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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
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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

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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.

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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.

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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

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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

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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.

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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

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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

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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

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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

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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

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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

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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

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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.

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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

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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

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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

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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

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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

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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

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“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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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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 trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Josh York joshyorkgg
5 Simple Exercises That Transform Your Body in 30 Days
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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.

Every January, gyms fill with people logging hours on treadmills and ellipticals, hoping to burn fat. But what if there's a more effective approach? Many fitness enthusiasts don't realize that certain strength exercises can torch more calories than traditional cardio, both during and after your workout.I'm Josh York, a certified personal trainer who's been helping people get fit for years. Back in high school, I played hockey and realized how being in good shape made me perform better on the ice. That's when I fell in love with fitness. These days, I help clients reach their goals through more effective workouts. After years of experience, I've discovered that certain exercises burn fat way more efficiently than spending hours on the treadmill. Let me show you five moves that will transform your workouts and get you results faster than traditional cardio.

Why Cardio Alone Isn't the Answer

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Many people think cardio is the best way to burn fat. In my experience, there are two common mistakes – over-relying on cardio and overestimating calorie burn - that most people make when trying to lose fat with cardio. When trying to lose fat, cardio, diet, and strength training are just as critical to provide a balanced routine. Having a proper diet with a calorie deficit and a healthy diet provides effective fat loss. Incorporating strength training aids in building and maintaining muscle mass, both of which are crucial for burning calories at rest and sustaining a healthy metabolic rate. You have to keep a balanced mix of intensity and volume when performing cardio for fat loss for the best results. Read on to learn my top 5 fat-burning exercises.

1. Squats: The Lower Body Power Move

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How to do it: Begin by facing forward with your feet shoulder-width apart. Place your hands on your hips or arms straight in front of you at shoulder height. Bend at your knees while keeping your back straight. Lower to the ground until you reach 90 degrees. Stand back up to the start position.

How often: Aim to do squats three times a week with three sets of 10-20 reps.

Why it works: Squats help to build muscle, which increases your resting metabolic rate – leading to more calories being burned throughout your day. The muscle mass being built requires more energy to maintain in the long term.

Beginner modifications: Two easy ways to modify squats are to place a chair under you in order to create a natural pause at the bottom and control how far you go down. The second way is to not complete the full motion by not squatting as far until you get more comfortable with the movement.

Common mistakes to avoid: The biggest mistake to avoid is not squatting deep enough. Additionally, you want to ensure you don't lean forward, lift your heels off the ground, or round your back.

2. Lunges: Step Your Way to Fat Loss

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How to do it: Stand with your feet together. Place your hands on your hips. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: The goal when doing lunges is to do them three to five times per week with two to three sets of 10 to 15 reps.

Why it works: Lunges can be performed at a higher intensity and variety, leading to more muscle being built and an increase in resting metabolism like squats.

Beginner modifications: Some simple modifications for lunges include shortening the front step, reduced range of motion with how low you go to the ground, using a chair or wall for support, and performing a reverse lunge to add stability.

Common mistakes to avoid: Focus on your step length so you aren't leaning too far forward. Another common mistake to avoid is pushing your front knee in front of your toes in order to avoid pain in your knee joint.

3. Dumbbell Overhead Lunge: Add Upper Body Work

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How to do it: Place your feet together. Pick up the dumbbells in either a neutral grip or with your palms facing forward. Raise both arms straight over your head and hold the dumbbells above you. Take a step forward with one leg. Bend at the knees until you reach 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How often: Dumbbell overhead lunges should be performed three to five times a week with two to three sets of eight to 12 reps.

Why it works: This exercise engages more muscle throughout your body to help give a comprehensive strength workout to increase your metabolism.

Beginner modifications: The similar modifications to bodyweight lunges can also be used with dumbbell overhead lunges. An additional modification would be to start with lighter dumbbells or no weight in your hands as you raise them above your head.

Common mistakes to avoid: When doing dumbbell overhead lunges, avoid using weight that is too heavy. This can lead to additional common mistakes such as poor posture and leaning forward.

4. Kettlebell Swing: The Total Body Burner

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How to do it: Place the kettlebell directly in front of you at your feet. Hinge at your hips to lower your body down and grab the kettlebell with both hands, palms facing you. Stand up and thrust your hips forward. In the same motion swing your arms straight up to shoulder height. Control the swing back down and squat back to the start position.

How often: For the best results, do kettlebell swings two to three times per week with three sets of 10 to 15 reps.

Why it works: Kettlebell swings combine intensity and total-body resistance training to promote post-exercise calorie burn. This can also be performed in a HIIT-style workout to burn more calories in a shorter time period.

Beginner modifications: Begin by working on the hip movement to master keeping your back straight and core engaged. If using weight, try lighter weight and focusing on controlled movements throughout the exercise.

Common mistakes to avoid: The most common mistakes to avoid with this exercise are squatting instead of hinging, swinging your arms instead of using your hips, hyperextending the lower back, and rounding the shoulders or back.

5. Burpees: The Ultimate Fat Melter

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How to do it: Stand with your feet shoulder-width apart. Squat down and kick your legs out to a plank position. Drop into a push-up. Bring your feet back in to your chest. Propel up off the ground with your arms straight over your head.

How often: Perform burpees two to three times per week, aiming to complete three to four sets of eight to 12 reps.

Why it works: Burpees require a wide range of muscles in a high-intensity exercise to create a greater metabolic boost and calorie burn.

Beginner modifications: As a beginner, start with slower movements such as walking your legs in and out to work on form before speeding the exercise up. Break the workout down to individual movements to perfect each one.

Common mistakes to avoid: It is important to not rush through the workout, while also remembering to keep your core engaged.

Your Weekly Fat-Burning Workout Plan

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In order for the best results, structure these moves into a HIIT or circuit-style workout plan.

An example workout plan to follow would be:

Day 1: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 2: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 3: Full Body HIIT

  • Squats – 3 sets of 10-12 reps
  • Lunges – 3 sets of 10-12 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 10-12 reps per leg
  • Kettlebell Swings: 3 sets of 10-12 reps
  • Burpees – 3 sets of 8-10 reps
  • Intervals – Incorporate 15-30 seconds of rest between exercises

Day 4: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Day 5: Lower Body Focus

  • Squats – 3 sets of 12-15 reps
  • Lunges – 3 sets of 12-15 reps per leg
  • Dumbbell Overhead Lunges – 3 sets of 12-15 reps per leg
  • Kettlebell Swings: 3 sets of 15-20 reps

Day 6 & 7: Rest or Active Recovery

  • Light Cardio, yoga, or stretching

Maximize Your Results Beyond Exercise

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In order to maximize results from these workouts, you must have proper nutrition, plenty of sleep, and proper recovery. When it comes to diet, focus on a calorie deficit so that you are taking in fewer calories than you are burning. You also want to manage protein intake to help support muscle growth, while balanced nutrients – carbs, fats, and micronutrients – support overall health and energy levels. Sufficient sleep will regulate your appetite and metabolism. You have to listen to your body and allow for recovery so the muscles can recover and rebuild. Active recovery like stretching and walking are great options to promote blood flow and reduce muscle soreness on rest days.

What Results Can You Expect?

Strong woman with broccoli in the kitchen10 Foods That Grow Muscle FastShutterstock/Terelyuk

Overall results with this workout plan would be improvements in strength, stamina, and overall fitness levels. In the initial four to six weeks, a person would experience increased stamina and initial enhancement to muscle definition. Consistency over an eight-week period will lead to higher strength levels and endurance, including increased muscle mass. There will also be a visible loss of body fat.

Ready to Ditch Cardio? Final Advice

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Push fears aside and jump into something new. Stick with it day after day, and you'll start seeing those results when you stay committed to the plan. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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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.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.