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7 Ways to Reduce Inflammation in Your Body

Take control of your health with these 7 tips.

Ferozan Mast
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Ferozan Mast
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Chronic inflammation is linked to a host of illnesses and negative health outcomes. “Inflammation that’s not specifically from an infection or injury often doesn’t manifest into a lot of clear symptoms,” Ketan Amin, MD, tells Novant Health.

“It just kind of smolders in the background. [People] may not even realize they have an inflammatory condition because it's a subtle change that occurs over weeks, months, and even years. So they’re just dealing with the symptoms, like fatigue, every day — and, day after day, it gets a little bit worse.” Thankfully inflammation can be reversed or prevented—here’s how.

Nutritious Food

Raw vegetables background. Healthy organic food concept.Shutterstock

Eating the right foods—for example, the Mediterranean Diet—can make a big impact on inflammation, experts say.

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Varinthrej Pitis, MD, tells Scripps Health. “An anti-inflammatory diet also limits foods that promote inflammation,” says cardiologist James Gray, MD.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Anti-Inflammatory Supplements

spoon with dietary supplements on fruits backgroundShutterstock

Certain supplements may help fight inflammation. “Turmeric has been known for its anti-inflammatory effects for centuries — I take it every day,” Dr. Amin says.

“Garlic is another good one. And capsaicin, from cayenne, can be used on joints externally to reduce inflammation and pain.”

Stress Management

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Stress management, for example, meditation, has been shown to help lower or prevent inflammation. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says Dr. Gray.

“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”

Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Inflammation increases with weight gain, experts say. “As our weight increases, so does the amount of visceral fat in our body,” endocrinologist Dr. Karla Saint Andre tells Houston Methodist On Health.

"These cells are biologically active, secreting hormones and other substances that can put the body into an inflammatory state. This type of fat can also deposit inside and between organs — the pancreas, liver, intestines, and more. When this happens, the inflammation these cells trigger can cause dysfunction of these organs, contributing to issues like insulin deficiency and, eventually, type 2 diabetes.”

RELATED: 4 Signs You Aren't Eating Enough Protein

Don’t Smoke

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking and vaping cause inflammation throughout the whole body. “The general perception among the public is that e-cigs are ‘safer’ than cigarettes,” Peter Shields, MD, tells Ohio State University.

“The reality is the industry is changing so fast ­— and with minimal regulation — that usage is outpacing the rate of our scientific understanding. It’s becoming a public health crisis we should all take very seriously from a general pulmonary health, cancer risk and addiction perspective. E-cigs may be safer than smoking, but that is not the same as safe, and we need to know how unsafe they are.”

Intermittent Fasting

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

Intermittent fasting may prove a powerful tool for reducing inflammation. “Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation,” Manpreet Mundi, M.D, tells the Mayo Clinic. “Such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.”

RELATED: Get Lean Muscle Tone in 30 Days With This Workout

Healthy Habits

Young woman waking up in the morning in the bed in the bedroomShutterstock

Focus on overall health and good habits to prevent long-term inflammation. “When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dr. Pitis.

“Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”

💪🔥Body Booster: A healthy diet and regular exercise can help prevent inflammation.

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Nutrition & Diet

7 Ways to Reduce Inflammation in Your Body

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.
Shutterstock
Ferozan Mast
By Ferozan MastApr 25, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Chronic inflammation is linked to a host of illnesses and negative health outcomes. “Inflammation that’s not specifically from an infection or injury often doesn’t manifest into a lot of clear symptoms,” Ketan Amin, MD, tells Novant Health.

“It just kind of smolders in the background. [People] may not even realize they have an inflammatory condition because it's a subtle change that occurs over weeks, months, and even years. So they’re just dealing with the symptoms, like fatigue, every day — and, day after day, it gets a little bit worse.” Thankfully inflammation can be reversed or prevented—here’s how.

Nutritious Food

Raw vegetables background. Healthy organic food concept.Shutterstock

Eating the right foods—for example, the Mediterranean Diet—can make a big impact on inflammation, experts say.

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Varinthrej Pitis, MD, tells Scripps Health. “An anti-inflammatory diet also limits foods that promote inflammation,” says cardiologist James Gray, MD.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Anti-Inflammatory Supplements

spoon with dietary supplements on fruits backgroundShutterstock

Certain supplements may help fight inflammation. “Turmeric has been known for its anti-inflammatory effects for centuries — I take it every day,” Dr. Amin says.

“Garlic is another good one. And capsaicin, from cayenne, can be used on joints externally to reduce inflammation and pain.”

Stress Management

Side view portrait of a relaxed woman listening to music with headphones lying on a carpet at homeShutterstock

Stress management, for example, meditation, has been shown to help lower or prevent inflammation. “We may not be able to change many of the stressful situations we encounter in life, but we can change our response and perception by learning to manage stress better,” says Dr. Gray.

“It’s important to remember also that measures to reduce inflammation pay off over time with improved health and reduced risk of chronic disease.”

Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Inflammation increases with weight gain, experts say. “As our weight increases, so does the amount of visceral fat in our body,” endocrinologist Dr. Karla Saint Andre tells Houston Methodist On Health.

"These cells are biologically active, secreting hormones and other substances that can put the body into an inflammatory state. This type of fat can also deposit inside and between organs — the pancreas, liver, intestines, and more. When this happens, the inflammation these cells trigger can cause dysfunction of these organs, contributing to issues like insulin deficiency and, eventually, type 2 diabetes.”

RELATED: 4 Signs You Aren't Eating Enough Protein

Don’t Smoke

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

Smoking and vaping cause inflammation throughout the whole body. “The general perception among the public is that e-cigs are ‘safer’ than cigarettes,” Peter Shields, MD, tells Ohio State University.

“The reality is the industry is changing so fast ­— and with minimal regulation — that usage is outpacing the rate of our scientific understanding. It’s becoming a public health crisis we should all take very seriously from a general pulmonary health, cancer risk and addiction perspective. E-cigs may be safer than smoking, but that is not the same as safe, and we need to know how unsafe they are.”

Intermittent Fasting

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

Intermittent fasting may prove a powerful tool for reducing inflammation. “Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation,” Manpreet Mundi, M.D, tells the Mayo Clinic. “Such as Alzheimer's disease, arthritis, asthma, multiple sclerosis, and stroke.”

RELATED: Get Lean Muscle Tone in 30 Days With This Workout

Healthy Habits

Young woman waking up in the morning in the bed in the bedroomShutterstock

Focus on overall health and good habits to prevent long-term inflammation. “When you don’t eat healthy, don’t get enough exercise, or have too much stress, the body responds by triggering inflammation,” says Dr. Pitis.

“Chronic inflammation can have damaging consequences over the long term. So the food you eat, the quality of sleep you get and how much you exercise, they all really matter when it comes to reducing inflammation.”

💪🔥Body Booster: A healthy diet and regular exercise can help prevent inflammation.

Healthy Body

8 Daily Habits for a Stronger Immune System

Happy athletic couple flexing their muscles after working out in a gym and looking at camera.
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Ferozan Mast
By Ferozan MastJul 07, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

A strong, balanced immune system is crucial to overall health, and by making just a few simple lifestyle changes can make a real difference. “Your immune system fights everything from cold and flu viruses to serious conditions such as cancer,” says the CDC. “Immune systems are complex and influenced by many factors.” Here are eight daily habits to support your immune system.

Regular Exercise

Woman doing a workout with dumbbells at the gymShutterstock

Exercise is good not just for your immune system but for overall health and happiness. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

Healthy Diet

Healthy lunch. Shrimp Burrito Bowl with brown rice, spinach, radish, black beans, tomato and broccoli.Shutterstock

A healthy diet is key to a strong immune system. “Incorporating a healthy diet ensures your body is getting the vital antioxidants, vitamins, and minerals, including A, C, E, B6, potassium, and zinc, it needs to produce infection-fighting white blood cells,” Edward Pankey, MD, tells Summa Health. “A balanced diet includes a variety of fruits and vegetables, lean meats, whole grains, and low-fat dairy. Eating well also means limiting saturated fats found in high-fat meats and dairy and cutting back on your salt and sugar intake.”

RELATED:20 Delicious Foods to Boost Your Metabolism and Lose Weight

Good Sleep

Man, sleeping and bed in morning rest for healthy wellness, peace and quiet on comfort pillow at home. Tired or exhausted male person asleep or dreaming on peaceful holiday or weekend in the bedroomShutterstock

Sleep is essential for immune health. “Scientific evidence is building that sleep loss13 can negatively affect different parts of the immune system,” says the CDC. “This can lead to the development of a wide variety of disorders.”

Stress Management

tired business woman sleepy and bored from sitting at a desk for a long time and has office syndromeShutterstock

Unchecked, chronic stress can impact your immune system. “Chronic stress reduces your ability to ward off germs,” Dr. Pankey says. “When you’re stressed, your body produces higher levels of the hormone cortisol, which suppresses your immune response by decreasing white blood cell production. Getting plenty of sleep and incorporating stress-relieving techniques, such as yoga, meditation, exercise, and talk therapy, are key to keeping your stress in check.”

Stay Hydrated

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Drink plenty of water to support your immune health. “Water is important because our blood and lymph, which have immune cells in them, need water in order to flow to circulate throughout our bodies,” Allergy & Immunology doctor Chen Lin, MD, tells Houston Methodist.

Protect Your Gut

woman clutching her stomach with her hands in discomfortShutterstock

Experts say your gut health can impact your immune health. “The majority of the immune system is found in the lining of your intestine, so it’s a good idea to support your gut and microbiome with lots of good bacteria,” David M. Goldberg, MD, tells NewYork-Presbyterian. “A well-rounded, balanced diet, like the Mediterranean diet, that includes vegetables, lean meats, and healthy fats, is another way people can improve their immune system.”

RELATED:20 Superfoods for People Over 50

Don’t Smoke

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Smoking is terrible for your immune health. “Smoke from cigarettes contains more than 7,000 toxic chemicals that can harm white blood cells, making you more susceptible to infection,” Dr. Pankey says. “In addition, excessive alcohol use weakens the immune system.”

Watch Your Weight

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

Maintain a healthy weight to support your immune system. “Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions,” says the CDC. “Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, staying within your daily calorie needs, getting enough sleep, and engaging in regular physical activity. Obesity may also lower vaccine effectiveness for numerous diseases, including influenza, hepatitis B, and tetanus.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Couple posing at the gym
Copyrights Mark Dean Edwards
Mark Dean Edwards
By Mark Dean EdwardsSep 29, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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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.

As a nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.

Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark_Dean_Edwards7Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark_Dean_Edwards5Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

Mark_Dean_Edwards3minimalist_mark/Instagram

Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

  • Maintain and build muscle mass, which naturally declines with age
  • Support collagen production for skin elasticity
  • Provide essential amino acids for overall health and repair
  • Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

  • Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
  • Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
  • Lean beef: Packed with iron and zinc, important for skin health and immune function
  • Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
  • Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

Sliced,Avocado,On,A,Cutting,BoardShutterstock

I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

  • They hydrate the skin
  • They protect against sun-induced skin aging
  • They support the production of collagen and elastin
  • They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
  • High in potassium
  • Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

  • Improved gut health, directly linked to better skin health
  • Immune system boosting
  • Anti-inflammatory benefits
  • Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

  • Vitamin K for strong bones
  • Folate for cell health
  • Carotenoids for skin protection
  • Antioxidants, protecting the body from oxidative stress and reducing inflammation
  • Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

A variety of nuts in wooden bowls.Shutterstock

Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

  • Vitamin E for skin health
  • Healthy fats for skin elasticity
  • Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

  • Protects against UV damage to the skin
  • Supports heart health
  • May help reduce the risk of certain cancers
  • Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

Organic olive oil pouring from carafe into glass bowlShutterstock

No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

  • It hydrates the skin
  • It protects against free radicals
  • It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

Dark Chocolate Bar with CrumblesShutterstock

If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

  • Lowered oxidative stress

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

RELATED: 12 Powerful Ways to Transform Your Body at Any Age

11. Curcumin: Anti-inflammatory Magic

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

  • Coffee protects against cellular damage from free radicals
  • Coffee may lower the risk of type 2 diabetes and certain cancers
  • Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

Different types of collagen for skin care flat lay with collagen quote made of wooden blocksShutterstock

Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

  • Collagen improves skin elasticity and hydration
  • Collagen supports joint health and mobility
  • Collagen can improve symptoms of osteoarthritis
  • Collagen strengthens hair and nails
  • Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

  • It contains allicin, a compound with powerful antioxidant properties
  • It may help lower blood pressure and cholesterol levels
  • It supports immune function
  • It has anti-inflammatory effects
  • And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

  • Powerful anti-inflammatory properties
  • Support for cardiovascular health
  • Nutrients that promote skin elasticity and hydration
  • Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

RELATED:3 Easy Steps That Will Help Anyone Lose Weight and Look Great

The Power of a Holistic Approach to Healthy Aging

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While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

RELATED: I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark_Dean_Edwards10Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Ways to Debloat Your Belly Fast, According to an MD

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Leah Groth
By Leah GrothOct 05, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Expert-Recommended

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

Bloating happens to the best of us – especially women. Whether due to stress, hormone fluctuations, or gut/digestive issues, a bloated, gassy belly is never fun. Luckily, there are some things you can do to minimize the bloat, according to Kenneth Brown, MD, a Texas-based gastroenterologist, Founder and Chief Medical Officer of Atrantil, and the host of the Gut Check Project podcast. “During the menstrual cycle, hormonal fluctuations, primarily estrogen and progesterone, can have a significant impact on gastrointestinal function for women. These changes can lead to symptoms such as bloating, abdominal discomfort, and changes in bowel,” he says. “There are a few strategies that encompass dietary adjustments, lifestyle changes, and targeted supplements that can help with bloating during various phases of the cycle.”

Amp Up Your Fiber Intake

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A fiber-rich diet can help with bloating, says Dr. Brown. “A balanced diet with ample fiber can regulate bowel movements and prevent constipation, a common cause of bloating,” he says. While you should include a variety of fiber sources like fruits, vegetables, whole grains, and legumes, “take care not to rapidly increase fiber intake, as it can temporarily worsen bloating,” he notes. “Gradually increase fiber consumption and make sure to drink plenty of water to support healthy digestion.”

Hydrate

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He also recommends hydrating. “Maintaining proper digestive function and preventing constipation requires adequate hydration,” he continues. “Aim to drink at least 8 glasses of water per day, and more if you are physically active or reside in a hot climate. Sufficient hydration can also help reduce water retention, which can contribute to bloating.”

Exercise

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Physical activity is also important. “Engaging in regular physical activity stimulates intestinal motility, reduces constipation, and eases bloating,” says Dr. Brown. “Moderate exercises like walking, cycling, or swimming for at least 30 minutes a day can be beneficial. Gentle yoga poses that target the abdominal region, such as cat-cow poses or seated twists, can also promote digestion and relieve bloating.”

Manage Your Stress

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Stress has a significant impact on digestive function and can worsen bloating, Dr. Brown claims. “Adopt stress-reducing techniques such as deep breathing exercises, meditation, or mindfulness. Engaging in relaxing activities like reading, taking a warm bath, or listening to soothing music can also lower stress levels and promote overall digestive health,” he says.

Eat Mindfully

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Also, practice mindful eating. “Eating habits play a role in bloating,” Dr. Brown notes. “Practice mindful eating by thoroughly chewing food, eating slowly, and avoiding distractions like television or smartphones. This can prevent overeating, improve digestion, and reduce the likelihood of bloating.”

Limit Trigger Foods

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Certain foods can heighten bloating, especially during the menstrual cycle when the digestive system becomes more sensitive. “Common trigger foods include dairy products, artificial sweeteners, and high-fat or spicy foods,” Dr. Brown reveals. “Keeping a food diary can help identify personal trigger foods and limit their consumption, especially during the premenstrual and menstrual phases.”

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

Drink Herbal Teas

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Certain herbal teas like peppermint, ginger, and fennel possess natural properties that ease bloating and promote digestion. “Enjoying a cup of these teas after meals may provide relief from bloating and abdominal discomfort,” suggests Dr. Brown.

Try Over-the-Counter Remedies

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In some instances, over-the-counter remedies like Atrantil “can not only reduce bloating by absorbing gas, but also feed your good bacteria which prevents bloating in the long term,” he says.

Drink Warm Lemon Water

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Warm lemon water may help alleviate bloating for some individuals “by promoting hydration, stimulating digestive enzymes, increasing bile flow, reducing inflammation, and supporting regular bowel movements,” says Dr. Brown. “However, its effectiveness can vary depending on the underlying cause of bloating and individual factors such as digestive health and diet. It's important to note that warm lemon water may not be suitable for everyone, especially those with GERD or acid-related digestive issues.”

RELATED: Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine

Get Some Probiotics or Prebiotics

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When examining the broad scope of data on probiotics, studies have generally found them to be no more effective than a placebo over the long term. “However, it's important to note that probiotics can still provide benefits for some individuals. If it works for you, continue taking them. However, people with SIBO should be cautious as probiotics may exacerbate bloating by introducing more bacteria into areas where they shouldn't be,” says Dr. Brown. Prebiotics, such as large complex polyphenols like Quebracho Colorado, and fibers like inulin, “play a vital role in managing bloating and supporting digestive health,” he adds. “They selectively stimulate the growth of beneficial bacteria in the gut, which helps rebalance the gut, reduce inflammation, improve gut movement, aid enzyme production, and positively influence the gut-brain connection. Recent studies have shown that Quebracho Colorado offers greater benefits than inulin, leading to increased short-chain fatty acid production and improved microbial diversity. Incorporating prebiotics into your diet can have a powerful impact on your digestive well-being and bloating management.”

💪🔥Body Booster: If you are experiencing bloating, focus on hydrating and eating healthier foods.

Nutrition & Diet

10 Proven Ways to Get Rid of Abdominal Fat at Home

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Ferozan Mast
By Ferozan MastSep 09, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Belly fat is not only uncomfortable but dangerous and linked to serious diseases such as type 2 diabetes and heart disease. "The issue is health, not cosmetics," bariatric surgeon Dr. Garth Davis tells Houston Methodist. "The presence of visceral fat is a good predictor of the development of chronic metabolic disease, whether it's hypertension, heart disease or diabetes." If belly fat is bothering you, there are things you can do to help get rid of it. Here are ten proven ways to get rid of abdominal fat at home.

1. Eat More Fiber

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Eating more soluble fiber from vegetables, fruit, and beans can help get rid of belly fat, researchers from Wake Forest Baptist Medical Center discovered. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," says Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. "Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not.”

2. Avoid Added Sugars

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Added sugars, such as those in soda, can encourage belly fat accumulation. Switch to water or tea instead. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health.

3. Cardio For 30 Minutes

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Try to get at least 30 minutes of brisk cardio a day. “Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet,” Deborah Kurzrock, RD, tells Sutter Health.

“Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning.”

RELATED: 15 Ways to Lose 3 Pounds Per Week by Walking

4. Watch the Carbs

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Avoid ultra-processed foods, which tend to be high in refined carbohydrates. “The combination of both fat and sugar intake can really be problematic,” endocrinologist Samantha Harris, MD, tells Scripps Health. “Focusing on whole and unprocessed foods with limited added sugars and adding more produce can be helpful. Carbs should be eaten in moderation and, for some, considered mostly as a garnish or dessert.”

5. Get Off the Couch

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Studies show people who sit all day tend to accumulate fat around their middle. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels — that make up metabolic syndrome.”

6. Eat More Protein

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“Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Kurzrock says. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

RELATED: This Is Exactly How to Lose Body Fat This Year

7. Manage Stress

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Stress can, unfortunately, lead to belly fat accumulation. “Reduce your stress. When we’re stressed, our adrenal glands produce cortisol, a stress hormone,” says Kaiser Permanente. “Cortisol stimulates our fight or flight response, which in turn stimulates our appetite to fuel our bodies to combat the stress. This leads to higher insulin levels in our bodies and a craving for sugary, fatty foods.”

8. Lift Weights

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Experts say that lifting weights can also help blast belly fat. “To really lose weight, aim for 300 minutes of aerobic exercise per week,” says Kaiser Permanente. “Low-intensity activities, such as walking, biking, swimming or jogging, can lead to great results. Weightlifting builds muscle, and muscles burn more calories than fat.”

9. Get Good Sleep

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Get at least 7 hours of good quality sleep every night. “Getting the right amount of shut-eye helps,” according to Houston Methodist. “In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.”

RELATED: How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

10. Make Sustainable Changes

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Don’t look for a “quick fix”—the best way to lose belly fat and keep it off is to make long-term healthy habits a part of your lifestyle. “If anything that’s done to help someone lose weight, whether it’s an eating plan, an exercise program or a medication, is stopped or taken away, the weight almost always comes back,” Dr. Harris tells Scripps Health.

💪🔥Body Booster: Eat more fiber from fruit and vegetables to help blast belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 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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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

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Christopher Roback
By Christopher RobackApr 03, 2025
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Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

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Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
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Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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