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Rekindle Intimacy in 4 Weeks With These Tips

Carol Queen, PhD, offers tips on how to reignite the spark in your love life.

FACT CHECKED BY Christopher Roback
Young attractive playfull couple peeping from bedsheet on the bed at bedroom. Caucasian models in love, relationship, dating, happy people, bedtime concept shot.
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FACT CHECKED BY Christopher Roback

Are you feeling like the fire is waning between you and your partner? It may be time to work on rekindling the fire between you. Carol Queen, PhD, Sexologist, is an award-winning author of over twenty books about sexuality and maintains that you can get your sex life back on track in less than four weeks. Here is everything you need to know about rekindling intimacy.


There Are Two Types of Intimacy: Physical and Emotional

Couple sitting on sofa at home in front of fireplace, rear view.Shutterstock

There are two kinds of intimacy to consider, according to Dr. Queen. Physical intimacy, aka sex (non-sexual physical connection like cuddling might count as part of this sort for some, not for others), and also emotional intimacy. “These are (often, or at least expected to be) connected in ongoing relationships; they are also potentially separate from each other when things get tough in a relationship, so that, for instance, in some, the emotional intimacy and love stays steady while sex wanes, or vice versa,” she says.

You Don’t Need Both for a Relationship

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

“You don't absolutely have to have both for a relationship—asexuals might not, for instance—but if a relationship is based on lacking either thing, it should be agreed upon by the participants. This keeps the terms of the relationship consent-based,” continues Dr. Queen. “And I should note that when people are engaged casually or in poly contexts, they might also be separate—or together to whatever degree a casual situation allows for intimacy.”

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

Examine Your Relationship and What You Want From It

Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.Shutterstock

Before you go into a four-week process with your significant other, Dr. Queen recommends closely considering your relationship, what you expected from it and want from it, and what you have:

  • Has anything about your patterns of intimacy changed since the beginning? (That might be different than just realizing something seems lacking and realizing it is important to you to try to fix.)
  • Are you operating on assumptions about relationships or agreements you made together?
  • Has anything changed in your circumstances? (Common examples: had a child; ill health; stress from outside the relationship, such as work issues or a sick parent); menopause; erectile or arousal issues; an affair or some other sort of betrayal; etc.)
  • You'll want to do this so you can communicate with your partner about what you perceive to be going on, how it affects you, and how you hope you can pivot together to address it.

Next, Get Your Partner Involved

Young couple strolling in the parkShutterstock

The next step is getting your partner involved in thinking about where you are together.

  • Your partner should also consider the above questions, or you can talk it through with them.
  • When you talk, make sure you both are as unstressed as possible, agree that it's a good time to talk about Issues (if it's not, arrange a different time), and can focus on one another.
  • The next step is to share your perceptions and ask about theirs—the goal is to get on the same page regarding what you might work on together (or at least spell out what you agree might need to be fixed).
  • Note: While our relationships are certainly important to us, a conversation like this might raise red flags you shouldn't ignore. For example, your partner doesn't see a problem at all, is irritable, hostile, or minimizes your perceptions, or gets super-defensive, blames, or shames.
  • If red flags are present, your rekindling work would likely be more successful with a couple's therapist to guide you. (TBH it might even signal that this is a relationship that should be ended and not rekindled. Extreme responses might even signal a safety issue.)

Your Issues Might Be Communication Based

couple fightingShutterstock

“If your issues are particularly emotion-based and seem to revolve around your communication, your ideas about romance or connection, and generally the health of the relationship outside the bedroom, here are some possibly relevant things to consider and/or change,” she says.

  • the way you communicate (with love, care, respect—or not)
  • the way you deal with it if you're not on the same page about something
  • how do you let each other know you're important to each other
  • the amount of time you spend together
  • whether both feel supported by the other

You Might Need to Cultivate New Habits

Lake Louise Banff National Park in the Canadian Rocky Mountains. A young couple of men and women sitting on a rock by the lake during a cold day in Autumn in Canada watching the sunset at the lakeShutterstock

“You might want to cultivate new habits,” she says.

  • around emotionally intimate time together
  • meaningful activities or rituals (quality time, together time)
  • You may need to work on your communication styles if they are out of alignment

Other Common Issues

Beautiful couple is having sex in bed at homeShutterstock

There are some other common issues, she adds:

  • for partners to assume they know what the other's POV is
  • to have gendered ideas about relationships, intimacy, and sex
  • to have the possibility of truly open communication cause anxiety (again—maybe therapy here!)

Don’t Make Assumptions

Sentimental happy couple in love bondingShutterstock

“Issues in a sexual relationship are often tangled up in the above. It's common for partners to assume things about their relationship,” says Dr. Queen. These include:

  • when their partner wants sex (or not)
  • how they feel about sex in general
  • whether they are getting turned on and coming
  • mistakenly personalizing it when their partner is stressed about something that affects their sex life ("They don't find me attractive anymore")
  • love and "finding the one" equals good sex

Other Issues

hand of young woman having sex on bedroomShutterstock

Other issues, according to Dr. Queen, can include:

  • resisting their partner's requests or suggestions
  • faking interest and orgasm
  • turning away from sex because they are ashamed to share about an issue (like ED, for instance, or sexual pain conditions)
  • the many stress-related life changes I mentioned above

Communication Is Key

Cheerful couple awaking and looking at each other in bedShutterstock

“Partners in a sexual rut or drought need to open up about their beliefs, expectations, desires, experiences, and limits. (Again, maybe a therapy thing!),” says Dr. Queen. As well as:

  • listening non judgmentally
  • evaluating whether our beliefs/assumptions are on base
  • addressing shame and any past trauma
  • breaking down your sexual relationship and considering how you communicate about it, initiate, get turned on (kissing, "foreplay," etc.), and deal with orgasm.
  • learning more about sex, “especially the sex you and your partner have and/or want to have

Your Timeline May Vary

Couple feet under sheets on the bed at home.Shutterstock

It might take more or less than four weeks. “That's because partners have different needs and degrees of ease or difficulty with all this,” says Dr. Queen.

RELATED: 7 Essential Minerals That Boost Your Weight Loss Journey

Books She Recommends

Woman with cup of beverage reading book at table, closeupShutterstock

Dr. Queen recommends the following books and workbooks.

💪🔥Body Booster: The first thing to examine if intimacy is waning is your communication skills.

More For You

Young attractive playfull couple peeping from bedsheet on the bed at bedroom. Caucasian models in love, relationship, dating, happy people, bedtime concept shot.
Shutterstock
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.

Are you feeling like the fire is waning between you and your partner? It may be time to work on rekindling the fire between you. Carol Queen, PhD, Sexologist, is an award-winning author of over twenty books about sexuality and maintains that you can get your sex life back on track in less than four weeks. Here is everything you need to know about rekindling intimacy.


There Are Two Types of Intimacy: Physical and Emotional

Couple sitting on sofa at home in front of fireplace, rear view.Shutterstock

There are two kinds of intimacy to consider, according to Dr. Queen. Physical intimacy, aka sex (non-sexual physical connection like cuddling might count as part of this sort for some, not for others), and also emotional intimacy. “These are (often, or at least expected to be) connected in ongoing relationships; they are also potentially separate from each other when things get tough in a relationship, so that, for instance, in some, the emotional intimacy and love stays steady while sex wanes, or vice versa,” she says.

You Don’t Need Both for a Relationship

Image of happy excited young friends loving couple chefs on the kitchen eat tasty pasta.Shutterstock

“You don't absolutely have to have both for a relationship—asexuals might not, for instance—but if a relationship is based on lacking either thing, it should be agreed upon by the participants. This keeps the terms of the relationship consent-based,” continues Dr. Queen. “And I should note that when people are engaged casually or in poly contexts, they might also be separate—or together to whatever degree a casual situation allows for intimacy.”

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

Examine Your Relationship and What You Want From It

Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.Shutterstock

Before you go into a four-week process with your significant other, Dr. Queen recommends closely considering your relationship, what you expected from it and want from it, and what you have:

  • Has anything about your patterns of intimacy changed since the beginning? (That might be different than just realizing something seems lacking and realizing it is important to you to try to fix.)
  • Are you operating on assumptions about relationships or agreements you made together?
  • Has anything changed in your circumstances? (Common examples: had a child; ill health; stress from outside the relationship, such as work issues or a sick parent); menopause; erectile or arousal issues; an affair or some other sort of betrayal; etc.)
  • You'll want to do this so you can communicate with your partner about what you perceive to be going on, how it affects you, and how you hope you can pivot together to address it.

Next, Get Your Partner Involved

Young couple strolling in the parkShutterstock

The next step is getting your partner involved in thinking about where you are together.

  • Your partner should also consider the above questions, or you can talk it through with them.
  • When you talk, make sure you both are as unstressed as possible, agree that it's a good time to talk about Issues (if it's not, arrange a different time), and can focus on one another.
  • The next step is to share your perceptions and ask about theirs—the goal is to get on the same page regarding what you might work on together (or at least spell out what you agree might need to be fixed).
  • Note: While our relationships are certainly important to us, a conversation like this might raise red flags you shouldn't ignore. For example, your partner doesn't see a problem at all, is irritable, hostile, or minimizes your perceptions, or gets super-defensive, blames, or shames.
  • If red flags are present, your rekindling work would likely be more successful with a couple's therapist to guide you. (TBH it might even signal that this is a relationship that should be ended and not rekindled. Extreme responses might even signal a safety issue.)

Your Issues Might Be Communication Based

couple fightingShutterstock

“If your issues are particularly emotion-based and seem to revolve around your communication, your ideas about romance or connection, and generally the health of the relationship outside the bedroom, here are some possibly relevant things to consider and/or change,” she says.

  • the way you communicate (with love, care, respect—or not)
  • the way you deal with it if you're not on the same page about something
  • how do you let each other know you're important to each other
  • the amount of time you spend together
  • whether both feel supported by the other

You Might Need to Cultivate New Habits

Lake Louise Banff National Park in the Canadian Rocky Mountains. A young couple of men and women sitting on a rock by the lake during a cold day in Autumn in Canada watching the sunset at the lakeShutterstock

“You might want to cultivate new habits,” she says.

  • around emotionally intimate time together
  • meaningful activities or rituals (quality time, together time)
  • You may need to work on your communication styles if they are out of alignment

Other Common Issues

Beautiful couple is having sex in bed at homeShutterstock

There are some other common issues, she adds:

  • for partners to assume they know what the other's POV is
  • to have gendered ideas about relationships, intimacy, and sex
  • to have the possibility of truly open communication cause anxiety (again—maybe therapy here!)

Don’t Make Assumptions

Sentimental happy couple in love bondingShutterstock

“Issues in a sexual relationship are often tangled up in the above. It's common for partners to assume things about their relationship,” says Dr. Queen. These include:

  • when their partner wants sex (or not)
  • how they feel about sex in general
  • whether they are getting turned on and coming
  • mistakenly personalizing it when their partner is stressed about something that affects their sex life ("They don't find me attractive anymore")
  • love and "finding the one" equals good sex

Other Issues

hand of young woman having sex on bedroomShutterstock

Other issues, according to Dr. Queen, can include:

  • resisting their partner's requests or suggestions
  • faking interest and orgasm
  • turning away from sex because they are ashamed to share about an issue (like ED, for instance, or sexual pain conditions)
  • the many stress-related life changes I mentioned above

Communication Is Key

Cheerful couple awaking and looking at each other in bedShutterstock

“Partners in a sexual rut or drought need to open up about their beliefs, expectations, desires, experiences, and limits. (Again, maybe a therapy thing!),” says Dr. Queen. As well as:

  • listening non judgmentally
  • evaluating whether our beliefs/assumptions are on base
  • addressing shame and any past trauma
  • breaking down your sexual relationship and considering how you communicate about it, initiate, get turned on (kissing, "foreplay," etc.), and deal with orgasm.
  • learning more about sex, “especially the sex you and your partner have and/or want to have

Your Timeline May Vary

Couple feet under sheets on the bed at home.Shutterstock

It might take more or less than four weeks. “That's because partners have different needs and degrees of ease or difficulty with all this,” says Dr. Queen.

RELATED: 7 Essential Minerals That Boost Your Weight Loss Journey

Books She Recommends

Woman with cup of beverage reading book at table, closeupShutterstock

Dr. Queen recommends the following books and workbooks.

💪🔥Body Booster: The first thing to examine if intimacy is waning is your communication skills.

Beautiful couple is having sex in bed at home
Shutterstock
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.

Sleep, movement, nutrition, and stress reduction are the foundations for optimizing any and all aspects of sexual health. When it comes to each of these 4 factors, it's not enough to simply tell my patients to do better. I have to provide them with tangible guidance on how to make the next better decision.


Eat These Foods

+18! Very attractive sexually mature carrots in black bed-sheet.".Lying"format.Shutterstock

For nutrition, I provide recommendations on convenient and healthy snacks that are high in protein.

  • Chickpeas: Vitamin B6, found in chickpeas, has been known to regulate testosterone, estrogen production, serotonin and dopamine, all of which can lead to an increased libido and increase in sex hormones.
  • Edamame: Going through menopause? Soy-based foods, including tofu and edamame, are rich in isoflavone compounds. These compounds can attach to estrogen receptors within the body, functioning as phytoestrogens. They trigger a gentle estrogen-like effect, potentially enhancing your arousal.
  • Carrots: Beta-carotene supports the endocrine system, which i turn can help boost libido.
  • Snack Packs of Nuts: Zero pun intended.Omega-3s, Zinc and L-arginine, found in snack packs of nuts, can help you perform.

Those are all good options. Portion control is key. Minimizing added sugars is also crucial. By eating anti-inflammatory foods and limiting pro-inflammatory foods, we can improve all aspects of sexual functioning.

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

Do Aerobic Exercise

Competitive swimmer racing in poolShutterstock

Aerobic exercise, turns out, may be just as effective as viagra to treat ED. If that's not a reason to move our bodies, I don't know what is! Some of my favorite examples of aerobic exercise include running and swimming but even dancing counts—anything that gets your heart pumping.

Reduce Stress

caucasian female giving massage to a young man. leisure, fun, joy, relaxing, conceptShutterstock

And stress—stress in our lives related to anything may impact libido. If work, a person/people, situations are causing us stress, our bodies may respond in a way that reduces sex drive. Consider a massage, as that can also be a part of foreplay.

Related: “Tough Love” Dieting Advice From a Weight Loss Coach

Get Better Sleep and Checked For Sleep Apnea

loving couple sleeping in bed.happy couple lying together in bed.women with husband sleeping in bedroomShutterstock

When it comes to sleep, I recommend sleep apnea testing for many of the men who see me. Nighttime urination, low testosterone, erectile dysfunction, low libido, and fatigue are all common symptoms of sleep apnea (it's not just about snoring) and oftentimes, my patients present with several of these symptoms. The ideal amount of sleep per night is 7 to 9 hours.

💪🔥Body Booster: Boost your libido by incorporating carrots, rich in beta-carotene, into your diet to support your endocrine system.

Amy Pearlman, MD, is a Board-Certified Urologist and Co-Founder of Prime Institute.

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at home
Shuttestock
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.

Want to look fit after 40? Your timing is perfect. Midlife is the time to move, strengthen muscles, and stretch more. Just be sure to approach your goal holistically. You will look fit after 40 if you care for all aspects of your health: mind, body, and soul. This includes focusing on nutrition and exercise of course, but also self-care, mental health, and quality of life. The happier you are in all these aspects, the healthier you will be. Prioritize yourself, and then you can take better care of others.


(How would I know? I am an ACE certified fitness professional, and also a graduate of the Institute of Integrative Nutrition, certified in health and wellness coaching. I teach Spin at least 3 days a week and personally work out at least 6-7 days a week.) It’s never too late to get started and reap the benefits of physical fitness. Read on for 13 ways to look fit after 40.

Do This Workout

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

The World Health Organization and the Centers for Disease Control and Prevention (CDC) recommend at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous aerobic exercise a week for adults up to age 64. However, the first thing I would suggest if you have not been physically active is to consult your physician. Assess your physical condition.

With an okay from the doctor, I would suggest you start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity. Don’t forget to add balance exercises and stretching at the end of a workout. The older we get we lose mobility and elasticity.

Eat Like This

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

A good diet alongside a well-planned fitness program will go a long way. Step one, make sure you are drinking plenty of water. Eat a balanced diet. All food groups are your friends. Don’t eliminate carbs; eat healthy carbs like oats, sweet potatoes, and brown rice. Carbohydrates are fuel, so limit them at bedtime and eat them after your workout. Be sure to eat plenty of protein and lots of veggies and fruit.

Create a Routine

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

Create a routine and stick with it. If you commit to fitness, it becomes more of a hobby than a chore. You will make friends where you workout (especially if you have a routine and go at the same time every day, you see the same people) and begin to enjoy the time you spend there.

Learn to Love to Cook

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

Cooking can be a task or a chore, but it can be fun if you try new recipes or cook with family. You are in control of what you cook so that you can manage your diet more closely.

RELATED:5 High-Protein Breakfast Foods, According to a Dietitian

Find a Fitness Class You Love

Pilates class with men and women at a gymShutterstock

New activities can be tough, so try different fitness classes. Consider yoga, Pilates, strength training classes, water aerobics, cycling classes, Tai Chi, dance classes, and functional fitness

Try New Foods

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

People always eat the same foods, especially when managing their diet. It is okay to branch out and try new things. The variety of foods will keep you excited.

Create New Hobbies

Group of men ride bicycles at sunset with sunbeam over silhouette trees background.Shutterstock

Create new hobbies with your partner and family friends. Think of things you can do with friends and family that are beyond going out to eat and drink. How about a walk around the neighborhood or a bike ride? Create moments that are more interactive and less sedentary.

Take Up a New Activity

Concentrated fit young girl pickleball player waiting to receive serve, ready to strike and return ball to opponent field on indoor court..Shutterstock

You are never too old to try new things. Pickleball is all the rage. Why not give it a try? Maybe that isn’t for you but bowling or gardening. All things get you moving, so it is good for you.

RELATED: Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Join a Club

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

Clubs are a great way to be healthy and to make new friends. Not all clubs are book clubs; you can join yoga, walking, or tennis clubs. It is also a great way to learn something new.

Set a Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Set a goal like walking or running a race. Having a goal to look forward to keeps you on track and gives you something to look forward to.

Travel More

Lake Louise Banff National Park in the Canadian Rocky Mountains. A young couple of men and women sitting on a rock by the lake during a cold day in Autumn in Canada watching the sunset at the lakeShutterstock

Traveling is great for the mind and soul. It brings joy and happiness. It adds an element if surprise and allows you to try new things.

Sanitize Your Friends List

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You must make sure you spend time with people who bring value to your life and make you happy. If they don’t, it is okay to walk away.

RELATED: 10 Fitness Myths and the Truth Behind Them

Feed Your Brain

Portrait handsome bearded man wearing glasses,headphones listening to music at modern home.Guy sitting in vintage chair,holding smartphone and relaxing.Panoramic windows background.Blurred backgroundShutterstock

Listen to more podcasts - feed your brain. Just like you exercise your body, you must continue exercising your brain. So many free inspirational podcasts are available to help fill your happiness cup. One I am enjoying lately is The Gratitudeology Podcast by Jamie Hess.

💪🔥Body Booster: Start with 2-3 days of weight or strength training and 3-4 days of cardio for 20-30 minutes of moderate activity.

Denise Vitola is an ACE-certified fitness instructor, a spin instructor, and a health and wellness coach.
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.


Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.


Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

10 Foods That Secretly Burn Fat After 40
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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.

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)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"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

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

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

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

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

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

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

Close up of green tea being poured from teapot into cupShutterstock

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

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

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

Detox water with sliced cucumber in a drinking glass

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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

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

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.

Laura Try lauratryuk
Copyright Laura Try/YouTube/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.

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.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

The 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

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

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.”

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

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.

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

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.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

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

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

Cut fresh ripe pumpkin on grey backgroundShutterstock

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.

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

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.