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

6 Body Changes Caused by Drinking Soda, According to a Diet Expert

It's more than weight gain.

Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot
Shutterstock
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

As a certified nutrition coach, I meet a lot of people who love soda. For many of them—maybe even including you—drinking it is an enjoyable habit, a lifestyle choice, maybe even a status symbol. But believe me, there's nothing sexy about it. Want proof? If you have corrosion on a car battery, it can be really hard to get rid of. One way to get rid of it is to pour Coca-Cola on it, and the corrosion immediately dissolves. That’s the same substance you are drinking. Think about that.

There is no “good” soda—even the diet ones should be avoided. Many new brands and flavors are popping up with the promise of being healthier. Whether something is made from natural cane sugar or has zero calories, it’s still just simply bad for you. Society has conditioned us to drink soda regularly, but we should not. It’s on the shelves at every store, it’s offered as part of a “meal” at fast food restaurants, and celebrities endorse it on TV. The truth is soda should be considered an occasional treat, such as eating a piece of cake, but not a standard part of your diet. Here are 6 disgusting things drinking soda does to your body.

1. Soda is a "Calorie-Dense" Food That Makes You Bloated and Gassy

Young woman suffering from stomach ache at home.Shutterstock/Pixel-Shot

Soda is what we call a “calorie-dense” food. This means this food has almost no vitamins or other nutrients, just pure calories. Compare this with nutrient-dense foods such as fruits, vegetables, nuts, meat, etc. Nutrient-dense foods make you feel appropriately full, reduce cravings, give you sustained energy, and set you up for long-term health. On the other hand, calorie-dense foods like soda make you feel bloated and gassy, lead to more food cravings since your body lacks the nutrients it wants, cause an energy spike and crash, and can lead to other negative long-term health effects. Soda is one of the main contributors to unhealthy weight gain in the standard American diet.

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Soda is Made With Refined Sugar, Leading to Health Complications

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Another negative quality of soda is that almost all of them are made with refined sugar. Sugar occurs naturally in foods like fruit or potatoes, but your body processes sugar from whole foods differently. Refined sugar means almost all nutrients are removed, spiking your blood sugar much faster. In the short term, this leads to energy crashes or cravings, and in the long term can lead to diabetes or other health complications. Refined sugar also affects almost every part of your body, including your brain. Refined sugar can even be addicting. Studies have shown addiction to sugar can develop with many similarities to drug-like addictions.

3. "Sugar Free" Sodas Sound Too Good to Be True

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

For sodas that are “sugar-free,” they almost always use artificial sweeteners to achieve that sweet taste. This is a much more complex topic, but in short, it’s important to remember if it sounds too good to be true, it is. Almost all artificial sweeteners have side effects and can affect your gut health, your hunger levels, and more.

4. Soda Calories are Drinkable, Leading to Excess Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Soda calories are drinkable. Generally, it is easier to overconsume calories in liquid form than in solid form. Sugar alone does not cause weight gain. Weight gain is caused by eating more calories than you burn. However, sugar is incredibly tasty and calorie-dense, which means we consume way too much of it, which leads to excess calories. Excess sugar can also lead to more cravings, poor sleep, and even sugar addiction, which can all lead to weight gain.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

5. Soda is Bad For Your Teeth

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

Soda is bad for your teeth in many ways, including the sugar, the acid, and the dark coloring, if there is one.

6. Soda's Caffeine Can Have Bad Effects on Your Blood Pressure and Sleep

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

Caffeine is included in many sodas, which can have negative effects, particularly on blood pressure and sleep. One thing to remember is that caffeine has a very long “half-life.” In other words, if you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Even if you don’t feel a buzz or feel awake, it’s still blocking the tired receptors in your body and can lead to poor sleep. Most people don’t realize this. I always advise having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

RELATED:The 20-Minute Full-Body Blast for Busy Schedules

7. Ditch Your Soda Belly!

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Give up soda. It can be hard at first, but after just a few days, you will feel so much better that you will never return. For help in how to do it, don't miss my other article here on Body Network: What Happens to Your Body When You Stop Drinking Soda.

💪🔥Body Booster: If you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Avoid having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching

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Nutrition & Diet

6 Body Changes Caused by Drinking Soda, According to a Diet Expert

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot
Shutterstock
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a certified nutrition coach, I meet a lot of people who love soda. For many of them—maybe even including you—drinking it is an enjoyable habit, a lifestyle choice, maybe even a status symbol. But believe me, there's nothing sexy about it. Want proof? If you have corrosion on a car battery, it can be really hard to get rid of. One way to get rid of it is to pour Coca-Cola on it, and the corrosion immediately dissolves. That’s the same substance you are drinking. Think about that.

There is no “good” soda—even the diet ones should be avoided. Many new brands and flavors are popping up with the promise of being healthier. Whether something is made from natural cane sugar or has zero calories, it’s still just simply bad for you. Society has conditioned us to drink soda regularly, but we should not. It’s on the shelves at every store, it’s offered as part of a “meal” at fast food restaurants, and celebrities endorse it on TV. The truth is soda should be considered an occasional treat, such as eating a piece of cake, but not a standard part of your diet. Here are 6 disgusting things drinking soda does to your body.

1. Soda is a "Calorie-Dense" Food That Makes You Bloated and Gassy

Young woman suffering from stomach ache at home.Shutterstock/Pixel-Shot

Soda is what we call a “calorie-dense” food. This means this food has almost no vitamins or other nutrients, just pure calories. Compare this with nutrient-dense foods such as fruits, vegetables, nuts, meat, etc. Nutrient-dense foods make you feel appropriately full, reduce cravings, give you sustained energy, and set you up for long-term health. On the other hand, calorie-dense foods like soda make you feel bloated and gassy, lead to more food cravings since your body lacks the nutrients it wants, cause an energy spike and crash, and can lead to other negative long-term health effects. Soda is one of the main contributors to unhealthy weight gain in the standard American diet.

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Soda is Made With Refined Sugar, Leading to Health Complications

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Another negative quality of soda is that almost all of them are made with refined sugar. Sugar occurs naturally in foods like fruit or potatoes, but your body processes sugar from whole foods differently. Refined sugar means almost all nutrients are removed, spiking your blood sugar much faster. In the short term, this leads to energy crashes or cravings, and in the long term can lead to diabetes or other health complications. Refined sugar also affects almost every part of your body, including your brain. Refined sugar can even be addicting. Studies have shown addiction to sugar can develop with many similarities to drug-like addictions.

3. "Sugar Free" Sodas Sound Too Good to Be True

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

For sodas that are “sugar-free,” they almost always use artificial sweeteners to achieve that sweet taste. This is a much more complex topic, but in short, it’s important to remember if it sounds too good to be true, it is. Almost all artificial sweeteners have side effects and can affect your gut health, your hunger levels, and more.

4. Soda Calories are Drinkable, Leading to Excess Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Soda calories are drinkable. Generally, it is easier to overconsume calories in liquid form than in solid form. Sugar alone does not cause weight gain. Weight gain is caused by eating more calories than you burn. However, sugar is incredibly tasty and calorie-dense, which means we consume way too much of it, which leads to excess calories. Excess sugar can also lead to more cravings, poor sleep, and even sugar addiction, which can all lead to weight gain.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

5. Soda is Bad For Your Teeth

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

Soda is bad for your teeth in many ways, including the sugar, the acid, and the dark coloring, if there is one.

6. Soda's Caffeine Can Have Bad Effects on Your Blood Pressure and Sleep

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

Caffeine is included in many sodas, which can have negative effects, particularly on blood pressure and sleep. One thing to remember is that caffeine has a very long “half-life.” In other words, if you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Even if you don’t feel a buzz or feel awake, it’s still blocking the tired receptors in your body and can lead to poor sleep. Most people don’t realize this. I always advise having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

RELATED:The 20-Minute Full-Body Blast for Busy Schedules

7. Ditch Your Soda Belly!

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Give up soda. It can be hard at first, but after just a few days, you will feel so much better that you will never return. For help in how to do it, don't miss my other article here on Body Network: What Happens to Your Body When You Stop Drinking Soda.

💪🔥Body Booster: If you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Avoid having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching

Nutrition & Diet

What Happens When You Quit Soda, According to a Nutritionist

Young woman looking at a glass of soft drink soda with ice in her hand.
Shutterstock/Kmpzzz
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemApr 30, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

What happens to your body when you stop drinking soda? I've seen the results firsthand. My name is Andrew Hayes, and I’m a certified nutrition coach and Head of Lifestyle at Alta Coaching. We help busy people change their habits so they can hit their goals and stay fit forever. My clients often come in wanting to know how to lose weight or get toned, and one of the first things I ask them isn't about what gym they belong to, or how many protein shakes they pound. Instead, it's this: Do you drink soda? Because soda can be the #1 exacerbating factor in any number of health problems, including obesity. Even diet sodas can lead to weight gain. Here are the amazing things that happen to your body when you stop drinking soda, and some tips to make it work for you.

1. The First Noticeable Change: The First Day or Two of Giving Up Soda May Be Hard

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Unfortunately the first day or two after giving up soda can be hard, especially if it was a daily habit. There is caffeine withdrawal, sugar withdrawal, and the general stress of feeling like you are “giving up” something you enjoy. You can expect to be irritable, tired, and experiencing sugar cravings.

2. The Second Noticeable Change: By Day Two or Three, You Will Start to Feel Better

Relaxed,Break,Work,Put,Hands,Behind,Head, relief,laptop,computer,officeShutterstock

By day 2 or 3 of giving up a soda habit you will start to feel more sustained energy. You will no longer have blood sugar spikes so you will feel more energetic all day long instead of having crashes. You will also see improvements in sleep which help with energy as well. You will still have sugar cravings at this time so stock up on fresh fruit or other nutrient-dense carbs (whole wheat bread, sweet potatoes, etc.).

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. The Third Noticeable Change

Happy,Couple,Selfie,Pic,With,Smart,Mobile,Phone,happy,teeth,travel,vacation, holiday,mountainsShutterstock

Whiter teeth!

4. The Fourth Noticeable Change

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

If everything else stays the same, removing a soda habit will almost certainly lead to weight loss in the first 1-3 weeks.

5. The Fifth Noticeable Change

Aluminum,Cans,Of,Soda,Shutterstock

By the end of week 1, you have a new identity. You are no longer a daily drinker of soda, which means you took a major step in improving your health. This is a huge win and should be celebrated. This will lead to improved self-confidence and likely further improvements in your diet and exercise. It’s a snowball effect.

6. The Sixth Noticeable Change

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

The additional benefits of giving up soda are too many to name, especially if you replace it with water. After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more. Over the months and years, giving up soda (or having it very occasionally) can potentially decrease your risk of heart attack and stroke. It can also reduce your risk of cavities and gum disease.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

7. My Advice For How to Quit Drinking Soda

Two,Women,Discussing,Business,Projects,In,A,Cafe,coffee,teaShutterstock

Have a small amount of caffeine. If you don’t drink coffee, don’t quit caffeine cold turkey. Take small sips of coffee or tea to wean off caffeine slowly over a few days.

8. Drink Another Sparkling Beverage

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

Carbonated water or sugar-free sparkling tea are great alternatives with a similar mouthfeel without all the sugar.

9. Find Something New to Do at the Same Time

Positive,Happy,Girls,Walking,On,The,City,Street,bike,cycle, bicycleShutterstock

Willpower only lasts so long. If all you think about is not drinking soda, it will be all you think about. Treat yourself with something else: pick up a new hobby, do an outdoor activity with a friend, get a message, or anything else to take your mind off giving up soda.

10. Drink a Lot of Water

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,Shutterstock

Drinking water can help you feel more full and reduce soda cravings. Many soda drinkers find water very bland or hard to drink compared to soda. If this is the case, Invest in electrolyte powders or tablets, such as Nuun or LMNT. These make water taste better and provide other benefits to help with water absorption. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

🔥Body Booster: After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

Nutrition & Diet

#1 Surprising Mistake That's Sabotaging Your Weight Loss

Paulina_Hefferen_paulinastein4
paulinastein/Instagram
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Clarke
✓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.

Celebrity trainer and weight loss coach Paulina Stein is getting real about a common weight loss faux pas – and it’s very likely you are committing it. In a new Instagram video, the celebrity trainer and weight loss coach issued a warning about something you might be doing that was preventing you from achieving your weight loss goals. “Here’s a friendly PSA (especially those who say you barely drink), If you are drinking every night or even a few times per week, you’re slowing your weight loss, fat burn, and actually INCREASING your appetite and depleting nutrients,” she says.

One Drink Can Lead to an Additional 1,200 Calories

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

In the video, she demonstrates how a single glass of wine can lead to a 1,200-calorie session. “Pay attention to your drinking if you want to lose weight,” she says.

  • Glass 1: 150 calories
  • Glass 2: 150 calories
  • Glass 3: 150 calories
  • Glass 4 + cookies: 750 calories

You Are Likely to Eat Junk Food When Drinking

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

“1200 calories later 😅 what’s your drinking food of choice?! Does Anyone else reach for the cookies, Taco Bell, or cheeseboards when drinking? Lol,” she says in the caption. ALCOHOL INCREASES YOUR APPETITE AND can slow down metabolic pathways. Aka: Why is your weight higher after a night of drinking?” she continues.

Solution: Stick to Skinny Drinks Once a Week

Fresh strawberry mojito drinks. There are three drinks on a vintage wooden dark table. The cocktails or mocktails are decorated with strawberries and fresh mint. Copy space room for text.Shutterstock

Her solution? “Stick to skinny drinks 1x per week or opt for delicious mock-tails!” she recommends. Paulina isn’t wrong. Studies have found that drinking alcohol makes you more likely to not only crave snacks but indulge in them.

Alcohol Can “Disrupt Appetite Signals”

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

“While alcohol may not increase food consumption per se, alcohol may acutely disrupt appetite signals, perhaps via processes of reward and inhibitory control, resulting in overall greater calorie intake,” a 2015 study found. “Individuals who are generally disinhibited may be more vulnerable to the effects of alcohol and drinking environments on eating behavior.”

RELATED: 5 Things You're Doing That May Cause Sagging Skin on Your Arms

It Can Also “Temporarily Increase Serotonin Levels”

Paulina_Hefferen_paulinastein2paulinastein/Instagram

“Alcohol can temporarily increase serotonin levels, which can affect hunger levels and food cravings,” explains Johns Hopkins University. “Serotonin is a neurotransmitter that plays a role in appetite control, as well as sleep and mood.”

“Additionally, alcohol lowers inhibitions, which makes it more likely that you may choose foods or portions that are significantly different from what you may choose to consume when not drinking,” they add.

💪🔥Body Booster: Pay extra attention to your caloric intake during your next drinking session. Are you craving more snacks than usual?

Nutrition & Diet

Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

keltie_o_connor9
Christopher Roback
By Christopher RobackOct 25, 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
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

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

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

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

When YouTube wellness influencerKeltie O'Connor decided to give up alcohol for 30 days, she expected better sleep. What she didn't expect were eight profound changes that would transform her daily life, social connections, and overall well-being. Her experiment revealed benefits that lasted well beyond the challenge – and might inspire you to try your own alcohol-free month.

Alcohol's Hidden Impact on Your Body

Leah Miller, MHC from American Addiction Centers, explains that "Alcohol can change how the brain functions and appears, altering moods, behavior, coordination, and memory." Beyond the brain, Miller notes that "Both chronic alcohol consumption and binge drinking can affect the heart, leading to cardiomyopathy, irregular heartbeat, increased risk of stroke, and high blood pressure."

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

Why One Month Without Alcohol Can Change Everything

"I don't have a drinking problem," Keltie explains in her post, "but after traveling through Ibiza and Europe with friends, I found myself craving routine, quality REM sleep, and just being on my game." She adds, "I get such a high dopamine fix from being with people in that first drink and even second up to a third...but today I got up, I'm not even that hungover, it's just I feel so unproductive."

Miller notes that even brief periods of sobriety can lead to "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

The First Change: Sleep Quality Transformation

"My sleep quality was just bang on. I've never done that for a full month of just going to bed 10:30 to midnight every night and waking up six to seven-thirty every day," Keltie reveals.

Miller explains that this improvement occurs because alcohol significantly disrupts natural sleep patterns, and removing it allows the body to restore its natural rhythms.

The Second Change: Heart Health and Recovery

Keltie noticed her heart rate variability (HRV) improved consistently. "My HRV never plummeted, but it will affect my workouts next week... It was just nice to have a consistent month." Miller confirms that stopping alcohol can lead to "lower blood pressure" and improved cardiovascular function within weeks.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Third and Fourth Changes: Skin and Digestion

The physical benefits extended beyond internal health. Keltie experienced clearer skin and better digestion, changes that Miller attributes to alcohol's impact on the body's ability to absorb nutrients and maintain hydration. "Alcohol impairs the body's ability to fight diseases... even a full 24 hours after getting drunk."

The Fifth Change: Fitness Consistency

"I'm a social butterfly without the bar. Who is she?" Keltie shares about her newfound ability to do back-to-back morning workouts on weekends. Miller notes that sobriety can lead to "Maintaining a healthier body weight" and "Potential regeneration of damaged liver cells," supporting better overall fitness performance.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The Sixth Change: A New Kind of Social Life

"I self-sabotage when I isolate myself and I'm not around people. I'm very extroverted," Keltie admits. Instead of limiting her social life, sobriety enhanced it. At a beach hangout, she found, "This was actually amazing. Just met people, and I remembered everything we did, and I just talked from the heart."

Miller suggests this success comes from learning to "Find ways to occupy your time" and "Consider joining a support group."

The Seventh Change: All-Day Energy

"I never had that one to five o'clock feeling, and I just haven't had it in a month," Keltie shares. Even at events where drinking is normal, like a DJ show, she found new appreciation: "As someone who's a DJ themselves, it was nice to go sober because I really appreciated the stage, and I can remember actually what happened."

The Eighth Change: Mental Clarity and Productivity

The mental fog lifted, leading to better focus and productivity. "It was nice to have a consistent month that every day I had good sleep," Keltie notes. Miller explains that this mental clarity comes from "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

How These Changes Last Beyond 30 Days

While Keltie hasn't sworn off alcohol completely, noting, "Of course, I'm going to drink, have fun with my family," she's discovered a new approach: "I'm just trying to be more social in my day-to-day instead of just when I drink. I feel more lightness, joy, laughter, and fun in my daily life than just in my nighttime life."

Miller underlines that "A lowered risk of cancer with each year of sobriety" is just one of many long-term benefits of reducing alcohol consumption. According to Miller, success comes from having a plan and support system in place. Whether you're looking to quit entirely or just take a break, the benefits to both body and mind make it worth considering. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Healthy Body

7 Surprising Dehydration Warnings A Doctor Never Ignores

Dr. Janine Bowring, ND
Copyright Dr. Janine Bowring, ND/YouTube
Christopher Roback
By Christopher RobackDec 29, 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
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

That afternoon slump hitting you again? Those mysterious hunger pangs striking at odd hours? These might not be what you think. "Most people miss the subtle ways their body signals dehydration," says Dr. Janine Bowring, ND, a naturopathic doctor, bestselling author, and mother of five. Her years of research have uncovered surprising signs that could transform how you think about your daily water intake.

The Aging Sign That Might Just Be Dehydration

"One of the most overlooked signs of dehydration shows up right on your face," Dr. Bowring reveals in her post. "Those new wrinkles and dry patches aren't necessarily aging – they're often crying out for hydration." While many rush to buy expensive creams, she points to a simpler solution: proper water intake. "A persistently dry mouth often accompanies these skin changes," she adds. "Together, they're your body's way of signaling severe dehydration."

The Common Pain That Water Could Solve

Portrait of stressed young housewife in modern kitchenShutterstock

Got a headache? Hold that pain reliever. "Before reaching for medication, try drinking a glass of water," Dr. Bowring suggests. "I recommend adding magnesium bisglycinate to your water. Most people are deficient in this essential mineral, and this combination can provide natural headache relief while addressing the underlying dehydration."

3. Why Your Hunger Might Actually Be Thirst

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

"One of the most misunderstood signals is hunger," Dr. Bowring explains. "What many people interpret as hunger pangs are actually their body's cry for water." This revelation extends to energy levels too. "Fatigue and perceived hunger are classic signs of dehydration that most people misinterpret," she notes. "It's why increasing water intake is often the secret weapon in successful weight management programs."

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

The Hidden Reason Behind Your Joint Pain

Man having a pain in his kneeShutterstock

Think that joint pain is just part of getting older? Think again. "Your joints and muscles are highly dependent on proper hydration," Dr. Bowring states. "Joint pain and muscle mass loss often directly link to insufficient water intake." She points out that this connection is well-known in athletic circles: "It's why bodybuilders and athletes prioritize hydration, especially when using protein supplements or creatine."

The Digestive Issues You Didn't Know Were Related

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

"Many digestive problems have a surprising common denominator," Dr. Bowring shares. "Constipation, heartburn, and acid reflux often improve significantly with proper hydration." The solution, she suggests, might not require extensive dietary changes or medication – just more water. "Your digestive system requires adequate hydration to function properly," she explains. "Without it, these uncomfortable symptoms can persist."

The Social Impact You Never Expected

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Here's a sensitive topic: bad breath. "Chronic bad breath can be a sign of insufficient water intake," Dr. Bowring reveals. But the implications go beyond social situations. "Your immune system's strength is directly linked to your hydration levels," she explains. "It's why doctors consistently emphasize fluid intake during illness – proper hydration is crucial for immune function."

RELATED:3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals

The Weight Loss Secret Hiding in Plain Sight

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"Research has revealed something remarkable about water and weight loss," Dr. Bowring shares. "Simply increasing water intake to two liters daily can significantly impact weight management." The science backs this up: "Studies show proper hydration can boost energy expenditure by approximately 400 kilojoules," she notes. This surprising connection between hydration and metabolism might be the missing piece in many weight management efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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.

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Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 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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✓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.

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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 letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
Copyright drkateld/Instagram
Christopher Roback
By Christopher RobackJan 19, 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.

✓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.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

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"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

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The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

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Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

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Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

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While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

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Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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