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25 Ways to Not Look Older After 50, Say Experts

Doctors reveal the best ways to adapt.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

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.

More For You

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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.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.


The Sun Can Cause “Photoaging” and Make You Look Older

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A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

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It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

Lack of Exercise Can Make You Look Older

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“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

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Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

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Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

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"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

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"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

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A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

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

Not Doing This Can Make You Look Older

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"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Eric Berg DC
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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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

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The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

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After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

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Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

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Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

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Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

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Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

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Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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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

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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

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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.

Melanie Abeyta Harmony Aesthetics Center
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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.

We all know there is no such thing as the “fountain of youth.” However, certain wellness habits promote longevity. Body Network spoke to Melanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach and Owner of Harmony Aesthetics Center in Los Angeles, CA, and asked her the question we are all dying to know the answer to: How can we look younger, without going under the knife? According to Abeyta, here are 10 wellness habits that will add a decade to your life.

Protect Your Skin from the Sun

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Later up in SPF. “Sunscreen isn’t just for the beach! Daily SPF is your best anti-aging tool,” instructs Abeyta. “I had a client in her 60s with incredibly youthful skin who told me her secret was sunscreen every single day since her 20s. It’s never too late to start protecting your skin!”

Hydrate Inside and Out

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Make sure to hydrate. “Your skin reflects your hydration levels. Drink plenty of water and use hydrating serums with ingredients such as hyaluronic acid,” Abeyta recommends. “I’ve seen clients with dry, flaky skin transform their glow by simply committing to hydration.” Pro tip: Apply hyaluronic acid while your face is still damp or mist your face throughout the day if you don't live in a humid climate.

Invest in Skincare for Your Skin Type

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Make sure you are using skincare appropriate for your skin type. “Think of it like this: Your skin is unique, and it deserves a routine that caters to its specific needs,” she says. “For example, if you have oily skin, lightweight, oil-free moisturizers, and gentle cleansers can help balance oil production without clogging pores. You’ll want to use hydrating ingredients such as humectants and ceramides in a heavier cream to lock in moisture for dry skin. Sensitive skin benefits from soothing products with minimal fragrances, such as a calming aloe vera gel or a ceramide-rich barrier cream.” The bottom line? “Listen to your skin, adjust your routine as needed, and invest in quality products that work with, not against, your skin type. It’s not about having a cabinet full of products; it’s about using the right ones.”

Focus on Gut Health

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Next, prioritize gut health. “Your gut and your skin are deeply connected. A clean diet rich in vegetables, probiotics, and omega-3s can clear up inflammation and improve skin tone. One client came to me with stubborn adult acne and once we worked on her diet and added supplements, her skin cleared up beautifully,” Abeyta says.

Prioritize Sleep

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Sleep is one of the easiest ways to turn back the hands of time. “Your skin repairs itself while you sleep. A solid 7-8 hours can do wonders for your complexion. When I ask my clients about their sleep habits, it’s often the missing piece in their wellness routine,” says Abeyta.

Diet and Nutrition

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Diet and skin health go hand in hand, Abeyta states. “Foods rich in antioxidants, such as berries, green tea and dark leafy greens help fight free radicals that age your skin. Omega-3s from salmon or walnuts can reduce inflammation and keep your skin supple. And don’t underestimate the power of hydration which can be found in cucumbers, watermelon and celery are great for keeping your skin plump. Remember, what you eat shows up on your face,” she says.

Take a Holistic Approach

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“A holistic approach includes balanced nutrition, hydration, stress management, quality sleep and consistent skincare,” says Abeyta. “I always tell clients that no cream can replace what good sleep and hydration can do for your skin. Pair these practices with medical-grade treatments such as microneedling or lasers and you’ll amplify your results. Think of skincare as part of a larger self-care routine, it all works together.”

Get Physical

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Regular physical activity helps improve your mental well-being, increase your energy levels and help burn calories. “By releasing endorphins which are the “feel good” hormones, you are creating a positive emotional balance for yourself while also increasing your strength and stamina. It also helps improve your metabolism which helps your skin cells function better (i.e.: loss of elasticity) which in turn helps reduce the appearance of fine lines and wrinkles,” she says.

Manage Your Mental Health

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“We all know that stress can take a toll on our bodies, both mentally and physically. And signs of stress can also be visibly shown on our faces in the form of fine and wrinkles,” Abeyta explains. “To help balance and/or reduce stress, engage in mindful activities such as meditation, yoga, and relaxation techniques like deep breathing. You can also do some form of physical activity such as walking, running, swimming, hiking – anything to get your body moving that will release the endorphins to help boost your mood and manage the stress. All of these small habits will help reduce your stress levels and help you focus on your mental health so you will look and feel better,” she says.

Commit to the Commitment

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Whatever the habit you are committing to, especially if it’s a new habit, commit to stick with it. “Start small and build on it. If you’re starting to exercise for the first time, start with walking just 30 minutes a day. If you’re committing to incorporating new foods in your diet, start with one and get accustomed to it, and then when you’re ready, add another. New habits work best when they are implemented consistently. You will see and feel noticeably better every day, I promise!” she concludes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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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.

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

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Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster