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Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

Here are the tips that keep the actress fit in her forties.

Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Fitness & Workouts

Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg.

RELATED: White Lotus Star Parker Posey, 54, Reveals Her Go-To Health and Wellness Habits

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

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During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

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

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg.

RELATED: White Lotus Star Parker Posey, 54, Reveals Her Go-To Health and Wellness Habits

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

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During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

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

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

White Lotus Star Parker Posey Reveals Her Habits

LOS ANGELES, USA. February 10, 2025: Parker Posey at the season 3 premiere for HBO's The White Lotus.
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Leah Suzanne
By Leah SuzanneApr 06, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Parker Posey, dubbed “queen of the indies” by Time magazine in 1997, is one of the many stars having a major moment due to HBO’s hit series The White Lotus. The star, 56, plays southern belle Victoria Ratliff, the matriarch of a wealthy family falling apart at the seams. While her character is probably the least zen of the vacationers, melting down when her supply of lorazepam disappears, the actress’s real-life health and wellness habits are deeply rooted in zen culture. Here are the grounding rituals, wellness habits, and daily practices Parker Posey, 56, swears by to stay balanced, energized, and healthy—on and off screen.

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

She Takes Sound Baths

New York, NY, USA - December 19, 2017: Actress Parker Posey with her dog Gracie attend Paw Prints 1st Annual Paw-liday party screening of Best in Show at IFC center

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Posey, who was recently profiled for the New York Times, invited the writer to join her for a sound bath. What is a sound bath? According to the writer, “various chimes and bowls are played in an intentional therapeutic sequence; the treatment may uplift the spirit, release stuck energies and rouse engagement with the surrounding environment.”

Her Diet Is Healthy – And She Drinks Tea

NEW YORK - APRIL 15: Actress Parker Posey attends the Zac Posen for Target Collection launch party at the New Yorker Hotel on April 15, 2010 in New York City.

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After the sound bath, Posey and the profilers ate at Cafe Mogador in New York City. She ordered a plate of Moroccan eggs and a bowl of cauliflower soup. She also brought along her own tea bag and ordered hot water. Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

She Also Takes Saunas

NEW YORK-JUNE 22: Parker Posey attends the 2016 Coach And Friends Of The High Line Summer Party at The High Line on June 22, 2016 in New York City.

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According to the writer, Posey is also a fan of saunas. Some claim the health benefits of saunas are plentiful, including detoxification, increased metabolism, weight loss, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation. However, there isn’t a lot of research backing up the claims.

And, Does Cold Plunges

CANNES, FRANCE - MAY 15, 2015: Parker Posey at the gala premiere for her movie "Irrational Man" at the 68th Festival de Cannes.

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Shea also enjoys following up the sauna with a cold plunge, per the New York Times. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Menopause Has Left Her Feeling “Settled”

Parker Posey at FAY GRIM Premiere Presented by Magnolia Pictures & HDNet Films, Independent Film Channel IFC Center, New York, NY, May 16, 2007

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Menopause has left her feeling “settled,” Parker told The Times that. “By the time I turned 30 I felt I’d lived two lives, I’d really pushed myself. But at this age your energy is really important to you, so you can say yes or no to things because you know what feeds you. There’s more self-acceptance of your idiosyncrasies and what makes you happy. We have our lens and point of view and stay with friends that create a similar space.”

She Indulged in Self-Care While in Thailand

SANTA MONICA, CA - JUL 23: Parker Posey Fox Summer TCA Press Tour All Star Party at the Santa Monica Pier, Santa Monica, California on July 23, 2007

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Posey told The Times that Thailand was the ideal place to indulge herself. “I wasn’t good at all that until now, but now I had all these massages, I got on board with all the supplements I needed, I did sound baths, reiki, Pilates. It felt needed. And the Thai culture is just so wise, it makes you feel, oh, I was so stupid taking this stuff personally. It’s all a path and it’s about protecting yourself,” she said.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Practices Ayurveda

Parker Posey attends the 'Irrational Man' photocall during the 68th annual Cannes Film Festival on May 15, 2015 in Cannes, France.

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Posey once told WebMD that she is all about Ayurvedic practices. “I spent some time in New Mexico -- I was doing a movie called The Eye -- where there is the Ayurvedic Institute. I hit it off with them and sat in on some lectures, and it was fascinating. Your journey is to heal yourself through what your body is telling you. I hit it off with them and sat in on some lectures at the Institute, and it was fascinating,” she said, revealing that her dominant type is Dosha Pita. “It's small frame, quick mind, consume things quickly and forget just as easily. There are foods and herbs you can take to counter that. Your journey is to heal yourself through what your body is telling you.”

She Changed Her Diet

Parker Posey at the 12th Annual Costume Designers Guild Awards at the Beverly Hilton Hotel. February 25, 2010 Beverly Hills, CA Picture: Paul Smith / Featureflash

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“I gave up wheat and sugar. And coffee. [I] have more energy, [am] not as tired, not taking naps, not moody, not lethargic -- since I [also] gave up red meat, and I eat the occasional chicken. I feel so much saner. And I'm obsessed with bitter melon,” she said.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Does Yoga

Actress PARKER POSEY at the world premiere, in Hollywood, of "The Lake House". June 13, 2006 Los Angeles, CA 2006 Paul Smith / Featureflash

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Posey is a big fan of yoga. “There are so many great teachers and yoga studios in New York and I get into all of them when I am not working,” she told WebMD. Her least favorite form of fitness? “Running is a little absurd to me. It's like running in circles without having a place to go. Serious athletes, of course, reach a level of the zone, but I can't get there. I would never run because it's like: what am I running from?” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

61-Year-Old Lisa Rinna Shares 10 Daily Habits That Keep Her Looking Half Her Age

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Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Lisa Rinna is steaming up the internet with her latest sizzling hot throwback snap. The 61-year-old Real Housewives of Beverly Hills alum shared a provocative photo on her social media this week, eliciting a major response from her followers. “@gregswalesart you are a master I forget just how great I looked,” she captioned the photo of her flawless figure. “Flawless appeal,” commented one. “Age-defying beauty,” added another. How does the star look better than most people half her age? Here are ten things the Body Network knows about Lisa Rinna’s approach to diet and exercise.

She’s Lived in “Moderation”

“I’ve been really fortunate to get to 60 and be healthy, knock on wood,” Rinna told Cosmo in January 2024. “I keep a very moderate lifestyle. I’ve worked out since I was 16 years old. I live in moderation, even though it seems like I live very loudly and largely. I get my rest. I eat mostly healthy. I’m moderate. I don’t go crazy with anything. So there’s no silver bullet. There’s nothing that I’m super challenged with.”

She Has Good Genes

Lisa admits that genetics have played a role in her longevity. “I’ve been very lucky with my health. My body maintains itself pretty well at this age,” she added to Cosmo. “People are like, ‘How the heck do you do that?’ Genetics. I have a good base of genetics and I got lucky with that. So it’s not that hard for me. And I still look good, so that’s fun, easy, nice. I enjoy it. I present it the way I want to. And when I can’t do that anymore, I won’t.”

She’s “Aging Disgracefully”

Lisa has stopped caring about other people’s opinions. “I just don’t care about what people think about me, and that has been a tremendous gift that I have learned,” she said. “I’ve gotten to that place where at 60, I am so much more confident than I was at 30,” she continued. “I love this age because I’m freer and more confident and more passionate than I’ve ever been ... there’s this whole thing about aging gracefully, and I’m like, ‘I’m going to age disgracefully.’”

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Is a Believer in Hormone Replacement Therapy

Lisa is a fan of hormone replacement therapy (HRT) to treat menopause symptoms. “Everything you can go through, I was going through it. I couldn’t sleep, the hot flashes, everything, and I was anxious and angry and just a mess,” she said about her experience with menopause. “If I’m going to have a better life by taking [hormones], I’m going to do it. If you took my hormones away, I would kill you, probably. I really think they’re helpful in so many ways.”

She Accepts that Aging Is Inevitable

Lisa has accepted that she is getting older. “I think it is about passion. You can’t fight aging. Aging is going to happen. How do I do it so that I feel good and I’m happy? That’s what I’m looking for, and I’m still passionate, and I’m still curious about life,” she told Cosmo. “I don’t necessarily need to look like I’m 20 years old, though that’s fun if you can get it. But you know what I’m saying? It’s about how do you morph yourself into this era and still feel good, be curious, be passionate, and be happy?”

Jazzercise

Lisa has been dancing her way to a hot body since she was a teen. “I’ve had the same fitness routine since I was 16,” she told Us Weekly. “It started with Jazzercise, and I’ve been consistent about working out ever since.”

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Yoga

She also gets her zen on. “Yoga has been my life savior for 26 years I’ve been practicing now,” she added to Us. “It’s my consistent … you know, I do many workouts and I go through lots of different things, but I think most consistently practicing yoga has been the most helpful in keeping myself grounded and somewhat space … somewhat…”

She Follows a “Dirty Vegan” Diet

While Lisa eats some animal products, she tries to fill her plate with plant-based foods and produce. “I tend to call myself a dirty vegan," she told People. “I’m mostly plant-based—but if I do need to eat some meat, I’ll have it.”

Exercise Makes Her Feel Better

Lisa tries to focus on how exercise makes her feel, instead of just her looks. “I’m always doing something. I just do because I feel better,” Lisa told OWN. “If I feel better, I’m nicer. If I’m nicer, my life goes better.”

RELATED:3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

She Mixes Up Workouts

"My one piece of advice though is finding more than one form of exercise that you love to do and then mixing it up," Lisa explained on her website. "One day do the Pilates, and then the next day you play tennis. Maybe you can even incorporate a Friday night salsa dancing class with your girlfriends!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Leslie Bibb Reveals Her Diet and Fitness Secrets

LOS ANGELES - FEB 28: Leslie Bibb arrives at the Harper's Bazaar Celebrates The Launch Of The Dukes of Melrose Event at the Sunset Tower on February 28, 2013 in West Hollywood, CA
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Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Leslie Bibb has been stealing scenes this season on This White Lotus as part of the salacious swimsuit-clad friend trio, which includes Michelle Monaghan and Carrie Coon. A few things you might not know about the gorgeous blonde actress? One, she is married to her White Lotus costar Sam Rockwell, whom she has been with for over 15 years. Two, she has been acting for nearly 30 years. Brace yourself for number three: In November, she turned 50. If you are curious how she manages to look half her age, Body Network rounded up her top diet and fitness habits.

She Hydrates in the Morning

Bibb starts her day by hydrating. “I try to drink water first thing in the morning. Sometimes it's hard, I try to get as much water in me, at least like 20 ounces so I can check that off the list. As Sam likes to say, I hydrate,” she told The Zoe Report.

She Does Yoga

“I am a morning person, by the way, so I like to get up early and I like to listen to some jazz. And then I try to do yoga with my yoga teacher, this wonderful teacher in Los Angeles, Jenny Brill. It just gets me back in my body,” she told TZR. “I think yoga is like a treat for myself because I do a private [lesson], which is nice.” She added: “Yoga for me has been a really centering, good thing.”

RELATED: White Lotus Star Parker Posey, 54, Reveals Her Go-To Health and Wellness Habits

She Meditates

LOS ANGELES, USA. February 10, 2025: Leslie Bibb at the season 3 premiere for HBO's The White Lotus.​She Hydrates in the MorningShutterstock

Leslie likes to get her zen on. “I always try to meditate. I've done a meditation class. I have a mantra. I have it all. But it's hard sometimes. My brain can get a little busy,” she says.

She Makes Her Own Hummus and Curries

Leslie Bibb and Sam Rockwell at the Los Angeles premiere of 'Tag' held at the Regency Village Theatre in Westwood, USA on June 7, 2018.

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She also confessed that her “new obsession” is cooking, particularly two things. “One is instead of buying cans of beans, doing an old school dry beans: soaking them overnight, and then making my own hummus so I'm not buying it. Doing it truly from scratch, so if I'm making chili, all my beans are dry, and then it's nothing from a can. Then the second thing I've really gotten into is learning how to make curries. I would say that coconut milk, and coconut cream, and curries have become my new obsession in the kitchen. I'm obsessed with making a Thai Curry,” she told TZR.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Invests in Cooking Gadgets

LOS ANGELES - JAN 10: LESLIE BIBB ABC All Star Winter TCA Party 2012 on January 10, 2012 in Pasadena, CA

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She also invests in cooking gadgets to make healthy eating easier. “My Ninja is my thing. It's a go-to ... And I don't even think I've scratched the surface of what it can do. I make my own pesto, I make my own hummus, the other day I made from scratch cauliflower soup. And this is the other thing, I'm really into making my own broth. I do my own vegetable stock or my own chicken stock. It's so silly and corny, but I love it. I have a thing about opening a fridge and seeing a full fridge or a full freezer, like the way my aunts and my mom always used to have when I was a kid. It just makes me feel faith, and like I'm taken care of if there's food in the house in that way,” she says.

She Drinks Her Greens.

PARK CITY, UT-JAN 28: Actress Leslie Bibb attends the "Don Verdean" premiere at the Eccles Theater during the 2015 Sundance Film Festival on January 28, 2015 in Park City, Utah.

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Bibb told New York Magazine that she loves Athletic Greens. “The first thing I do in the morning is drink this. I love that it simplifies taking a ton of supplements. It doesn’t have a weird taste to it,” she says. “The color green gets a really bad wrap. Dare I say there’s a hint of vanilla in this, but it doesn’t taste the way it looks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Got Her Dream Body at 45

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Copyright shaunatheresa/Instagram
Leah Groth
By Leah GrothJan 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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If you struggle to lose weight in your forties using the same weight loss tools as you did in your thirties, you probably fail to make progress. According to one expert, the same diet and fitness routines stop working as you age. Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies, and lose fat for life” using her STRONG method. In a new social media post the influencer, who looks better at 45 than she did at 25, reveals some of the wisdom she learned the hard way. “If I knew these sooner I would have saved myself SO MUCH time and grief on my fitness journey,” she writes in the Instagram caption. “5 things I wish I knew before age 40.”

Carbs Are Not the Enemy

The first thing she wishes she knew in your younger years is that carbohydrates are not the enemy. “Carbs are your friend! They have gotten a bad rap over the years and I fell into the trap of thinking they were hindering my progress when in fact they have been a CRITICAL component with getting stronger and looking more “toned”. Carbs are your muscles preferred energy source, especially when weight training. Muscle is where you store glucose, more muscle means better insulin sensitivity. Having carbs pre and post training will optimize your results!” she writes.

Walking Daily Is a Game Changer

Next, she wishes she laced up her sneakers more. “Walking daily is underrated. I used to think I had to spend hours running, sweating away on a stairmaster or doing HIIT to lose fat but diet is KING for fat loss. Although walking has helped with my body composition and it doesn’t compete weight lifting like intense cardio can. It also lowers stress, helps digestion, is easy to do PLUS it doesn’t impact hunger. Very important when in a calorie deficit,” she writes.

Calorie Deficit Plus Weight Training Makes You Toned

“Calorie Deficit + Weight Training = TONED,” is the third thing she wishes she knew sooner. “To get ‘toned’ you need 2 things, less body fat (achieved with a deficit) and more muscle (achieved with weight training). If you’re new to training you may lose fat and build muscle at the same time, but most people need separate phases to focus on fat loss then muscle building. It takes time but it’s 1000% worth it. You will NOT get toned by using high reps with low weight. Lift hard and align your diet with your goals,” she writes.

You Lose Muscle As You Age

Next, “Aging comes with muscle loss,” she writes. “If you are not weight lifting, you’ll lose lean muscle mass which impacts hormones, metabolism, energy, function, insulin sensitivity and more. Even if it’s just 2 days a week, get in the gym. Lift some weights with a goal of getting stronger. Your 80 year old self will thank you.”

Building Muscle Is the Best Anti-Aging Too

And her last piece of wisdom? “The BEST anti-aging hack is more muscle. It’s the organ of longevity. It will help you have a youthful hormonal profile, keep metabolism optimal, keep you toned, help you remain mobile for all your years and helps preserve your cognitive health. Muscle is not to be feared! It is the answer to aging well and looking fine!” she writes. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

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