Skip to content
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@celebwell.com.

15 Superfoods to Improve Memory and Focus in Your 50s

These nutrient-dense food are great brain boosters, according to an RDN.

FACT CHECKED BY Christopher Roback
Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.
Shutterstock
FACT CHECKED BY Christopher Roback

While a balanced diet is important when it comes to overall health and longevity, certain foods pack more of a nutritional punch than others. “Superfood” is a buzzy term used to describe nutrient-dense foods, usually fruits, veggies, nuts, and lean meats, that are powerhouses when it comes to health benefits. As you get older, certain superfoods can be especially helpful in improving memory and focus, explains Alexandra Dusenberry, MS, RDN, Lead Dietitian at the renowned Cal-a-Vie Health Spa in San Diego, California. Here are 15 she recommends.


Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries are her first pick. “These anthocyanin-rich berries have been shown to be neuroprotective by reducing the levels of oxidative stress in the brain,” she says. She recommends one cup per day to “help to improve memory and blood flow through regions of the brain associated with cognitive performance.”

Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Walnuts are great for your memory. “Besides literally looking like a brain, walnuts provide an omega-3 fatty acid called ALA, which can help to reduce brain inflammation,” says Dusenberry. “Studies show 1-2 ounces per day can improve cognitive function.”

Salmon

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Salmon is a great protein source containing high levels of omega-3 fatty acids such as DHA, “which makes up a significant portion of the brain’s fatty tissue,” she says. “Deficiencies in omega-3s in the diet can result in negative cognitive changes over time.”

Matcha

Soy,Milk,Pouring,In,Matcha,Ice,Tea.,Healthy,Vegan,DrinkShutterstock

Matcha is a “vibrant superfood” that contains brain-protective antioxidants like EGCG and a focus-enhancing amino acid called -theanine, explains Dusenberry. “Try this superfood as a freshly ground tea-the Cuzen Matcha Machine makes it seamless to whip up at home.”

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranate juice is popular for a reason. “The seeds and juice of the pomegranate contain a potent antioxidant called resveratrol,” explains Dusenberry. “Research shows that resveratrol can protect neurons by scavenging for free radicals, which can help to preserve and improve memory.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocado is also on her list. “The creamy goodness that is avocado contains a slew of antioxidants that enhance brain function, and B vitamins such as folate to improve and support neurotransmitter synthesis,” explains Dusenberry.

Lion’s Mane Mushroom

Fresh,Lion's,Mane,Mushroom,On,White,Background.Shutterstock

Lion’s mane mushrooms are great for your brain. “Aptly named for its appearance, lion’s mane mushroom can help to produce more nerve growth factor in the brain, stimulating the production of neurons for improved cognitive function,” says Dusenberry.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is a spice you should keep on hand. “This golden yellow spice contains antioxidants and anti-inflammatory compounds that have been shown to help reduce the build-up of beta amyloid plaque in the brain, which may be one of the underlying drivers of cognitive decline,” she maintains.

Eggs

Chicken eggs in sack bag on black background.Shutterstock

When you cook eggs, make sure to keep the yolk. “Whole eggs (namely the egg yolks) contain a nutrient called choline, which is a micronutrient that helps to create acetylcholine, a neurotransmitter that helps to regulate mood and memory,” explains Dusenberry.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider adding arugula to your next salad. “Eating at least 1 cup of raw, dark greens may slow the cognitive decline and changes linked to aging,” says Dusenberry. “The nitrates that naturally occur in these greens also help to enhance blood flow to the brain.”

RELATED:10 Habits for Keeping Off Fat Forever

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

When it comes to oils, opt for olive oil, Dusenberry encourages. “This healthy fat source is rich in monounsaturated fats, which may promote the creation of more neurons in the brain, in a process called neurogenesis.”

Cacao

Cacao,Powder,,Beans,And,Chocolate,On,Wooden,Background,,Closeup.Shutterstock

Cacao, similar to cocoa, is great for your brain. “The flavonoids in cacao help to increase blood flow to the brain, which may help with improving memory and can help to protect against dementia,” explains Dusenberry.

Goji Berries

Dry,Goji,Berries,In,Glass,Bowl,On,Concrete,Background.,TopShutterstock

Toss some goji berries into your next smoothie or smoothie bowl. “This small red fruit is a rich source of two antioxidants- beta carotene and zeaxanthin,” explains Dusenberry. “Studies show consuming goji berries can help to improve focus, mental acuity, and calmness compared to placebo.”

Saffron

Dried,Saffron,And,Crocus,Flower,On,Grey,Table,,Space,ForShutterstock

Saffron, a brightly colored spice, has been shown to boost dopamine levels naturally for improved mood and concentration, says Dusenberry. “It also helps to reduce neuroinflammation in the brain,” she adds.

RELATED:20 Breakfast Ideas to Lose Fat

Broccoli Sprouts

Broccoli,Sprouts,Isolated,On,White,BackgroundShutterstock

Broccoli sprouts are an increasingly popular health food for a good reason. “These sprouts serve as a dense source of sulforaphane, which can reduce nerve inflammation in the brain and helps to suppress oxidative stress and inflammation that otherwise slow down cognitive function,” says Dusenberry.

💪🔥Body Booster: Eat pomegranates to protect your memory. The seeds and juice have a healthy substance called resveratrol that's good for your brain. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Middle,Age,Caucasian,Sporty,Woman,Eating,Salad,At,Home.
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

While a balanced diet is important when it comes to overall health and longevity, certain foods pack more of a nutritional punch than others. “Superfood” is a buzzy term used to describe nutrient-dense foods, usually fruits, veggies, nuts, and lean meats, that are powerhouses when it comes to health benefits. As you get older, certain superfoods can be especially helpful in improving memory and focus, explains Alexandra Dusenberry, MS, RDN, Lead Dietitian at the renowned Cal-a-Vie Health Spa in San Diego, California. Here are 15 she recommends.


Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries are her first pick. “These anthocyanin-rich berries have been shown to be neuroprotective by reducing the levels of oxidative stress in the brain,” she says. She recommends one cup per day to “help to improve memory and blood flow through regions of the brain associated with cognitive performance.”

Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Walnuts are great for your memory. “Besides literally looking like a brain, walnuts provide an omega-3 fatty acid called ALA, which can help to reduce brain inflammation,” says Dusenberry. “Studies show 1-2 ounces per day can improve cognitive function.”

Salmon

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Salmon is a great protein source containing high levels of omega-3 fatty acids such as DHA, “which makes up a significant portion of the brain’s fatty tissue,” she says. “Deficiencies in omega-3s in the diet can result in negative cognitive changes over time.”

Matcha

Soy,Milk,Pouring,In,Matcha,Ice,Tea.,Healthy,Vegan,DrinkShutterstock

Matcha is a “vibrant superfood” that contains brain-protective antioxidants like EGCG and a focus-enhancing amino acid called -theanine, explains Dusenberry. “Try this superfood as a freshly ground tea-the Cuzen Matcha Machine makes it seamless to whip up at home.”

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranate juice is popular for a reason. “The seeds and juice of the pomegranate contain a potent antioxidant called resveratrol,” explains Dusenberry. “Research shows that resveratrol can protect neurons by scavenging for free radicals, which can help to preserve and improve memory.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocado is also on her list. “The creamy goodness that is avocado contains a slew of antioxidants that enhance brain function, and B vitamins such as folate to improve and support neurotransmitter synthesis,” explains Dusenberry.

Lion’s Mane Mushroom

Fresh,Lion's,Mane,Mushroom,On,White,Background.Shutterstock

Lion’s mane mushrooms are great for your brain. “Aptly named for its appearance, lion’s mane mushroom can help to produce more nerve growth factor in the brain, stimulating the production of neurons for improved cognitive function,” says Dusenberry.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is a spice you should keep on hand. “This golden yellow spice contains antioxidants and anti-inflammatory compounds that have been shown to help reduce the build-up of beta amyloid plaque in the brain, which may be one of the underlying drivers of cognitive decline,” she maintains.

Eggs

Chicken eggs in sack bag on black background.Shutterstock

When you cook eggs, make sure to keep the yolk. “Whole eggs (namely the egg yolks) contain a nutrient called choline, which is a micronutrient that helps to create acetylcholine, a neurotransmitter that helps to regulate mood and memory,” explains Dusenberry.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider adding arugula to your next salad. “Eating at least 1 cup of raw, dark greens may slow the cognitive decline and changes linked to aging,” says Dusenberry. “The nitrates that naturally occur in these greens also help to enhance blood flow to the brain.”

RELATED:10 Habits for Keeping Off Fat Forever

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

When it comes to oils, opt for olive oil, Dusenberry encourages. “This healthy fat source is rich in monounsaturated fats, which may promote the creation of more neurons in the brain, in a process called neurogenesis.”

Cacao

Cacao,Powder,,Beans,And,Chocolate,On,Wooden,Background,,Closeup.Shutterstock

Cacao, similar to cocoa, is great for your brain. “The flavonoids in cacao help to increase blood flow to the brain, which may help with improving memory and can help to protect against dementia,” explains Dusenberry.

Goji Berries

Dry,Goji,Berries,In,Glass,Bowl,On,Concrete,Background.,TopShutterstock

Toss some goji berries into your next smoothie or smoothie bowl. “This small red fruit is a rich source of two antioxidants- beta carotene and zeaxanthin,” explains Dusenberry. “Studies show consuming goji berries can help to improve focus, mental acuity, and calmness compared to placebo.”

Saffron

Dried,Saffron,And,Crocus,Flower,On,Grey,Table,,Space,ForShutterstock

Saffron, a brightly colored spice, has been shown to boost dopamine levels naturally for improved mood and concentration, says Dusenberry. “It also helps to reduce neuroinflammation in the brain,” she adds.

RELATED:20 Breakfast Ideas to Lose Fat

Broccoli Sprouts

Broccoli,Sprouts,Isolated,On,White,BackgroundShutterstock

Broccoli sprouts are an increasingly popular health food for a good reason. “These sprouts serve as a dense source of sulforaphane, which can reduce nerve inflammation in the brain and helps to suppress oxidative stress and inflammation that otherwise slow down cognitive function,” says Dusenberry.

💪🔥Body Booster: Eat pomegranates to protect your memory. The seeds and juice have a healthy substance called resveratrol that's good for your brain. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Portrait of a woman thinking dreaming has many ideas looking up at plan isolated on gray wall background. Decision making concept
Shutterstock

Eating a nutritious diet is necessary for overall health and well-being, but it’s particularly important for preventing cognitive decline and supporting memory. “There are thousands of species or strains of bacteria that live in your gut. When they’re balanced and happy, that is good for the brain,” Rudolph E. Tanzi, PhD, tells Mass General Brigham. “Once you get away from the processed junk foods and eat a healthy diet that’s high in fiber and antioxidants, you will suddenly feel more alert, aware, and focused, with cognitive function at a higher level.” Here are key foods that help support brain health.


Salmon

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Salmon is one of the best things you can eat for brain health. “Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function,” according to Northwestern Medicine. “Additionally, these fatty acids have been found to lower the risk for heart disease, depression, and arthritis. Other types of fish that are good sources of omega-3 fatty acids are mackerel, herring, lake trout, and tuna.”

Blueberries

Woman holding fresh blueberries on a farm.Shutterstock

Blueberries are another brain-friendly superfood. “While all berries are good for brain health, the blueberry is crowned as king and could be considered America’s first superfood,” says Northwestern Medicine. “Blueberries are bursting with antioxidants, specifically flavonoids. These antioxidants stimulate the flow of blood and oxygen in the brain, resulting in boosted concentration. A study even suggests that they could improve brain function in those who have mild cognitive impairment.”

RELATED:8 Foods I Will Never Eat Again After Losing 110 Pounds

Dark Leafy Greens

kaleShutterstock

Dark leafy greens are great for brain health and memory. “Greens such as kale, spinach and broccoli are high in vitamin E as well as folate. Vitamin E helps protect cell membranes against free radicals,” says UnityPoint Health. “Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.”

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are not only delicious but offer many brain health benefits. “They're rich and creamy and filled with omega fatty acids as well as vitamin E,” says UnityPoint Health. “Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow progression of degenerative diseases, such as Alzheimer’s, through its protection, maintenance and repair of cells within the brain.”

Walnuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

Walnuts are beneficial for brain health, experts say. “Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid,” says Kathy Beerman, PhD, via the American Society for Nutrition. “Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline. Hence, walnuts could beneficially influence cognition.”

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

Legumes are full of B vitamins, which are very good for brain health. “They’re especially valuable to your brain and nervous system, helping make the neurotransmitters that pass signals between nerves,” integrative medicine physician Irina Todorov, MD, tells Cleveland Clinic.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Tea and Coffee

Pouring Cream into a Cup of CoffeeShutterstock

Enjoy your morning caffeine hit knowing it could be helping to improve your memory. “The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost,” says Harvard Health. “In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Eggs

farmer eggs in chicken eco farm, free range chicken farmShutterstock

Eggs are packed with brain-friendly nutrients. “As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells,” according to Northwestern Medicine. “Eggs are also high in tryptophan, an amino acid that’s a building block of serotonin — the ‘happiness’ molecule – a side effect that is sure to put a smile on your face.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Are you going through menopause? If so, your metabolism might be suffering. Midlife is a time of many changes to our metabolism. Here are some of the foods I recommend for women in menopause, both for weight management and overall wellness.


Menopause Changes Your Body

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Menopause is associated with lipid changes, and blood sugar increases routinely. Some menopausal women are surprised when cholesterol levels come back high, saying, “I’ve never had a high cholesterol in my life before…” or surprised that “I haven’t changed anything, but all of a sudden I’m gaining weight. What’s wrong?” Nothing is “wrong,” but things have changed. The changes brought on by aging and compounded by the estrogen depletion in menopause have long been known to affect our metabolism. In menopause, we routinely see weight increase as well as cholesterol and blood sugar levels go up.

Adjusting Your Diet Is Key

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As a result, it’s important to pay attention to our health and make choices that can help mitigate the effects of these changes. Adjusting our diet to optimize fiber and protein, minimize saturated fats, and avoid empty carbohydrates can all help.

Food 1: Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits like oranges, strawberries and blueberries provide vitamin C which boosts immunity and heart health. They are also excellent sources of antioxidants to fight inflammation and cell damage.

Food 2: Phytoestrogens

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

Phytoestrogens, which are plant-based, estrogen-like compounds. These are in more than just soy–for example, they’re in garlic, celery, potatoes, wheat, sweet potatoes, flax seeds, and even coffee. Isoflavones can act like weak estrogen, depending on how much is in your diet, your genetics, and the stage of life you are in. When our estrogen levels are high in reproductive years, they can compete with estrogen for the same receptors and “weaken” estrogen effects, whereas, in menopause, they take on estrogen-like properties by binding to the estrogen receptors and can give relief to the symptoms of estrogen depletion. Soy foods like tofu, edamame, and soy milk contain phytoestrogens that mimic estrogen in the body. This can help reduce hot flashes and night sweats. Soy also contains protein and antioxidants, so it is an addition to a healthy diet.

Food 3: Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Leafy greens like spinach and kale supply key nutrients like calcium, vitamin K, iron, and magnesium, which can also prevent bone loss and anemia.

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

Food 4: Fibers

Flax,Seeds, diet, food, FlaxseedsShutterstock

A high-fiber diet makes you feel full longer, helps you absorb food energy more slowly, and is associated with weight loss when done consistently. It's hard to find high-fiber food that isn't nutritious, as well, so increasing fiber will allow you to choose more fruits, vegetables, and whole grains. Getting the 25 to 30 grams of fiber recommended daily can be achieved with a great diet, but you can also augment it with a wide variety of fiber supplements. One easy way to add fiber is to sprinkle chia or flax seeds into smoothies or over oatmeal.

Food 5: Fatty Fish

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. Omega-3s can help manage mood swings and may help boost brain health during menopause.

RELATED: Don’t Believe This Major Weight Loss, Warns Sadie Rigby

Other Things That Can Help

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Other things help, too, in addition to optimizing nutrition. In addition to optimizing nutrition, hormone supplementation, nonhormone prescriptions, and lifestyle adjustments such as exercise, sleep optimization and stress management all can help manage the changes in menopause.”

💪🔥Body Booster: Adding the proper nutrients to your diet can be a game-changer if you are going through menopause.

Kathleen Jordan, MD, NCMP, is a Chief Medical Officer for Midi Health.

Mature woman eating salad at home.
Shutterstock
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.

Your health and nutrition needs start to change once you reach 50. “A good diet can help get blood pressure under better control, decrease the risk of heart problems, and contribute to the prevention of things like diabetes and cancer,” Marie Bernard, MD, chief officer for scientific workforce diversity at the National Institutes of Health (NIH), tells AARP. Here are 20 superfoods people over 50 should include in their diet.


Green Vegetables

,Kale,Cabbage,leafy,greensShutterstock

Take care of bone health after 50 by eating lots of leafy green vegetables and dairy products. "As we get older, our bones become softer and need calcium,” Bernard says. “That's something you can get from low-fat dairy and dark-green leafy vegetables.”

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Berries are one of the ultimate superfoods—especially wild blueberries. “They have three or four times the antioxidants of conventional blueberries,” Alicia Arbaje, MD, tells AARP. “Add them to your oatmeal or smoothies."

Oily Fish

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Enjoy oily fish like salmon and mackerel. “Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids,” says the Mayo Clinic. “Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death.”

RELATED: I Lost 95 Pounds in 18 Months With These Basic Changes

Nuts and Seeds

mixed nuts in white ceramic bowlShutterstock

Nuts and seeds are satiating and contain healthy fats. “They have protein and fiber, and they can make you feel full, ” registered dietitian and nutritionist Christine Rosenbloom tells AARP. “Eat just a handful as an afternoon snack, and you won't be starving at dinnertime.”

RELATED: 20 Superfoods for People Over 50

Cottage Cheese

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Enjoy cottage cheese as a snack or part of a meal. “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis,” says Rosenbloom. “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese… Our bones are like a bank, and after age 35, we start to lose bone density.”

Citrus Fruits

Fresh fruits. Mixed fruits background. Healthy eating, dieting. Background of healthy fresh fruits. Fruit salad - diet, healthy breakfast. pomegranate, persimmon, tangerine, banana, lemonShutterstock

Citrus fruits are a good source of calcium. "One easy way to get calcium in your diet is to squeeze half a lemon, lime or orange into your water,” says Arbaje. “You'll also get electrolytes, sodium, potassium, calcium and magnesium, all minerals that your body needs."

Cruciferous Vegetables

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

“This veggie family includes broccoli, cabbage, Brussels sprouts, and turnips—all of which are great sources of fiber, vitamins, and cancer-preventing phytochemicals,” says the National Council on Aging. “Cruciferous vegetables are tasty and extremely versatile.”

Delicious Eggs

Healthy diet breakfast concept. Scrambled eggs and orange juice over white stone background. Top view, flat layShutterstock

Don’t be afraid of eggs! “Eggs have been a source of dietary controversy over the years due to cholesterol found in the yolk,” says the National Council on Aging. “However, skipping the yolk could deprive older adults of key nutrients such as vitamin B12, vitamin D, and selenium. Egg yolks also contain choline, a nutrient and neurotransmitter responsible for regulating mood and memory.”

Beans

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

Rinse canned beans to get rid of the extra sodium. “Whether canned or dried, beans are a great food to incorporate in the diet for people 50 and over,” registered dietitian Tara Tomaino tells HuffPost. “Beans are a great source of fiber as well as plant-based protein. Fiber is a key nutrient for heart health, blood-sugar management and weight control.”

Olive Oil

Olive oil with fresh herbs on wooden background.Shutterstock

Olive oil is full of healthy fats and a staple of the heart-healthy Mediterranean diet. “Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease,” Mallika Marshall, MD, tells Harvard Health.

Greek Yogurt

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

Greek yogurt is a great source of protein and probiotics. “When it comes to protein, Greek yogurt delivers,” says the National Council on Aging. “Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection.”

Citrus Fruits

Green and red peppersShutterstock

Load up on delicious citrus fruits. “Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal,” says Nidirect. “Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.”

Water

Glass,Of,Iced,Water,At,RestaurantShutterstock

Don’t forget about water! “Your body needs plenty of fluid to work properly, such as helping to stop you getting constipated or confused,” says Nidirect. “Aim to drink about six to eight glasses of water, or other fluids, every day to stop you getting dehydrated.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are nutritious and versatile. “Avocado is a nutritional powerhouse, loaded with nourishing fats, antioxidants, and other nutrients that support head-to-toe health,” says the National Council on Aging. “This creamy-textured fruit is delicious in guacamole or spread on toast. If the older adult you care for doesn't like the taste of avocado, consider blending it into a fruit smoothie for a subtle nutritional boost.”

Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Whole grains are full of good nutrition and are linked to many health benefits. “A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals,” Marshall tells Harvard Health. “They have been shown to lower cholesterol and protect against heart disease and diabetes.”

RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Be Mindful of Alcohol

Waiter pouring red wine in a glass.Shutterstock

Be mindful of alcohol after 50. “Although many people enjoy alcohol socially, alcohol in large quantities can be a significant source of calories, which may result in weight gain,” says Nidirect. “Alcohol can also impair judgment, which can increase the risk of falls. As you get older, you tend to have less body weight than younger adults, so the alcohol is more concentrated in the blood.”

Don’t Force Your Food

Left-over food . Check bill . Pay for food after eating out . empty plate and fork and spoon .Shutterstock

Don’t feel pressured to finish everything on your plate. “As you get older it's natural to start eating less because you will become less physically active and so your body will adapt and adjust your overall food intake,” says Nidirect. “You may find it difficult to tolerate the meals you used to eat. Try having smaller meals more often and with nutritious snacks in between.”

Eat Whole Foods

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

A diet rich in whole foods will make you look and feel so much better than packaged foods. “Packaged, processed foods tend to make you feel sluggish and heavy,” says Johns Hopkins geriatrician Alicia Arbaje, MD, MPH.

Limit Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

Ultra-processed foods are terrible for your health at any age. “A diet high in ultra-processed foods causes weight gain and unhealthy shifts in blood sugar and cholesterol,” Marshall tells Harvard Health. “Food processing often strips away nutrients while adding extra fats, sugars, sodium, additives, and preservatives.”

RELATED: 10 Foods to Avoid That Cause Inflammation

Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Supplements may be useful for some people. “For example, strict vegans may not get enough vitamin B-12, which is found primarily in animal products,” Marshall tells Harvard Health. “Low levels of vitamins B-12 and B-6 can stem from digestive disorders, such as Crohn’s disease, celiac disease, and ulcerative colitis, conditions that make it difficult to absorb nutrients.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Portrait of pretty smiling woman with fresh broccoli, roman salad, basil on the kitchen with steam on background
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to boost your brain function by eating superfoods? Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, is dedicated to crafting nutritionist-approved products that redefine the aging experience. “I’ve broken these brain-boosting superfoods into short-term, medium-term, and long-term categories to help you understand how each one can impact your cognitive health over time,” he says. “Not all foods deliver immediate results, and some require consistent consumption to see lasting benefits. By breaking them down this way, I want to highlight which foods can give you an instant mental boost (like focus or alertness), which will enhance cognitive function over a few weeks, and which will protect your brain in the long run. This way, you can make informed decisions based on your goals—whether you're looking for quick improvements or aiming for lifelong brain health.”


Short-Term: Green Tea

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

These foods offer short-term benefits, like an “immediate effect on focus, alertness, and mood,” says Dillon. The first is green tea. “The combination of caffeine and L-theanine provides an immediate boost in focus, alertness, and calmness,” he says.

Short-Term: Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

The second is dark chocolate. “Flavonoids and moderate caffeine content can enhance mood and brain function quickly by increasing blood flow to the brain,” he says.

Short-Term: Eggs

Egg, Chicken EggShutterstock

Next up, eggs, which are “nature's multivitamin,” he says. “High in choline, which helps in neurotransmitter production, improving immediate cognitive function and memory.”

RELATED:Hilary Downey's 4 Easy Tips to Shed Pounds by Thanksgiving After Her 100-Pound Weight Loss

Short-Term: Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are the fourth short-term food. “Their healthy fats improve blood flow to the brain, giving an immediate boost to mental alertness,” he says.

Medium-Term: Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

Improved cognitive function over weeks to months a benefit of medium-term foods. Blueberries are the first. “Regular consumption helps improve memory and cognitive function within weeks by reducing oxidative stress and inflammation,” he says.

Medium-Term: Fatty Fish

Grilled salmon fish with various vegetables on pan on the flaming grillShutterstock

Next up, fatty fish like salmon, mackerel, and sardines. “Omega-3s in fatty fish improve memory and mental clarity over weeks by building healthy brain cell membranes and reducing inflammation,” he says.

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Medium-Term: Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Pumpkin seeds are up next. “The magnesium, zinc, and copper support memory and concentration over time by aiding in nerve signaling and neurotransmitter production. I’d recommend taking a magnesium glycinate supplement before bedtime for a deep restorative night's sleep,” he says.

Medium-Term: Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Snacking on walnuts can benefit your brain. “The omega-3s and antioxidants help improve cognitive function and reduce brain fog over a few weeks of regular consumption,” says Dillon.

Long-Term: Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Foods to consume with long-term benefits, including cognitive health and brain protection over months to years, include turmeric. “Curcumin’s anti-inflammatory and antioxidant properties protect against cognitive decline and help with long-term memory enhancement by promoting neurogenesis (new brain cell growth),” he says.

RELATED:10-Minute Workout to Strengthen Your Core Even for Complete Beginners

Long-Term: Leafy Greens

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Leafy Greens, including spinach, kale, and broccoli, are also beneficial. “Regular consumption helps protect against cognitive decline and supports brain health over the years by providing vital nutrients like vitamin K, lutein, and folate,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

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

Carbs

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

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

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

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

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

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

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

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

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

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

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

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

8. Versatile Shrimp

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.Shutterstock

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

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

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

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

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

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

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

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

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

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

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

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.