Skip to content
βœ“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.

Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

You can do it anytime, anywhere.

FACT CHECKED BY Christopher Roback
Young white woman doing breathing practice during meditation indoors
Shutterstock
FACT CHECKED BY Christopher Roback

How we cope with stress varies on a person-by-person basis. Some people soak in a hot tub or sit in a sauna, while others exercise or take medication. However, stress can hit us at the most unexpected times when our go-to methods aren’t convenient or available. However, one expert maintains that there is one natural hack you can do anytime, anywhere, to lower stress levels immediately. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, whose clients include Reba McEntire, Katherine Ross, and Ali McGraw, explains how taking control of your breathing is the key to lowering stress levels.


Breathing Is More Important Than You Think

Man, breathing and relax with peace in nature for exercise, workout or meditation for zen after fitness for spiritual wellness. Calm, athlete and freedom in environment and training mindfulnessShutterstock

β€œI was once instructing a well-known celebrity on a daytime television show many years ago. I yelled out: β€˜Breathe!’ He turned to me and said, β€˜Oh, breathing is essential in all parts of life.’ We laughed along with the audience, but he spoke the truth. Breathing is essential in all walks of life, and it’s not just to keep our hearts and other essential organs alive,” Sheppard tells Body Network.

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

There Is a Lot of Research Supporting Breathwork for Stress

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

She maintains that there is a lot of research supporting the benefits of breathwork. β€œStudies have shown that breathing itself, that thing we do without thinking about it, reduces stress, gives us focus, and helps with not just exercise but many other things as well,” Sheppard explains.

Deep Breathing Is Effective for Stress

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock

Here is what to do if you find yourself in a stressful situation β€” it could be your boss, another work partner, or a social partner, or as simple as things to do on your list that give you anxiety: Don’t reach for a Xanax. Instead, β€œstop and do some deep breaths to calm your system,” she suggests. β€œIt works.”

RELATED:I Finally Banished Belly Fat in My 40s by Doing These 8 Things

She Recommends the 4-7-8

Young and pretty woman doing yoga outdoors in the middle of nature a nice spring afternoon. Relaxation, deep breathing and calm. Lifestyle.Shutterstock

One of her favorite breathing exercises is the 4-7-8 method. β€œBreath in for 4 counts, hold for 7 counts, and release for 8,” she explains. β€œDo these 3 or more times depending on the time you have.” And do them whenever you can or feel the need to.

It Controls Fight Or Flight Response

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

β€œIt calms the mind and helps regulate the hormone cortisol, which controls your fight or flight response,” she says. β€œToo much cortisol being released in your body too often can have negative long-term health effects.”

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

You Can Do It Anytime, Any Place

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

Another bonus? Breathwork is super versatile, and it comes in handy in all situations. β€œYou can practice 4-7-8 breathing anywhere at any time,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

More For You

Young white woman doing breathing practice during meditation indoors
Shutterstock
FACT CHECKED BY Christopher Roback
βœ“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.

How we cope with stress varies on a person-by-person basis. Some people soak in a hot tub or sit in a sauna, while others exercise or take medication. However, stress can hit us at the most unexpected times when our go-to methods aren’t convenient or available. However, one expert maintains that there is one natural hack you can do anytime, anywhere, to lower stress levels immediately. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, whose clients include Reba McEntire, Katherine Ross, and Ali McGraw, explains how taking control of your breathing is the key to lowering stress levels.


Breathing Is More Important Than You Think

Man, breathing and relax with peace in nature for exercise, workout or meditation for zen after fitness for spiritual wellness. Calm, athlete and freedom in environment and training mindfulnessShutterstock

β€œI was once instructing a well-known celebrity on a daytime television show many years ago. I yelled out: β€˜Breathe!’ He turned to me and said, β€˜Oh, breathing is essential in all parts of life.’ We laughed along with the audience, but he spoke the truth. Breathing is essential in all walks of life, and it’s not just to keep our hearts and other essential organs alive,” Sheppard tells Body Network.

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

There Is a Lot of Research Supporting Breathwork for Stress

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

She maintains that there is a lot of research supporting the benefits of breathwork. β€œStudies have shown that breathing itself, that thing we do without thinking about it, reduces stress, gives us focus, and helps with not just exercise but many other things as well,” Sheppard explains.

Deep Breathing Is Effective for Stress

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock

Here is what to do if you find yourself in a stressful situation β€” it could be your boss, another work partner, or a social partner, or as simple as things to do on your list that give you anxiety: Don’t reach for a Xanax. Instead, β€œstop and do some deep breaths to calm your system,” she suggests. β€œIt works.”

RELATED:I Finally Banished Belly Fat in My 40s by Doing These 8 Things

She Recommends the 4-7-8

Young and pretty woman doing yoga outdoors in the middle of nature a nice spring afternoon. Relaxation, deep breathing and calm. Lifestyle.Shutterstock

One of her favorite breathing exercises is the 4-7-8 method. β€œBreath in for 4 counts, hold for 7 counts, and release for 8,” she explains. β€œDo these 3 or more times depending on the time you have.” And do them whenever you can or feel the need to.

It Controls Fight Or Flight Response

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

β€œIt calms the mind and helps regulate the hormone cortisol, which controls your fight or flight response,” she says. β€œToo much cortisol being released in your body too often can have negative long-term health effects.”

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

You Can Do It Anytime, Any Place

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

Another bonus? Breathwork is super versatile, and it comes in handy in all situations. β€œYou can practice 4-7-8 breathing anywhere at any time,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Trend artwork composite sketch image 3D photo collage of silhouette confused stressed young lady office manager loud voice scream say no
Shutterstock
FACT CHECKED BY Christopher Roback
βœ“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.

You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. β€œStress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.


Take Time for Yourself

Beautiful young woman buying books at a bookstore and reading one. Geeky woman reading a book with a bookshelves in background.Shutterstock

Potash recommends taking time for yourself. β€œCarving out time for yourself allows you to recharge and focus on your well-being,” he says. β€œIt’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”

RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Establish a Morning Routine

Nature,,Smile,And,Woman,With,Coffee,In,River,,Sunrise,AndShutterstock

Avoid stress in the morning by establishing a routine. β€œStarting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.

Wake Up Before Everyone

She has good night's sleepShutterstock

The early bird gets the worm, according to Potash. β€œWaking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.

Indulge in Self-Care

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

β€œInvesting in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. β€œThese practices improve physical and mental well-being, acting as a reset button for stress.”

RELATED:6 Signs Your Body Needs More Nutrients

Morning Minutes or Journaling

Hand writing in journal with coffee mugShutterstock

Potash recommends taking a few minutes to journal, as it β€œhelps you process thoughts, emotions, and worries,” he says. β€œThis mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”

Take 30-Minute Walks

beautiful young girl walking in forest in running clothes standing on logShutterstock

30-minute walks can seriously help you destress. β€œRegular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.

Engage in Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Get your zen on, suggests Potash. β€œMeditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.

Listen to Music

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

Music is a powerful tool for stress relief, according to Potash. β€œUplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Take the Dogs to the Park

Lovely woman embracing tenderly spotty dog sitting on juicy grass in park in bright dayShutterstock

Spending time outdoors, especially with pets, has immediate stress-relieving benefits. β€œNature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.

Learn to Say No

Stop. Blurred shot of little girl stretch hand show no sign mean prepare enough domestic violence bullying abuse violation of children rights. Close up focus on child palm making prohibition gestureShutterstock

β€œSetting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Man,,Portrait,And,Anxiety,Prayer,In,Studio,,Worry,And,Ask
Shutterstock

Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.


1. Stop Future Tripping

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in GermanyShutterstock

First, stop future tripping, Dr Licuanan recommends. β€œA lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Instead, Seize the Present Moment

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

One way to stay away from thinking too much about the future is by focusing on the present moment. β€œMindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.

2. Stop Focusing on What You Can’t Control

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.Shutterstock

Next, stop focusing on what you can’t control. β€œAnxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.

Instead, Recognize What You Can

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

Instead, recognize what you can control. β€œThe only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

3. Stop Catastrophizing

A Meteor glowing as it enters the Earth's atmosphere. Elements of this image furnished by NASAShutterstock

Next, stop catastrophizing and stay optimistic. β€œOne way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,

Instead, Be Optimistic

Senior woman doing breathing exercise in nature on early morning with fog and mountains in background.Shutterstock

Instead, stay optimistic. β€œTo combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.

4. Stop Ignoring Your Physical Health

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

Stop ignoring your physical health, advises Dr Licuanan. β€œAnxiety can be linked to deficiencies or how we treat our bodies.”

RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Instead, Attend to Your Body’s Needs

girl running in formation in forest in pink shirtShutterstock

Instead, attend to your body’s needs. β€œExercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. β€œAdditionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”

5. Stop Hanging Onto Resentments

Young woman angry standing at streetShutterstock

Number four, stop hanging onto resentments and be kind. β€œWhenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.

Instead, Be Kind

Parent and child handing over yellow flowersShutterstock

Instead, be kind. β€œWhen we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. β€œOne way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”

6. Stop the Negative Self Talk

Dark-haired girl covers her face with handsShutterstock

Finally, stop the negative self-talk. β€œTalking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.

RELATED:I Got Into the Best Shape of My Life and β€œRocking” at 51 With This Top Workout

Instead, Practice Positive Self-Affirmations

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Instead, affirm yourself. β€œPositive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. β€œAffirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

βœ“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.

Every week, millions of Americans stare at their bathroom scale, wondering if expensive weight loss medications are their only hope. Between social media ads promising miracle results and doctors prescribing costly injectables, it's easy to feel trapped between suffering and spending.


Weight loss expert Dr. Eric Berg DC, director of Dr. Berg's Nutritionals and best-selling Amazon author, wants you to know about two powerful natural alternatives that cost a fraction of popular medications – without the concerning side effects. Here's what he reveals about achieving sustainable weight loss without breaking the bank.

How Ozempic Works (And Why It's Not Your Only Option)

Dr. Berg explains that Ozempic works by increasing GLP-1 receptors, which slow digestion and reduce appetite. "I'm not going to deny it does work, but it comes with a package, some slight minor problems," he admits in his post. The medication affects multiple body systems: "It improves insulin resistance and helps the beta cells of the pancreas to help restore insulin levels." He adds that "it actually helps a person stop making so much sugar... and helps slow the breakdown of sugar in the liver."

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Hidden Costs of Quick Fixes

While acknowledging its effectiveness, Dr. Berg warns about Ozempic's drawbacks. "It costs between $1,300 to $1,500 monthly," he cautions. More concerning are the side effects, which he lists as "nausea, vomiting, bloating, abdominal pain, headaches, gas, constipation, diarrhea, heartburn, and dizziness."

Side Effects You Need to Know

Dr. Berg raises red flags about more severe complications. "Some of these side effects don't occur for about three days," he warns. "And when people get off the medications, many times they still have side effects for a period of five weeks because it takes five weeks to get it out of your system." He poses important questions: "Do you plan on taking this rest of your life? What are the long-term effects of this drug? Is it really going to solve your weight loss problem without giving you another problem?"

RELATED:20 Possible Ozempic Side Effects

Nature's Alternative: The Power of Plants

"There are over 200,000 secondary metabolites in plants that have therapeutic benefits," Dr. Berg reveals. He explains that "50% of all drugs are derived from these chemical compounds in plants. This is where big pharma gets their ideas. But of course, you can't patent them, so you can't make a lot of money." He points to historical evidence: "Chinese medicine, Indian medicine, all these ancient cultures have used plants for centuries."

Panax Ginseng: The Adaptogenic Power Player

One of Dr. Berg's recommended alternatives is Panax ginseng, also known as Korean ginseng. This powerful adaptogen, grown in Korea, China, and Siberia, contains active compounds called ginsenosides that help the body resist stressors.

Research shows it's possibly effective for improving cognitive function and reducing fatigue. Typically used in doses of 200 mg to 3 grams daily, this ancient herb offers a natural approach to wellness without the harsh side effects of prescription medications.

Berberine: A Natural GLP-1 Alternative

Another of Dr. Berg's top recommendations, berberine, has impressive scientific backing. This yellow-colored compound, found in plants like European barberry, goldenseal, and goldthread, has been shown to help regulate blood sugar levels and reduce high cholesterol.

Research indicates it's possibly effective for diabetes management, with studies showing it can reduce blood sugar levels when taken in doses of 0.4-1.5 grams daily. It may also help with weight-related conditions like PCOS by improving cholesterol levels and reducing waist-to-hip ratio. While generally safe for most adults, Dr. Berg emphasizes consulting healthcare providers before starting any supplement regimen.

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

Your Natural Weight Loss Solution

Dr. Berg's ultimate recommendation combines natural supplements with lifestyle changes. "If you combine low carb and healthy ingredients with not eating so frequently, I will guarantee within three days your appetite is going to disappear," he states confidently. The benefits extend beyond weight loss: "Not only will your appetite disappear and you lose weight, but your cognitive function will improve. You'll have a much greater mood, you'll have improved liver function, you'll have less of a fatty liver, you'll be able to preserve your muscles, your digestion will be better."

He concludes with a practical perspective: "Let's just say you go the medical route and you lose weight, but you're tired, and you have digestive bloating, and you notice your muscles are shrinking and you have acid reflux. What are you going to do about all those symptoms? Is this going to be just taking more medication to handle or cover up those medications? I mean, you're going to feel miserable." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dave_Asprey5
Dave Asprey
FACT CHECKED BY Christopher Roback
βœ“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.

Do you want to live a longer and happier life? There is no better time than the present to make some lifestyle changes. Dave Asprey, Health Science Entrepreneur, Bestselling Author, and the "Father of Biohacking," is an expert when it comes to healthy but sustainable habits. He recently sat down with Body Network and answered one of our burning questions: How can we live a longer life?


Surround Yourself with a Loving Community

Friends hiking through the hills of Los AngelesShutterstock

Asprey recommends starting by surrounding yourself with a loving community. β€œStudies show that those who have a strong social support system live longer. Be around people who lift you up and make sure you do the same for them!”

Eat More Animal Foods and Less Plant Toxins

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

He also suggests eating more animal foods and less plant toxins. β€œPlants are out to get you. Most of them contain high levels of defense chemicals known as anti-nutrients. Certain plant toxins called oxalates form razor-sharp crystals in your body and deposit themselves in your joints and tissues, leading to a wide range of problems. Other antinutrients like phytic acid prevent you from absorbing minerals. This is a problem because minerals power every chemical reaction that goes on in your body!

Get Your Minerals

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

You want to have enough minerals to support your body in living beyond 180 years old and feeling great while doing it!” says Asprey. β€œThe vitamins and minerals in high-quality animal foods are much more bioavailable (usable) by your body, and they don’t come with a large dose of plant toxins that make you weak. Good animal foods include grass-fed and grass-finished beef, wild-caught seafood, pasture-raised eggs, and raw, grass-fed A2 dairy.”

Eat the Right Types of Fats

Mackerel,Fish,Grill,foodShutterstock

Asprey stresses the importance of eating the right types of fats. β€œMany health gurus wrongly demonize saturated fat. It turns out that your body uses saturated fats to make about 45 percent of the cell membranes in your brain and liver, and about 35 percent in heart and muscle cells,” he explains. β€œSaturated fat is the dominant fat in your brain. Because they’re the most stable type of fat, they help your body build stable cell membranes. You want stable cell membranes if you want to live a long time.”

Ditch Seed Oils

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

He recommends eating more stable fats and ditching seed oils like sunflower oil, canola oil, and soybean oil. β€œThese are high in oxidized omega-6 fats, which cause inflammation in your body. I recommend getting most of your fats from grass-fed butter or ghee, grass-fed tallow, and MCT oil. The rest of your fats can include monounsaturated fat from extra virgin olive oil and omega-3s from grass-fed beef or wild-caught seafood.”

Build and Maintain Your Muscle

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Next, work on building and maintaining your muscles. β€œMuscle mass is a predictor of longevity. To build and maintain muscle mass, eat 1 gram of high-quality protein per pound of ideal body weight per day and do resistance training,” he says.

Fix Your Mitochondria

Man running on treadmill at gymShutterstock

Also, you need to fix your mitochondria, says Asprey. β€œYour mitochondria produce energy for your cells and determine how your body allocates energy. When they’re not working well, they create large amounts of inflammation. Inflammation is one of the main drivers of aging and disease,” he explains.

Follow Anti-Inflammatory Diet

Young man with beard swims in the winter lakeShutterstock

β€œYou can fix your mitochondria by following an anti-inflammatory diet like The Bulletproof Diet, doing intermittent fasting, doing cold therapy (like a cold plunge), and practicing gratitude. Check out my book Head Strong for more biohacks to upgrade your mitochondria.”

Don’t Skimp on Sleep

Man sleeping on bed in bedroom at homeShutterstock

Sleep is also crucial. β€œLack of quality sleep doesn’t just leave you tired and unable to perform at your best; it also rapidly accelerates aging,” says Asprey. β€œWhen you sleep, your body repairs itself, and your brain goes through a natural detoxification process where it clears out neurotoxins and cellular waste. This is very important for preventing Alzheimer’s disease, one of the β€œfour killers” I outline in my longevity book, Super Human.

Use This Trick

Dave_Asprey6TrueDark/Facebook

The good news? There are many things you can do to hack your sleep. β€œOne of the easiest ones is to wear glasses that block junk light (the kind that messes with your sleep-wake cycle) a few hours before going to bed. This is a game-changer. I use the ones made by my company, True Dark. You can learn more sleep hacks by joining my free 14-day Sleep Challenge. Sign up at sleepwithdave.com.”

Change Your Stress Response

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Changing your stress response will also improve your life. β€œHolding on to past triggers and traumas not only causes you unnecessary stress, but it also makes you old. When your body is chronically stressed, it allocates all your available energy to dealing with fear, instead of using it to digest your food, repair your tissues, or make compounds that promote longevity and health,” he says.

Let Go of Triggers

couple fightingShutterstock

β€œLet go of triggers with forgiveness and gratitude in a technique I call The Reset Process. You can find this outlined in my newest book, Smarter Not Harder. It turns out you can let go of triggers a lot faster with neurofeedback, which is why I started my neuroscience facility called 40 Years of Zen. It gives you the benefits of 40 years of meditation in just 5 days.”

Fast…the Right Way

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Fast the right way, urges Asprey. β€œI have always been a big fan of fasting, but most people do it the wrong way. This is why I wrote a book about it called Fast This Way,” he says. β€œIt’s a roadmap for fasting success. One of the biggest mistakes I see is people over-fasting. I call it β€˜The Fasting Trap’ where you think: β€˜Fasting is good, so more must be better!’ However, more isn’t always better when it comes to fasting,” he explains.

Too Much Fasting Could Affect Your Hormones

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

β€œToo much fasting can stress your body and throw your hormones out of whack – especially if you’re a woman. It’s perfectly okay to have breakfast some days (just make sure it’s full of high-quality fats and proteins, not sugar). Studies show that even just a 12-hour overnight fast has meaningful benefits.”

RELATED: 7 Things You Should Never Do on a Diet

Take the Right Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

β€œTaking the right supplements will power up your cells so you can live beyond 180,” Asprey claims. β€œBefore you go for the fancy stuff, start with the basics. The two supplements that everyone should be taking are a mineral complex and vitamin DAKE (fat-soluble vitamins D,A,K,and E),” he says.

We Are Mineral-Deprived

Close up smiling woman taking white round pill, holding water glass in hand, happy young female taking supplement, daily vitamins for hair and skin, natural beauty, healthy lifestyleShutterstock

Asprey adds, β€œAs I stated above, minerals are crucial because they power every chemical reaction that happens in your body. Vitamin DAKE shuttles minerals around your body so they go where they need to go. However, almost everyone in America is deficient in one or more minerals, so this is important.β€œ

Get Data and Track It

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Finally, he recommends getting data and tracking it. β€œThe important thing to know about longevity is that it isn’t a one-size-fits-all approach. That’s why I don’t share my exact supplement routine – what works for me won’t work for you. Before you embark on your longevity journey, get useful lab data to know what your body needs and what it doesn’t. Then you can personalize your journey to get results specific to YOU,” Asprey explains.

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Don’t Be Afraid of Using AI

woman,laptop,computer,officeShutterstock

β€œThis is so important to me that I created a powerful online platform called Upgrade Health to help you find your unique health recipe. This is an exciting, cutting-edge tool powered by AI that makes personalized recommendations on different biohacks, supplements, and more that you can do to improve your health and longevity based on wearables and lab data. The best part is that you can order the labs that you want without having to go to the doctor or deal with an insurance company. The core idea is to provide people with the information to be their own health advocate. You can sign up at upgradehealth.com.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Emma Hooker
Copyright emmaa.getsfit/Instagram
βœ“Evidence-Based

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

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

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

Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. β€œDown 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

β€œStarting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

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

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to β€œfocus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

β€’ Start with a 5-10 minute walk to warm up your body

β€’ Keep your core engaged throughout each movement

β€’ Breathe! Exhale on exertion

β€’ Take your time between sets

β€’ End with a gentle 5-10 minute walk to cool down

β€’ Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. β€œWhen asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

β€œI am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
βœ“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 on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. β€œAre these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? β€œNot paying attention to your overall calories,” she reveals. β€œEating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? β€œWeigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled β€œHigh Protein

The second mistake people make? β€œChoosing foods labeled as β€˜high protein’” she says. β€œMany foods labeled β€˜high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. β€œRemember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. β€œSkipping healthy fats,” she says. β€œAvoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. β€œAdd fats into your diet like avocado, olive oil, and nuts,” she says. β€œBut remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. β€œEating too many processed foods,” is a no-no. β€œProtein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. β€œFocus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

theemilychristensen
Copyright theemilychristensen/Instagram
βœ“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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. β€œSome brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. β€œWhen you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? β€œBeing skinny doesn’t mean you’re healthy,” she says. β€œWhen I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. β€œThere are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. β€œBefore I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? β€œNo one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. β€œBeing skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but β€˜skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.