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Nutrition & Diet

The Benefits of Eating Bananas Every Day After 50

Your body will thank you.

Ferozan Mast
By Ferozan MastAug 21, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Vegan or vegetarian concept. Portrait of a beautiful elderly asian mature aged woman holding banana fruit, smiling, isolated over red background.
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Ferozan Mast
By Ferozan MastAug 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

Bananas are the most popular fruit in the U.S. for a good reason—they’re “nature’s perfect snack.” Packed full of nutrients, bananas are beneficial for people of all ages but carry specific benefits for those over 50.

According to the Cleveland Clinic, one medium-sized banana contains, on average:

  • 105 calories.
  • 1 gram of protein.
  • 28 grams of carbohydrates.
  • 15 grams of (natural) sugar.
  • 3 grams of fiber.
  • Less than 1 gram of fat.

So why are bananas so important, and how do they impact health? Here are the benefits of eating bananas every day after 50.

Fiber

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

One banana has approximately 3 grams of fiber, which is great for improved digestion and disease prevention. “Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of colorectal cancer, heart disease, high blood pressure, high cholesterol, stroke, and type 2 diabetes,” says the Cleveland Clinic.

Vitamin C

Happy woman looking at blurred husband near breakfast at homeShutterstock

Vitamin C is important for iron absorption and immune health, which is important at any time, but especially when you’re 50 or over. “The Age-Related Eye Disease Study found that a combination of vitamins, including vitamin C, helped slow the progression of macular degeneration, an age-related eye disease that causes vision loss. But we don't know what benefits, if any, are conferred by vitamin C in particular,” saysRobert H. Shmerling, MD.

Vitamin B6

Fresh bananas on wooden backgroundShutterstock

Bananas contain vitamin B6, which is important for healthy aging. “Adults aged 51 and older have higher vitamin B6 needs than younger adults,” says the National Resource Center on Nutrition & Aging. “Men need slightly more than women in this age group. It is important to get the right amount of vitamin B6. While vitamin B6 deficiency is rare in the United States, some individuals may not consume the amount they need. Vitamin B6 deficiency can cause anemia, cracks in the corners of the mouth, swollen tongue, depression, and poor immunity.”

RELATED: We Are 55, and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

Potassium

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

Bananas are high in potassium, which can help with age-related conditions. “Higher potassium consumption from foods, especially fruits and vegetables, may lower blood pressure and the risk of heart disease and strokes,” says Harvard Health. “High blood pressure is a leading risk factor for strokes, so it's no surprise that higher potassium is also associated with a lower stroke incidence. One prospective study that followed more than 43,000 men for eight years found that men who consumed the highest amounts of dietary potassium (a median of 4,300 mg per day) were 38% less likely to have a stroke than those whose median intake was just 2,400 mg per day.”

Good Energy

Cheerful senior woman enjoy carefree life dancing in kitchen, welcoming new day, celebrate moving into own apartment, feel happy, spend free time at home alone, listen favorite music. Active pastimeShutterstock

Bananas are a great source of healthy energy. “Researchers found that bananas have additional benefits not found in sports drinks, and those are antioxidants, as well as a healthier blend of sugars,” says Harvard Health. “Bananas, which are also good sources of vitamin B6 and fiber, were favored by some cyclists who didn't like the idea of consuming a sugar-sweetened sports drink during their workouts.”

Tryptophan

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Bananas contain an important amino acid called tryptophan. “Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters,” says Western Michigan University. “Bananas also contain magnesium, which further increases sleepiness, making them a great bedtime or midnight snack.”

Electrolytes

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Aside from potassium, bananas also contain magnesium and phosphorus. "The heart can't pump without electrolytes. If you think of the heart as a lamp, electrolytes are like the electrical circuit, generating the current that keeps the light burning steady and strong," Lynne Braun, PhD, CNP, tells Rush University Medical Center. "If the connection is weak or disorganized, the light might flicker rapidly or dim — it won't work properly. If you unplug the lamp, it won't work at all."

RELATED: I Dropped Over 190 Pounds in 2 Years. Here’s How I Did It

Prebiotics

Banana,Yogurt,And,Spoon,breakfastShutterstock

Bananas are rich in resistant starch. “Your body can’t digest resistant starch,” Elyse Homan, RD, LD, tells the Cleveland Clinic. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
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✓Expert-Recommended

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What happens to your body when you eat bananas? Amazing things. In fact, I have coached hundreds of clients with a wide range of goals from weight loss to athletic performance to balancing the gut microbiome—and my custom nutrition plans with my clients include mostly unprocessed whole foods, including, yes, bananas. Put simply, bananas are a nutrient-dense food, rich in potassium, vitamin B6, vitamin C and tons of other antioxidants and phytonutrients. Unprocessed carbohydrates are important for energy levels, heart health and immune health, to name a few that contribute to overall quality of life. Bananas are easily accessible compared to other fruits so they are a reliable choice. Read on to discover what happens to your body when you eat bananas.

1. Bananas Can Increase Energy

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Bananas can increase energy and improve blood sugar regulation. Due to the fact that bananas are rich in carbs but also fiber which helps slow down the spike in blood sugar.

2. Bananas Make for a Healthier Gut

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

They can improve digestion and promote regularity. In fact, unripe bananas are rich in resistant starches which are prebiotics. Prebiotics are a food source for beneficial bacteria that ferment in the colon to promote a healthy gut environment and support the integrity of the intestinal lining.

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

3. Bananas Can Decrease Your Appetite

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

Bananas can decrease appetite. As I said earlier, unripe bananas are rich in resistant starch and fiber which can increase satiety. Satiety may support weight loss or weight management as opposed to other carbohydrate sources.

4. Bananas Can Improve Heart Health

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

Bananas are a rich source of potassium, which is essential for maintaining proper heart and muscle function, as well as regulating blood pressure. Adequate potassium intake is associated with a reduced risk of stroke and kidney stones.

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

5. Bananas Can Improve Your Mood

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Bananas contain an amino acid called tryptophan which is a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate mood.

6. Bananas Can Support Recovery After Exercise

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Bananas can support recovery from exercise because they are a good source of easily digestible carbohydrates, mainly in the form of natural sugars like glucose, fructose, and sucrose. Consuming carbohydrates after exercise helps replenish glycogen stores in muscles, which serve as a primary energy source during physical activity. Bananas are also rich in potassium. Potassium is lost through sweat during exercise, and replenishing it is important for preventing muscle cramps and maintaining proper muscle contraction.

7. How to Incorporate Bananas Into Your Diet

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas are appropriate daily for those who do not live sedentary lifestyles. They are a quality unprocessed carbohydrate source to be consumed alongside a protein, a vegetable and a fat source to make a balanced meal. Here are some great ideas:

  • Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery. For even better results, pair the banana with a protein source.
  • Ways to eat bananas
    • Add frozen banana to a smoothie
    • Make “ice cream” with frozen banana in a food processor
    • Used mashed banana as a sugar substitute in baking
    • Slice green bananas on salads or pan fry
    • Topping for protein-dense greek yogurt or cottage cheese

Related: 10 Foods You Should Eat Every Day For Your Best Body

8. One Last Thing About Making the Most of Bananas

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

There are hundreds of banana varieties but only a few make the shelves for most consumers. Find mini bananas to help with portion control. And many cultures incorporate bananas, or plantains, into their staple dishes. Try to find a variety of banana you haven’t had before or try making a recipe using bananas in a way you haven't before.

💪🔥Body Booster: Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

Nutrition & Diet

The Benefits of Eating Bananas Every Day After 50

Vegan or vegetarian concept. Portrait of a beautiful elderly asian mature aged woman holding banana fruit, smiling, isolated over red background.
Shutterstock
Ferozan Mast
By Ferozan MastAug 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Bananas are the most popular fruit in the U.S. for a good reason—they’re “nature’s perfect snack.” Packed full of nutrients, bananas are beneficial for people of all ages but carry specific benefits for those over 50.

According to the Cleveland Clinic, one medium-sized banana contains, on average:

  • 105 calories.
  • 1 gram of protein.
  • 28 grams of carbohydrates.
  • 15 grams of (natural) sugar.
  • 3 grams of fiber.
  • Less than 1 gram of fat.

So why are bananas so important, and how do they impact health? Here are the benefits of eating bananas every day after 50.

Fiber

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

One banana has approximately 3 grams of fiber, which is great for improved digestion and disease prevention. “Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of colorectal cancer, heart disease, high blood pressure, high cholesterol, stroke, and type 2 diabetes,” says the Cleveland Clinic.

Vitamin C

Happy woman looking at blurred husband near breakfast at homeShutterstock

Vitamin C is important for iron absorption and immune health, which is important at any time, but especially when you’re 50 or over. “The Age-Related Eye Disease Study found that a combination of vitamins, including vitamin C, helped slow the progression of macular degeneration, an age-related eye disease that causes vision loss. But we don't know what benefits, if any, are conferred by vitamin C in particular,” saysRobert H. Shmerling, MD.

Vitamin B6

Fresh bananas on wooden backgroundShutterstock

Bananas contain vitamin B6, which is important for healthy aging. “Adults aged 51 and older have higher vitamin B6 needs than younger adults,” says the National Resource Center on Nutrition & Aging. “Men need slightly more than women in this age group. It is important to get the right amount of vitamin B6. While vitamin B6 deficiency is rare in the United States, some individuals may not consume the amount they need. Vitamin B6 deficiency can cause anemia, cracks in the corners of the mouth, swollen tongue, depression, and poor immunity.”

RELATED: We Are 55, and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

Potassium

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

Bananas are high in potassium, which can help with age-related conditions. “Higher potassium consumption from foods, especially fruits and vegetables, may lower blood pressure and the risk of heart disease and strokes,” says Harvard Health. “High blood pressure is a leading risk factor for strokes, so it's no surprise that higher potassium is also associated with a lower stroke incidence. One prospective study that followed more than 43,000 men for eight years found that men who consumed the highest amounts of dietary potassium (a median of 4,300 mg per day) were 38% less likely to have a stroke than those whose median intake was just 2,400 mg per day.”

Good Energy

Cheerful senior woman enjoy carefree life dancing in kitchen, welcoming new day, celebrate moving into own apartment, feel happy, spend free time at home alone, listen favorite music. Active pastimeShutterstock

Bananas are a great source of healthy energy. “Researchers found that bananas have additional benefits not found in sports drinks, and those are antioxidants, as well as a healthier blend of sugars,” says Harvard Health. “Bananas, which are also good sources of vitamin B6 and fiber, were favored by some cyclists who didn't like the idea of consuming a sugar-sweetened sports drink during their workouts.”

Tryptophan

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Bananas contain an important amino acid called tryptophan. “Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters,” says Western Michigan University. “Bananas also contain magnesium, which further increases sleepiness, making them a great bedtime or midnight snack.”

Electrolytes

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Aside from potassium, bananas also contain magnesium and phosphorus. "The heart can't pump without electrolytes. If you think of the heart as a lamp, electrolytes are like the electrical circuit, generating the current that keeps the light burning steady and strong," Lynne Braun, PhD, CNP, tells Rush University Medical Center. "If the connection is weak or disorganized, the light might flicker rapidly or dim — it won't work properly. If you unplug the lamp, it won't work at all."

RELATED: I Dropped Over 190 Pounds in 2 Years. Here’s How I Did It

Prebiotics

Banana,Yogurt,And,Spoon,breakfastShutterstock

Bananas are rich in resistant starch. “Your body can’t digest resistant starch,” Elyse Homan, RD, LD, tells the Cleveland Clinic. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

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Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

Banana,Yogurt,And,Spoon,breakfastShutterstock

Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Use Them for Post-Workout Recovery

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

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Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

Nutrition & Diet

I Only Ate Bananas For Three Days, and This Is What Happened

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Copyright Gillian Berry/YouTube/Shutterstock
Ferozan Mast
By Ferozan MastAug 27, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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.

Health and wellness YouTube influencerGillian Berry is sharing what happened when she decided to do a fruit cleanse for three days. “Banana island, banana detox, banana diet...call it what you may, this is one cleanse I have always wanted to try after hearing Freelee the banana girl [Leanne Ratcliffe] talk about it years ago,” she says. Berry was aiming for ten days and managed exactly three before waving the white flag, but she came away with some interesting insights about her banana cleanse. Here’s what happened when she ate bananas, and nothing but bananas, for three days.

Aiming For 10 Days

Berry has done many cleanses in the past and always loved the experience. “It just has a way of giving you such mental clarity,” she says. “You feel so spiritual. Your digestion is amazing, and your sleep is amazing. Your mood is lifted, and your energy goes through the roof. I felt I was going through some hard times, and I wanted some extra mental clarity. So, this is why I chose to try out the cleanse at this time. My goal with this cleanse was to do ten days, and then if the ten days went great, I would do 30 days. So many people do 30 days, and they just say it's like the best cleanse ever.”

Why Bananas?

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

One of the reasons Berry picked bananas for her mono-cleanse was because of the convenience. “Bananas are just super easy to always get in abundance at the grocery store,” she says. “You can buy it by the case, and they're so cheap, and it's just so easy. I'm super busy with my kids right now, and I thought this would be easy. Just grab a banana and go.”

Day One

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

Berry found day one easier than she expected. “I felt very full and very satisfied,” she says. “And this is one thing I absolutely love. What draws me to these mono-fruit cleanses is that you just feel so you can't overeat. Your body knows when it's time to stop. It doesn't want any more of that one food, and you feel satisfied and satiated in a way that you've never felt.”

Never Felt Better

Healthy,Smiling,Sports,Fitness,Slim,Woman,happy,banana,fruitShutterstock

Berry’s digestive system responded well to the cleanse. “To be honest, the first day of the cleanse, I thought, this is my favorite cleanse I have ever done,” she said. “I have never felt better in my entire life, and it could be because I hadn't done a cleanse in a while. I don't know. Usually, I feel absolutely amazing on my raw diet anyway, but I was like, wow, this is what I needed. I feel so good. I also said that I had three bowel movements. Usually, I have two to four anyway.”

RELATED:I’m 60, and These Are 25 Anti-Aging Habits I Wish I Started Doing Sooner

Mental Clarity

Fresh bananas on wooden backgroundShutterstock

Berry experienced an excellent level of mental clarity by the evening of the first day. “And then I also felt much more calm and a lot happier,” she says. “So that's one thing that I noticed the most lately. I've had a little bit of stress, and I noticed that with just the mono fruit on that day, I felt extremely calm. It was just this next-level calmness, which was incredible. And I noticed I was laughing a lot more, and my stomach and digestion felt amazing.”

Try One Day

Berry felt even that one first day was worth it. “If you're thinking about doing a cleanse and multiple days seem too much, I definitely recommend trying one day on bananas. You might be pleasantly surprised and realize you can do just one day on bananas,” she says. “And by the afternoon, you might start feeling amazing and love it. So don't be afraid to give it a shot.”

How Many Bananas?

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

Berry started feeling hungry on day two. “On day one, I ate about 17 or 18 bananas, and then on day two, I ate 20 bananas,” she says. “I didn't make as many notes, but I started to become hungry, not for bananas. My body wanted other things, and I was still doing good but not amazing. Definitely, the first day was better, but I still hung in there because I know with cleanses, there can be challenging days and good days, and I thought, I'm still going to hang in here for this.”

Weight Loss On Bananas

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

On day three, Berry did not want to eat any more bananas. “I ate about 18 or 20 bananas on day three,” she says. “I didn't do a weight loss before and after, but I could feel I probably lost about four pounds, I would guess, on those three days. Day three was kind of similar to day two. And again, my bowel movements were fine. I know some of my friends were saying, don't bananas back you up and stuff like this, but absolutely not.”

RELATED:Top 10 High Protein Foods to Burn Fat You Should Be Eating Every Day, According to a Kinesiologist

Flat Stomach, Good Sleep

Fit,Athletic,post, workout, jogging, running,fitness,banana,waterShutterstock

Berry slept well on the banana cleanse. “My stomach felt flat, amazing,” she says. “I slept really well, and it was hard for me to fall asleep, too. When I'm cleansing, and I'm eating fruits or green juices without any fats or anything, it's really hard for me to fall asleep at night. I feel absolutely wired, and I feel like I need a lot less sleep just because you're buzzing from the electricity.

No More Bananas!

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Berry finally cracked at the end of day three. “I just felt like I could not eat one more banana,” she says. “I felt like I don't know how people do this. I respect people who can eat bananas for 30 days. I found it super easy with other fruits or if it was juice cleansing, but I literally felt like my stomach was rejecting it and did not want to eat one more banana. I decided to order a salad. It was absolutely amazing.”

No Regrets

bananas on a wooden tableShutterstock

Berry says she would definitely encourage others to try the banana cleanse. “Even though I only made it three days, I would definitely recommend other people try it,” she says. “If you're thinking about doing a cleanse, and especially if a juice cleanse feels like too much work to you, or if other fruits aren't in season, and if you feel called to do it, then definitely try it. It might work for you, and you might be one of these people who totally changed their lives by doing three weeks or a month on it.”

RELATED:20 Ways to Maximize Burning Fat While Walking

Be Prepared

Berry recommends keeping a massive amount of bananas on hand for anyone who wants to try the cleanse. “So when you're doing an amount of fruit cleanse like this, or even a juice cleanse, you want to have a lot more on hand than you think because you'll eat a lot more than you realize and just be prepared,” she says. “If you're not prepared, it's just so much easier to order, take out delivery, whatever, and start falling off the wagon and order something else.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

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Copyrights Mark Dean Edwards
Mark Dean Edwards
By Mark Dean EdwardsSep 29, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

As a nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.

Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark_Dean_Edwards7Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark_Dean_Edwards5Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

Mark_Dean_Edwards3minimalist_mark/Instagram

Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

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Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

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Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

  • Maintain and build muscle mass, which naturally declines with age
  • Support collagen production for skin elasticity
  • Provide essential amino acids for overall health and repair
  • Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

  • Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
  • Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
  • Lean beef: Packed with iron and zinc, important for skin health and immune function
  • Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
  • Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

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I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

  • They hydrate the skin
  • They protect against sun-induced skin aging
  • They support the production of collagen and elastin
  • They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
  • High in potassium
  • Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

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My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

  • Improved gut health, directly linked to better skin health
  • Immune system boosting
  • Anti-inflammatory benefits
  • Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

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When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

  • Vitamin K for strong bones
  • Folate for cell health
  • Carotenoids for skin protection
  • Antioxidants, protecting the body from oxidative stress and reducing inflammation
  • Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

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Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

  • Vitamin E for skin health
  • Healthy fats for skin elasticity
  • Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

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Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

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When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

  • Protects against UV damage to the skin
  • Supports heart health
  • May help reduce the risk of certain cancers
  • Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

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No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

  • It hydrates the skin
  • It protects against free radicals
  • It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

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If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

  • Lowered oxidative stress

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

RELATED: 12 Powerful Ways to Transform Your Body at Any Age

11. Curcumin: Anti-inflammatory Magic

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Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

  • Coffee protects against cellular damage from free radicals
  • Coffee may lower the risk of type 2 diabetes and certain cancers
  • Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

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Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

  • Collagen improves skin elasticity and hydration
  • Collagen supports joint health and mobility
  • Collagen can improve symptoms of osteoarthritis
  • Collagen strengthens hair and nails
  • Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

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Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

  • It contains allicin, a compound with powerful antioxidant properties
  • It may help lower blood pressure and cholesterol levels
  • It supports immune function
  • It has anti-inflammatory effects
  • And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

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While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

  • Powerful anti-inflammatory properties
  • Support for cardiovascular health
  • Nutrients that promote skin elasticity and hydration
  • Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

RELATED:3 Easy Steps That Will Help Anyone Lose Weight and Look Great

The Power of a Holistic Approach to Healthy Aging

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While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

RELATED: I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark_Dean_Edwards10Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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