, Says Weight Loss Coach

3. Discipline and Consistency

According to Chanel, getting in shape boils down to a few simple habits. “Discipline leads to habits. Habits lead to consistency. Consistency leads to growth!”

4. Here Is What Chanel Eats in a Day

Chanel recently detailed her diet in an Instagram video. For breakfast she eats oatmeal with granola, blueberries, pumpkin seeds and unsweetened coconut flakes. Then she has a GNC meal replacement shake. Lunch is a chicken salad, followed by a fruit bowl for a mid-afternoon snack. For dinner she has shrimp, brown rice, and broccolini.

Related: The Biggest Weight Loss Mistake I Made, and What I Did Instead to Lose 60 Pounds

5. More Healthy Habits

In another post, she offered a few simple suggestions on how to stay on track – even during the holidays. 
”Schedule your workouts into your daily routine so that you’re less likely to skip it,” she suggested. “Stick to your workout routine and increase hydration by drinking more water,” she added. “Prioritize at least 30 minutes of movement daily (i.e. walking, running, weight lifting, etc.),” and finally she said to “prioritize sleep.”

💪🔥Body Booster: Doing a little bit of work ahead of time – by scheduling workouts, planning your diet, and setting hydration goals – will help you stay accountable and create healthy habits that are easy to incorporate into your life. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

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

Tameika_Gentles_tameikag1
Leah Groth
By Leah GrothJan 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.

She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Influencer Sculpted Her Arms With These 4 Simple Tricks

emma_finding_emz
finding.emz/TikTok
Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Emma, a TikTok influencer who goes by the handle @finding.emz has built a following on the social media platform for sharing about her weight loss journey and experiences competing in Ironman competitions. She claims to have lost over 176 pounds in a little under two years, with the help of weight loss surgery and changing her approach to diet and exercise. In one of her viral videos she shares her incredibly impressive arm transformation and reveals how she went from flabby to firm. “Now I changed my arms from this to this. Now, this transformation took a little under two years, which sounds like a long time, but it's really not,” she says in the video. Here is how she did it.

1. First Step: Figure Out How to Lose Weight

@finding.emz

The most common question i get is about my arms 💪🏼 people want to know what the magic exercise is, and i wish i could say there was one but unfortunately it comes down to weight loss, a good diet, exercise and consistency #looseskin #armexercise #batwingarms #lifeafterweightloss #weightlosstransformation #armworkoutsforwomen #flabbyarms #flabbyarmsworkout

First and foremost, “the first step was I had to lose weight,” says Emma. “What you're seeing in my arms isn't just loose. Skin is also fat.”

2. Second Step: Cardio

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

“This meant that I had to move my body more,” she said in the video. This involved “incorporating at least an hour of cardio training every day.”

Related: What Happens to Your Body When You Stop Taking Ozempic

3. Third Step: Improved Diet

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

She also “had to eat better food,” she explains. “My approach was to be in a calorie deficit, eating high quality, high protein, whole foods.”

4. Fourth Step: Strength Training

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

“Once I'd lost some of the fat, I then started to incorporate a weight session into my regime,” Emma continued. “It's nothing fancy. I do two 30 to 40 minute sessions a week using mostly pin loaded machines focusing on the upper body.”

Related: 5 Secrets to Success Before You Start Your Next Diet

5. Here’s What an Expert Says

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The Body Network asked Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant, to weigh in on Emma’s tricks. “This is literally the exact definition of getting in shape especially if you are a bigger person wanting to actually lose fat,” she says. She agrees that finding motivation and moving your body more “which could be in a form of cardio or just simply increasing your steps daily,” along with eating in a calorie deficit while prioritizing protein (“the number one most important way to start losing weight,” she says) and then strength training,” are all crucial. “How much you do varies on you but more muscle mass helps you burn fat and essentially get that ‘toned look,’” she adds.

💪🔥Body Booster: To start losing weight, find motivation to increase daily physical activity, eat in a calorie deficit with a focus on protein, and incorporate strength training.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
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
✓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.

✓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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. 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

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
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 sound information and advice to make the smartest, healthiest choices.

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

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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 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.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
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Christopher Roback
By Christopher RobackJan 19, 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.

✓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.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

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"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

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The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

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Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

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Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

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While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

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Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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