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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.

Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Belly

Here are the lifestyle habits responsible for her amazing body.

Leah Groth
By Leah GrothJun 15, 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
Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothJun 15, 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
Fitness & Workouts

Whitney Simmons is flaunting her flat tummy while trying to motivate her followers. In a new social media post the fitness influencer flaunts her washboard abs in a sports bra and workout pants prior to a workout. “LEGS GET IT 🌶️💥🍓✨❤️‍🔥 GLUTE focused leg day today,” she captioned the series of Instagram snaps, revealing her booty workout. What exercises does she do to keep her booty fit – and what are the other lifestyle habits responsible for her amazing figure? The Body Network has all the details.

Weight Training

“I love weight training. Weight training is my go-to. I feel so strong and powerful [when I do it!]” she told Life & Style. She previously did mostly cardio to stay as “skinny and small as possible.” However, lifting weights was a game-changer. “When I discovered weight training, that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!”

She Plans Her Sessions

Whitney_Simmons2whitneyysimmons/Instagram

“Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

“I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she said. “You’ve got to have that balance, otherwise you’re just going to go crazy. The mental health is what started my entire fitness journey, and if I ate just protein shakes all day everyday I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

Breakfast

Whitney_Simmons3whitneyysimmons/Instagram

Whitney is a breakfast person. “I love starting my morning with oatmeal, it’s a good source of complex carbs in the morning to give me that energy that I need, especially before the gym,” she told Life & Style. She will also add protein, like scrambled eggs.

Smoothies

“I love to make a smoothie at home, where you can’t even taste the protein because there’s so much fruit and amazing antioxidants,” Whitney told Life & Style. “I just toss in spinach and fruit and pop in one scoop of protein.”

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Glute Workout

Whitney_Simmons6whitneyysimmons/Instagram

Here is Whitney’s glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 bulgarian split squat

4️⃣ 3x10 glute dom back extension

💪🔥Body Booster: Even if getting “smaller” is your goal, opt for weight training over strictly cardio. It won’t get you “big” and is more sustainable for fat loss.

proteincardioworkout routinescarbs

More For You

Fitness & Workouts

Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Belly

Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothJun 15, 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.

Whitney Simmons is flaunting her flat tummy while trying to motivate her followers. In a new social media post the fitness influencer flaunts her washboard abs in a sports bra and workout pants prior to a workout. “LEGS GET IT 🌶️💥🍓✨❤️‍🔥 GLUTE focused leg day today,” she captioned the series of Instagram snaps, revealing her booty workout. What exercises does she do to keep her booty fit – and what are the other lifestyle habits responsible for her amazing figure? The Body Network has all the details.

Weight Training

“I love weight training. Weight training is my go-to. I feel so strong and powerful [when I do it!]” she told Life & Style. She previously did mostly cardio to stay as “skinny and small as possible.” However, lifting weights was a game-changer. “When I discovered weight training, that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!”

She Plans Her Sessions

Whitney_Simmons2whitneyysimmons/Instagram

“Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

“I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she said. “You’ve got to have that balance, otherwise you’re just going to go crazy. The mental health is what started my entire fitness journey, and if I ate just protein shakes all day everyday I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

Breakfast

Whitney_Simmons3whitneyysimmons/Instagram

Whitney is a breakfast person. “I love starting my morning with oatmeal, it’s a good source of complex carbs in the morning to give me that energy that I need, especially before the gym,” she told Life & Style. She will also add protein, like scrambled eggs.

Smoothies

“I love to make a smoothie at home, where you can’t even taste the protein because there’s so much fruit and amazing antioxidants,” Whitney told Life & Style. “I just toss in spinach and fruit and pop in one scoop of protein.”

Related: The Rosenberg Sisters Show Off Flat Tummies During “Full Body Burn” Workout

Glute Workout

Whitney_Simmons6whitneyysimmons/Instagram

Here is Whitney’s glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 bulgarian split squat

4️⃣ 3x10 glute dom back extension

💪🔥Body Booster: Even if getting “smaller” is your goal, opt for weight training over strictly cardio. It won’t get you “big” and is more sustainable for fat loss.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Adelina_Jordan_lina_fit1
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothJan 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.

She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” 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: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Fitness Expert Gabby Dawn Allen’s Secrets to Getting in Shape

Gabby_Dawn_Allen12
gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 13, 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
✓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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.

Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

Fitness & Workouts

Lisa Jean Reveals Her 6-Pack Abs Workout That “Burns”

Lisa_Jean_Lanceford4
lisafiittworkouts/Instagram
Leah Groth
By Leah GrothAug 03, 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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.

Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

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

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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

She Lost 115 Lbs on Ozempic: 8 Side Effects

Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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