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

Japan-based fitness coach's reveals habits for youth and vitality after 60

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.

Mark_Dean_Edwards7
Mark Edwards
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.

One of the frequent questions people ask me as a Nutrition Coach is what I personally do to stay fit and healthy.


Hitting 60 was a big deal. I could see it coming, yet until that number slapped me in the face, it kind of felt like I’d be in my 50’s forever while still imagining I was 40.

I suppose that’s how all of us feel at the end of every decade of our lives, but I can’t seem to recall feeling like this when 39 turned to 40, or 49 to 50.

That said, staying fit and healthy has been a priority of mine for a long time. My wife is 16 years younger than I am and I intend to not only be around for her well into old age, but never to become a burden because of decrepitude.

Everyone has their own unique routine. There is no "one size fits all."

There are some routines that will shorten your life and contribute to poor health and eventual illness. As a nutrition coach, I rarely see someone who isn’t aware that their habits are harming their health.

However, there are some basic principles that anyone can benefit from. My own routine boils down to a few basic habits that keep me fit, healthy, and happy. Some might seem too simple, but I promise you that if you follow these basics, you’ll enjoy the benefits.

None of these actually take much extra time.

But if I removed any single one of these 20, the lost benefit would be substantial.

Let’s go!

1. Water. I Drink Lots of Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

I drink water first thing in the morning when I wake up. I add a squeeze of lime juice (or lemon), a pinch of pink salt, no tequila please.

Then I sip my way through the day. A bottle of water here. A glass of water there. An iced coffee or two or three.

That first glass of water in the morning, though, is a real game changer.

I’ve been sleeping for at least 6 hours, possibly more. I had my last water of the previous day 3 or more hours before I went to bed. So guess what? When I wake up in the morning, I’m dehydrated. You likely are too, but you just don’t realize it. So the first thing I do after waking up is have a big glass of water. That lime juice and pink salt I mentioned provides much-needed electrolytes.

Now I’m hydrated. This benefits every tissue, every cell in my body. Want great skin as you get older? Water is the answer.

2. I Eat Breakfast. You Should Too

Mark_Dean_Edwards5Mark Edwards

Eat breakfast. It really is the most important meal of the day. I make sure it’s protein-dense: an egg or some yogurt does nicely. Some days, particularly when I’m going to train, I’ll just have coffee with some collagen and a dab of ghee mixed in. I don’t like the heavy feeling of any breakfast too close to a workout, but afterwards, it’s time for the protein-dense breakfast. The protein keeps me going and feeling satiated until lunch time and guys, if you’re over 40, this habit is going to help mitigate age-related muscle loss.

Try it and you’ll see. It makes a massive difference.

3. I Get Enough Protein in Every Meal

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

I make sure that every meal has 30-50 grams of protein. You don’t need a scale or anything like that. You can get that 30-50 grams of protein just by using the hand portion method. Look at the palm of your open hand. Now take two of those palms of any protein. That’s what’s on my plate at lunch and supper. This has kept me from losing muscle mass as I age. It keeps me feeling satisfied for hours after eating so I can avoid sugar cravings and snacks.

Protein is essential for a multitude of body processes, particularly building and retaining muscle mass, which for older guys (over 40? I’m talking to YOU) is a really big deal. Every decade after 40, it becomes harder to retain muscle mass, so protein intake is paramount.

That’s been a real boon to keeping me healthy and fit.

4. I Eat Fruit and Vegetables in Every Meal

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Nope, I’m not a vegetarian or a vegan. I eat meat and eggs to get the protein that I noted in the previous point. But every meal has two or three handfuls of vegetables in it. Breakfast? There’s a piece of fruit or two in there somewhere.

Adding a piece of fruit or a vegetable to any meal is one of the simplest, healthiest, and most effective ways to level up your meals with one small action.

Try it and you’ll reap the benefits in better weight management, better digestion, and better overall health.

5. I Rarely Eat Junk Food

cheese buerger with fries on a wooden plate at a restaurantShutterstock

So here’s the thing: once in a while, we all have a burger and fries, or maybe some nachos. Who doesn’t? But I don’t make it a daily or even a weekly habit. It’s generally once a month or less. Right now as I write this, the last time I had a burger and fries was 3 months ago. And it wasn’t a crappy burger from McDonald’s. It was a decent grass-fed burger from a place in Tokyo my wife and I like to visit occasionally. Potato chips? I recall it might have been half a year ago. Once you get out of the habit of feeding the junk food urge, you won’t look back. Your body will thank you for it.

6. I Move. A Lot. You Should Too

Mark_Dean_Edwards11Mark Edwards

Show me someone who doesn’t walk much and who gets very little physical activity and I’ll show you someone who is sliding into decrepitude as they age. This isn’t complicated. We evolved in a state of daily movement. Move more, live longer. Move more, and experience a better quality of life.

Since my wife and I live in Tokyo, like other Tokyo-ites, we don’t drive, we walk and take the subway. That 10,000 steps you’ve heard of? It’s not much more than the basic minimum that we need to do just in our daily routine. Walk at least half an hour a day. That’s the bare minimum. Add more activity until you actually start to FEEL stronger and healthier. Don’t like to exercise? That’s a little voice inside your head lying to you. It’s similar to disliking a food you’ve never tried. Give it some time and you’ll soon realize how much fun it can be!

7. I Have Solid, Restful Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

Yep, if you want to be physically healthy and ensure better cognitive function as you age, you have to get sufficient restful sleep, so I try to get a minimum of 7 hours a night. If you’re someone who survives on 4 or 5 hours of sleep nightly, over a long period of time your health will suffer. That’s a fact. Insufficient sleep increases appetite and adversely affects cognitive function over the long-term.

Nutritionally, deep, restful sleep reduces appetite on the following day, making weight management far easier. Fact: a continual sleep deficit makes it more likely you’ll gain weight over the long-term and have trouble losing it.

8. I Try to Wake Up at the Same Time Every Day

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

You might be thinking “why not sleep in on the weekends?”

The fact is that if you’re getting sufficient sleep throughout the week, then you won’t want to sleep in on the weekends. You won’t feel like it. I naturally wake up at the same time every day anyhow. But if you have a wildly different sleep schedule on weekdays and weekends, you’ll be in a perpetual state of sleep deprivation because your body has to work hard to re-adapt to a different circadian rhythm on weekdays and weekends.. So I wake up at more or less the same time, 7 days a week, with a clear head and more energy.

9. I Drink. Very Little

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

The wonders of punctuation. With or without the period, I drink very little alcohol. That one or two daily glasses of red wine that the media has been crowing about as a “healthy habit” for years? Well, there may be some health benefits, but the most reliable research says that the minor benefits are far outweighed by the negative effects on our health, particularly on our brain function. Daily consumption of alcohol has been shown to have a deleterious effect on our brains, and it isn’t doing our liver, heart, or skin any favors either.

I like a glass of wine or a cocktail as much as anyone, but keep it down to a glass or two monthly. There is zero health benefit to alcohol consumption.

It reminds me of a saying I heard a few years ago that should resonate with anyone who enjoys a few-too-many drinks: “drinking is stealing happiness from tomorrow.”

And here’s the final thing that makes a HUGE difference in my health and happiness:

10. I Spend Time with My Wife

Mark_Dean_Edwards10Mark Edwards

You might be thinking, “don’t we all? That’s a no-brainer, Mark.” Well, maybe not. My wife and I spend real quality time together, daily, even if it’s just for a short while. Whenever we can, we have meals together. We don’t watch TV while we’re eating and we don’t scroll through our phones at the dinner table.

Sometimes we work out together, sometimes not. But we try to do what we can to enjoy each other’s company.

We laugh. We joke around. I tell my stupid jokes (and sometimes she even laughs at them). Sometimes. We like to laugh at things instead of letting setbacks get us down. Laughing feels good. My Granddad used to laugh and make light of any awful thing that happened, and my Grandma would say “Joe, how can you make a joke about this!!? What’s wrong with you!?” He’d reply “if I didn’t laugh, I’d have to cry. Might as well laugh.”

11. I Practice Non Sleep Deep Relaxation

Man laying on the ground in a grass field, resting on a hill in the County Antrim, Northern IrelandShutterstock

Meditation? Nope. I tried many times when I was younger but I just can’t do it. But NSDR is something that I got turned on to from Dr. Andrew Huberman. Just 10 minutes a day of his mindfulness “meditation” exercise has been a game-changer for my stress levels and relaxation. It's like a daily tune-up for my brain, helping me wind down in the evening and get into a state of deep relaxation before bed. A short deep relaxation routine works great for me. No downside, all upside.

12. I Lift Heavy Things

Mark_Dean_Edwards6Mark Edwards

Strength training isn't just for bodybuilders. I might not be the strongest guy on the block, but at 60, I make sure to strength train at least three times a week. It's not about getting big muscles (though that's a nice side effect), and I don’t have a six-pack; it's about maintaining bone density, boosting metabolism, and staying functionally strong. I made this a part of my routine in my early 30’s, but it’s never too late to start, and not starting, in my opinion, is one of the biggest mistakes older guys can make. Trust me, being able to carry all my groceries myself into my Golden Years is worth it, and I’ll never worry about decrepitude and becoming a burden to my family.

13. I Take Cold Showers

Fresh shower behind wet glass window with water drops splashing. Water running from shower head and faucet in modern bathroom.Shutterstock

You might have heard a lot about people sitting in ice baths every morning (Joe Rogan comes to mind), but for many, including me, it’s just not doable, whether it’s lack of space, or just lack of desire to sit in a tub full of ice. But a cold finish to a shower? No problem. Ending my hot shower with at least 30 seconds of cold water seems to boost my energy levels and clear my head. It's like a cup of coffee for my body, minus the jitters. Plus, it's great for circulation and may even boost the immune system. Show me the downside. There is none. Once you get used to it, NOT ending a shower with cold water will feel like the job is unfinished.

14. I Practice Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

A few days a week, I extend my overnight fast to 16 hours. It's not about starving yourself; it's about giving your digestive system a break and potentially triggering some cellular repair processes. I find it helps with mental clarity and makes me appreciate my meals even more. The beauty of IF is it can be done for several days at a time, one week, or not at all the next week, whatever fits my schedule. On non-Intermittent Fasting days, I maintain the same healthy diet. Intermittent fasting isn’t a magic bullet to fix all health problems, but it’s definitely a useful tool to bring some awareness to the ritual of eating.

15. I Take the Stairs

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for textShutterstock

Escalator? No thanks, I'll take the stairs. Tokyo is full of escalators and elevators, but whenever possible, I either take the stairs or walk up the escalator - no standing, please. It's a simple way to sneak in some extra movement and leg strengthening throughout the day. Who needs a Stairmaster? Plus, it's usually faster than waiting for the elevator and definitely better than standing immobile on the escalator.

16. I Stretch Daily

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Flexibility is often overlooked, but it's crucial for staying mobile and pain-free as we age. I spend about 10 minutes at the beginning of each day doing some basic stretches, whether I’m going to work out or not. It's like WD-40 for your joints - keeps everything moving smoothly. And by the way, you don’t have to be a yogi to engage in some movement that improves your mobility and flexibility. I move within a pain-free range of motion despite knee, hip, and shoulder surgeries. This is a real quality-of-life practice. Do it and feel the benefits.

17. I Read Before Bed

Woman with cup of beverage reading book at table, closeupShutterstock

Instead of scrolling through my phone, I wind down with a good book. It helps me relax, improves my sleep quality, and keeps my mind sharp. Reading seems to be one of the great pastimes of our society that too few people engage in regularly. Reading is all up-side, no down-side. Big-brain stuff in a world full of brain-shrinking digital activities. Plus, it gives me great material for dinner conversations that don't revolve around the latest cat video.

18. I Practice Gratitude

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

Every day before my nightly reading, I write down three things I'm grateful for. It might sound cheesy, but focusing on the positives is a great way to end the day, especially if the day was, shall we say, “not optimal.” It doesn’t have to be complicated or lengthy. Keep it short and sweet. It’s another way to be mindful. And let's face it, at 60, I’ve got a lot to be thankful for – including still being able to touch my toes! Seriously though, things could be much worse, and that’s something to be grateful for.

19. I Stay Socially Active

Friends playing cornhole at a summer party in the parkShutterstock

I make an effort to connect with friends and family regularly. Social connections are vital for mental health and cognitive function. You know what they say - "No man is an island." Well, at 60, I'm deeply conscious of the value of the friends I’ve stayed close to over the years and occasionally making new ones. Being active in the CrossFit community in Tokyo has been a real advantage, but anyone, with some effort, can not only maintain the friendships and community they’ve got but actively expand it. Staying socially active isn't just about having fun (though that's a big part of it); it's about maintaining cognitive function, emotional well-being, and even physical health. Social connection is vital for well-being and deep health.

20. I Learn Something New Every Day

still life painters art supplies with pencils paintShutterstock

Whether it's a new word (in English or Japanese), a historical fact, a new command-line prompt (yes, I’m tinkering with Linux. Crazy!), or nutrition and training information to help my clients improve their lives, I make sure to learn something new each day. This includes skill acquisition, which is vital for my nutrition coaching and strength programming while keeping my brain plastic.

Growth doesn't stop at 50 or 60. Use it or lose it. The brain is like any muscle, so it has to get frequent exercise to keep it functioning at its best.

Remember, it's not about being perfect with these habits. It's about consistency and making small, positive choices each day. Before you know it, you'll be the 60-year-old running circles around the 30-year-olds at the gym!

RELATED: Eat More of These 10 Foods to Lose Weight Fast

A Final Word

Mark_Dean_Edwards2minimalist_mark/Instagram

When you look at this list of 20 daily habits or actions that keep me fit, healthy, and feeling younger, none of them stands out as anything exceptional. Yet I’ll wager that if you go down the list and check off the ones you practice, you’ll find something doesn’t quite measure up to the level you’d like to be at. There’s one crucial habit that is an element of all of them, and that’s mindfulness. All of these habits come down to mindfulness. Mindfulness is where the magic is. Be mindful and these 20 habits will come easily. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Amanda Hester-Smith balaveda
Copyright balaveda/Instagram
Evidence-Based

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

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

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

Unfortunately, the fountain of youth doesn’t exist. The good news is, that some health and wellness habits can improve longevity, and may even add years to your life. Amanda Hester-Smith, Ayurvedic & Naturopathic Practitioner, herbalist, certified yoga instructor, and founder of Balaveda, a clean energy drink brand infused with adaptogens. Body Network recently spoke to her about her wellness habits and those she recommends to her clients. According to Hester-Smith, here are 10 wellness habits that can add 10 years to your life.

1. Start Using Adaptogens

Her first wellness habit? Start using adaptogens. “Think of adaptogens like nature’s stress support team. Herbs like ashwagandha, cordyceps, Amalaki, and reishi help your body stay balanced during a hectic life. They don’t work like caffeine—they work deeper, helping you feel more calm, clear, and steady over time,” she says.

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

2. Move a Little Every Day

Exercise is also key. “You don’t need a hardcore gym routine. Just make movement part of your day. A 30-minute walk, stretching in the morning, or a few bodyweight exercises can do wonders for your energy, strength, and long-term health,” she says.

3. Eat Real Food

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Fuel your body with real food, not processed. “Your body runs best on food that looks like it came from the earth, not a package,” she says. “Focus on veggies, fruits, lean proteins, healthy fats, and whole grains. The fewer ingredients on the label, the better, and forget the processed junk.”

4. Take Sleep Seriously

She also recommends sleep. “Sleep is where your body resets, heals, and recharges,” she says, recommending at least 7 to 9 hours. “Create a bedtime routine, shut down the screens, and make your room cool and dark. Quality sleep is one of the best long-term health tools you have.”

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

5. Keep Your Brain Busy

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.Shutterstock

Next, keep your brain busy. “Your brain loves a challenge,” she says. “Read, learn something new, play a game, or pick up a hobby you’ve been curious about. Keeping your mind engaged keeps it sharp and healthy as you age.”

6. Drink More Water, Cut the Sugar

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.​Not HydratingShutterstock

Drink more water, and consume less sugar. “Most of us don’t drink enough water, and it shows up as fatigue, cravings, and foggy thinking,” she says. “Hydrate throughout the day and keep added sugar to a minimum. Less sugar means better energy, skin, and overall health.”

7. Take Stress Management Seriously

Horizontal portrait of a beautiful young fit smiling woman deep breathing in front of a clear blue sky in a sunny windy day of summerShutterstock

Stress isn’t just a feeling—it impacts your whole body. “Build in small daily habits to manage it. Try deep breathing, journaling, sitting outside, or taking 10 quiet minutes for yourself. It adds up,” she explains.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Stay Connected

Happy young fitness woman listening music through headphones and using mobile phone in kitchen. iPhone, mobile, kitchen​She Counts MacrosShutterstock

Next, don’t underestimate the power of connectedness “Strong relationships are a powerful part of a long, healthy life. Call a friend. Have dinner with family. Say yes to that coffee meet-up. Humans are wired for connection—don’t go it alone,” she suggests.

9. Get Some Sunlight

Get vitamin D every day. “Daily sunshine can lift your mood, help you sleep better, and support your immune system. Aim for 10–20 minutes of natural light in the morning, if you can. It really makes a difference,” she says.

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

10. Live With Purpose

Finally, live with purpose. “Having a reason to get out of bed each day—a project, a mission, a calling—can literally add years to your life. Whether it’s your family, work, or something you’re building, lean into what lights you up,” she says. 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.

Mark_Dean_Edwards7
Mark Edwards
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.

One of the frequent questions people ask me as a Nutrition Coach is what I personally do to stay fit and healthy.


Hitting 60 was a big deal. I could see it coming, yet until that number slapped me in the face, it kind of felt like I’d be in my 50’s forever while still imagining I was 40.

I suppose that’s how all of us feel at the end of every decade of our lives, but I can’t seem to recall feeling like this when 39 turned to 40, or 49 to 50.

That said, staying fit and healthy has been a priority of mine for a long time. My wife is 16 years younger than I am and I intend to not only be around for her well into old age, but never to become a burden because of decrepitude.

Everyone has their own unique routine. There is no "one size fits all."

There are some routines that will shorten your life and contribute to poor health and eventual illness. As a nutrition coach, I rarely see someone who isn’t aware that their habits are harming their health.

However, there are some basic principles that anyone can benefit from. My own routine boils down to a few basic habits that keep me fit, healthy, and happy. Some might seem too simple, but I promise you that if you follow these basics, you’ll enjoy the benefits.

None of these actually take much extra time.

But if I removed any single one of these 20, the lost benefit would be substantial.

Let’s go!

1. Water. I Drink Lots of Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

I drink water first thing in the morning when I wake up. I add a squeeze of lime juice (or lemon), a pinch of pink salt, no tequila please.

Then I sip my way through the day. A bottle of water here. A glass of water there. An iced coffee or two or three.

That first glass of water in the morning, though, is a real game changer.

I’ve been sleeping for at least 6 hours, possibly more. I had my last water of the previous day 3 or more hours before I went to bed. So guess what? When I wake up in the morning, I’m dehydrated. You likely are too, but you just don’t realize it. So the first thing I do after waking up is have a big glass of water. That lime juice and pink salt I mentioned provides much-needed electrolytes.

Now I’m hydrated. This benefits every tissue, every cell in my body. Want great skin as you get older? Water is the answer.

2. I Eat Breakfast. You Should Too

Mark_Dean_Edwards5Mark Edwards

Eat breakfast. It really is the most important meal of the day. I make sure it’s protein-dense: an egg or some yogurt does nicely. Some days, particularly when I’m going to train, I’ll just have coffee with some collagen and a dab of ghee mixed in. I don’t like the heavy feeling of any breakfast too close to a workout, but afterwards, it’s time for the protein-dense breakfast. The protein keeps me going and feeling satiated until lunch time and guys, if you’re over 40, this habit is going to help mitigate age-related muscle loss.

Try it and you’ll see. It makes a massive difference.

3. I Get Enough Protein in Every Meal

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

I make sure that every meal has 30-50 grams of protein. You don’t need a scale or anything like that. You can get that 30-50 grams of protein just by using the hand portion method. Look at the palm of your open hand. Now take two of those palms of any protein. That’s what’s on my plate at lunch and supper. This has kept me from losing muscle mass as I age. It keeps me feeling satisfied for hours after eating so I can avoid sugar cravings and snacks.

Protein is essential for a multitude of body processes, particularly building and retaining muscle mass, which for older guys (over 40? I’m talking to YOU) is a really big deal. Every decade after 40, it becomes harder to retain muscle mass, so protein intake is paramount.

That’s been a real boon to keeping me healthy and fit.

4. I Eat Fruit and Vegetables in Every Meal

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Nope, I’m not a vegetarian or a vegan. I eat meat and eggs to get the protein that I noted in the previous point. But every meal has two or three handfuls of vegetables in it. Breakfast? There’s a piece of fruit or two in there somewhere.

Adding a piece of fruit or a vegetable to any meal is one of the simplest, healthiest, and most effective ways to level up your meals with one small action.

Try it and you’ll reap the benefits in better weight management, better digestion, and better overall health.

5. I Rarely Eat Junk Food

cheese buerger with fries on a wooden plate at a restaurantShutterstock

So here’s the thing: once in a while, we all have a burger and fries, or maybe some nachos. Who doesn’t? But I don’t make it a daily or even a weekly habit. It’s generally once a month or less. Right now as I write this, the last time I had a burger and fries was 3 months ago. And it wasn’t a crappy burger from McDonald’s. It was a decent grass-fed burger from a place in Tokyo my wife and I like to visit occasionally. Potato chips? I recall it might have been half a year ago. Once you get out of the habit of feeding the junk food urge, you won’t look back. Your body will thank you for it.

6. I Move. A Lot. You Should Too

Mark_Dean_Edwards11Mark Edwards

Show me someone who doesn’t walk much and who gets very little physical activity and I’ll show you someone who is sliding into decrepitude as they age. This isn’t complicated. We evolved in a state of daily movement. Move more, live longer. Move more, and experience a better quality of life.

Since my wife and I live in Tokyo, like other Tokyo-ites, we don’t drive, we walk and take the subway. That 10,000 steps you’ve heard of? It’s not much more than the basic minimum that we need to do just in our daily routine. Walk at least half an hour a day. That’s the bare minimum. Add more activity until you actually start to FEEL stronger and healthier. Don’t like to exercise? That’s a little voice inside your head lying to you. It’s similar to disliking a food you’ve never tried. Give it some time and you’ll soon realize how much fun it can be!

7. I Have Solid, Restful Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

Yep, if you want to be physically healthy and ensure better cognitive function as you age, you have to get sufficient restful sleep, so I try to get a minimum of 7 hours a night. If you’re someone who survives on 4 or 5 hours of sleep nightly, over a long period of time your health will suffer. That’s a fact. Insufficient sleep increases appetite and adversely affects cognitive function over the long-term.

Nutritionally, deep, restful sleep reduces appetite on the following day, making weight management far easier. Fact: a continual sleep deficit makes it more likely you’ll gain weight over the long-term and have trouble losing it.

8. I Try to Wake Up at the Same Time Every Day

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

You might be thinking “why not sleep in on the weekends?”

The fact is that if you’re getting sufficient sleep throughout the week, then you won’t want to sleep in on the weekends. You won’t feel like it. I naturally wake up at the same time every day anyhow. But if you have a wildly different sleep schedule on weekdays and weekends, you’ll be in a perpetual state of sleep deprivation because your body has to work hard to re-adapt to a different circadian rhythm on weekdays and weekends.. So I wake up at more or less the same time, 7 days a week, with a clear head and more energy.

9. I Drink. Very Little

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

The wonders of punctuation. With or without the period, I drink very little alcohol. That one or two daily glasses of red wine that the media has been crowing about as a “healthy habit” for years? Well, there may be some health benefits, but the most reliable research says that the minor benefits are far outweighed by the negative effects on our health, particularly on our brain function. Daily consumption of alcohol has been shown to have a deleterious effect on our brains, and it isn’t doing our liver, heart, or skin any favors either.

I like a glass of wine or a cocktail as much as anyone, but keep it down to a glass or two monthly. There is zero health benefit to alcohol consumption.

It reminds me of a saying I heard a few years ago that should resonate with anyone who enjoys a few-too-many drinks: “drinking is stealing happiness from tomorrow.”

And here’s the final thing that makes a HUGE difference in my health and happiness:

10. I Spend Time with My Wife

Mark_Dean_Edwards10Mark Edwards

You might be thinking, “don’t we all? That’s a no-brainer, Mark.” Well, maybe not. My wife and I spend real quality time together, daily, even if it’s just for a short while. Whenever we can, we have meals together. We don’t watch TV while we’re eating and we don’t scroll through our phones at the dinner table.

Sometimes we work out together, sometimes not. But we try to do what we can to enjoy each other’s company.

We laugh. We joke around. I tell my stupid jokes (and sometimes she even laughs at them). Sometimes. We like to laugh at things instead of letting setbacks get us down. Laughing feels good. My Granddad used to laugh and make light of any awful thing that happened, and my Grandma would say “Joe, how can you make a joke about this!!? What’s wrong with you!?” He’d reply “if I didn’t laugh, I’d have to cry. Might as well laugh.”

11. I Practice Non Sleep Deep Relaxation

Man laying on the ground in a grass field, resting on a hill in the County Antrim, Northern IrelandShutterstock

Meditation? Nope. I tried many times when I was younger but I just can’t do it. But NSDR is something that I got turned on to from Dr. Andrew Huberman. Just 10 minutes a day of his mindfulness “meditation” exercise has been a game-changer for my stress levels and relaxation. It's like a daily tune-up for my brain, helping me wind down in the evening and get into a state of deep relaxation before bed. A short deep relaxation routine works great for me. No downside, all upside.

12. I Lift Heavy Things

Mark_Dean_Edwards6Mark Edwards

Strength training isn't just for bodybuilders. I might not be the strongest guy on the block, but at 60, I make sure to strength train at least three times a week. It's not about getting big muscles (though that's a nice side effect), and I don’t have a six-pack; it's about maintaining bone density, boosting metabolism, and staying functionally strong. I made this a part of my routine in my early 30’s, but it’s never too late to start, and not starting, in my opinion, is one of the biggest mistakes older guys can make. Trust me, being able to carry all my groceries myself into my Golden Years is worth it, and I’ll never worry about decrepitude and becoming a burden to my family.

13. I Take Cold Showers

Fresh shower behind wet glass window with water drops splashing. Water running from shower head and faucet in modern bathroom.Shutterstock

You might have heard a lot about people sitting in ice baths every morning (Joe Rogan comes to mind), but for many, including me, it’s just not doable, whether it’s lack of space, or just lack of desire to sit in a tub full of ice. But a cold finish to a shower? No problem. Ending my hot shower with at least 30 seconds of cold water seems to boost my energy levels and clear my head. It's like a cup of coffee for my body, minus the jitters. Plus, it's great for circulation and may even boost the immune system. Show me the downside. There is none. Once you get used to it, NOT ending a shower with cold water will feel like the job is unfinished.

14. I Practice Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

A few days a week, I extend my overnight fast to 16 hours. It's not about starving yourself; it's about giving your digestive system a break and potentially triggering some cellular repair processes. I find it helps with mental clarity and makes me appreciate my meals even more. The beauty of IF is it can be done for several days at a time, one week, or not at all the next week, whatever fits my schedule. On non-Intermittent Fasting days, I maintain the same healthy diet. Intermittent fasting isn’t a magic bullet to fix all health problems, but it’s definitely a useful tool to bring some awareness to the ritual of eating.

15. I Take the Stairs

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for textShutterstock

Escalator? No thanks, I'll take the stairs. Tokyo is full of escalators and elevators, but whenever possible, I either take the stairs or walk up the escalator - no standing, please. It's a simple way to sneak in some extra movement and leg strengthening throughout the day. Who needs a Stairmaster? Plus, it's usually faster than waiting for the elevator and definitely better than standing immobile on the escalator.

16. I Stretch Daily

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Flexibility is often overlooked, but it's crucial for staying mobile and pain-free as we age. I spend about 10 minutes at the beginning of each day doing some basic stretches, whether I’m going to work out or not. It's like WD-40 for your joints - keeps everything moving smoothly. And by the way, you don’t have to be a yogi to engage in some movement that improves your mobility and flexibility. I move within a pain-free range of motion despite knee, hip, and shoulder surgeries. This is a real quality-of-life practice. Do it and feel the benefits.

17. I Read Before Bed

Woman with cup of beverage reading book at table, closeupShutterstock

Instead of scrolling through my phone, I wind down with a good book. It helps me relax, improves my sleep quality, and keeps my mind sharp. Reading seems to be one of the great pastimes of our society that too few people engage in regularly. Reading is all up-side, no down-side. Big-brain stuff in a world full of brain-shrinking digital activities. Plus, it gives me great material for dinner conversations that don't revolve around the latest cat video.

18. I Practice Gratitude

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

Every day before my nightly reading, I write down three things I'm grateful for. It might sound cheesy, but focusing on the positives is a great way to end the day, especially if the day was, shall we say, “not optimal.” It doesn’t have to be complicated or lengthy. Keep it short and sweet. It’s another way to be mindful. And let's face it, at 60, I’ve got a lot to be thankful for – including still being able to touch my toes! Seriously though, things could be much worse, and that’s something to be grateful for.

19. I Stay Socially Active

Friends playing cornhole at a summer party in the parkShutterstock

I make an effort to connect with friends and family regularly. Social connections are vital for mental health and cognitive function. You know what they say - "No man is an island." Well, at 60, I'm deeply conscious of the value of the friends I’ve stayed close to over the years and occasionally making new ones. Being active in the CrossFit community in Tokyo has been a real advantage, but anyone, with some effort, can not only maintain the friendships and community they’ve got but actively expand it. Staying socially active isn't just about having fun (though that's a big part of it); it's about maintaining cognitive function, emotional well-being, and even physical health. Social connection is vital for well-being and deep health.

20. I Learn Something New Every Day

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Whether it's a new word (in English or Japanese), a historical fact, a new command-line prompt (yes, I’m tinkering with Linux. Crazy!), or nutrition and training information to help my clients improve their lives, I make sure to learn something new each day. This includes skill acquisition, which is vital for my nutrition coaching and strength programming while keeping my brain plastic.

Growth doesn't stop at 50 or 60. Use it or lose it. The brain is like any muscle, so it has to get frequent exercise to keep it functioning at its best.

Remember, it's not about being perfect with these habits. It's about consistency and making small, positive choices each day. Before you know it, you'll be the 60-year-old running circles around the 30-year-olds at the gym!

RELATED: Eat More of These 10 Foods to Lose Weight Fast

A Final Word

Mark_Dean_Edwards2minimalist_mark/Instagram

When you look at this list of 20 daily habits or actions that keep me fit, healthy, and feeling younger, none of them stands out as anything exceptional. Yet I’ll wager that if you go down the list and check off the ones you practice, you’ll find something doesn’t quite measure up to the level you’d like to be at. There’s one crucial habit that is an element of all of them, and that’s mindfulness. All of these habits come down to mindfulness. Mindfulness is where the magic is. Be mindful and these 20 habits will come easily. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Ilene Block silverandstrong
Copyright silverandstrong/Instagram

Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

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She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

YouTube health and lifestyle influencer Candi Randolph (Inspire My Style) is in her mid-60s and in the best shape of her life—and she says you can do it, too. Randolph is passionate about women in their 50s and 60s thriving, not just health and fitness-wise but in overall wellness and quality of life. “Fitness after 60 is a commitment,” she says. “It doesn't happen by chance, nor does it happen automatically. You have to make it happen for yourself, my friend. Work within any limitations that you may have. Make sure you follow any doctor's instructions that you are under the care of, and be wise and smart about what you do. But just remember, you are never too old to stay in shape.” Here’s how she does it.


The Joy of Walking Every Day

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Randolph loves getting her steps outdoors. “Walking outdoors is always my first choice when it's possible. And I aim to walk about 7,500 steps just about every day, more if I can. It's a daily activity for me, and it really is part of my self-care because it helps me to feel like, well, me.”

Walking Inside Home

Elder family hikers pair fun stroll. Two happy old sportsman enjoy romantic date. Old sporty couple nordic walk poles green nature forest park. Elderly people fit workout. Old grandparents joy smile.Shutterstock

Staying active throughout the day is crucial, and that’s aside from any structured exercise routine. “I manage to get in 7-10,000 steps almost every day without leaving my home,” Randolph says. “There's a lot of places you can walk inside your home, even if it's small. I don't live in a big home, but I managed to do that. So getting steps in and keeping your body active are important.”

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

Healthy Diet

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Randolph makes a point to eat a healthy, balanced diet that adequately fuels her workouts—but admits it takes discipline. “If in my sixties I allowed myself to indulge every time I felt like it, I probably wouldn't fit behind this desk,” she says. “So there is discipline involved for sure. I don't deprive myself of any of the foods and things that I like, but I am careful to balance proteins, fats, and carbs pretty much every day. It's the way I eat.”

Positive Routines

Taking care of your mind is also important. “How we feed our mind and our spirit and how we go through our day makes a difference as well,” she says. “Having routines that keep us moving forward in a positive direction, like a morning routine or even evening routine before we go to bed, things like that, that we make a part of our life are all essential components of fitness and a healthy lifestyle as we get older.”

Low-Impact Exercises

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

Randolph recommends low-impact exercises to stay strong and independent. “There are plenty of low impact aerobics type exercises that can be done that a relatively healthy person in their sixties and seventies can accomplish,” she says. “You can accomplish so much towards keeping your body strong without using any weights at all. You use your own body weight. My focus is not on seeing how big my muscles can get, but keeping them firm and strong so that I can do the daily tasks that I want to do.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Functional Fitness

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

Randolph’s goals are to be able to lift and play with her grandchildren with ease, so she focuses on functional fitness and balance. “Functional fitness is doing exercises that include several different body movements that would mimic things like bending down to pick up a bag of groceries off the floor or picking something up off the floor and then putting it up on a shelf or into a cabinet, maybe bending down to tie a shoe,” she says.

Stationary Bike

Portrait of active mature woman training on stationary bike workout in gymShutterstock

Getting your heart rate up is important, Randolph says. “Other types of similar exercise would be biking, whether it's a stationary bike or a bicycle outside strength training, keeping our muscles strong, low impact aerobics, getting our heart rate moving without jumping all around. And then as part of strength training exercises that include functional fitness and balance so that we can move around as we need to in our daily activities without hurting ourselves.”

Crunches and Glute Bridges

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Moving floor exercises are one type of strength training that we can do, and I aim to get in my strength training exercises several times a week,” Randolph says. “So here's just a couple of examples. I've been doing crunches and glute bridges for years, and they really help me stay strong and relatively fit. It really is amazing what you can accomplish by using just your body weight.”

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

Inspirational Words

Randolph emphasizes how important it is to take charge of your health. My commitment to living a healthy lifestyle really is at the top or the forefront of my daily activities because if I don't take care of myself, no one else is going to do it for me,” she says. “There are several essentials to a healthy lifestyle. Exercise is one of them. Certainly eating well, eating balanced meals, getting the right nutrients for our bodies that are getting older, self-care, giving our body, mind, and heart the regular care they need to keep us positive and motivated every day.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.