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Fitness & Workouts

Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming 

Discover how a daily Stairmaster routine can transform your fitness journey.

Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Susie J. Todd
Copyright SusieJTodd/YouTube
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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Fitness & Workouts

Have you ever scrolled through social media and wondered if you could take on a fitness challenge? YouTube influencer Susie J. Todd did just that when she stumbled upon a TikTok video of someone doing 45 minutes on the Stairmaster daily. Inspired, Susie decided to embark on her own 14-day Stairmaster challenge, committing to 30 minutes every day. Keep reading to learn about her experience and simple expert tips to kickstart your challenge.

What Is the Stairmaster?

Before diving into Susie's experience, let's understand what the Stairmaster is and its benefits. Stephen Sheehan, CPT, CNC from Garage Gym Reviews, explains: "The Stairmaster is a no-nonsense cardio machine that mimics the action of climbing stairs by using a set of rotating steps. This provides a high-intensity, low-impact workout that mostly engages your lower body and core."

RELATED:6 Signs Your Body Needs More Nutrients

The Challenge Begins

Susie started her journey with some trepidation. "I don't think I've ever even done five minutes on the Stairmaster before, so I'm kind of scared," she confessed on day one, in her video. Despite her initial fears, Susie pushed through, gripping the sides for support and discovering that the Stairmaster "literally shifts time itself."

Pushing Through the Pain

As the days progressed, Susie faced various obstacles. She dealt with asthma, back pain, and the mental challenge of showing up every day. "You can't rely on motivation all the time. Sometimes you have to rely on discipline," Susie reflected in her video. She found that the hardest days to show up were often the most important.

Benefits of the Stairmaster

Sheehan highlights several key benefits of incorporating the Stairmaster into your workout routine:

Calorie Burning:

"According to the American Council on Exercise (ACE) physical activity calorie counter, a 190-pound person can burn about 344 calories in 30 minutes of stair climbing," Sheehan notes.

Cardiovascular Health:

"A 2024 study found that stair climbing improves aerobic capacity and serum biomarkers by between 9% and 15%," Sheehan explains. "Regular stair climbing for at least four to eight weeks can improve cardio-metabolic risk indicators such as body composition, blood pressure, cholesterol levels, and insulin sensitivity."

Core Engagement:

Sheehan points out, "Your rectus abdominis, obliques, and erector spinae must all remain engaged throughout the workout to support your spine."

Lower Body Strength: "All of your major lower-body muscle groups are heavily involved in step climbing, especially your glutes," says Sheehan.

Unexpected Benefits

Despite the physical challenges, Susie began to notice improvements in her fitness and mood. "I lowkey feel like I'm getting fitter though already and it's only been four days," she remarked. The routine also had a positive impact on her mental health, with Susie noting in her video, "Movement is the best medicine."

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Overcoming Obstacles

Throughout the challenge, Susie faced several hurdles. From dealing with gym etiquette to fighting fatigue, she persevered. "I think Sports Illustrated should hire me as a cover model because I am an elite athlete," she joked after a particularly tough session.

The Final Stretch

As the challenge neared its end, Susie reflected on her progress. "I really didn't think I was going to be able to finish that one for a second," she admitted on day 13. However, she pushed through, reminding herself and her audience that "your only competition is yourself."

RELATED:10 Natural Ways to Lower Stress Levels Now

The Results

After 14 days, Susie completed her challenge with a sense of pride and accomplishment. "I actually feel so much fitter and amazing though and so accomplished," she shared in her video. While she noticed physical changes like reduced bloating, the mental benefits were equally significant.

Lessons Learned

Susie's experience taught her valuable lessons about consistency and self-belief. "I really push myself and I'm so proud for getting through it," she reflected. However, she also cautioned against overdoing it, noting, "I do not recommend doing the Stairmaster every single day because you need rest days."

Moving Forward

While Susie doesn't plan to continue daily Stairmaster sessions, the challenge changed her perspective. "It's not my enemy anymore," she said of the machine. She plans to incorporate it into her routine a couple of times a week, balancing intensity with proper rest.

RELATED: I Shed 20 Pounds Using This 3-Step System (And Kept It Off for 8 Years)

Tips for Beginners

For those inspired by Susie's journey and looking to start their own Stairmaster challenge, Sheehan offers these tips:

Start with a Warm-Up:

"Before you climb on the Stairmaster, perform a series of dynamic and static stretches to open up your hips, quads, hamstrings, and glutes," Sheehan advises.

Maintain Proper Form:

"Engage your core and keep an upright posture, either holding onto the handrails or moving your arms naturally as you would while walking or climbing stairs," says Sheehan.

Incorporate Interval Training:

Sheehan suggests, "Swap out low-and-slow steady-state sessions for HIIT workouts. Alternating between periods of high intensity and rest/active recovery will challenge both your aerobic and anaerobic capacity."

Use a Heart Rate Monitor:

"Aim for 80% to 90% of your maximum heart rate (MHR) for high-intensity intervals and about 60% to 80% for moderate-intensity workouts," Sheehan recommends.

Cool Down:

"Take at least five to 10 minutes to let your heart rate return to normal," advises Sheehan.

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

cardiosustainable weight losslose weight fastwalkinghiit

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Fitness & Workouts

Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming 

Susie J. Todd
Copyright SusieJTodd/YouTube
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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Have you ever scrolled through social media and wondered if you could take on a fitness challenge? YouTube influencer Susie J. Todd did just that when she stumbled upon a TikTok video of someone doing 45 minutes on the Stairmaster daily. Inspired, Susie decided to embark on her own 14-day Stairmaster challenge, committing to 30 minutes every day. Keep reading to learn about her experience and simple expert tips to kickstart your challenge.

What Is the Stairmaster?

Before diving into Susie's experience, let's understand what the Stairmaster is and its benefits. Stephen Sheehan, CPT, CNC from Garage Gym Reviews, explains: "The Stairmaster is a no-nonsense cardio machine that mimics the action of climbing stairs by using a set of rotating steps. This provides a high-intensity, low-impact workout that mostly engages your lower body and core."

RELATED:6 Signs Your Body Needs More Nutrients

The Challenge Begins

Susie started her journey with some trepidation. "I don't think I've ever even done five minutes on the Stairmaster before, so I'm kind of scared," she confessed on day one, in her video. Despite her initial fears, Susie pushed through, gripping the sides for support and discovering that the Stairmaster "literally shifts time itself."

Pushing Through the Pain

As the days progressed, Susie faced various obstacles. She dealt with asthma, back pain, and the mental challenge of showing up every day. "You can't rely on motivation all the time. Sometimes you have to rely on discipline," Susie reflected in her video. She found that the hardest days to show up were often the most important.

Benefits of the Stairmaster

Sheehan highlights several key benefits of incorporating the Stairmaster into your workout routine:

Calorie Burning:

"According to the American Council on Exercise (ACE) physical activity calorie counter, a 190-pound person can burn about 344 calories in 30 minutes of stair climbing," Sheehan notes.

Cardiovascular Health:

"A 2024 study found that stair climbing improves aerobic capacity and serum biomarkers by between 9% and 15%," Sheehan explains. "Regular stair climbing for at least four to eight weeks can improve cardio-metabolic risk indicators such as body composition, blood pressure, cholesterol levels, and insulin sensitivity."

Core Engagement:

Sheehan points out, "Your rectus abdominis, obliques, and erector spinae must all remain engaged throughout the workout to support your spine."

Lower Body Strength: "All of your major lower-body muscle groups are heavily involved in step climbing, especially your glutes," says Sheehan.

Unexpected Benefits

Despite the physical challenges, Susie began to notice improvements in her fitness and mood. "I lowkey feel like I'm getting fitter though already and it's only been four days," she remarked. The routine also had a positive impact on her mental health, with Susie noting in her video, "Movement is the best medicine."

RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays

Overcoming Obstacles

Throughout the challenge, Susie faced several hurdles. From dealing with gym etiquette to fighting fatigue, she persevered. "I think Sports Illustrated should hire me as a cover model because I am an elite athlete," she joked after a particularly tough session.

The Final Stretch

As the challenge neared its end, Susie reflected on her progress. "I really didn't think I was going to be able to finish that one for a second," she admitted on day 13. However, she pushed through, reminding herself and her audience that "your only competition is yourself."

RELATED:10 Natural Ways to Lower Stress Levels Now

The Results

After 14 days, Susie completed her challenge with a sense of pride and accomplishment. "I actually feel so much fitter and amazing though and so accomplished," she shared in her video. While she noticed physical changes like reduced bloating, the mental benefits were equally significant.

Lessons Learned

Susie's experience taught her valuable lessons about consistency and self-belief. "I really push myself and I'm so proud for getting through it," she reflected. However, she also cautioned against overdoing it, noting, "I do not recommend doing the Stairmaster every single day because you need rest days."

Moving Forward

While Susie doesn't plan to continue daily Stairmaster sessions, the challenge changed her perspective. "It's not my enemy anymore," she said of the machine. She plans to incorporate it into her routine a couple of times a week, balancing intensity with proper rest.

RELATED: I Shed 20 Pounds Using This 3-Step System (And Kept It Off for 8 Years)

Tips for Beginners

For those inspired by Susie's journey and looking to start their own Stairmaster challenge, Sheehan offers these tips:

Start with a Warm-Up:

"Before you climb on the Stairmaster, perform a series of dynamic and static stretches to open up your hips, quads, hamstrings, and glutes," Sheehan advises.

Maintain Proper Form:

"Engage your core and keep an upright posture, either holding onto the handrails or moving your arms naturally as you would while walking or climbing stairs," says Sheehan.

Incorporate Interval Training:

Sheehan suggests, "Swap out low-and-slow steady-state sessions for HIIT workouts. Alternating between periods of high intensity and rest/active recovery will challenge both your aerobic and anaerobic capacity."

Use a Heart Rate Monitor:

"Aim for 80% to 90% of your maximum heart rate (MHR) for high-intensity intervals and about 60% to 80% for moderate-intensity workouts," Sheehan recommends.

Cool Down:

"Take at least five to 10 minutes to let your heart rate return to normal," advises Sheehan.

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

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Copyright katiepenland123/Instagram
Leah Groth
By Leah GrothNov 08, 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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✓Evidence-Based

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

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

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

Do you feel like your face is “puffier” and “fluffier” than it used to be? There might be a reason for that, according to one expert. Katie Hardage Penland is a fitness coach who helps people “workout smarter, not harder.” In a new social media post, she discusses how she depuffed and defluffed her face. “40+ Ladies. I realize I was not overweight by definition in my before picture, and that’s not what this post is about. I had hit my 40s and noticed I started to feel puffier/fluffier,” she writes in the Instagram post.

Running Was Leaving Her with Inflammation

“What once worked for me (running) was actually making me feel worse. I could feel it: in my face, arms, tummy…Long story short, I had to make changes. Here are three that made a huge difference,” she writes at the start of the post.

She Swapped Running for Walking

The first thing she did was swapped running for walking. “Now, my runner people don’t freak out…running obviously has great benefits, but losing fat and toning up is not one of them. I’ve been an avid runner my whole life. If you are excessively running and feeling bad, that’s a sign you need to reevaluate what’s happening to your body,” she writes.

She Focused on Macros Over Calories

Next, she focused on macros, not calories. “Nutrition is important for any age, but especially for midlife mommas! Our bodies are naturally losing muscle as we age, so fueling ourselves with the right macro split can make all the difference!” she writes in the post.

She Incorporated Strength Training

Finally, she incorporated three strength training days a week. “Remember what I just said about us losing muscle as we age?! That’s a BIG problem if you aren’t focused on building it. Muscle burns more calories than fat. It’s more metabolically active than fat tissue, so it burns more calories…not just during a workout but way after, too…like while you’re watching Netflix. If you stop focusing on calories burned in your one treadmill sweat session and start focusing on building some muscle so you can burn more all day, you would see a BIG change in that extra fluff!” she writes.

RELATED:I Lost 32 Pounds of Fat and Shaved 10 Inches Off My Waist with These 8 Tips

She Used to Spend “Hours” at the Gym

In another post she elaborates on how she changed her approach to fitness. “I used to hit the gym for hours on the daily. I would hop on the treadmill, run some miles, piddle around the weight section for a bit, and then throw in some abs or stretches at the end. The problem I had?! NOTHING CHANGED! I was working out so hard, but seeing no positive change for it,” she says.

Her Approach Didn’t Work

“I knew nutrition played a part in that so I counted/restricted calories and started to GAIN weight (and I don’t mean muscle)! I knew something wasn’t right. For the amount of effort I was putting in, the reward should be much better. ‼️Fast forward to now…I learned how to pair my workouts WITH macros and it changed it all for me‼️” she continued.

She Focuses on Progressive Overload

“I follow 30-minute workouts that focus on a progressive overload format. I pair these with the RIGHT macros for my age and body’s needs! This helped balance my hormones, improved my cortisol levels, increased my energy, and improved my sleep…which all resulted in burning crazy fat and building muscle!” she says.

She Pairs Short HIIT Workouts with Lower Carb Days

Here is an example. “I pair a short, HIIT workout with a lower carb day. Your body’s number one preferred source of energy comes from carbs. When you don’t have those to pull from it dips into your fat stores instead! Pair that with a fat-burning workout like HIIT, and watch what happens,” she says.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

She Pairs Higher Carb Days with 30 Minute Strength Training Workouts

“On the flip side, I pair my higher carb days with 30-minute strength training workouts…to have the energy, to build the muscle which helps burn more fat all day. If you’re not seeing the change you want to see, try this method!” she says. “Work smarter, not harder!” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

Ariel_Jade_ThatAwkwardMom16
Copyright That Awkward Mom/YouTube
Leah Groth
By Leah GrothOct 24, 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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Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.

She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

RELATED: 7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Nutrition & Diet

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

Do you want to lose weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

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Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Nutrition & Diet

4 Red Flags You're Eating Too Many Carbs, According to a Doctor

Dr. Mindy Pelz
Copyright Dr. Mindy Pelz/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

Understanding the Carb Effect

Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

Your Energy Crashes After Meals

Dehydration, tired, Exhausted athletic woman after her fitness workout in the gym​DehydrationShutterstock

The first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

You Can't Control Your Cravings

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

Constant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

Your Weight Loss Has Stalled

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

If you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

Your Skin Is Breaking Out

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergy​Skin ProblemsShutterstock

Your complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

Not All Carbs Are Created Equal

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Dr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

Try the One-Week Natural Carb Challenge

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

Ready to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

Listen to Your Body's Signals

Sleepy woman suffering from chronic fatigue rubbing eyes on kitchen at home. Tired middle aged female feeling bad from lack of rest, headache, lack of energy after party, sleepless night.​Lack of SleepShutterstock

Your body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

Morning Matters Most

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

Be especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

Finding Your Personal Carb Balance

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The key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

It's Not As Complicated As The Internet Claims

Woman holds a pen injection for diabetics and lowering blood sugar, close up. Diet and lose weight. Medical device for weight loss

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The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

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Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED:20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

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Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

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The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Counting Isn't Always Necessary

Yellow tape measure next to nutrition information on packaging in the USA, calorie, calories, label

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Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

Drinking water, yoga or Indian woman in home with health, fitness or wellness for natural hydration. Thirsty female person, tired or healthy girl with liquid bottle after pilates to detox or relax

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If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED:20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

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The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

The 15 Best High-Protein Foods to Build Muscle and Strength

Dr. Andrea Furlan
Copyright Dr. Andrea Furlan/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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 all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

Understanding Sarcopenia and Protein Needs

Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

The Four Pillars of Muscle Building

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

According to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

Why Whole Foods Beat Supplements

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

While protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

Soybeans: The Plant Protein Champion

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

Topping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

Chicken and Turkey: Poultry Protein Powerhouses

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Poultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

Tuna and Salmon: Protein-Rich Fish Options

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Fish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

Beef: Quality Red Meat Protein

Chef cutting steak beef. Mans hands hold raw steak T-Bone on rustic wooden cutting board on black background. Cooking, recipes and eating concept. Selective focus.Shutterstock

Beef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

Peanuts: Plant-Based Protein Punch

Raw peanuts or arachis, nuts,​28. PeanutsShutterstock

Peanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

Shrimp: Lean Seafood Protein

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.​8. Versatile ShrimpShutterstock

Shrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

Eggs: The Perfect Protein Package

Texture and background of organic raw chicken eggs. Chicken eggs cover the frame.​Worst: Processed MeatShutterstock

With 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

Dairy Protein: Cottage Cheese and Greek Yogurt

Woman hold bowl with cottage cheese, close up​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstock

Dairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

Plant-Based Options: Legumes and Tofu

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Plant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

Quinoa: The Complete Plant Protein

Quinoa,Grains,Closeup,,Not,Cooked,Healthy,Quinoa,Porridge,GrainsShutterstock

While quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

Timing Your Protein Intake for Maximum Muscle Growth

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High Resolution​Here’s How to Fix ItShutterstock

Strategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

Creating Your Muscle-Building Meal Plan

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea Salt​More Protein TipsShutterstock

With these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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