Skip to content
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.

8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Stop making these common morning mistakes.

mature,Woman,Jogging,Outdoors,On,Sunset,sunrise, morning, running
Shutterstock

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.


Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

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

If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

mature,Woman,Jogging,Outdoors,On,Sunset,sunrise, morning, running
Shutterstock
Evidence-Based

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

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

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

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.


Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

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

If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Dr Hazel Wallace BSc MSc MBBCh (@thefoodmedic) is a doctor, nutritionist, and social media influencer who has amassed over 682,000 Instagram followers. She regularly shares the tips and tricks that have helped her take control of her health.


In one viral video, she discusses hormonal health and confessed that she made several mistakes in the past. “Let’s talk about the morning routine I did for years that, looking back, was pretty terrible for my hormone health,” she says in the Instagram video.

She Sacrificed Sleep

First, she neglected rest. “Without fail, I'd wake up early to work out before my ward rounds, even if it meant sacrificing sleep,” she says. Why is sleep important? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Failed to Nourish Her Body

Brewing coffeeShutterstock

She also failed to nourish her body. “And more often than not, quite a lot of it, I would feel myself only on black coffee because back then fasted training was all the rave,” she continues.

Related: 3 Tips That Helped Me Lose Body Fat

She Stressed Her Body with High Intensity Workouts

Two woman lifting kettle bell in cross fit gymShutterstock

“And if my body wasn't stressed enough as it was, the workout was always high intensity, a bootcamp or CrossFit session, I'd gotten into the cycle of believing that the workout didn't really count unless it left me on the floor afterwards, or I burned X amount of calories while I know better,” she maintains.

These Habits Damaged Her Health

Dr_Hazel_Wallace_thefoodmedic2thefoodmedic/Instagram

“Now, the reality is a lot of these habits are so normalized in the name of wellness and help. Ironically, for me, that led to the opposite. Irregular periods, constant fatigue, irritability, and often falling ill,” she reveals.

She Now Prioritizes Sleep, Eats Nourishing Food, and Engages in Restorative Exercise

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“True health to me now is prioritizing sleep, nourishing food, healthy hormones, and training that I enjoy and that serves my body rather than pushing it to its limits,” she says, “So before picking up a healthy habit you saw online somewhere, ask yourself this, what is true health to me? And does this actually align to that?”

Find “What Your Body Feels Best With”

Dr_Hazel_Wallace_thefoodmedic4thefoodmedic/Instagram

In the caption, she rehashed the “habits that I now know deteriorated my hormonal health.”

  • Consistently sacrificing sleep for more time training
  • Training fasted and often not having my first meal until lunchtime.
  • Doing the above and then choosing a high-intensity workout

“I’m not saying these alone are inherently bad for you - it’s about finding what your body feels best with. I still do high intensity exercise but not every day and never fasted. I sometimes get up early to train but I also sometimes lay in when I need to,” she says.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Find “What Your Body Feels Best With”

tara_collingwood6dietdivatara/Instagram

“This is extremely common for many people,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Putting so much pressure on themselves to be ‘perfect’ with their exercise and diet routines that they actually become unbalanced, injured, sick, and unhappy.”

She notes that recovery is just as important as pushing ourselves. “Sleep, stretching, foam rolling, meditation, nutritious foods, massage….all great ways to incorporate recovery that our bodies need, especially as we age!” she says.

💪🔥Body Booster: Instead of seriously restricting yourself, rigorously working out, and sacrificing sleep, try nurturing your body with restorative exercise, healthy food, and rest.

mature, Dancing.,Nice,Couple,Dancing,In,The,Room,And,Looking,Happy
Shutterstock
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.

Talking about menopause can be challenging for many couples. Yet, as men, understanding and supporting our partners through this natural transition is crucial for maintaining a healthy relationship. To help navigate this important life change, we turned to renowned relationship expert Dr. Emily Morse, host of the #1 rated "Sex With Emily" podcast. With thousands of listeners seeking advice, particularly menopausal women, Dr. Morse offers invaluable insights from her extensive experience speaking at longevity conferences and counseling couples through this transition.


Stop Ignoring Physical Changes

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

Dr. Morse explains that "just like aging men will experience more erectile dysfunction for purely natural reasons, aging women will experience differences in their anatomy for purely natural reasons." She notes that "lowered estrogen levels affect lubrication levels of the vagina. This can lead to micro-tears and make sex uncomfortable."

Start Adapting to New Physical Needs

Happy woman looking at blurred husband near breakfast at homeShutterstock

Your partner will appreciate it if you take things slow. "Men need to be educated on lube and going slow, as it takes women much longer than them to undergo the full arousal process!" advises Dr. Morse. She explains that "arousal is crucial because it engorges the genitals with blood, which makes sex more pleasurable." Consider incorporating supplements like Solaray's her life STAGES Libido formula, which Dr. Morse notes is "designed to support enhanced arousal, natural lubrication, and sexual satisfaction."

RELATED:20 Superfoods for People Over 50

Stop Dismissing Menopausal Symptoms

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Think about it: you wouldn't want someone brushing off your health concerns, either. A major issue Dr. Morse identifies is "minimizing reactions to symptoms like hot flashes ('it's not THAT hot') and low sex drive, making jokes about menopause."

She warns that "it's problematic on many levels, but it also hurts the integrity of the relationship when a woman feels like she is being gaslit for symptoms that aren't always easy to explain."

Start Understanding All Symptoms

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

How do you feel after a rough night? Now imagine it happens non-stop for weeks, months, even. Dr. Morse points out that "almost half of postmenopausal women have sleep problems, which can lead to more symptoms – loss of desire and more anxiety."

She adds that "anxiety, irritability, anger, and depression are all common menopausal symptoms," along with "hot flashes and night sweats: common menopausal symptoms that can make intimacy uncomfortable."

Stop Avoiding Discussions About Intimacy

Beautiful senior couple dancing together in their backyard decorated with lampsShutterstock

Let's be honest – nobody's a mind reader. "Not talking about your sex life" is the biggest mistake men make, according to Dr. Morse. She warns that this avoidance often "leads to cheating, resentment, etc." When couples don't discuss these changes, they risk their intimate connection deteriorating.

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

Start Having Open Conversations

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Just like any other aspect of your relationship, communication is key here. The solution is clear: "Keep talking to each other!" Dr. Morse emphasizes. "When couples discuss what kinds of activities increase their desire and which ones decrease their desire, they'll be able to find a routine that works." She adds that "supplementation, possibly hormone replacement therapy, and (most importantly) communicative collaboration all help you maintain a positive sexual connection."

Stop Believing Myths About Menopause and Sex

hand of young woman having sex on bedroomShutterstock

You’re not too old for rock and roll, and you’re definitely still too young to die. Life can still be fun. Think of this as a new chapter, not the end of the story. "We've been trained to think of it as 'the end' for sex, and it's absolutely not," Dr. Morse states firmly. This misconception can lead couples to give up on their intimate life unnecessarily.

Start Exploring New Forms of Intimacy

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Consider this an opportunity to discover new ways to connect with your partner. "For many women, penetration isn't where the most pleasure and satisfaction lives," Dr. Morse explains, "so it's a time to explore other paths for connection." She notes that many women are "wanting slower sex, more foreplay (now more than ever), different positions, and want to bring in sex toys and lube."

Stop Ignoring Changes in Desire

Senior Couple Exercising In ParkShutterstock

Just like your appetite changes throughout the day, desire isn't always constant. Dr. Morse explains that "desire (the want to want to have sex)" also changes. Without the surge of hormones, lack of sleep (due to menopausal symptoms and stress,) the desire to have sex takes more thought and understanding."

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

Start Taking Action for Positive Change

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationshipShutterstock

The effort you put in now will pay off in maintaining a strong, intimate relationship. "When couples prioritize their sex life and do what it takes to keep it on track, it is possible to have the intimacy and sex life we all deserve," Dr. Morse affirms. "Commit to your sex life and intimacy and find ways to make it work for both of you. Our sex lives are always changing, but it doesn't have to stop!" And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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.

Many women over 40 struggle with fat loss, often falling into habits that hinder their progress. Experts like JJ Virgin, celebrity nutritionist and Fitness Hall of Famer, and Dy Ann Parham, a 57-year-old Mindset Coach, have identified key mistakes that women in this age group frequently make. Each of them offers simple yet effective strategies to help women over 40 navigate their fitness journey, avoid common pitfalls, and achieve long-term success. Here’s what they have to say.


1. Not Lifting Heavy Enough

"Whatever is heavy for you. You want to lift the heaviest weight you can in good form," says JJ Virgin in her popular video. She emphasizes the importance of challenging yourself with weights, explaining that it's crucial for improving bone density and boosting metabolism.

Virgin debunks the myth that heavy lifting leads to bulkiness in women: "Do you know how much you have to lift and how long and how hard you have to lift to really put on muscle? You're lucky if you can put on one to two pounds of muscle a month."

2. Inadequate Protein Intake

"I say to eat protein first, and that's because I want to ensure that you're getting what you need," Virgin states in her video. She recommends aiming for one gram of protein per pound of target body weight and suggests incorporating essential amino acids as a supplement.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

3. Focusing on Weight Loss Instead of Fat Loss

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

Virgin stresses the importance of body composition over mere weight: "If I could change things, I would make it so that we never used scales, that we only used body composition scales." She recommends using impedance scales at home to track changes in fat mass and fat-free mass over time.

4. Neglecting Recovery

"This is really important for women over 40," Virgin cautions in her video. She suggests monitoring your heart rate variability (HRV) and resting heart rate to gauge your recovery status. "Listen to your body here. Don't push it on that day that you might go. Everything feels a little achy. I just feel a little bit tired. Maybe that's the day to take a long walk or go do some restorative yoga."=

RELATED:Top 5 Foods to Lose Belly Fat

5. Overlooking Creatine Supplementation

Virgin, in her video, admits she previously overlooked creatine's benefits for women: "I now know that it is probably the number one supplement for women over 40. It helps with muscle strength, bone health, cognitive health, even skin wrinkles."

6. You Don’t Consider Intermittent Fasting

Dy Ann Parham advocates for intermittent fasting as an effective strategy for women over 50. She shares, "I have been teaching intermittent fasting as a lifestyle approach now for almost eight years."

Parham recommends a 20-hour "clean" fast: "It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight." She explains that this approach helps regulate insulin and utilize stored glycogen.

However, Parham warns about common mistakes: "So many women are practicing intermittent fasting and they're still like, 'Why am I not losing weight?'" She advises keeping it simple and avoiding complications during the fasting window.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

Aging Is a Privilege

Parham and JJ Virgin stress the need for a simple and consistent approach to losing fat. By steering clear of common mistakes and sticking to proven methods, women over 40 can reach their fitness goals and boost their overall health. As Parham puts it, “Aging is a privilege, but aging powerfully is a choice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Christine Roderick corexchristine
Copyright corexchristine/Instagram
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.

Evidence-Based

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

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

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

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. 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.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/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.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

Organic Raw Red Cranberries in a Bowl Ready to Use

Shutterstock

These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

Fresh red ripe raspberries. Raspberries background.Shutterstock

With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

Fresh,Blueberry,antioxidants,fruit,food,berries,berryShutterstock

Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

Edamame,boiled green soybeans with saltShutterstock

A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

Brussels,Sprouts,Roasted,vegetableShutterstock

These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,InShutterstock

A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

Snap peas placed on an old wooden board. Close-up, image of snap peas.Shutterstock

Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

Juicy grapefruit pieces with fresh mint in a bowl, close up​GrapefruitShutterstock

Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

Bunch of carrots in basket. Fresh carrots bunch. Fresh organic carrots.Shutterstock

A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

Healthy Japanese Tofu Miso Soup with Green Onions

Shutterstock

Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

Fresh whole and cut honeydew melons on white wooden table, closeup

Shutterstock

High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

kaleShutterstock

This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

Homemade organic pumpkin puree in glass jars and mini pumpkins on dark background close up. Ingredient for autumn or winter recipes. Seasonal cooking concept. Fall time. Macro with shallow dof.

Shutterstock

Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

Whole and sliced \u200b\u200bmelon, honeydew melon or melon cantaloupe and food texture close up. Cantaloupe melon composition and design elements.Shutterstock

This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

Macro photo green onion leek. Stock photo lettuce vegetable background

Shutterstock

Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

Fresh sliced watermelon wooden backgroundShutterstock

With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

Red bell peppers on a counter in the supermarket. A large number of red peppers in a pileShutterstock

Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

Banana Peppers  Raw Organic Yellow Banana Peppers Ready to Cut

Shutterstock

Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

Eggplants and other vegatables on display at farmer's marketShutterstock

Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

Fresh cauliflower on wooden tableShutterstock

A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

Freshly grated raw cauliflower rice in wooden bowlShutterstock

A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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

This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

Bowl of tasty Pico de Gallo salsa on tableShutterstock

Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

peeled water chestnuts

Shutterstock

These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

Woman with ripe radicchios on black background, closeup

Shutterstock

A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

Background from fresh green spinach leaves with water drops. Texture of raw organic baby spinach close up. Food backgroundShutterstock

Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

vegetarian food cooked spinach in black dish

Shutterstock

Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

Fresh champignon mushrooms on wooden table, closeup. Space for textShutterstock

Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

Red, Green and Yellow Bell PeppersShutterstock

Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

Homemade sauerkraut with black pepper and parsley in wooden bowl on rustic background. Top view. Copy space.Shutterstock

Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

several zucchini isolated on a wooden table

Shutterstock

A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

Bunch,Of,Fresh,Celery,Stalk,With,Leaves.,Studio,PhotoShutterstock

Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

Fresh radish harvest on soil in garden.

Shutterstock

A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

Bone,Broth,Chicken,diet,foodShutterstock

A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

Chopped iceberg lettuce -ingridient for cooking Studio PhotoShutterstock

Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

Portion of fresh and healthy Cucumbers (close-up shot)Shutterstock

With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,

Shutterstock

Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

Shutterstock

A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

Crunches, High Intensity Interval Training or HIITShutterstock

With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.

Shutterstock

The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

Sports training of a girl.  Exercise dead bug. From the position of lying on the back alternately with the hand and foot

Shutterstock

This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

Shutterstock

The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram

Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.