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

Experts warn to stop doing these four things now.

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.

Serious mature middle age senior woman at home on couch holding mobile cellphone.
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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.

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


What Changes Can People Expect After 55?

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

Avoiding Exercise and Activity

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

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

Missing Essential Vaccinations

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

Self-Isolation

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

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

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

Settling for Poor Sleep

Depressed senior man lying in bed cannot sleep from insomniaShutterstock

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

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

More For You

Serious mature middle age senior woman at home on couch holding mobile cellphone.
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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.

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


What Changes Can People Expect After 55?

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

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

Avoiding Exercise and Activity

Mature Couple On Autumn Walk With LabradorShutterstock

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

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

Missing Essential Vaccinations

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

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

Self-Isolation

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

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

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

Settling for Poor Sleep

Depressed senior man lying in bed cannot sleep from insomniaShutterstock

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

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

Headshot of mid age adult 50 years old blonde woman standing in bathroom after shower touching face, looking at reflection in mirror doing morning beauty routine.
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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.

Regardless of gender, genetics, or current health and wellness status, it's a given fact that our bodies change in our 50s. Even Superman got old. While you might not be able to stop the aging process—mother nature is in control, after all—you can certainly slow it down. The first step to getting in front of the inevitable changes is to learn about them. Body Network asked the top physicians and health and fitness experts in the country to explain all the ways our bodies change as we hit the pivotal age of 50—and how we can respond to the changes in the best way possible. Read on to find out more.


Your Metabolism Slows Down Even More

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While your metabolism starts slowing down before 50, once you hit your 50s, you will notice it is significantly slower than your younger years. "This is simply the normal aging process," points out Matthew Mintz, MD, FACP.

💪🔥Body Booster: While regular exercise can delay this slowdown a bit, it is hard to compete with father time. "The most important thing about a slower metabolism is that it will take fewer calories to start gaining weight," explains Dr. Mintz. For example, if you had a 2,000-calorie diet during your 30s and 40s and kept your weight perfectly stable, that same exact 2,000-calorie diet may lead you to gain weight in your 50s and 60s. "This means you need to eat less to maintain your weight and restrict your calories even more if you wish to lose weight," he says.

You Might Have Digestive Issues As A Result Of Hormonal Changes

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Because the average age of menopause is just over 51, many of the changes for women are hormonal, points out Women's Hormone Balancing Fitness Expert Debra Atkinson, MS, CSCS, Founder & CEO, Flipping 50. "They'll experience changes in gut health that might show up as bloating, gas, or constipation because the same foods they've been eating can become foods they don't tolerate at the moment," she explains.

💪🔥Body Booster: Atkinson suggests trying an elimination diet to find out how you feel without the usual suspects like dairy, gluten, and wheat. "That might resolve some weight loss resistance issues, too. Once your gut heals either from eliminating certain foods for a while or adding some probiotics, you can try again and see how you do," she says.

Your Bone Loss Accelerates

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When women are going through menopause, their bone loss accelerates for three to five years, according to Atkinson. This can lead to injuries such as bone fractures—especially due to falls.

💪🔥Body Booster: Atkinson suggests strength training as the most effective way to slow bone loss. "Stay strong and work on your balance as you age, too," she says. "Estrogen was protecting bones before, and now, since it's lower or gone, you've got to get into the weight room. The good news is just twice a week, working major muscle groups will help!"

Your Muscle Loss Accelerates

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Atkinson explains that muscle loss has been occurring since peak muscle mass at age 25—unless you've been strength training to compensate. However, those losses become more significant after 50 when the production of hormones—like human growth hormone and testosterone—is reduced. "Production of those hormones does slow with age, and you can't completely stop that," she says.

💪🔥Body Booster: While you can't change mother nature, you can alter your habits—"like making sleep a priority because that's when hormones are released by your body," Atkinson points out. Also, stop long endurance training and opt for short intervals and weight training instead—such as HIIT. "Work hard for a short time—in other words, hit it and quit it!"

You Experience Muscle Fiber Loss

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Atkinson explains that you lose some muscle fiber types faster than others. "Fast-twitch muscle fiber losses begin to be more apparent—in fact, you lose them two times as fast as slow-twitch fibers," she explains. "This fact should set off an inner alarm to anyone who wants to keep their independence into their 70s, 80s, and beyond," adds Adam Friedman, CSCS, SFG, CN. He explains that fast-twitch muscle fibers are responsible for helping you to quickly regain your balance if you trip or jump out of the way of a distracted passer-by. "When you lose this ability, you are more prone to falls and injuries that can alter your quality of life."

💪🔥Body Booster: "To be proactive in prevention, I recommend including weekly exercises that target your fast-twitch fibers," says Friedman. "That means using progressive overload resistance training or using lighter resistance with increasing speed." Atkinson agrees that stimulation is critical. "If you play racquet sports, pickleball, or you dance, you're getting great fast-twitch stimulation. Otherwise imagine you're jumping rope or playing hopscotch. You need a few minutes regularly to boost that fast-twitch fiber," she adds.

Your Body Stores More Fat

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As we age, our bodies store fat more readily and burn fat more reluctantly, especially when we are stressed or dehydrated. "The drop in estrogen amplifies the negative effects of stress and stops diverting fat into areas for reproduction," Atkinson explains. So, you end up losing that hourglass shape and gaining weight around the belly easier.

💪🔥Body Booster: First of all, be aware you don't have as much wiggle room as you used to for sweets and treats, Atkinson says. "And use protein and fiber to your advantage," she adds. "Together, they help kill cravings and keep you full longer so you can avoid temptation."

Related: I Lost 100 Pounds and This Is the Secret to Success

You Lose Flexibility

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You don't see many people in their 50s doing the splits, and there is a reason. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," states Allen Conrad, BS, DC, CSCS of Montgomery County Chiropractic Center in North Wales, PA. "Muscles and tendons lose elasticity, and spinal discs degenerate as we age, which makes us more likely to get injured."

💪🔥Body Booster: Dr. Conrad urges the importance of incorporating forms of alternative healthcare into your routine, like chiropractic care, stretching, and massage therapy, as you hit your 50s. "This will help prevent injuries, and improve the recovery time when you do get injured," he maintains.

Your Skin Changes

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Just as our bodies age as we get older, so does our skin. "Skin becomes crepe, and the appearance of cellulite is more prevalent," Atkinson says. "That's a drop in collagen production thanks to a lack of estrogen."

💪🔥Body Booster: Atkinson suggests boosting collagen intake by drinking more bone broth and adding collagen powder to your smoothies or coffee. "Just don't confuse collagen protein with the rich amino acid protein that your muscle needs," she said. "You want them both."

You Are More Susceptible to Injuries

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During hormonal changes, women are more susceptible to injuries like plantar fasciitis, carpal tunnel syndrome, and tendinitis—though it's not precisely clear how—says Atkinson.

💪🔥Body Booster: To help prevent injury, Atkinson suggests doing more extended warm-ups and cooldowns. Also, vary your exercise and try to avoid repetitive movements. "Even at your desktop all day, take breaks frequently and stretch your forearms," she suggests. "When you're lifting weights, keep your joints in alignment and have a trainer observe you for small things you might be doing that could put torque on those susceptible joints."

Your Body Synthesizes Protein Less Effectively

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Atkinson explains that your body synthesizes protein less effectively than it used to after you reach 50—so muscle losses can be accelerated in those who don't eat adequate protein in their diets. "That, too, is thanks to more years on the planet!" she says.

💪🔥Body Booster: Atkinson says that the best method to deal with this is being active. "Being active means you're better at protein synthesis than if you were sedentary," she explains. "So stay active and then follow strength training with a high protein meal about an hour or two afterward. Strength training improves muscle protein synthesis!"

Your Libido Declines

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After experiencing menopause, most women report a decline in libido, explains Atkinson.

💪🔥Body Booster: To boost libido, women need more testosterone and growth hormone and less cortisol, Atkinson explains. "Putting an end to long endurance exercise and getting plenty of sleep will help," she explains. She suggests opting for strength training twice a week and short interval training sessions 1-2 times a week. Also, reduce the amount of alcohol and sugar you consume can also help in boosting libido.

Your Feet Will Change Shape

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No, it's not your imagination. As you age, your feet are getting longer and wider. "They can grow half a size in a decade," explains New Jersey Podiatrist Velimir Petkov, DPM. "Our feet also flatten as we age because the tendons and ligaments in them lose their elasticity. Weight is also a contributing factor."

💪🔥Body Booster: Dr. Petkov suggests having your feet measured every few years to ensure that you are buying the right shoe size.

You Might Develop Foot Conditions

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Some people develop foot deformities such as hammertoes and bunions as they age, adds Dr. Petkov. "These are typically hereditary, but the types of shoes you choose to wear and your activity level play a part as well," he explains.

💪🔥Body Booster: Don't try to squeeze your feet in shoes that are too tight. "That will only worsen the problem," he says.

You Are More Prone To Arthritis

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Unless you don't own a television, you are well aware that arthritis is a significant issue with people over 50—and not just in your hands. "Rheumatoid Arthritis typically appears in both feet while Osteoarthritis affects one foot," explains Dr. Petkov. "It is caused by inflammation of the cartilage and joints." Suffering from arthritis can lead to decreased activity levels and mobility.

💪🔥Body Booster: Dr. Petkov suggests investing in proper footwear and custom shoe inserts and doing your best to stay active. "Working out 2-3 times a week helps maintain good joint function," he says. Also, seek professional medical help to treat the symptoms.

You Are More Prone To Calcium Deficiency

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Calcium deficiency is widespread in people over 50, Dr. Petkov points out. "It depletes the calcium in your bones, which weakens them." This can lead to osteoporosis, bone pain, and tenderness, as well as fractures that occur as a result of minor trauma.

💪🔥Body Booster: Make sure you are getting enough calcium. "It is recommended that you get at least 1,200 mg of calcium per day," Dr. Petkov says, pointing out that yogurt, milk, and cheese are excellent sources of calcium. Not a big fan of dairy products? He suggests a cup of unsweetened soy milk, which has 140 mg of calcium, or other calcium-rich foods such as raw kale, oranges, broccoli, edamame, sesame seeds, almonds, tofu, as well as baked and kidney beans.

Your Fat Will Redistribute

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One thing that happens when your body stores more fat is that it will also redistribute it, totally changing the way your body looks. "When women are of childbearing age, their fat is distributed to their hips and thighs to support pregnancy, etc. When they age, and especially during menopause, that changes, and when the body produces less estrogen, the fat zeroes in on the belly - commonly known as menopause belly," explains fitness expert Denise Austin.

💪🔥Body Booster: Austin recommends a three-prong approach: eating clean and healthy, cardio to burn overall body fat, and targeted exercise to strengthen the core.

RELATED:5 Simple Ways to Debloat Your Body

You Might Develop Dry Mouth

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According to Mike Golpa, DDS, Director of G4 by Golpa, dry mouth is a common occurrence for those over the age of 50. "Chronic dry mouth comes with many popular medications for common senior issues like high blood pressure, Parkinson's, and arthritis, as well as being a symptom of diabetes, arthritis, and other ailments," he explains. "It isn't very often talked about by physicians or dentists alike." And, unfortunately, dry mouth can lead to more cavities and tooth decay ("less saliva means less natural washing of your teeth"), gum disease ("less saliva allows plaque to build up along and under the gum line"), and fungal infections (less saliva allows fungus to grow on your tongue, throat, and other areas).

💪🔥Body Booster: Dr. Golpa points out that there are many methods to alleviating dry mouth. These include using sugar-free gum and hard candies, as they stimulate saliva production, keeping hydrated by drinking lots of water, brushing and flossing regularly to remove plaque and stuck-on food that your saliva isn't washing off, and speaking with your physician. "If one or more of your meds is causing dry mouth about possible alternatives," he says.

You Might Become Lactose Intolerant

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McKenzie Caldwell, MPH, RDN, a dietitian based in Charlotte, NC, focusing on women's reproductive health, diabetes, intuitive eating, and eating disorder recovery, points out that dramatic bone density drops during and after menopause because of natural drops in estrogen. However, lactose intolerance is relatively common in middle-aged women, making it difficult for many to drink milk, the most commonly thought of bone-building food.

💪🔥Body Booster: Caldwell suggests exploring lower-lactose dairy products—like kefir, greek yogurt, and hard cheese—or other sources of calcium like tofu, soy milk, and leafy greens. "These can help you maintain healthy bones as you age," she says.

Your Brain May Weaken

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Along with your body, your brain weakens with age, according to Healthy Living Expert and author of Stay Young: 10 Proven Steps to Ultimate Health, Judy Gaman, MS, BSHS.

💪🔥Body Booster: "People over 50 need to exercise their brain. Think of the brain as a muscle. If you don't use it, it will shrink and become weak," says Gaman. "The simplest way to keep the brain healthy is to do new things, breaking the monotony of life, and instead step out of the comfort zone. They change things up and force the brain to be in active mode. All too often, we drive the same streets, eat the same meals, see the same people, and stick to our routine. While these routines may bring comfort and familiarity, they can also cause the brain to become dull. Stepping outside of routines will sharpen the mind and slow the aging process."

Pelvic Floor Disorder Is Likely

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Certified personal trainer Courtney Virden points out that over half of women over 50 experience pelvic floor dysfunction—which can lead to a variety of other issues. "The most common symptoms are bladder issues, organ prolapse, vaginal dryness, and low libido," she explains.

💪🔥Body Booster: One of the leading causes for this is that the pelvic floor muscles are not trained. "They should be trained and worked out like the rest of our muscles, but are so often overlooked," Virden points out. "With age and lack of training, our muscles often have an altered length-tension relationship which leads to dysfunction and issues."

Your Hair And Nails Will Weaken

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Just as our skin loses its elasticity, we may also notice changes in our nails and hair. "Many people over 50 experience brittle nails and hair that break often and do not grow as quickly," explains Occupational Therapist & Consultant Brittany Ferri, MS, OTR/L, CCTP, Owner & Founder of Simplicity of Health.

💪🔥Body Booster: Amping up calcium intake can make a huge difference when it comes to hair and nails.

Your Eyesight May Also Weaken

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It's no secret that the older you get, the worse your eyesight is. "This causes most people over the age of 50 to have difficulty seeing in the dark and judging distance and depth," explains Ferri. This can impact someone's ability to drive, especially at night or early in the morning, as well as navigate their home environment safely.

💪🔥Body Booster: Stay on top of your eyesight and have your eyes checked frequently. If you have trouble with your night vision, you should probably stay off the road when it gets dark.

You'll Have More Dental Issues

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Because tooth enamel erodes as you age, people over the age of 50 may have an increase in cavities, tooth pain, or dental issues that require increased care, points out Ferri.

💪🔥Body Booster: Stay on top of your dental care!

Your Short-Term Memory Changes

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"One of the most notable cognitive changes that may occur is poor short-term memory, which can impact simple daily tasks and routines that have been in place for years," points out Ferri. Cognition also changes in the form of judgment, with some people experiencing slowed reaction times and poor body awareness.

💪🔥Body Booster: Keep your cognition fine-tuned with memory games, memory-boosting activities, and staying active in general.

Your Testosterone Levels May Decrease

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Generally speaking, testosterone levels tend to decrease as men age, especially after 50, points out Stanton Honig, MD, director of Male Urology at Yale Medicine. "This may result in increased fat, decreased muscle mass, and more difficulty with maintaining muscle mass," he says. Besides, the prostate tends to grow in men over the age of 50, and in some patients, it may result in urinary symptoms such as getting up a lot at night, frequent urination, and urgency to run to the bathroom.

💪🔥Body Booster: Dr. Honing explains that a healthy lifestyle helps avoid low testosterone. "Eating better and exercising can improve matters for men diagnosed with the condition; many also have other health challenges, such as obesity or diabetes, which lifestyle changes can help," he says. Additionally, testosterone therapy can be prescribed for men with low testosterone caused by an androgen deficiency, but this is more for sexual interest than hardness. "If the doctor determines that there are psychological rather than health-related roots to his erectile issues, such as depression, stress or anxiety, antidepressants or anti-anxiety medications can be helpful," he adds. Or, if there are relationship problems, consider counseling. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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

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Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”


Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

RELATED:8 Diet Tips to Lose Weight, According to Coach

Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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 fighting an unexplained weight gain after 40? You're not alone. According to renowned women's health expertDr. Mindy Pelz, speaking with Marie Forleo (#1 New York Timesbestselling author of Everything is Figureoutable), many women are making critical hormone mistakes that sabotage their metabolism. "Women as a whole, we are massively dysregulated right now. Our metabolic system is dysregulated. Our nervous system is dysregulated. Our hormones are dysregulated," explains Dr. Pelz.


"When my patients say, 'I went to sleep, and I woke up, and I felt like I was 20 pounds heavier,' I believe them. Because it can be a fairly rapid change if they're not doing something about it," says Dr. Monica Christmas, menopause program director at the University of Chicago Medicine.

Here are the biggest hormone mistakes women over 40 are making and how to fix them.

Mistake 1: Still Counting Calories After 40

"We're done with calories. It tells us nothing about our health. It doesn't give us any vision of good hormonal health. It is an old, outdated theory that needs to go away," Dr. Pelz says in the video. Instead of counting calories, she emphasizes blood sugar management: "Blood sugar absolutely tells you how quickly you're going to age, if you're going to store fat, if you're going to balance hormones."

Mistake 2: Not Adapting Your Diet to Age-Related Changes

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"When people come to me and say, 'I've always eaten this way, and I've never gained weight,' I say to them that it doesn't matter what you always did. That doesn't fly anymore," says Dr. Christmas. She emphasizes that after 40, you must be "meticulous about what you put into your body and be diligent about the way you move your body."

RELATED: Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

Mistake 3: Ignoring Hidden Obesogens in Your Food

"All fat is excess. It's not undisciplined. It's not you're a bad person, it's not your genetics," explains Dr. Pelz. She reveals a shocking truth about food chemicals: "There are chemicals that are put in our food that are literally known obesogens... it tells your stem cell... to make fat cells." Your body stores these toxins in fat cells to protect vital organs.

Mistake 4: Misunderstanding Female Hormones After 40

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"Men are run by one hormone, testosterone. Women are run by three hormones – estrogen, progesterone, and testosterone. And we work off a 30-day cycle," explains Dr. Pelz. "Our three hormones all want a different lifestyle. They all react to toxins differently. They just are a little more sophisticated." This complexity increases after 40, when hormone levels begin to fluctuate more dramatically.

Mistake 5: Relying on Hormone Therapy Alone

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Dr. Christmas warns that hormone therapy isn't a weight-loss solution: "Hormone therapy (HT) will not help you lose weight, nor is it indicated for weight loss. It may actually contribute to a little bloating in the midsection for some patients."

RELATED:5 Signs Your Body May Be Lacking Vitamin D, Say Experts

Mistake 6: Fasting Incorrectly After 40

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"Mistake number one is they fast too long... what ends up happening is all of a sudden we got a bunch of complaints like people's hair, they're losing their hair. Or if you fast too much, you actually metabolically can get stuck and your body starts to hold on to weight," warns Dr. Pelz. She emphasizes that women should never fast the week before their period, explaining that "progesterone is like, 'girl, give me a cookie, give me some chocolate. Sit your ass down, and then I'll give you a menstrual cycle.'"

Mistake 7: Eating at the Wrong Times

"When melatonin goes high, you actually become more insulin resistant," explains Dr. Pelz. This means eating late at night can lead to increased fat storage, especially after 40. She recommends waiting an hour after waking before eating breakfast, as "cortisol was meant to make you move" and can affect insulin sensitivity in the morning.

Mistake 8: Following an Unbalanced Exercise Routine

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"You can't exercise your way out of a bad diet and you can't eat your way out of no exercise. It's got to be a combination of both. Especially in midlife and beyond," emphasizes Dr. Christmas. She recommends 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week for women over 40.

RELATED:Fitness Influencer Shares His Bodybuilding Secrets and Flexes His Biceps

The Solution: A Complete Hormone Reset After 40

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The solution combines several key strategies:

  1. Choose nature's carbs: "A good carb is one that the earth provided us, and a bad carb is most likely one that humans made for us," Dr. Pelz explains.
  2. Feed your gut microbiome: "There are bacteria, good bacteria in your gut that sends your brain signals that says, 'feed me,'" says Dr. Pelz.
  3. Follow a Mediterranean diet: Dr. Christmas recommends this approach as it "has been shown to lower the risk of cardiovascular disease, metabolic syndrome, osteoporosis, dementia and certain cancers."
  4. Support natural detox: "When we're shedding every month, we're actually detoxing," Dr. Pelz reveals, noting the importance of maintaining healthy cycles as long as possible.

RELATED:6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

The Last Word

The bottom line? While hormonal changes after 40 are inevitable, weight gain doesn't have to be. By avoiding these common mistakes and implementing targeted strategies for diet and exercise, you can maintain your health and vitality through every hormonal transition. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Are you prematurely aging yourself? Sure, there are things you can do to help yourself look younger, including going under the knife or getting botox and other injections. However, according to one expert, simply bidding adieu to some bad habits can also effectively slow down aging. Kien Vuu, MD, Founder of Vuu MD Performance and Longevity, author of Thrive State, reveals 9 bad habits you should break if you want to look forever young.


1. Smoking

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If you want to slow down aging, start by putting down the pack of smokes. “The act of smoking can severely damage your skin and internal organs by introducing harmful molecules that speed up the aging process,” explains Vuu. Additionally, smoking can shrink your blood vessels, thereby decreasing oxygen and nutrient flow to the body.

2. Chronic Stress

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Don’t stress – it might age you faster. “Persistent stress results in the continuation of cortisol secretion, which can decrease the body's collagen,” says Vuu. “This protein sustains the skin's elasticity and can contribute to DNA-level cellular harm, causing premature aging.”

3. Sleep

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Sleeping more can help you with aging. “As we sleep, our bodies repair and renew cells. When sleep is consistently missed, these vital processes are disrupted and can accelerate internal and external aging,” says Vuu.

4. Sedentary Lifestyle

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Move more to age better. “Living a sedentary life can quickly lead to a decline in muscle mass and strength and a slower metabolism,” says Vuu. “It can also lead to steepening degeneration of body functions, which effectively speeds up the aging process.”

5. Highly Processed Foods

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Your diet also impacts aging. “Eating lots of highly processed foods often means you're consuming too much sugar and unhealthy fat and not enough potassium, fiber, calcium, magnesium, and vitamins,” claims Vuu.

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

6. Toxic Relationships

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Toxic relationships can age you faster. “Remaining in harmful relationships can sustain stress and emotional disturbance, which adversely affects mental well-being and can be evident physically in the signs of aging,” says Vuu.

7. Loneliness

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On the opposite side of the spectrum, having few relationships is also not great for aging: “Loneliness can heighten the body's stress response, increasing the production of stress hormones and inflammation,” explains Vuu. These can increase the risk of a range of conditions, from heart disease and diabetes to dementia.

8. Selfishness

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Ego based living can age you faster as well. “When someone is entirely absorbed with themselves, a life without the intention of service, we activate the survival and stress system of our bodies. On the other hand, social connections and living a life of purpose are not just beneficial, but essential for our existence, and can also contribute to a longer life,” says Vuu.

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

9. Skin Damage

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Lather up in sunscreen if you want to look younger. “Exposure to UV rays without protection can lead to skin damage, including wrinkles and age spots, and significantly increases the risk of skin cancer, contributing to premature aging,” says Vuu.

💪🔥Body Booster: Be proactive about aging by examining your habits and making corrections now.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.