I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

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        I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40
    Start running after 40 with these expert tips.
By Christopher RobackNov 09, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 

        Copyright Jeff Horowitz
    
By Christopher RobackNov 09, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
Fitness & Workouts
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Are you thinking about lacing up your running shoes for the first time—or getting back to running after years away from the sport? Whether you're a complete beginner or returning after a break, starting to run after 40 requires a different approach than in your younger years. But with the right guidance, you can discover the joy of running at any age.
Few people understand this better than Jeff Horowitz, a certified running, cycling, and triathlon coach who has completed over 200 marathons and ultramarathons across six continents. After practicing law for 20 years, Horowitz followed his passion and became a full-time running coach. He now teaches at George Washington University and works with runners aged 14 to 80. He's also authored several books, including "Think Like a Runner: Understanding Why We Run and How to Do It Better." Read on to discover his 12 proven rules that will help you build a strong running foundation while avoiding common injuries that plague most runners over 40.
From Law to Running: Following Your Passion
Shutterstock
"I had been practicing law for 20 years, but my passion for it had faded. During that time, my interest in training, racing, and coaching had grown to the point where I wanted to switch my focus and really follow my passion," says Horowitz. After coaching part-time for five years, he took the plunge into full-time coaching. "I've been doing it now full-time for 14 years," he adds.
The Journey to 200 Marathons
Copyright Jeff Horowitz
"I was in my mid-20s when I discovered distance running," says Horowitz. His journey to 200 marathons wasn't planned—it evolved naturally. "Running 200 marathons was never actually my goal. I just wanted to do races that sounded fun for me, and at some point, I realized they were adding up." After completing his goal of running a marathon in every state, he kept going. "My friends and clients were very supportive of my running as I neared that milestone, and a number of them came with me to Kyoto, Japan, where I finally logged number 200."
Your Body Has Changed—Your Training Should Too
Shutterstock
What is the biggest mistake runners over 40 make? "Assuming that whatever worked for you in your 20s will continue to work for you," Horowitz warns. "The truth is that your body has undergone changes, and the puzzle has completely evolved and requires new solutions."
Three Critical Focus Areas
Shutterstock
Horowitz identifies three key areas older runners must address: "Not scheduling more recovery time after hard efforts is the biggest mistake. Not focusing enough on maintaining and improving core strength is probably the second biggest mistake. Not working on balance would be the third biggest mistake. As we age, our margin for error gets smaller and smaller, and we need to really pay attention to these details that we used to generally overlook or take for granted."
RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat
The Truth About Weight Loss and Running
Shutterstock
"As a coach and trainer, I don't really like to link weight loss with running," Horowitz advises. He explains why: "Clients can make bad choices in training based on their weight loss goals. For example, your muscles may tell you that you need a day off, but you may believe that you need to run in order to reach your calorie burn goal." He adds an important insight about marathon training: "Some people think that they will lose weight when they train for a marathon, but that usually isn't the case because you need to take in so many calories to fuel all that additional running."
Nutrition After 40
Shutterstock
"Weight loss after age 40 involves realizing that your metabolism is slower than it used to be. You simply can't take in as many calories to achieve your goals as you used to," Horowitz explains. He recommends focusing on "fresh, mostly unprocessed foods, any carbohydrates in moderation" and consulting a certified nutritionist for personalized guidance.
Quality Over Quantity
Shutterstock
"I find that older athletes can still produce real quality efforts in training and racing, but the preparation needs to be more focused," says Horowitz. He emphasizes the importance of "stretching, flexibility, and off days or easy efforts after hard workouts."
A Smart Start for Beginners
Shutterstock
For beginners over 40, Horowitz recommends "starting with a mix of running and walking for short periods of time, and slowly build on the length of time and the length of the run segments until they feel comfortable with steady running." He suggests beginning with "half-hour training three to four times a week and then adding five minutes for one of those workouts every week."
RELATED:She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow
Finding Motivation
"I keep looking for new challenges to spark my imagination," Horowitz shares. "That might involve running new races or routes." He emphasizes the social aspect: "Most runners I know are really social animals. We love to run groups and hang out together. Social connections really help keep me motivated."
Essential Home Equipment
Shutterstock
"There are several inexpensive pieces of equipment that you can keep at home to both work on training and recovery," says Horowitz. "I would invest in a BOSU and resistance bands for training, as well as a foam roller and a massage gun for recovery. Working with these items has really helped me stay fit and injury-free."
Embrace New Training Methods
Shutterstock
"I've taken up yoga over the past few years, for example, and though I used to turn my nose up at that discipline, I've really started to enjoy it, and have certainly noticed improvements in flexibility and injury prevention," Horowitz shares.
RELATED:Weight Loss Coach Lost 30 Pounds After Starting to Eat More Potatoes
The Value of Professional Guidance
Shutterstock
"For best results, I really recommend that new runners, especially older ones, connect with a certified running coach to give them more personal guidance," Horowitz advises. "Coaching is not just for elite runners. Everyone can benefit from having a professional coach help guide them." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40
    

        Copyright Jeff Horowitz
    
By Christopher RobackNov 09, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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 thinking about lacing up your running shoes for the first time—or getting back to running after years away from the sport? Whether you're a complete beginner or returning after a break, starting to run after 40 requires a different approach than in your younger years. But with the right guidance, you can discover the joy of running at any age.
Few people understand this better than Jeff Horowitz, a certified running, cycling, and triathlon coach who has completed over 200 marathons and ultramarathons across six continents. After practicing law for 20 years, Horowitz followed his passion and became a full-time running coach. He now teaches at George Washington University and works with runners aged 14 to 80. He's also authored several books, including "Think Like a Runner: Understanding Why We Run and How to Do It Better." Read on to discover his 12 proven rules that will help you build a strong running foundation while avoiding common injuries that plague most runners over 40.
From Law to Running: Following Your Passion
Shutterstock
"I had been practicing law for 20 years, but my passion for it had faded. During that time, my interest in training, racing, and coaching had grown to the point where I wanted to switch my focus and really follow my passion," says Horowitz. After coaching part-time for five years, he took the plunge into full-time coaching. "I've been doing it now full-time for 14 years," he adds.
The Journey to 200 Marathons
Copyright Jeff Horowitz
"I was in my mid-20s when I discovered distance running," says Horowitz. His journey to 200 marathons wasn't planned—it evolved naturally. "Running 200 marathons was never actually my goal. I just wanted to do races that sounded fun for me, and at some point, I realized they were adding up." After completing his goal of running a marathon in every state, he kept going. "My friends and clients were very supportive of my running as I neared that milestone, and a number of them came with me to Kyoto, Japan, where I finally logged number 200."
Your Body Has Changed—Your Training Should Too
Shutterstock
What is the biggest mistake runners over 40 make? "Assuming that whatever worked for you in your 20s will continue to work for you," Horowitz warns. "The truth is that your body has undergone changes, and the puzzle has completely evolved and requires new solutions."
Three Critical Focus Areas
Shutterstock
Horowitz identifies three key areas older runners must address: "Not scheduling more recovery time after hard efforts is the biggest mistake. Not focusing enough on maintaining and improving core strength is probably the second biggest mistake. Not working on balance would be the third biggest mistake. As we age, our margin for error gets smaller and smaller, and we need to really pay attention to these details that we used to generally overlook or take for granted."
RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat
The Truth About Weight Loss and Running
Shutterstock
"As a coach and trainer, I don't really like to link weight loss with running," Horowitz advises. He explains why: "Clients can make bad choices in training based on their weight loss goals. For example, your muscles may tell you that you need a day off, but you may believe that you need to run in order to reach your calorie burn goal." He adds an important insight about marathon training: "Some people think that they will lose weight when they train for a marathon, but that usually isn't the case because you need to take in so many calories to fuel all that additional running."
Nutrition After 40
Shutterstock
"Weight loss after age 40 involves realizing that your metabolism is slower than it used to be. You simply can't take in as many calories to achieve your goals as you used to," Horowitz explains. He recommends focusing on "fresh, mostly unprocessed foods, any carbohydrates in moderation" and consulting a certified nutritionist for personalized guidance.
Quality Over Quantity
Shutterstock
"I find that older athletes can still produce real quality efforts in training and racing, but the preparation needs to be more focused," says Horowitz. He emphasizes the importance of "stretching, flexibility, and off days or easy efforts after hard workouts."
A Smart Start for Beginners
Shutterstock
For beginners over 40, Horowitz recommends "starting with a mix of running and walking for short periods of time, and slowly build on the length of time and the length of the run segments until they feel comfortable with steady running." He suggests beginning with "half-hour training three to four times a week and then adding five minutes for one of those workouts every week."
RELATED:She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow
Finding Motivation
"I keep looking for new challenges to spark my imagination," Horowitz shares. "That might involve running new races or routes." He emphasizes the social aspect: "Most runners I know are really social animals. We love to run groups and hang out together. Social connections really help keep me motivated."
Essential Home Equipment
Shutterstock
"There are several inexpensive pieces of equipment that you can keep at home to both work on training and recovery," says Horowitz. "I would invest in a BOSU and resistance bands for training, as well as a foam roller and a massage gun for recovery. Working with these items has really helped me stay fit and injury-free."
Embrace New Training Methods
Shutterstock
"I've taken up yoga over the past few years, for example, and though I used to turn my nose up at that discipline, I've really started to enjoy it, and have certainly noticed improvements in flexibility and injury prevention," Horowitz shares.
RELATED:Weight Loss Coach Lost 30 Pounds After Starting to Eat More Potatoes
The Value of Professional Guidance
Shutterstock
"For best results, I really recommend that new runners, especially older ones, connect with a certified running coach to give them more personal guidance," Horowitz advises. "Coaching is not just for elite runners. Everyone can benefit from having a professional coach help guide them." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

        
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        I Lost 50 Pounds in 8 Months by Walking Every Day
    
Copyright ccostan/Instagram
By Alek KorabSep 18, 2024
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Alek Korab is Founding Editor of Body Network
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We've all been there – wanting to lose weight but finding every excuse to avoid the gym. The membership fees, the intimidating equipment, the fear of judgment from too-good-looking people – it can all feel overwhelming. Meet Carlo, a 47-year-old who faced these same challenges but found a simpler solution. Starting at 250 pounds, Carlo embarked on a journey that would see him shed 50 pounds in just eight months, all without setting foot in a gym. His story is about losing weight and finding a sustainable path to better health and increased energy through a surprisingly simple habit: walking, as he posted in a video online. Read on to discover how Carlo's dedication to walking every day led to remarkable changes and how you might apply his lessons to your own life.
My Journey Begins"I was about 250 pounds at the beginning of this year, and I've always enjoyed watching these transformation videos of people who've done things; they've done some weight loss. I find it very inspiring. So, I've had some success with my journey. So I thought I'd make this video to add my voice to the mix out there," Carlo shares in his video, reflecting on his decision to start his weight loss journey.
Setting a Sustainable GoalShutterstock
Carlo explains his approach: "I decided to do walking again. So, I definitely wanted my journey to be something that I could do for the long haul. It's something that I could sustain and keep moving the whole time. So I tried to walk every single day, three miles."
Inspired by a ChallengeShutterstock
"I was inspired by someone who was doing a 5K every day for a hundred days. I liked the ring. I said, you know what? I'm going to try to do this. I'm going to try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me," Carlo recalls, describing the inspiration behind his challenge.
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Pushing Through Tough DaysShutterstock
Even on difficult days, Carlo persevered: "Today. I'm just walking at a slower pace. I just don't want to get this done today, actually. But rather, I don't want to do this, but I'm going to get it done. So, even if you just walk at a slow pace, it's better than not doing it at all. So three miles, here we come."
The Daily RoutineShutterstock
Describing his routine, Carlo says, "It took me about an hour, so it was not a fast pace. These are 20 minute miles, if you will, but I was doing three miles a day. It's about 7,000 steps. It was something that wasn't too taxing on my body. I did it every single day for almost, I think before I stopped. I ended up getting to about 115 straight days."
Overcoming Mental HurdlesShutterstock
"So I totally feel like crap today. I don't want to walk it all, but if you just start, then it's not bad. Think about a half a mile in two and a half to go. So just keep doing it. It has to get done, and I know I'm going to feel better once it's done," Carlo shares a flashback recording, demonstrating his determination.
Adding Strength TrainingShutterstock
Carlo didn't just stick to walking: "I did reach out to a buddy of mine, Mark. He's a personal trainer, and he helped me do strength coach. I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth in addition to cardio, just to lose weight."
No ExcusesShutterstock
Even when life got busy, Carlo made time for his walks: "Life got in the way of today's run. So I got to go. I got home at eight, but I'm going to put that time in. I'm going to trust that process, and I'm going to just keep working at this. So it's only 45 minutes. Knock out these three miles, and that's it. Another day. Done."
RELATED:10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds
The Power of ConsistencyShutterstock
"Making sure that I walked every single day just allowed me to build upon that, right? If you walk every day, then maybe you snack a little less. I was logging all my food and lost it," Carlo explains, highlighting the importance of consistency.
Walking Through All WeatherShutterstock
Carlo didn't let the weather stop him: "It's raining today. No slacking though. Just walking, keep walking."
The ResultsShutterstock
Sharing his impressive results, Carlo says, "Over the next seven months, I basically went from 250 pounds all the way to the peak, which was down to 195. So a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day."
Maintaining the Weight Loss
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"I don't know where I'm going to go. So I've definitely just briefly gone down there. I'm back up to about 202-205. I'm sitting there. So still, it's a good 50-pound loss for me, which is great," Carlo shares, discussing his current weight.
The Benefits Beyond Weight LossShutterstock
Carlo notes the additional benefits: "My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine, which I like."
RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals
A Message to OthersShutterstock
Concluding his story, Carlo says, "I don't really have a number of where I want to get to, but I just wanted to add this story to others who, I'm just a normal dude. I'm just about, I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules
    
Copyright Dearly Bethany/YouTube
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Trying everything but seeing no results? That's exactly where Bethany Leonardo, a Certified Personal Trainer and the Founder of Leo Sculp, found herself before discovering the approach that would transform her body and life. As a woman in her thirties dealing with PCOS, she had tried countless methods without success. But everything changed when she developed five simple rules that helped her lose 11 pounds and transform her body. Here's how she did it – and how you can, too.
The Journey to Finding What Works"Honestly, I had done everything I knew to do on my own," Bethany reveals about her starting point. "I cleaned up my diet, I was taking supplements, I was working out often with mostly cardio and a bit of strength training here and there, but I felt out of control like my results were not changing anything about me physically, my energy levels were not where I wanted them, and I just felt exhausted and overwhelmed." Her energy levels were low, and results seemed nonexistent. That's when she decided to try a completely different approach.
Rule 1: Make Strength Training Your Foundation
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The first breakthrough came when Bethany shifted from primarily cardio to focused strength training. "Working out was more of a task just to check off my list every day, rather than what it is to me now, which is a celebration of just moving my body," she admits about her previous routine in her video post. But that changed when she started following a structured strength training program three days per week. This consistent approach led to remarkable results - an 8% body fat loss in just the first three months.
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Rule 2: Follow Expert-Designed Programming
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Rather than piecing together random workouts, Bethany worked with a professional to create a structured plan. Her measurements tell the story of success:
Starting stats: 22.9% body fat, 122 lbs
After 90 days: Approximately 15% body fat, 114 lbs
Final results: 14.3% body fat, 111 lbs.
Rule 3: Focus on Form Over Speed
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"I think by showing up to every workout and seeing the method behind how the workouts were formulated, understanding the techniques that made each exercise effective in order to target a certain group of muscles, it just showed me that here again, there's a design process behind exercising," Bethany explains. This attention to proper form and technique helped her target the right muscle groups and achieve better results with less risk of injury.
Rule 4: Treat Fitness as an Art Form
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Coming from an art and design background, Bethany approached fitness with a unique perspective. "I believe fitness can be an art form in itself, and it's become one for me," she shares. This mindset shift helped her see each workout as an opportunity to sculpt and strengthen her body, making the process more engaging and enjoyable.
Rule 5: Prioritize Recovery Between Sessions
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The key to Bethany's success wasn't just about the workouts – it was about smart recovery. "I followed Ben's macro and calorie guidelines, I showed up 3 days a week consistently, and I put in the work. It started paying off in how I felt and what I saw I was getting better at," she explains. This approach proved especially effective in managing her PCOS symptoms, with Bethany noting improved hormone regulation throughout the program.
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The Mental Transformation
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"Not only that, but my mental strength has skyrocketed. I feel more joyful and brave and confident and inspired every morning when I wake up," Bethany shares. Beyond the physical changes, she experienced a complete mental transformation. This holistic improvement became the foundation of her sustainable success.
Creating Lasting Change
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The most impressive aspect of Bethany's transformation wasn't just the weight loss - it was how she maintained it. "Now in my thirties, I could actually perform at a better level than ever. I could jump, lift, move, do anything better than before," she explains. By following these five rules consistently, she created sustainable habits that continued to deliver results long after the initial 90-day period.
Inspiring Others
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"They say, first people will ask you 'why you're doing it,' and later on, people will ask you 'how you did it,'" Bethany reflects. Her journey has inspired others to pursue their own transformations, showing that sustainable results are possible with the right approach.
RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home
Your Turn to Transform
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"Self-confidence is a superpower," Bethany emphasizes. Her journey proves that by following these five simple rules - prioritizing strength training, following expert guidance, focusing on form, treating fitness as an art, and prioritizing recovery - you can achieve remarkable results. The key is to start with a solid plan and stay consistent with your efforts. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”
    
Copyright Pernilla/YouTube
By Christopher RobackDec 13, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all heard about the benefits of walking, but few commit to making it a serious daily habit. That's what sets fitness coachPernilla apart. Known for her practical approach to wellness and followed by over 300,000 people on Instagram, she decided to push her usual walking routine further – committing to 20,000 steps every day for a month. "My body changed completely," she reveals, "but what surprised me most were the mental benefits." Here's what happened when she traded scrolling time for stepping time.
The Commitment: Small Steps, Big Vision"Before you optimize, you need to standardize," Pernilla explains in her post, drawing from James Clear's Atomic Habits philosophy. "Don't worry about hitting a specific step count initially. Just make walking a daily habit first." She emphasizes that even a short daily walk can plant the seed for bigger changes.
RELATED: He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"
Unexpected Sleep Improvements
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"After walking 8-10 miles each day, your body knows it's done something meaningful," Pernilla says. She found herself falling into deep, refreshing sleep each night. "If we're not moving enough, it impacts our sleep, which then makes it harder to move the next day. Breaking this cycle was game-changing for me."
Physical Changes Beyond Weight Loss
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"My shoulders are more open now, and I stand taller naturally," Pernilla shares. She noticed her body becoming leaner and more toned, but emphasizes that the benefits went deeper. "Many times we're not as asymmetrical as we think – our daily habits just keep us stuck in certain patterns. Consistent walking helps undo that."
The Mental Clarity Breakthrough
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The most surprising outcome was emotional. "I'm genuinely more positive and balanced," Pernilla reveals. "Moving my body is how I feel happiest – it's been true since childhood." She describes walking as a form of meditation, noting how the rhythmic movement helps process daily stress.
RELATED: She Lost 28 Pounds Eating in Restaurants by Following These 4 Rules
The 'Walker's High' Is Real
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"There's this metabolic state I can't really describe," Pernilla shares. "It's like a runner's high, but for walking. You hit this point where you feel like you could walk forever. It's smooth, it feels so good, and your body just wants to keep moving."
Making Time: The Reality Check
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Time was her biggest challenge, but Pernilla found creative solutions: "Most of us underestimate how much time we have in a day. After sleeping eight hours and working eight hours, we still have eight hours left." Her trick? Combining walks with other activities: "I've watched entire movies while walking on a treadmill. After a few minutes, you don't even realize you're moving."
Maximizing Every Step
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Want better results? Pernilla recommends walking with palms facing forward. "It sounds crazy, but it's a game-changer for confidence," she says. For added benefits, she uses light ankle weights and varies her walking pace. "Even walking briskly around your neighborhood, getting your heart rate up slightly, can help you get the most out of your time."
The Science-Backed Benefits
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"Walking typically has a VO2 max of around 40%," Pernilla explains. "Unlike high-intensity workouts, which can increase stress hormones, walking actually reduces our cortisol levels. That's probably another reason why it feels so good when you do it regularly."
RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic
Tracking Progress Without Obsession
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"There's a difference between having a disciplined daily goal and tying your self-worth to that goal," Pernilla emphasizes. She suggests approaching walking goals like a tennis umpire: "Don't get emotional about the outcomes. Just observe, be curious, and look for ways to improve."
Start Your Own Journey
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"This isn't about hitting 20,000 steps immediately," Pernilla concludes. "If you're currently walking 3,000 steps, start by adding just 20 minutes of walking to your day." Her final advice? "The path to transformation begins with a single step – literally and metaphorically. My body changed completely, but it started with that first decision to walk more each day." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Woman Walks 20,000 Steps for 30 Days and Discovers 3 Unexpected Changes
    
Copyright The Science of Self-Care/YouTube
By Christopher RobackDec 20, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you ever noticed the person in your neighborhood who seems to be walking at all hours, wondering what drives them to move so much? Wellness enthusiastRobin Laird decided to become that person, embarking on a challenge to walk 20,000 steps every day for a month. What she discovered went far beyond basic fitness benefits—three major changes transformed her body and mind in ways she never expected. Her journey reveals how this simple daily habit could revolutionize your own health and well-being.
The 3 Unexpected Changes That Changed Everything"I didn't think that walking an extra 5,000 steps a day would make that much of a difference," Robin reveals in her post, "but it honestly has both mentally and physically." Her three major discoveries were profound changes in her sleep quality, emotional well-being, and physical vitality – each more significant than she anticipated.
First Discovery: The Sleep Transformation
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"By the end of the day, after walking 20,000 steps, which can range anywhere from eight to 10 miles, your body feels ready for a deep slumber," Robin explains. She found that consistent movement throughout the day naturally improved her sleep cycle: "If we are not moving enough, it can really impact our sleep, which then makes it even harder to move the next day."
Second Discovery: The Emotional Breakthrough
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The most surprising change came in her mental state. "I've really noticed that by spending so much time now every single day walking, my emotions have been amazing," she shares. "I'm genuinely so positive, and I feel so balanced. I just feel like I'm in touch with a true, deep, happy version of myself."
Third Discovery: The Physical Transformation
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"My posture has gotten even better. I feel like my shoulders are more open, and I just stand taller in my body," Robin notes. Beyond posture, she observed her body becoming leaner and more toned, especially when combined with increased protein intake. She explains, "A lot of time,s we're not as asymmetrical as we think. It's just that our posture and daily habits have tweaked us in different ways."
RELATED:Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"
The Science Behind the Walker's High
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"After a while of walking, there's a certain feeling, this metabolic state I can't really describe, but it just feels so smooth," Robin explains. "It's kind of like a runner's high, but a walker's high. And you hit this point where you feel like you can walk forever." Research supports her experience, showing how "exercise releases so many endogenous drugs in our body. Our muscles are releasing all of these chemical compounds that make us feel so good."
How to Find Time for 20,000 Steps
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"Most of us underestimate how much time we actually have in a day," Robin states. She breaks it down: "We have 24 hours in a day, and eight of those, let's say we're sleeping. Say you work a nine to five job and are sitting at your desk eight hours... we still have eight hours in our day." Her solution? Combine walking with other activities: "I like to read every day, so I combine walking with reading through Audible. I also like to walk and work, taking meetings on a treadmill."
Maximize Your Walking Benefits
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"Walking with your palms forward... is such a game changer," Robin shares. "By turning our palm outward, we kind of force our chest to open up and this has been so good. I feel like I walk around with so much more confidence now just in my body language."
RELATED:She Has a Better Body at 44 Than 24 After Changing These 3 Habits
The Fat-Burning Sweet Spot
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"The VO2 max of walking is usually around 40%," Robin explains. "This is the ideal level actually to reduce our cortisol. Many exercises, like high-intensity interval training, actually increase our cortisol. Walking is a type of physical activity that reduces our stress hormone cortisol, which is probably another reason I feel so good when I do it a lot."
Start Small, Think Big
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"I want to remind you of a concept that James Clear talks a lot about in Atomic Habits," Robin says. "This is the concept of standardizing before you optimize a new habit." She emphasizes starting small: "If you have a new goal or a new daily habit, you want to first make it standard in your routine, make sure you're doing it every single day before you actually optimize that habit."
The Science Confirms It
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Research from the National Heart, Lung, and Blood Institute supports Robin's experience, showing that daily walking can significantly reduce your risk of heart disease, stroke, and high blood pressure. Adding just 30 minutes of walking five days a week can lower your heart disease risk by 19%. Studies also show that regular walking programs help decrease body weight, BMI, and body fat percentage while improving mental clarity and emotional well-being.
RELATED:7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals
Your Journey Begins Here
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"I want to emphasize that this journey isn't just about walking," Robin concludes. "It's also about embracing small changes and improvements to our daily routine." She encourages starting wherever you are: "Whether you're starting with an extra walk or adopting another positive habit, remember that the path to transformation begins with a first step." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        4 Foods to Eat to Lose 10 Pounds by Easter
    

        ​Greek Chicken Wraps
    

        Copyright bylt.by.britt/Instagram
    
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes. 

            
                Fuel Your Body the Right Way
            
            
        ShutterstockAccording to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat


            
                Prioritize Protein
            
            
        ​7. EggsShutterstockFirst, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

            
                Eat More Fiber
​The Power of Green GuardiansShutterstockNext, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

            
                Carbs
            
            
        ​30. QuinoaShutterstockNext up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes. 
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Healthy Fats
ShutterstopAmp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Build a Balanced Plate
            
            
        ShutterstockUsing these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.
 ¼ plate protein 🥩
¼ plate carbs 🍚
Thumb-size healthy fats 🥑
 ½ plate veggies 🥦
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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