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5 Essential Ways to Build Muscle From a Nutritionist

A nutritionist offers the skinny about the best and worst foods to build muscle.

FACT CHECKED BY Christopher Roback
Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
FACT CHECKED BY Christopher Roback

So, you have decided that you want to get into shape. Before you plan out your diet and workout routine, you need to figure out your body goals. Do you want to simply lose weight? Or do you want to build muscle? If it’s the latter, there are a few foods you will need to eat and some you will want to avoid, according to Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness.


You Need to Eat Protein

Grilled chicken breasts and vegetablesShutterstock

Hadley explains balancing your macronutrient intake of fat, carbohydrates, and protein is important for anyone looking to build muscle, “but protein’s role is particularly important,” she says. “When muscles are challenged with resistance training, they are able to recover optimally from the strain and grow strongly accordingly only when given enough of this key nutrient.”

Related: How to Lose Weight If You Can’t Work Out

But Also Avoid Inflammatory Foods

cooking burgers on hot grill with flamesShutterstock

However, there is more to it than protein. “Inflammation also plays a role in muscle gain and eating a diet full of inflammatory foods can impair progress,” says Kaytee.

You Also Need to do Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

But it’s not just your diet. “The biggest mistake people make is believing the myth that simply eating protein will help you gain muscle, when in fact muscle growth comes from resistance training,” Kaytee explains. “Eating protein helps your body repair more quickly so you can continue gaining muscle - you need both the exercise and the protein together. Without adequate resistance training, excess protein can be stored as fat in the body just like carbohydrates, so it’s important to tailor your protein intake to your individualized needs,” she says. If you are strength training and hoping to build muscle, she recommends eating between 1.2 to 1.6 grams of protein per kilogram of your body weight or 0.55 -0.75 grams of protein per pound of body weight.

Avoid Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Now, food and drinks to avoid. “Alcohol may be the biggest hindrance to your muscle gains,” she maintains, citing research. “Alcohol often leaves you hungover with low energy and unable to listen to hunger cues and can also metabolically interfere with your muscle growth.”

Avoid Fried Foods

French fries or potato chips with sour cream and ketchupShutterstock

And, just say no to greasy, fried food. “Fried foods are not only correlated to levels of obesity and weight gain due to their caloric density, but they are also pro-inflammatory which can impair muscle recovery,” Kaytee explains.

Related: Gabby Dawn Allen Shares Post-Surgery Fitness Workout

Don’t Drink Anything Sugary

Soft drinksShutterstock

Another “hidden threat “to your goals could be sugary beverages, “from overly sweetened lattes or classic soft drinks,” says Kaytee. “These sweet drinks can not only increase inflammation but have also been shown to be negatively correlated with muscle growth.”

💪🔥Body Booster: While amping up protein intake is key when it comes to building muscle, avoiding inflammatory food and drinks is also important to prep your body for gains. 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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Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
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.

So, you have decided that you want to get into shape. Before you plan out your diet and workout routine, you need to figure out your body goals. Do you want to simply lose weight? Or do you want to build muscle? If it’s the latter, there are a few foods you will need to eat and some you will want to avoid, according to Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness.


You Need to Eat Protein

Grilled chicken breasts and vegetablesShutterstock

Hadley explains balancing your macronutrient intake of fat, carbohydrates, and protein is important for anyone looking to build muscle, “but protein’s role is particularly important,” she says. “When muscles are challenged with resistance training, they are able to recover optimally from the strain and grow strongly accordingly only when given enough of this key nutrient.”

Related: How to Lose Weight If You Can’t Work Out

But Also Avoid Inflammatory Foods

cooking burgers on hot grill with flamesShutterstock

However, there is more to it than protein. “Inflammation also plays a role in muscle gain and eating a diet full of inflammatory foods can impair progress,” says Kaytee.

You Also Need to do Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

But it’s not just your diet. “The biggest mistake people make is believing the myth that simply eating protein will help you gain muscle, when in fact muscle growth comes from resistance training,” Kaytee explains. “Eating protein helps your body repair more quickly so you can continue gaining muscle - you need both the exercise and the protein together. Without adequate resistance training, excess protein can be stored as fat in the body just like carbohydrates, so it’s important to tailor your protein intake to your individualized needs,” she says. If you are strength training and hoping to build muscle, she recommends eating between 1.2 to 1.6 grams of protein per kilogram of your body weight or 0.55 -0.75 grams of protein per pound of body weight.

Avoid Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

Now, food and drinks to avoid. “Alcohol may be the biggest hindrance to your muscle gains,” she maintains, citing research. “Alcohol often leaves you hungover with low energy and unable to listen to hunger cues and can also metabolically interfere with your muscle growth.”

Avoid Fried Foods

French fries or potato chips with sour cream and ketchupShutterstock

And, just say no to greasy, fried food. “Fried foods are not only correlated to levels of obesity and weight gain due to their caloric density, but they are also pro-inflammatory which can impair muscle recovery,” Kaytee explains.

Related: Gabby Dawn Allen Shares Post-Surgery Fitness Workout

Don’t Drink Anything Sugary

Soft drinksShutterstock

Another “hidden threat “to your goals could be sugary beverages, “from overly sweetened lattes or classic soft drinks,” says Kaytee. “These sweet drinks can not only increase inflammation but have also been shown to be negatively correlated with muscle growth.”

💪🔥Body Booster: While amping up protein intake is key when it comes to building muscle, avoiding inflammatory food and drinks is also important to prep your body for gains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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.

Hitting the gym consistently but still fighting stubborn fat? You're not alone. Sarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and now coaches others through similar challenges. "It feels like you're constantly stuck in a loop where you're gaining muscle but not losing fat, so the scale is either staying the same or even going up," Sarah explains in her post. She discovered that body recomposition—building muscle while losing fat simultaneously—requires fixing specific mistakes that sabotage progress. Here's how Sarah finally broke through her plateau.

Mistake 1: Mismatching Diet to Your Experience Level

Your training history should dictate your nutritional approach. "If you're a gym noob or you've been training for up to around two years, you can really get away with eating at maintenance or even in a deficit," Sarah points out. Beginners often make the mistake of "eating big to get big," which leads to unnecessary fat gain. Meanwhile, advanced lifters (5+ years of consistent training) frequently make the opposite mistake. "Unfortunately for you guys, you really can't bulk like you used to," Sarah says. She recommends veterans stick to eating at maintenance or in a slight deficit, losing around 0.7 percent of body weight weekly for optimal recomposition.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Mistake 2: Ignoring Your Starting Body Composition

Sarah found that her body composition dramatically affected her recomposition strategy. "People who start out leaner at around sub 10 body fat for men or sub 20 for women will have a much harder time building muscle and losing fat simultaneously," she explains. This happens because lean individuals have fewer fat reserves to fuel muscle building. Conversely, those with higher body fat percentages have more energy stored and achieve recomposition more readily. "People who are overweight at their baseline have so much more energy reserved," Sarah notes, explaining why they can successfully build muscle in a moderate deficit.

Mistake 3: Neglecting Protein and Food Quality

Even with perfect calories, Sarah discovered her macronutrients were holding her back. "Research has shown that higher protein diets, about 1.2 grams per pound of your body weight, can improve your body composition by reducing fat mass and increasing fat-free mass," she shares. For most people, aiming for around 1 gram of protein per pound of body weight daily maximizes muscle growth while supporting fat loss.

Beyond macros, food quality matters tremendously. "When you consume foods that don't sit well with your body or your digestion, your body becomes inflamed and you hold onto water weight," Sarah reveals from personal experience. This water retention is easily mistaken for stubborn fat. "What has personally helped me is focusing on eating mostly single-ingredient foods, also focusing on getting in enough fiber, around 30 grams every single day," she explains. Sarah learned to pay attention to how different foods affected her energy, digestion, and overall well-being.

Mistake 4: Compromising on Recovery

Surprisingly, Sarah's overtraining was sabotaging her fat loss efforts. "Muscle actually doesn't grow if you're not giving it the time to recover," she cautions. This means both taking 1-2 weekly rest days and prioritizing sleep. "Research has shown that when two groups follow the same calorie deficit but one group sleeps just three hours less each week, both groups lose similar amounts of weight, but in the well-rested group 83% of the weight loss is from fat compared to only 58% in the sleep restricted group," Sarah explains. She aims for at least 7 hours of quality sleep each night to optimize her body's fat-burning potential.

RELATED:The #1 Exercise Every Trainer Recommends for Staying Fit After 50

Mistake 5: Relying Too Heavily on the Scale

During Sarah's recomposition journey, she realized the scale was misleading her. "Despite what nonsense you have been fed from your mum's favourite magazine, weight gain is not just the product of fat gain but also includes muscle gain and water gain too," Sarah points out. She learned to track multiple metrics: progress photos, measurements, how clothes fit, strength gains, and energy levels. "The scale can be used as a great tool in order to see if you're going in the right direction, if you're eating in a deficit or in a surplus, but that is exactly what it is—a tool that should be used in conjunction with other tools," she emphasizes.

Understanding the Timeline

Perhaps the biggest revelation for Sarah was accepting that body recomposition takes considerable time. "Pound for pound, fat is easier to lose than muscle is to gain," she explains. You might be losing fat already but need more muscle development to achieve that toned look. "9 to 12 months is a realistic goal in order to see results using this process," Sarah advises. She embraced the process as a sustainable lifestyle change rather than a quick fix, which finally allowed her to break through plateaus and achieve lasting results.

Progressive Training Is Essential

While fixing nutritional mistakes gets most attention, Sarah discovered that proper training progression remained fundamental. "Track your sets, reps, and weight during each workout and try to increase the weight you're doing or the amount of reps over time," she recommends. Following the same workout routine for 8-12 weeks while focusing on gradually increasing performance gave each muscle group sufficient stimulus to grow while her improved recovery allowed fat loss to continue.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Listen To Your Body's Signals

Developing body awareness accelerated Sarah's progress significantly. "When you eat something, think to yourself: how do you feel? Are you digesting this food well? Does it give you brain fog?" she suggests. These feedback signals helped her identify which foods supported her goals and which ones caused inflammation or energy crashes. The same principle applied to workout intensity—pushing hard, but recognizing when her body genuinely needed rest proved crucial to breaking through her plateau. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nissa_Graun1
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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.

"I spent 30 years losing and regaining the same 20 to 50 pounds," says weight loss coachNissa Graun. Like many women over 40, she believed endless cardio and restrictive diets were the only path to fitness. That changed when she discovered a better approach – one that focuses on building strength rather than just cutting calories.


After transforming her own body by gaining muscle and losing 50 pounds, Nissa now helps other women break free from yo-yo dieting. Her method? Combining smart strength training with sustainable nutrition strategies that work specifically for women over 40.

Here are her seven proven rules that make building muscle and burning fat possible at any age.

Prioritize Protein for Your Foundation

"Your body needs specific nutrients to get stronger," Nissa explains in her post, comparing proper nutrition to the Earth's core structure. She emphasizes that whole food protein sources like meat, eggs, and dairy are crucial for muscle development. While protein powders and bars can help, they shouldn't be your primary protein source. "Your body will really start to take shape when you focus on more protein dense foods," she notes.

Balance Your Nutrients Strategically

"A balance of healthy carbs and fats are also required," Nissa points out. She recommends aiming for your target weight in grams of whole food protein daily while ensuring you're not neglecting other essential nutrients. If you experience digestive issues when increasing protein, she suggests reviewing proper digestion strategies before making dramatic changes to your diet.

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

Replace Cardio with Strength Training

"It wasn't until I quit all strenuous cardio and instead prioritized strength training that I finally got results," Nissa shares. She advises following a structured full-body routine 2-3 times per week. "Working your butt off in the gym six to seven days each week only leads to exhaustion and injury. Trust me, I've been there."

Follow a Proven Program

"No matter how many YouTube videos you've binged on the subject, you'll never beat the experience of trainers who've been getting their clients' results for decades," Nissa explains. She recommends finding a well-structured plan that provides full-body workouts you can follow consistently. This approach ensures you're not wasting time with ineffective routines.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Progress Your Workouts Systematically

Just like the Earth's lower mantle provides a foundation, progressive overload builds your strength base. "You have to continually stimulate the muscles by adding another rep, another set, better form, or a little more weight to your reps and sets each week," Nissa explains. This systematic approach ensures continuous improvement and prevents plateaus.

Track Every Training Session

"I never tracked my workout since in the past, I always just remembered what I did," Nissa admits. But precise tracking transformed her results. She now uses her phone's notes app to record every detail: "I can scroll up to my last workout and clearly see exactly what I did, which means I know exactly how to progress." This simple habit ensures you're actually moving forward with your training.

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Build Strength Throughout Your Day

"Exercise snacks are small bounds of strength training you can do throughout the day," Nissa explains. She shares how this approach helped her progress toward unassisted pull-ups: "20 to 30 pushups per day was all it took to boost my strength on the pull-up machine." Start with simple exercises like 10 pushups and 30 bodyweight squats, performed 2-3 times daily, modifying as needed based on your current fitness level.

Nissa emphasizes that patience is key to sustainable results. "While you do need to cut calories to get rid of the body fat that's covering your muscle, rushing the process with another extremely low calorie diet is one of the quickest ways to destroy all of the progress you've built."

By following these seven rules, you can build muscle and lose fat without extreme dieting or endless cardio sessions. The key is consistency with both nutrition and training, while allowing your body time to adapt and strengthen. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Ever wondered what actually happens to your muscles as you age? The numbers are alarming: after age 30, you lose between 3% to 5% of your muscle mass every decade, with most people losing about 30% during their lifetime, according to Dr. Thomas W. Storer, director of the exercise physiology lab at Brigham and Women's Hospital. But here's the good news - you can prevent and even reverse this loss with four science-backed strategies.


"Skeletal muscle is the organ of longevity," explains Dr. Gabrielle Lyon, physician and author of "Forever Strong." In a revealing conversation on The Doctor's Farmacy with Dr. Mark Hyman, she shares exactly how to maintain your muscle mass at any age. "The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle."

Why Your Muscles Matter More Than You Think

"The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle," explains Dr. Lyon. Making up 40% of your body weight, muscle tissue isn't just for movement - it's a crucial metabolic organ that influences everything from blood sugar control to brain health.

The Hidden Dangers of Inactive Muscles

"There's no such thing as healthy sedentary skeletal muscle," warns Dr. Lyon. She explains that inactive muscles become "like a swamp," leading to metabolic dysfunction. Warning signs of unhealthy muscles include high triglycerides, high insulin, high A1C, high blood sugar, and inflammation.

The Metabolic Powerhouse

Dr. Lyon emphasizes that muscle is "the primary site for glucose disposal." As Dr. Hyman adds, "That's why exercising helps with insulin resistance and diabetes and blood sugar control because it sort of basically sucks up all the glucose."

The Brain-Muscle Connection You Never Knew About

"Contracting skeletal muscle releases irisin and BDNF, which is miracle growth for the brain," explains Dr. Hyman. This connection helps explain why exercise reduces the risk of Alzheimer's and improves cognitive function.

Myokines Are Your Muscle Messengers

"These myokines are peptide hormones released by exercising skeletal muscle based on the duration and intensity of training," Dr. Lyon explains. They help regulate metabolism, reduce inflammation, and even boost brain function. Unlike inflammatory cytokines from immune cells, muscle-derived molecules tend to have anti-inflammatory effects.

The Right Way to Exercise for Muscle Health

"The only way to do it wrong is to not do it," emphasizes Dr. Lyon. She recommends:

  • Full-body resistance training 2-3 times per week
  • Sessions lasting about 45 minutes
  • Focus on compound movements
  • Training to near fatigue
  • Using machines for better form (what she calls "high ground training").

Dr. Storer recommends "8 to 10 exercises that target all the major muscle groups" with "sets of 12 to 15 reps."

High Ground Training

Dr. Lyon introduces the concept of "high ground training," explaining that using supported positions and machines can actually help you target muscles more effectively. "When you increase contact, you are now training the muscle with the intensity," she explains.

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Protein Factor: Eating for Muscle Health

Proper nutrition is crucial for muscle maintenance. Dr. Lyon recommends:

  • 0.7-1.0 grams of protein per pound of ideal body weight daily
  • 30-50 grams of protein at your first meal
  • Protein intake within 30-60 minutes post-exercise (for older adults)
  • Even protein distribution throughout the day.

Timing Your Meals for Maximum Muscle Benefit

"That first meal of the day is critical because you're coming out of an overnight fast," Dr. Lyon emphasizes. She explains that morning protein intake combined with reduced carbohydrates and exercise creates "a fantastic synergistic effect."

Plant vs. Animal Protein

While both sources can work, Dr. Lyon notes that plant proteins may require about 30% more total intake to achieve the same benefits as animal protein. "If you are older and you are not highly active, then if your idea is to eat whole foods from plant-based proteins, you have to watch total calories and carbohydrates," she cautions.

Overcoming Age-Related Challenges

"Anabolic resistance" makes it harder to build muscle as we age, but Dr. Lyon explains how to overcome this: "How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic influence of amino acids."

Warning Signs of Muscle Problems

Dr. Lyon identifies several key indicators of poor muscle health:

  • High triglycerides
  • High insulin levels
  • Elevated A1C
  • High blood sugar
  • Small LDL particles
  • Chronic inflammation.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

It's Never Too Late to Start

When Dr. Hyman asked if it was too late for him to start at age 59, Dr. Lyon responded emphatically: "The only time it's late to start is if you don't start." She shares the example of Dr. Hyman's father making significant gains at age 89 after starting resistance training.

"If you fail to do these very practical things," warns Dr. Lyon, "you will find as you age, the practicality of your life becomes impossible."

Dr. Hyman notes, "Your muscle's not just a bunch of tissue dragging your skeleton around - it's a very dynamic organ and probably the biggest organ in our body." Taking care of it isn't optional; it's essential for healthy aging. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster