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4 Ways to Naturally Boost Your Testosterone From William Li

Make a few tweaks to your routine and make a positive impact on your hormones.

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Is your testosterone low? There are things you can do to boost it the natural way, claims one health expert. William Li is a bodybuilder and fitness influencer with over 3.8 million followers on TikTok and 1.2 million on Instagram. He regularly shares videos on how to improve health and fitness without going to extremes. In a recent viral video, he shared five things to do if “you want to naturally boost your testosterone.” We also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.


1. Get 10 to 30 Minutes of Sunlight

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“Number one is getting enough sunlight,” says Li. “Try to get 10 to 30 minutes of sunlight a few times per week.”

2. Get 6 to 8 Hours of Sleep Per Night

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“Number two, try to get six to eight hours of sleep,” he says. What are the health benefits of sleep? 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.

3. Maintain a Healthy Body Fat Percentage

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Number three, he recommends maintaining a healthy body fat percentage. “Around 10 to 15 percent for men is ideal,” Li maintains.

4. Consume Nutrient Dense Foods with Healthy Fats.

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“Number four is to consume nutrient dense foods with healthy fats,” says Li. He specifically recommends whole eggs, salmon, mackerel, sardines, oysters, red meat, spinach, seeds, and nuts.

5. RDN Weighs In

tara_collingwood6dietdivatara/Instagram

Collingwood is onboard with these recommendations. “Just a healthy lifestyle in general is important, but so is some fat on your body and fat in the diet,” she explains. “Not all of the foods he lists have healthy fats, but they are all nutrient dense and good to include for various reasons (zinc, iron, protein, fat, etc).” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

More For You

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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.

Is your testosterone low? There are things you can do to boost it the natural way, claims one health expert. William Li is a bodybuilder and fitness influencer with over 3.8 million followers on TikTok and 1.2 million on Instagram. He regularly shares videos on how to improve health and fitness without going to extremes. In a recent viral video, he shared five things to do if “you want to naturally boost your testosterone.” We also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.


1. Get 10 to 30 Minutes of Sunlight

Three generation white family on a beach smiling to camera, parents piggybacking kids, close upShutterstock

“Number one is getting enough sunlight,” says Li. “Try to get 10 to 30 minutes of sunlight a few times per week.”

2. Get 6 to 8 Hours of Sleep Per Night

Senior man smiling while asleep in the morning, pleased pensioner lying in bedShutterstock

“Number two, try to get six to eight hours of sleep,” he says. What are the health benefits of sleep? 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.

3. Maintain a Healthy Body Fat Percentage

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

Number three, he recommends maintaining a healthy body fat percentage. “Around 10 to 15 percent for men is ideal,” Li maintains.

4. Consume Nutrient Dense Foods with Healthy Fats.

Hard-boiled eggShutterstock

“Number four is to consume nutrient dense foods with healthy fats,” says Li. He specifically recommends whole eggs, salmon, mackerel, sardines, oysters, red meat, spinach, seeds, and nuts.

5. RDN Weighs In

tara_collingwood6dietdivatara/Instagram

Collingwood is onboard with these recommendations. “Just a healthy lifestyle in general is important, but so is some fat on your body and fat in the diet,” she explains. “Not all of the foods he lists have healthy fats, but they are all nutrient dense and good to include for various reasons (zinc, iron, protein, fat, etc).” And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

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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.

Sleep, movement, nutrition, and stress reduction are the foundations for optimizing any and all aspects of sexual health. When it comes to each of these 4 factors, it's not enough to simply tell my patients to do better. I have to provide them with tangible guidance on how to make the next better decision.


Eat These Foods

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For nutrition, I provide recommendations on convenient and healthy snacks that are high in protein.

  • Chickpeas: Vitamin B6, found in chickpeas, has been known to regulate testosterone, estrogen production, serotonin and dopamine, all of which can lead to an increased libido and increase in sex hormones.
  • Edamame: Going through menopause? Soy-based foods, including tofu and edamame, are rich in isoflavone compounds. These compounds can attach to estrogen receptors within the body, functioning as phytoestrogens. They trigger a gentle estrogen-like effect, potentially enhancing your arousal.
  • Carrots: Beta-carotene supports the endocrine system, which i turn can help boost libido.
  • Snack Packs of Nuts: Zero pun intended.Omega-3s, Zinc and L-arginine, found in snack packs of nuts, can help you perform.

Those are all good options. Portion control is key. Minimizing added sugars is also crucial. By eating anti-inflammatory foods and limiting pro-inflammatory foods, we can improve all aspects of sexual functioning.

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

Do Aerobic Exercise

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Aerobic exercise, turns out, may be just as effective as viagra to treat ED. If that's not a reason to move our bodies, I don't know what is! Some of my favorite examples of aerobic exercise include running and swimming but even dancing counts—anything that gets your heart pumping.

Reduce Stress

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And stress—stress in our lives related to anything may impact libido. If work, a person/people, situations are causing us stress, our bodies may respond in a way that reduces sex drive. Consider a massage, as that can also be a part of foreplay.

Related: “Tough Love” Dieting Advice From a Weight Loss Coach

Get Better Sleep and Checked For Sleep Apnea

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When it comes to sleep, I recommend sleep apnea testing for many of the men who see me. Nighttime urination, low testosterone, erectile dysfunction, low libido, and fatigue are all common symptoms of sleep apnea (it's not just about snoring) and oftentimes, my patients present with several of these symptoms. The ideal amount of sleep per night is 7 to 9 hours.

💪🔥Body Booster: Boost your libido by incorporating carrots, rich in beta-carotene, into your diet to support your endocrine system.

Amy Pearlman, MD, is a Board-Certified Urologist and Co-Founder of Prime Institute.

FACT CHECKED BY Christopher Roback

As an expert in weight loss and hormones, I have spent the last four years helping thousands of women balance hormones and lose weight as they go through perimenopause and menopause. I have 20 years of experience in traditional medicine, additional training in functional medicine, additional certifications in lifestyle medicine, and health and wellness coaching. But more importantly, I have dedicated my entire practice to helping women navigate these changes because this is the most underserved time in a woman's health journey and makes a huge impact on the way they feel and age.


There are five main hormonal imbalances that impact women as they go through perimenopause that directly impact their ability to lose weight. Many of my patients are frustrated because the things that they did in their 20s and 30s no longer work to allow them to control the scale after the age of 35. This is very disheartening, and so by understanding hormone balance, what's happening in your body, and ways to address and heal the root cause, women are empowered to control the scale at any age.

Here are the 5 Hormone Imbalances, the symptoms, and some treatments for each:

1. Adrenal Fatigue Caused by Chronic Stress and a High Demand Lifestyle

Sarah A. GibsonCopyright Sarah A. Gibson

  • Low energy/fatigue
  • Mid-afternoon crash
  • Difficulty falling asleep at night
  • Difficulty staying asleep/3 am waking with mind racing and can't fall back asleep
  • Brain fog: difficulty with concentration, memory, recall
  • Excess weight around the middle
  • Difficulty losing weight
  • Feeling anxious or irritable.

Treatment: With adrenal fatigue people can feel chronically stressed. Some of the things you can do yourself to help with this imbalance is to focus on stress management techniques like meditation, yoga, walks in nature and to work on regulating your sleep.

2. Sex Hormone Imbalance

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Estrogen Dominance

  • Mood issues: anxiety, irritability
  • Heavy periods
  • Clotting with menstrual bleeding
  • Dense breast tissue
  • Mood swings
  • Fatigue
  • Difficulty falling asleep and staying asleep.

Low sex hormones

  • Hot flashes
  • Night sweats
  • Low libido
  • Difficulty climaxing
  • Low muscle mass.

Treatment: You should talk to your medical provider to see if HRT is needed and right for you, but stress and adrenal fatigue will deplete progesterone supplies, so just managing these will naturally increase your progesterone levels, which is the calming hormone and will allow your sex hormones to balance out a little.

3. Vitamin D Deficiency

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  • Low energy
  • Mood disturbance: depression, anxiety
  • Inflammation
  • Brain fog
  • Hormone imbalance
  • Difficulty maintaining a healthy weight
  • Higher risk for cardiovascular disease and osteoporosis.

Treatment: Patients should get labs done to check their vitamin D levels. You want your levels to be between 60 and 80. If they're not, a vitamin D supplement can help, although sometimes a prescription is needed to increase your serum level. Meanwhile, make sure you are getting enough sunlight, which will increase your vitamin D levels.

4. Thyroid Dysfunction

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  • Thermodysregulation (feeling cold or hot all of the time)
  • Brittle hair and nails
  • Dry skin
  • Fatigue
  • Low energy
  • Heart palpitations
  • Anxiety
  • Excessive sweating
  • Difficulty sleeping.

Treatment: Thyroid dysfunction can often be a methylation issue, so make sure to talk to a doctor and get labs done. But one thing you can do is include more selenium in your diet. One example of this would be eating two Brazil nuts daily to provide selenium that will support thyroid health. I also often recommend methylated B vitamins as an additional supplement.

5. Insulin Resistance

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  • Abdominal fat
  • Fatigue/low energy
  • Slow metabolism (can't lose weight even if you starve yourself)
  • Gain weight very easily
  • Can lead to prediabetes and diabetes.

Treatment: Again, make sure to talk to your doctor but along with that, what you eat can make a difference.

Eating fiber and protein to stabilize your blood sugar is going to be your top lifestyle hack here.

Focus on eating 4 to 5 smaller meals per day spaced about three hours apart, focusing on 20 to 30 g of protein each time you eat and adding in 5 to 10 g of fiber each time you eat as well. This will stabilize blood sugar which will help to reverse insulin resistance.

The Impact of Stress

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Every high-functioning female deals with stress on a constant basis. The problem is that stress was meant to be just a short-term response! And when we are younger, we can handle the chronic demand for additional cortisol. However, as we begin to go through perimenopause, our bodies become more sensitive. Our adrenal glands can't keep up with the high demand, and we start to experience symptoms like worsening anxiety, brain fog, and irritability. The reason for this is that the adrenal gland has to produce more than just cortisol; when it gets fatigued, we end up hormonal imbalances.

You Can Transform Your Health and Thrive

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I have many high-functioning women who are clients and don't understand why they are suddenly struggling with symptoms since their lifestyle has always been high-stress. My client, LaTonya, was a busy mom with two teenage twins, had gotten her PhD, and was the CEO of a busy company. She had been working with a personal trainer doing intense workouts for eight months prior to working with me. We diagnosed her hormone imbalances, switched her daily routine, added in medications and supplements to heal her body, and focused on hitting her nutrition goals. In just six months, she was down over 50 pounds and thriving in her busy schedule.

I have thousands of stories of women who have gotten transformational results. Every single day, our team celebrates these wins and highlights the impact that we've had on women's lives.

Nutrition Strategies for Hormone Balance

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At our practice, we teach "food freedom," where no foods are off-limits. Instead, we help clients focus on hitting protein and fiber goals to fill in dietary gaps.

Fiber-rich foods

Vegetables and whole grains contain fiber, which balances blood sugar, controls hunger hormones, and even promotes healthy estrogen levels.

Examples of fiber-rich foods include:

Whole Grains: Oats, brown rice, and quinoa aid digestion and provide sustained energy.

Fruits: Apples (with skin), berries (raspberries, blackberries, strawberries), and pears improve digestion and offer antioxidants.

Vegetables: Broccoli, Brussels sprouts, and carrots enhance digestion and provide essential nutrients.

Legumes: Lentils, chickpeas, and black beans are high in fiber and protein.

Nuts and Seeds: Chia seeds, flaxseeds, and almonds are packed with fiber and healthy fats.

Protein-Rich Foods

Protein is broken down into amino acids, which are the building blocks for so many things our bodies need, including making brain chemicals (neurotransmitters), building hormones, and repairing lean muscle.

Examples of Protein-Rich Foods Include:

Animal Sources: Chicken breast, salmon, and eggs are high in protein and essential amino acids.

Dairy: Greek yogurt, cottage cheese, and milk offer balanced protein and calcium.

Legumes: Lentils, chickpeas, and black beans provide protein and fiber, ideal for vegetarian diets.

Nuts and Seeds: Almonds, pumpkin seeds, and peanuts are rich in protein and healthy fats.

Soy Products: Tofu, tempeh, and edamame are versatile, protein-rich plant-based options.

Food rich in Vitamin D

Vitamin D is essential for so many functions in our body, yet most of us are deficient in it! Vitamin D helps regulate healthy weight, decrease inflammation, stabilize mood, prevent osteoporosis, and protect against cardiovascular disease.

Examples of Foods rich in Vitamin D Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D

Fortified Foods: Fortified milk, orange juice, and cereals help meet daily vitamin D needs.

Egg Yolks: Eggs provide a modest amount of vitamin D and essential nutrients.

Mushrooms: Some varieties, like shiitake and maitake, contain vitamin D, especially when exposed to sunlight.

Omega-3 Fatty Acids

Omega 3 fatty acids help reduce inflammation and improve both brain health and heart health.

Examples of Omega-3 Fatty Acid-Rich Foods Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s and provide high-quality protein.

Chia Seeds: Packed with omega-3s, they can be easily added to smoothies, yogurt, or oatmeal.

Flaxseeds: High in omega-3s, they can be ground and incorporated into various dishes, such as baked goods or cereals.

Walnuts: A convenient snack option, rich in omega-3s and beneficial fats.

Hydration

Staying well-hydrated helps manage symptoms like bloating and dryness.

Tips for Staying Hydrated Include:

Water: Aim to drink at least 8 glasses (64 ounces) of water daily. Carry a reusable water bottle to ensure you're drinking throughout the day.

Hydrating Foods: Incorporate water-rich foods into your diet, such as cucumbers, watermelon, oranges, and strawberries, which can contribute to overall hydration.

Herbal Teas: Herbal teas like chamomile or peppermint can be a soothing way to increase fluid intake without caffeine, which can sometimes exacerbate dehydration.

Limit Dehydrating Beverages: Reduce consumption of caffeinated and alcoholic beverages, as they can lead to dehydration. If you do consume them, balance them with additional water intake.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Exercise Strategies for Hormone Balance

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Strengthen your muscles

As women age and hormone levels change, we lose lean muscle (which is called sarcopenia). This causes our metabolism to slow down because muscle burns almost twice as many calories as fat does, so when we lose muscle mass, we burn fewer calories.

Another reason this is so important is that we are at risk for changes in balance and mobility as we age (as a woman, you don't want to be the one who has "fallen and can't get up!")

A simple way to combat this is to incorporate lifting weights for 20 minutes 3 times per week. And if you are just starting out, you can do this right in your living room by using exercises like squats, push ups, and overhead press. This protects lean muscle and can prevent that loss of muscle.

Move your body

Just as it is important to strengthen your muscles, it is important to move your body. As we age, our activity level can decrease, which causes weight gain. Therefore, by focusing on daily movements, we continue to burn calories the same way we did when we were younger!

Easy strategies include:

  • Trying to hit step goals! You can track daily steps and slowly increase over time to get to a goal of 10,000 steps daily.
  • Incorporate flexibility movements that also build lean muscle, like yoga and Pilates.
  • Even just developing a simple daily stretching routine can help your balance and mobility as you age.
  • Focus on simple habits.

As we age, our bodies become more sensitive to daily fluctuations. For example, you may notice that it is more difficult to recover from a night of terrible sleep. By focusing on simple habits and staying consistent, you can develop a pattern that sets your body up for success.

Exercise plays a critical role in managing menopause symptoms by:

Reducing Hot Flashes: Regular aerobic exercise can help lower the frequency and severity of hot flashes.

Improving Mood: Exercise boosts endorphin levels, helping to manage mood swings and anxiety.

Enhancing Sleep Quality: Physical activity promotes better sleep patterns.

Maintaining Bone Density: Weight-bearing exercises like walking and strength training prevent bone loss.

Supporting Weight Management: Regular physical activity helps in maintaining a healthy weight, reducing the risk of associated health issues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Common Mistakes to Avoid

Sarah A. GibsonCopyright Sarah A. Gibson

The two biggest mistakes that women make when trying to lose weight after the age of 40 are:

  1. Starving themselves
  2. Over-exercising.

Prioritize Nutrition: Many women starve themselves and restrict entire food groups in order to move the scale. This causes the metabolism to slow down and burn fewer calories, making it even harder to lose weight. Focusing on foods that include protein and fiber is just one of the important parts of nutrition. Another is eating more consistently throughout the day to communicate with the body that there is a consistent source of energy and it can burn more calories.

Limit exercises that increase cortisol, like running, HIIT, and intense workouts, especially during the hormone balancing and healing part of your perimenopause journey, but listen to your body. If you incorporate things like walking, cycling, or swimming for aerobic health, start with short periods of time and see how your energy levels are the next day.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Is Your Weight Gain Hormonal?

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It's very important for women to talk with their medical provider, but one easy way to determine hormonal weight gain is by following the simple at-home tip:

Measuring Waist to Hip Ratio.

  1. Start by measuring your waist at its smallest point.
  2. Then, measure your hips at their widest point.
  3. Divide WAIST / HIP
  4. If that number is LESS than 0.8, your weight gain is not likely due to hormone imbalance.
  5. However, if that number is 0.8 or GREATER, you likely have hormone imbalances that must be addressed first to manage the scale.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Finding Your Path to Balance and Health

Sarah A. GibsonCopyright Sarah A. Gibson

Unfortunately, hormone imbalance is very complicated and is dependent on each specific person. There isn't a one-size-fits-all approach that works for everyone. Most women are doing the lifestyle things that they are told to do and not seeing results, and it's because they don't know exactly what's happening in their bodies.

Once you have a diagnosis and a clearly outlined plan to be able to address the root cause and heal your body, it becomes much easier to develop lifestyle habits that not only balance hormones, but also reverse symptoms.

Weight gain is just a symptom of something deeper happening in your body. The most important thing is to align yourself with a medical provider or specialist who will listen to you and help you through this time. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dave_Asprey5
Dave Asprey
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Do you want to live 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.

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FACT CHECKED BY Leah Groth
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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.


1. This is the Essential First Step

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"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

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"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

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Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

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"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

Related: I Lost 70 Pounds After Stop Doing These 7 Things

5. One Tip You've Never Considered: Visit Different Countries

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"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.