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Look and Feel 10 Years Younger in 8 Weeks Naturally

Embrace a lifestyle that makes you feel and look younger without a dime spent.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Portrait of gorgeous happy middle aged mature asian woman, senior older 50s lady pampering touching face looking at herself at mirror indoors
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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.


Clean Up Your Diet

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.

Drink More Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: 10 Snacks to Help You Lose Weight

Exercise Regularly

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.

Get Enough Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. What are the health benefits of sleep? 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.

Control Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga. Excessive stress creates cortisol, which is an aging hormone,” Kozma says.

RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now

Create a New Skincare Routine

Tired woman looking her eye bags in the bathroom.Shutterstock

Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.

Limit Alcohol and Quit Smoking

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.

RELATED: I Lost 100 Pounds by Cutting Out Sugar

Think Positively

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.

💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.

More For You

Portrait of gorgeous happy middle aged mature asian woman, senior older 50s lady pampering touching face looking at herself at mirror indoors
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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.


Clean Up Your Diet

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.

Drink More Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: 10 Snacks to Help You Lose Weight

Exercise Regularly

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.

Get Enough Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. What are the health benefits of sleep? 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.

Control Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga. Excessive stress creates cortisol, which is an aging hormone,” Kozma says.

RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now

Create a New Skincare Routine

Tired woman looking her eye bags in the bathroom.Shutterstock

Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.

Limit Alcohol and Quit Smoking

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.

RELATED: I Lost 100 Pounds by Cutting Out Sugar

Think Positively

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.

💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.

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.

Getting in shape often feels like an endless cycle of restrictive diets and grueling workouts. But what if there was a better way? Ellie Hoad, a renowned fitness coach with over 400,000 Instagram followers, has cracked the code by following principles that align perfectly with cutting-edge anti-aging research. Read on to discover her science-backed secrets for transforming your body while still enjoying life—no extreme diets or endless cardio required.


The Science of Sustainable Transformation

"Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage," explains nutrition expertMark Edwards. "The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies," he adds.

Ellie's journey proves this point: "I've been working out consistently for eight years, and I've always lifted weights, I've done multiple diets and bulks, but I've never really been able to sustain either until this year where I did something different."

Starting Your Anti-Aging Journey

"On the 28th of January, I went on my first ever run, and I'm not going to lie, it was the hardest thing ever," Ellie shares. "I think I ran for like five minutes and then had to walk and repeat that."

Edwards underlines why this gradual approach works: "Physical activity boosts circulation, supports muscle mass, and promotes overall health. Lack of exercise is one of the biggest factors contributing to poor health."

The Power of Antioxidants and Consistent Movement

"When it got to May, I actually started going on two runs a week," Ellie explains. Edwards adds scientific context: "Antioxidants are our body's natural defense against free radicals. When combined with regular exercise, foods rich in antioxidants like berries, dark chocolate, and leafy greens can significantly impact how we age and recover."

Sustainable Motivation Strategies

"Motivation is something that you definitely can't solely rely on," Ellie admits. "The best way to diet is actually to get in and get out is what I always say." Edwards supports this with research: "Chronic stress and extended periods of caloric restriction can accelerate the aging process. The key is finding sustainable habits you can maintain long-term."

The Six-Week Sweet Spot

"It might actually shock you, but I didn't really find it that hard at all combining the running, the weight training, and being on fewer calories because I was only dieting for six weeks," Ellie reveals. Edwards explains why this works: "Many of the foods in my diet possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases. By focusing on nutrient-dense foods for a manageable period, we can reset our habits without overwhelming our systems."

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Protein: The Building Block of Youth

"When I was on my diet, I tracked my macros and calories," Ellie explains. Edwards adds: "My experience with nutrition clients has shown me that most people are protein-deficient. Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age."

Strategic Meal Timing

"I used to have breakfast at 8:00 AM, but now I don't have breakfast till 10, 10:30," Ellie shares. "What that does is actually shorten your window of eating." Edwards confirms: "This type of eating pattern can help regulate inflammation and support cellular repair processes."

The Social Balance

"I definitely had days where I went out and went over my calories slightly," Ellie admits. Edwards offers perspective: "Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. However, social connection and joy are crucial for longevity. The key is finding balance."

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

Essential Anti-Aging Foods

Edwards shares his top recommendations that support Ellie's approach:

  • "Berries are packed with antioxidants, particularly anthocyanins, which protect skin cells from damage.
  • Fatty fish provide omega-3s crucial for skin elasticity and anti-inflammation.
  • Leafy greens and cruciferous vegetables support overall health with vitamins K, folate, and carotenoids.
  • Avocados are rich in healthy fats that hydrate skin and protect against sun-induced aging.
  • Dark chocolate (70% cocoa or higher) improves cardiovascular health and metabolism."

Maintaining Long-Term Success

"I've maintained everything since finishing my diet in mid-August," Ellie reports. "I've kept doing everything I did during the diet, just with maintenance calories." Edwards explains why this works: "Quality sleep is essential for cell repair and regeneration. Combined with proper nutrition and regular exercise, these habits create a foundation for sustainable health."

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The Reality of Body Changes

"It's important to remember when you reach your goal and get to your leanest, you are not going to stay there fully," Ellie notes. "You are always going to vary in terms of how your body looks." Edwards concludes: "We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it!"

Edwards underlines four key pillars that support Ellie's approach:

  1. "Proper hydration is crucial - aim for half your body weight in ounces daily.
  2. Quality sleep is essential for cell repair - target 7-9 hours every night.
  3. Regular exercise boosts circulation and supports muscle mass.
  4. Avoid processed foods that can contribute to inflammation and accelerate aging."

As Ellie's journey demonstrates, combining these scientific principles with practical, sustainable habits creates lasting transformation. The secret isn't in extreme measures or fancy products—it's in daily choices that support both health and happiness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a gerontologist and healthy aging expert, it's my job not only to study the physical, psychological, and social aspects of aging throughout the lifespan but also to study how age-related decline and disease can be prevented. That's why I wanted to share these top breakthrough strategies that are not only based on solid scientific research but also on my personal experiences and observations in the field of healthy aging.


Whether it's managing stress, adapting your diet, or adjusting your exercise routines, these strategies are designed to help you maintain vitality and thrive throughout the years. So, let's dive in and explore these transformative techniques that can lead you to a healthier, more youthful lifestyle. Here are my top 5 breakthrough healthy aging strategies.

Learn to Manage Stress!

Darnell_Cox2Darnell Cox

We are living in an overly-caffeinated, sleep-deprived, plugged-in world which has raised our chronic stress levels (that low level stress that is constant in our lives) to new higher setpoints. So, even though we may not feel overly stressed out, our bodies tell a different story. Stress causes an inflammatory response in the body, and inflammation has been linked to all age-related diseases - everything from cardiovascular disease to cancer! If you want to live longer, implement a daily stress-reduction practice. Find a practice that works for your lifestyle. Maybe that’s getting out in nature for 30 minutes a day. Perhaps a daily practice of yoga, meditation or breathwork is right for you. Incorporate your method into a consistent daily practice, even when you don’t feel particularly stressed.

The Gerontologist's How-To: The best science-backed way to de-stress in real time is to practice the Physiological Sigh. This breathing technique is the quickest way to kickstart your parasympathetic nervous system to reduce your heart rate and destress almost instantly.

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

Here is how you do it:

Darnell_Cox4Darnell Cox

Take an inhale, filling up your lungs, then inhale even more, followed by a longer slower exhale. This exhale focused breathing is the quickest way known to decrease the activation of the sympathetic nervous system (the fight or flight system) by stimulating the parasympathetic nervous system (the rest and digest system). Double inhale, Longer slower exhale. Try it!

Deliberate Cold Exposure

Close up of female legs getting into ice cold waterShutterstock

I know. I know. Seems painful, and if I’m being honest, it is! However, there are so many health benefits that I decided to try cold plunging, and now, it is a part of my morning routine. Contrary to the images we see on social media, you do not need to break through frozen ponds or dump your entire ice supply from your freezer into your tub. The ideal temperature for a cold plunge is between 50-60 degrees. You can get that ideal temperature of cold water right out of your own bathtub.

The Gerontologist's How-To: No need for expensive cryotherapy or cold plunge pools. Simply fill up your tub with cold water and get in up to your neck for 2-3 minutes. Me? I play the Rocky’s Theme Song (Gonna Fly Now), which pumps me up and gives me the push I need. I stay under the cold water doing Tumo Breathing (quick exhales as if you are breathing out of a straw) until my body acclimates. My cold plunge time is exactly 2 minutes and 47 seconds each morning (the exact length of the Rocky Theme song). Cold plunging first thing in the morning is best. Although it feels freezing on our outsides, it actually heats our core. This does two things - it helps set your sleep wake cycle and will actually help you fall asleep faster later that same night, and it kick starts your metabolism. It takes energy to warm your core, and energy means it burns calories! Hooray! In fact, when I wear my Aura ring in the tub, it tracks my 2:47 cold plunge as a 20 minute workout. That’s how powerful it is!

Red Light Therapy

Woman having Ultraviolet LED light facial treatment at beauty salon. Cosmetology. female Face At Red Light Treatment At Beauty Clinic.Shutterstock

The scientific evidence supporting the health and beauty benefits of red light therapy is undeniable. In fact, red light technology has even been used by astronauts in space to speed wound healing. It’s common knowledge that light has an effect on our bodies. Ultra Violet rays from the sun can change the pigment of the skin, and can result in a sunburn. The Red Light spectrum, however, passes safely through the epidermis (the outer layer of the skin) and hits the deeper layers of the skin. It has been shown to decrease wrinkles, even out skin tone and texture, increase circulation, decrease inflammation in the body, decrease joint pain, and even boost your mood! Can certain spectrums of light help you look better, feel better, and increase your lifespan? YES! In fact, near-infrared light has shown to go as deep as bone, and perhaps to the bone marrow itself, re-energizing aging cells.

The Gerontologist's How-To: To get started with Red Light Therapy (RLT), you can either visit a professional facility such as a dermatologist’s office, spa, or specialized RLT clinic, or you can purchase a home device that has FDA approval.

RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

Grounding (Otherwise Known as Earthing)

Darnell_Cox3Darnell Cox

Something so simple as getting outside and taking your shoes off can have profound health benefits. We are made to walk on the earth, and there are many health benefits to prove it. The earth is negatively charged. We humans are naturally positively charged. However, in times of stress, we can lose electrons, giving us even more of a positive charge than is ideal (AKA free radicals). By stepping barefoot on the earth, the earth acts as a sponge soaking up these free radicals in an energy exchange. It’s one of the most profound health hacks, and it’s absolutely free.

The Gerontologist's How-To: Just step outside and put your feet in the grass, sand, dirt, or water source, and let nature do the rest. Don’t have access to the outdoors year-round? Then you may want to look into a grounding mattress pad or grounding mat. Grounding devices plug into the third port of an indoor electrical outlet, which is grounding to the earth, and work in the same way as stepping outside. Health benefits include a decrease in blood pressure, heart rate,and inflammation. It also boosts your mood by decreasing anxiety and depression, and even improves gut health by increasing microbiome diversity.

Intermittent Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

I’ve been Intermittent Fasting for 30+ years! This notion that “breakfast is the most important meal of the day” is quite frankly B.S. that is spoon fed to us (no pun intended) by the big food manufacturing companies that line our supermarket shelves with ultra processed breakfast cereals. It’s not “breakfast” that is the most important meal, it’s how you break-your-fast that is the most important. For me, that’s not in the morning hours, but at noon or 1pm. It’s not as difficult as it seems. If you sleep (hopefully) for 8 hours, you’ve just done an 8 hour fast.

The Gerontologist's How-To: By simply skipping breakfast, you ease into a 12-16 hour fast. If this seems crazy, just know that we are not made to have food at our beacon call. We are made to go for long periods of time without eating. And it’s in times of deprivation that our bodies reach into our fat cells for energy. That’s how we reach a state of ketosis, when our bodies are burning fat for energy. It’s not by eating a keto-friendly nutrition bar or having keto-friendly coffee. You do not need to purchase any food products for your body to burn fat, you simply have to deny it a steady stream of food.

RELATED: #1 Secret Revealed for Sticking to Your Workout Routine

Do Age-Appropriate Exercise

Darnell_Cox5Darnell Cox

One of the most common mistakes I see in working with my 1:1 clients is a lack of the age-specific exercise. The way we exercise needs to change with age. Excessive cardio, which was fine for us as youngsters, can actually be detrimental to building muscle mass, which we need more of as we age. Beginning in our 30’s, our muscle mass starts to decline, which can lead to sarcopenia (when fat infiltrates the muscle fiber), making it very difficult to lose weight.

The Gerontologist's How-To: Therefore, strength training becomes more important as we age. Muscles are calorie-burning machines, folks! The more muscle mass you have, the more calories you will burn! And muscle gives us strength which we need to remain active and mobile. Joint flexibility also declines with age, so incorporating a consistent stretching routine is imperative. Strength + Flexibility = Mobility, and remaining mobile is key to healthy aging.

Don't Fall Into an "Anti-Aging" Trap

Darnell_Cox7Darnell Cox

There is one thing else I would like to add, which takes us back to the very first question asked by this very website… “Could you introduce your expertise in Gerontology and offer insights into anti-aging?" Ugh. I kinda loathe that word “anti-aging” since going back to school. It puts a negative connotation on growing older. I went into USC Leonard School of Gerontology (while in my 50’s) using the word “anti-aging,” and left having graduated using instead, “Healthy Aging.” This transition happened in my very first class when I had my professor all but snarl at me when I asked her to be on my YouTube channel. She denied my request due to terms like “Anti-aging” and “age-defying” that were commonplace back then.

I soon switched to Healthy Aging, and for good reason. Aging is inevitable. It’s going to happen. We are not trying to stop aging, but rather age in such a way that we are looking, feeling and functioning our best throughout the lifespan. And hopefully, with a little luck, one day we’ll ALL be wrinkly ol'’ women! That would be a blessing!

The Gerontologist's How-To: The thing that is the most important thing I teach is that you, me, we ALL have the power to start right now down a different path that changes how we feel, how we function, how much pain we are in, how mobile we are, how long we live, and yes, to some extent even how we look during the aging process. A lot of how we age is in our own hands. You are NEVER too young to start thinking about aging, and you are NEVER too old to start Living Young.

Darnell Cox, a Gerontologist and Healthy Aging Coach is the founder of Live Young Lifestyle.

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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.


"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.