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Nutrition & Diet
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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.

The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

Here is everything you need to know about the controversial fruit.

Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

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

4. Use Them for Post-Workout Recovery

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

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Nutrition & Diet

The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,food
Shutterstock
Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

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

4. Use Them for Post-Workout Recovery

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

Nutrition & Diet

This is the #1 Carb You Could Eat For Your Body

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Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnApr 22, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

What happens to your body when you eat bananas? Amazing things. In fact, I have coached hundreds of clients with a wide range of goals from weight loss to athletic performance to balancing the gut microbiome—and my custom nutrition plans with my clients include mostly unprocessed whole foods, including, yes, bananas. Put simply, bananas are a nutrient-dense food, rich in potassium, vitamin B6, vitamin C and tons of other antioxidants and phytonutrients. Unprocessed carbohydrates are important for energy levels, heart health and immune health, to name a few that contribute to overall quality of life. Bananas are easily accessible compared to other fruits so they are a reliable choice. Read on to discover what happens to your body when you eat bananas.

1. Bananas Can Increase Energy

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Bananas can increase energy and improve blood sugar regulation. Due to the fact that bananas are rich in carbs but also fiber which helps slow down the spike in blood sugar.

2. Bananas Make for a Healthier Gut

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

They can improve digestion and promote regularity. In fact, unripe bananas are rich in resistant starches which are prebiotics. Prebiotics are a food source for beneficial bacteria that ferment in the colon to promote a healthy gut environment and support the integrity of the intestinal lining.

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

3. Bananas Can Decrease Your Appetite

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

Bananas can decrease appetite. As I said earlier, unripe bananas are rich in resistant starch and fiber which can increase satiety. Satiety may support weight loss or weight management as opposed to other carbohydrate sources.

4. Bananas Can Improve Heart Health

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Bananas are a rich source of potassium, which is essential for maintaining proper heart and muscle function, as well as regulating blood pressure. Adequate potassium intake is associated with a reduced risk of stroke and kidney stones.

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

5. Bananas Can Improve Your Mood

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Bananas contain an amino acid called tryptophan which is a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate mood.

6. Bananas Can Support Recovery After Exercise

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

Bananas can support recovery from exercise because they are a good source of easily digestible carbohydrates, mainly in the form of natural sugars like glucose, fructose, and sucrose. Consuming carbohydrates after exercise helps replenish glycogen stores in muscles, which serve as a primary energy source during physical activity. Bananas are also rich in potassium. Potassium is lost through sweat during exercise, and replenishing it is important for preventing muscle cramps and maintaining proper muscle contraction.

7. How to Incorporate Bananas Into Your Diet

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas are appropriate daily for those who do not live sedentary lifestyles. They are a quality unprocessed carbohydrate source to be consumed alongside a protein, a vegetable and a fat source to make a balanced meal. Here are some great ideas:

  • Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery. For even better results, pair the banana with a protein source.
  • Ways to eat bananas
    • Add frozen banana to a smoothie
    • Make “ice cream” with frozen banana in a food processor
    • Used mashed banana as a sugar substitute in baking
    • Slice green bananas on salads or pan fry
    • Topping for protein-dense greek yogurt or cottage cheese

Related: 10 Foods You Should Eat Every Day For Your Best Body

8. One Last Thing About Making the Most of Bananas

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There are hundreds of banana varieties but only a few make the shelves for most consumers. Find mini bananas to help with portion control. And many cultures incorporate bananas, or plantains, into their staple dishes. Try to find a variety of banana you haven’t had before or try making a recipe using bananas in a way you haven't before.

💪🔥Body Booster: Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Nutrition & Diet

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

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Shutterstock
Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnMay 06, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓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.

Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.

One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.

A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.

1. The Easiest Protein Pancakes Ever

My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.

Ingredients:⁠

  • 1 banana⁠
  • 2 large eggs
  • 1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)

Directions:⁠

  1. Mash banana in a mixing bowl with a fork.
  2. Add 2 eggs and mix until combined.⁠
  3. Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
  4. Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
  5. Cook for 2-3 minutes per side or until cooked how you like your pancakes.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

2. 3-Ingredient Brownies

As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.

Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.

For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.

Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.

Ingredients:⁠

  • 3 ripe bananas, mashed⁠
  • 1/2 cup of any nut butter⁠
  • 1/2 cup raw cacao powder⁠

Directions:⁠

  1. Preheat the oven to 350.⁠
  2. In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
  3. Add the cacao and nut butter, stir until mixed into a batter.⁠
  4. Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
  5. Remove and let cool, you can put them in the fridge for faster cooling.⁠

Makes 12 brownies.

If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Nutrition & Diet

Top 10 Superfoods You Should Eat Every Day According to a Doctor

dr-anna-pleet
Dr Anna Pleet
Leah Groth
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

What superfoods should you be adding to your diet? Anna Pleet, MD, uses her social media account to teach people about healthy eating, “especially foods from the Mediterranean area,” she writes on her page. In a viral video she addresses confusion surrounding what you should buy at the grocery store. “I'm helping you by breaking down the top 10 foods that you should have on your grocery list to supercharge your health that are extremely delicious and so much fun to cook with,” she says. She explains that superfoods are those that are “more nutrient dense than other foods.” Here are her 10 favorite superfoods that you should incorporate into your diet right away.

1. Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

The first on her list? Berries. “Berries are insanely nutritious. Of course, there are many varieties. We have blueberries, blackberries, raspberries, and then some less commonly seen berries, boysenberries, Marionberries, black raspberries, and so forth. Of course, most people think of strawberries, but no matter which variety you prefer, they are all packed with vitamins and minerals and antioxidants, which are nutritional components that help fight damage in our body that's caused by something called a free radical. Of course, berries are also very rich in fiber and fiber being that bulk aspect of food important at the point of digestion all the way at the end, which is in our colon. The more fiber we have in our diet, the better we can actually absorb water from food that we eat. And of course, not to mention, berries are an amazing, sweet, delicious treat,” she says.

How to Eat Berries

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

There are many ways to eat berries. “You can have that as a core component of your breakfast. It can be a snack, and of course, it's amazing in desserts. Add it to your yogurt for breakfast or put it in some oatmeal. You can eat them plain, you can blend them into smoothies and so much more. You can make sauces, you can freeze them into freeze pops, but no matter how you eat it, berries are very good for you,” she says.

2. Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

The next superfood “is an obvious one, but it's leafy greens,” she says, noting that they “come in a ton of varieties,” including spinach, kale, charred, bok choy, Swiss charred, rainbow, charred arugula, and wild greens. “Leafy greens are also really packed with nutrition, so we consider these things nutrient dense. We have lots of vitamins, minerals, phytonutrients to these other little molecules that are found in plants that are extremely helpful for our bodies.”

How to Eat Leafy Green

berry smoothie with spinach and chia seeds in a glass mugShutterstock

“Kale or spinach are things that you can throw into a smoothie,” she says. They also “make amazing salads or they can be cooked down into other dishes like casserole or put in quiche.”

3. Salmon or “Oily Little Fish”

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

“In addition to having a lot of that good fiber, our next food that is very nutrient dense is salmon or oily little fishes. These things are really well known for having those Omega-3 fatty acids that are so good for our bodies and our hair, our skin, our nails, but also for our nervous system, our cardiovascular system, and our immune system,” she explains.

How to Eat Salmon or “Oily Little Fish”

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

“Now, fish can be eaten in so many ways. You can have it raw like in sushi. You could have it baked in the oven. The opportunities are absolutely endless when it comes to fish, and some of those other oily little fishes that are really healthy for us are things like sardines and anchovies.

Now, if you don't love fishy flavors, those are probably not gonna be at the top of your list, but I have to tell you because they're so healthy for you,” she says.

4. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

The next super food is nuts. “Obviously, this is a really important protein source for somebody who's not gonna to eat animals, so vegans or vegetarians, but they have healthy fats, vitamins, minerals, fiber. The flavor profile in these things is extremely complex. But don't forget about seeds. Seeds are so good for your health. Sesame seeds, poppy seeds, chia seeds, flax seeds, all of these things are so healthy for you because of their nutrient profile. They have a lot of fiber and they also have a really long shelf life.”

How to Eat Nuts and Seeds

Halibut with hazelnut crust with roast red pepper sauce, asparagus, cauliflower and shiitake mushroomsShutterstock

You end up getting “derivative layers of flavor that make amazing things in desserts or to supplement cooking meat or fish,” she says. “Some of my favorites are pecans and almonds. Of course. Now in our grocery stores, we can find a lot of variety of these non-dairy milks, and often these are coming from nuts.” As for seeds, buy them in bulk, and “they're going to last in your pantry for months.”

5. Avocado

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

The next superfood “is pretty much everyone's favorite, and it's avocados,” she says. “I know I don't have to tell you guys how delicious these things are, but to be honest, avocados are not just rich in flavor, they have really healthy fats, and believe it or not, a crazy amount of fiber. This is that bulk we were talking about that's really important for your digestion.”

How to Eat Avocado

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

“The nice thing about avocados is they're so versatile. You can chop it up and put it into a salad. You can spread it on toast, avocado toast, everybody knows about that, but don't be afraid to blend this into a smoothie as well. It adds a crazy creamy texture, which is really tasty. I know that a lot of people like to do mango and avocado, salsas, also an amazing use of avocado,” she says.

RELATED: 10 Best High-Protein Foods for Weight Loss

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Next up, quinoa. “Quinoa, it's a grain, but it's actually a complete protein as well. What that means is it contains all of the essential amino acids that our body cannot produce itself inside of the food,” she says.

How to Eat Quinoa

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

How should you eat quinoa? “Of course, it's amazing like a grain bowl, but you can just toss it on top of salads as well if you like.”

7. Yogurt

Greek yogurt in a potShutterstock

And, for dairy eaters, yogurt. “Yogurt we know is a fermented food. So what that means is it's a probiotic in our bodies. That means this is some good bacteria that can help support our digestive tract, which is also lined with bacteria. Yogurt is obviously really rich in protein, and if you are trying to limit the amount of fat that you're taking in, you can get a non-fat variety or a low fat variety. But don't be afraid of the fat that is contained within yogurt. Super, super delicious,” she says.

RELATED: I'm a Doctor and Lost 100 Pounds on the Carnivore Diet

How to Eat Yogurt

A plastic plate of salad with ranch dressingShutterstock

There are lots of ways to eat yogurt. “The great thing about yogurt is it can also be a base for sauces or condiments,” she says. “So if you wanna make your own ranch dressing, for example, and you want to try to eliminate some of the thicker creams, the yogurt is an amazing substitute, and if you've ever had Greek food, you absolutely must try tzatziki sauce.

8. Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

“For the next superfood, we have sweet potatoes. Now, the super nutrient dense version is the orange because it contains ADA carotene, which is a really important phytonutrient that works as an antioxidant or a free radical scavenger inside of our bodies. Sweet potatoes are also amazingly rich in vitamins and minerals,” she says. She points out that you shouldn’t peel sweet potatoes, “because a lot of the nutrition is actually in the skin, and this goes for all potatoes, all those nice minerals that are in the ground kind of get into the skin, and when we peel it off, what we leave behind is just kind of the sweet starchy part. So if you can tolerate the skin, it definitely does help you out. Nutritionally sweet potatoes are another one of those things that are extremely versatile.”

How to Eat Sweet Potatoes

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You can make them into casseroles, you can cook them separately like a baked potato. I like to roast a potato to dress them up with little olive oil, salt and actually cinnamon, and that brings out the sweet flavor in them without adding extra sugar. Of course, sweet potato fries are unbelievably good, and you can make sweet potato soups or stews or if you precook them by boiling or steaming them and removing the skin. These go great into smoothies.

RELATED: 4 Simple Truths to Stay Fit in Your 50s

Teas

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The next superfood is actually a drink: “Tea. Now, everyone loves to talk about green tea, but there are other teas that are extremely healthy for us. Green tea is really famous for being rich in antioxidants,” she says.

How to Drink Tea

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“It is of course a beverage that is enjoyed in a lot of Asian cultures, and perhaps that is part of the secret of why they live so long. Green tea does contain caffeine, so if you're somebody who's trying to avoid caffeine, you might wanna pick a different variety of herbal tea,” she says.

Dark Chocolate

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The last superfood is a sweet treat you can have for dessert: Dark chocolate, “and it is one of those foods that contains a ton of antioxidants,” she says.

RELATED: Simple Cardio Routines for Weight Loss in 60 Days

How to Eat Dark Chocolate

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While a little bit is good for you, she stresses the importance of not going overboard. “Just like with anything in life, moderation is really key,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Top 3 Superfoods You Should Eat Every Day to Lose Weight, According to Doctor

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Leah Groth
By Leah GrothAug 16, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 eat your way to weight loss? According to Dr. Steven Gundry, MD, medical director at The International Heart and Lung Institute Center for Restorative Medicine and the New York Times best-seller The Plant Paradox and The Plant Paradox Cookbook, losing weight isn’t just about eating less, but about eating the right kind of superfoods. In one of his viral YouTube videos, he reveals the “top three foods for weight loss.”

Dr. Gundry Struggled to Love 70 Pounds, But These 3 Foods Helped

“Still struggling to lose weight, I get it. I was 70 pounds overweight for years, and no amount of exercise or healthy eating helped until I discovered that weight loss comes down to what you eat and what you don't eat,” Dr. Gundry reveals. “So today I'm sharing my top three foods you should be eating to help you shed the pounds and live your happiest, healthiest life.”

1. Prebiotic Rich Foods

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“Number one, and I can't say this enough: Prebiotic rich foods,” Gundry reveals. “Now there's always some confusion about a probiotic, a prebiotic, and now a post-biotic.”

Probiotics Eat Prebiotics

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“So real quick, probiotics are friendly bacteria, and probiotics have to eat something, and the foods that they have to eat are called prebiotics,” he says.

Polyphenols Are Great Prebiotics

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“Now, most of us associate prebiotics with fiber, but a lot of prebiotics really aren't fibers. For instance, in my new book, unlocking the Keto Code, I introduced you to the fact that polyphenols, which are plant compounds that give plants their color, are actually prebiotics for the bacteria in our gut. And with each passing year, evidence is accumulating that these polyphenols may, in fact, be the most important part of prebiotics that we've neglected over fiber per se,” he says.

RELATED: I Lost 15 Pounds in 1 Month After 50 With These Simple Hacks

Gut Bacteria Then Makes Postbiotics

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“Now, don't get me wrong, fiber that is edible by our gut bacteria is equally important because gut bacteria use fiber, use prebiotic fiber, and use prebiotics to make chemicals called postbiotics. And this is where it gets really confusing. Postbiotics simplistically are the byproducts of bacteria, probiotics, eating prebiotics, and these postbiotics are signaling compounds,” he continues.

A Calorie In Does Not Equal a Calorie Out, He Says

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“Signaling compounds tell our mitochondria what to do, tell our genes what to do, tell our cells what to do. The exciting thing about these signaling molecules in terms of weight loss is they actually promote weight loss by having your mitochondria literally waste calories to do a caloric bypass on the food you eat. And that's actually exciting news because it means that a calorie in equals a calorie out is not true,” he says.

Prebiotics Will Help You Lose Weight

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“Many of the calories that you eat, which are prebiotics, whether they're fiber, whether they're polyphenols, will actually make you lose weight more than the amount of food that you are eating, which is really, really exciting,” he says.

He Says to Use More Spices

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“The more fiber-rich foods you get in your diet, the more polyphenols you get in your diet by eating brightly dark colored vegetables by using spices. Spices are dense in polyphenols, and so anytime you can add fiber and polyphenols, you are going to have a weight loss benefit. You can use spices in everything,” he says.

RELATED: 25-Minute Walk to Burn Fat at Home

Make Smoothies

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“One of the easy ways to get these compounds into your diet is to make a smoothie. It's really easy to get fiber in smoothies, and it's tasty. Now, there are a lot of fiber supplements out there, but beware, a number of fiber supplements like Metamucil, for instance, are loaded with sugar or if they're low calorie or no sugar added, they use sucralose, which is Splenda or any of the other artificial sweeteners, which believe it or not, kill off your friendly bacteria,” he says.

Or Get Inulin Powder

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“It's much easier to add fiber to your diet. One of the easiest fibers to add to your diet is inulin. And inulin is present as a powder. It has a slightly sweet taste. You can put it in your smoothies, or you can add it to your vegetables. There are inulin-rich vegetables, asparagus, Jerusalem artichokes, sometimes called sunchokes, and the chicory family, like radicchio and Belgian endive,” he says. “So the more of these sorts of vegetables you get in your diet, the easier it is to do this.”

2. Avocados

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The second best food to add to your diet is avocados. “I can't say this enough. Do not be afraid of fat. Contrary to popular belief, eating an avocado a day does not make you fat. In fact, avocados do exactly the opposite,” Dr. Gundry says.

Avocados Help You Absorb Nutrients in Food

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“Avocados help you absorb the nutrients in food. In fact, there's a very famous study of having people eat salads with and without avocado, and it was found that the addition of the avocado made people absorb the nutrients, vitamins, and minerals in that salad much better than if the avocado wasn't there in the first place,” he says.

They Are Also a Great Source of Monounsaturated Fat

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“Avocados have great monounsaturated fat. It's called oleic acid. It's the same fat in olive oil. And avocados are rich in prebiotic fiber. And so these compounds actually help you lose weight,” he says.

Eat One a Day

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How many should you eat a day? “Well, there is a human study that shows the addition of one avocado a day actually improved weight loss over not having the avocado a day. So what the heck? Have an avocado a day, have some guacamole,” he says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Cook an Egg in an Avocado

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His go-to recipe? “Half an avocado. Take the pit out, put an egg yolk in each hole, and put it in the broiler. It's a phenomenal breakfast. It's a phenomenal snack,” he explains.

Or, Another Source of Fiber

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“What can you substitute if you're sensitive to avocado? Well, we have a few people who do react to avocados. It's unusual, but it does happen. In that case, don't have an avocado. Instead, use other sources of fiber rather than an avocado,” he says.

3. MCT Rich Foods

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“The number three thing that you should add to your diet to help you lose weight is MCT-rich foods,” he says. “Now, most people have heard of MCT oil, medium chain triglycerides. It's becoming easy to find Costco, even as MCT oil.”

Coconut Oil Does Not Have the Same Benefits

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“Coconut oil does not have the same benefits as MCT oil,” he says. “Studies that I talk about in unlocking the Keto code Show that people who are asked to have MCT oil as part of their diet versus people who did not have MCT oil as part of their diet lost three to five kilograms of weight in six weeks just by adding MCT oil to their diet. And we're not talking about a lot. Probably three tablespoons a day will do it for most people.”

Goat and Sheep Products Also Have MCT Oil

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“Now, the other great news is that MCT oil is present in goat and sheep products. So goat yogurt, sheep yogurt, goat kefir, sheep kefir, goat cheese, sheep cheese. 30% of the fats in these products are medium chain triglycerides,” he says.

If You Eat the Right Fats and Avoid Refined Carbs, You Will Lose Weight

The bottom line? “If you eat the right kinds of fat and if you eat them during the right times and you don't eat fats with refined carbohydrates, fats can actually help you lose weight,” he reveals. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

10 Foods That Secretly Burn Fat After 40

10 Foods That Secretly Burn Fat After 40
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Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

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"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

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Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

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Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Hold This 10-Minute Squat? You’re a Mobility Pro

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Copyright Laura Try/YouTube/Instagram
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

12 Best Foods That Help You Look 10 Years Younger

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Leah Suzanne
By Leah SuzanneApr 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

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Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. 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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