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

7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Embrace a healthier, more youthful lifestyle with this essential advice.

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.

Facial Beauty Treatment. Woman Doing Red Led Light Therapy
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a gerontologist and healthy aging expert, it's my job not only to study the physical, psychological, and social aspects of aging throughout the lifespan but also to study how age-related decline and disease can be prevented. That's why I wanted to share these top breakthrough strategies that are not only based on solid scientific research but also on my personal experiences and observations in the field of healthy aging.


Whether it's managing stress, adapting your diet, or adjusting your exercise routines, these strategies are designed to help you maintain vitality and thrive throughout the years. So, let's dive in and explore these transformative techniques that can lead you to a healthier, more youthful lifestyle. Here are my top 5 breakthrough healthy aging strategies.

Learn to Manage Stress!

Darnell_Cox2Darnell Cox

We are living in an overly-caffeinated, sleep-deprived, plugged-in world which has raised our chronic stress levels (that low level stress that is constant in our lives) to new higher setpoints. So, even though we may not feel overly stressed out, our bodies tell a different story. Stress causes an inflammatory response in the body, and inflammation has been linked to all age-related diseases - everything from cardiovascular disease to cancer! If you want to live longer, implement a daily stress-reduction practice. Find a practice that works for your lifestyle. Maybe that’s getting out in nature for 30 minutes a day. Perhaps a daily practice of yoga, meditation or breathwork is right for you. Incorporate your method into a consistent daily practice, even when you don’t feel particularly stressed.

The Gerontologist's How-To: The best science-backed way to de-stress in real time is to practice the Physiological Sigh. This breathing technique is the quickest way to kickstart your parasympathetic nervous system to reduce your heart rate and destress almost instantly.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Here is how you do it:

Darnell_Cox4Darnell Cox

Take an inhale, filling up your lungs, then inhale even more, followed by a longer slower exhale. This exhale focused breathing is the quickest way known to decrease the activation of the sympathetic nervous system (the fight or flight system) by stimulating the parasympathetic nervous system (the rest and digest system). Double inhale, Longer slower exhale. Try it!

Deliberate Cold Exposure

Close up of female legs getting into ice cold waterShutterstock

I know. I know. Seems painful, and if I’m being honest, it is! However, there are so many health benefits that I decided to try cold plunging, and now, it is a part of my morning routine. Contrary to the images we see on social media, you do not need to break through frozen ponds or dump your entire ice supply from your freezer into your tub. The ideal temperature for a cold plunge is between 50-60 degrees. You can get that ideal temperature of cold water right out of your own bathtub.

The Gerontologist's How-To: No need for expensive cryotherapy or cold plunge pools. Simply fill up your tub with cold water and get in up to your neck for 2-3 minutes. Me? I play the Rocky’s Theme Song (Gonna Fly Now), which pumps me up and gives me the push I need. I stay under the cold water doing Tumo Breathing (quick exhales as if you are breathing out of a straw) until my body acclimates. My cold plunge time is exactly 2 minutes and 47 seconds each morning (the exact length of the Rocky Theme song). Cold plunging first thing in the morning is best. Although it feels freezing on our outsides, it actually heats our core. This does two things - it helps set your sleep wake cycle and will actually help you fall asleep faster later that same night, and it kick starts your metabolism. It takes energy to warm your core, and energy means it burns calories! Hooray! In fact, when I wear my Aura ring in the tub, it tracks my 2:47 cold plunge as a 20 minute workout. That’s how powerful it is!

Red Light Therapy

Woman having Ultraviolet LED light facial treatment at beauty salon. Cosmetology. female Face At Red Light Treatment At Beauty Clinic.Shutterstock

The scientific evidence supporting the health and beauty benefits of red light therapy is undeniable. In fact, red light technology has even been used by astronauts in space to speed wound healing. It’s common knowledge that light has an effect on our bodies. Ultra Violet rays from the sun can change the pigment of the skin, and can result in a sunburn. The Red Light spectrum, however, passes safely through the epidermis (the outer layer of the skin) and hits the deeper layers of the skin. It has been shown to decrease wrinkles, even out skin tone and texture, increase circulation, decrease inflammation in the body, decrease joint pain, and even boost your mood! Can certain spectrums of light help you look better, feel better, and increase your lifespan? YES! In fact, near-infrared light has shown to go as deep as bone, and perhaps to the bone marrow itself, re-energizing aging cells.

The Gerontologist's How-To: To get started with Red Light Therapy (RLT), you can either visit a professional facility such as a dermatologist’s office, spa, or specialized RLT clinic, or you can purchase a home device that has FDA approval.

RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

Grounding (Otherwise Known as Earthing)

Darnell_Cox3Darnell Cox

Something so simple as getting outside and taking your shoes off can have profound health benefits. We are made to walk on the earth, and there are many health benefits to prove it. The earth is negatively charged. We humans are naturally positively charged. However, in times of stress, we can lose electrons, giving us even more of a positive charge than is ideal (AKA free radicals). By stepping barefoot on the earth, the earth acts as a sponge soaking up these free radicals in an energy exchange. It’s one of the most profound health hacks, and it’s absolutely free.

The Gerontologist's How-To: Just step outside and put your feet in the grass, sand, dirt, or water source, and let nature do the rest. Don’t have access to the outdoors year-round? Then you may want to look into a grounding mattress pad or grounding mat. Grounding devices plug into the third port of an indoor electrical outlet, which is grounding to the earth, and work in the same way as stepping outside. Health benefits include a decrease in blood pressure, heart rate,and inflammation. It also boosts your mood by decreasing anxiety and depression, and even improves gut health by increasing microbiome diversity.

Intermittent Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

I’ve been Intermittent Fasting for 30+ years! This notion that “breakfast is the most important meal of the day” is quite frankly B.S. that is spoon fed to us (no pun intended) by the big food manufacturing companies that line our supermarket shelves with ultra processed breakfast cereals. It’s not “breakfast” that is the most important meal, it’s how you break-your-fast that is the most important. For me, that’s not in the morning hours, but at noon or 1pm. It’s not as difficult as it seems. If you sleep (hopefully) for 8 hours, you’ve just done an 8 hour fast.

The Gerontologist's How-To: By simply skipping breakfast, you ease into a 12-16 hour fast. If this seems crazy, just know that we are not made to have food at our beacon call. We are made to go for long periods of time without eating. And it’s in times of deprivation that our bodies reach into our fat cells for energy. That’s how we reach a state of ketosis, when our bodies are burning fat for energy. It’s not by eating a keto-friendly nutrition bar or having keto-friendly coffee. You do not need to purchase any food products for your body to burn fat, you simply have to deny it a steady stream of food.

RELATED: #1 Secret Revealed for Sticking to Your Workout Routine

Do Age-Appropriate Exercise

Darnell_Cox5Darnell Cox

One of the most common mistakes I see in working with my 1:1 clients is a lack of the age-specific exercise. The way we exercise needs to change with age. Excessive cardio, which was fine for us as youngsters, can actually be detrimental to building muscle mass, which we need more of as we age. Beginning in our 30’s, our muscle mass starts to decline, which can lead to sarcopenia (when fat infiltrates the muscle fiber), making it very difficult to lose weight.

The Gerontologist's How-To: Therefore, strength training becomes more important as we age. Muscles are calorie-burning machines, folks! The more muscle mass you have, the more calories you will burn! And muscle gives us strength which we need to remain active and mobile. Joint flexibility also declines with age, so incorporating a consistent stretching routine is imperative. Strength + Flexibility = Mobility, and remaining mobile is key to healthy aging.

Don't Fall Into an "Anti-Aging" Trap

Darnell_Cox7Darnell Cox

There is one thing else I would like to add, which takes us back to the very first question asked by this very website… “Could you introduce your expertise in Gerontology and offer insights into anti-aging?" Ugh. I kinda loathe that word “anti-aging” since going back to school. It puts a negative connotation on growing older. I went into USC Leonard School of Gerontology (while in my 50’s) using the word “anti-aging,” and left having graduated using instead, “Healthy Aging.” This transition happened in my very first class when I had my professor all but snarl at me when I asked her to be on my YouTube channel. She denied my request due to terms like “Anti-aging” and “age-defying” that were commonplace back then.

I soon switched to Healthy Aging, and for good reason. Aging is inevitable. It’s going to happen. We are not trying to stop aging, but rather age in such a way that we are looking, feeling and functioning our best throughout the lifespan. And hopefully, with a little luck, one day we’ll ALL be wrinkly ol'’ women! That would be a blessing!

The Gerontologist's How-To: The thing that is the most important thing I teach is that you, me, we ALL have the power to start right now down a different path that changes how we feel, how we function, how much pain we are in, how mobile we are, how long we live, and yes, to some extent even how we look during the aging process. A lot of how we age is in our own hands. You are NEVER too young to start thinking about aging, and you are NEVER too old to start Living Young.

Darnell Cox, a Gerontologist and Healthy Aging Coach is the founder of Live Young Lifestyle.

More For You

Facial Beauty Treatment. Woman Doing Red Led Light Therapy
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a gerontologist and healthy aging expert, it's my job not only to study the physical, psychological, and social aspects of aging throughout the lifespan but also to study how age-related decline and disease can be prevented. That's why I wanted to share these top breakthrough strategies that are not only based on solid scientific research but also on my personal experiences and observations in the field of healthy aging.


Whether it's managing stress, adapting your diet, or adjusting your exercise routines, these strategies are designed to help you maintain vitality and thrive throughout the years. So, let's dive in and explore these transformative techniques that can lead you to a healthier, more youthful lifestyle. Here are my top 5 breakthrough healthy aging strategies.

Learn to Manage Stress!

Darnell_Cox2Darnell Cox

We are living in an overly-caffeinated, sleep-deprived, plugged-in world which has raised our chronic stress levels (that low level stress that is constant in our lives) to new higher setpoints. So, even though we may not feel overly stressed out, our bodies tell a different story. Stress causes an inflammatory response in the body, and inflammation has been linked to all age-related diseases - everything from cardiovascular disease to cancer! If you want to live longer, implement a daily stress-reduction practice. Find a practice that works for your lifestyle. Maybe that’s getting out in nature for 30 minutes a day. Perhaps a daily practice of yoga, meditation or breathwork is right for you. Incorporate your method into a consistent daily practice, even when you don’t feel particularly stressed.

The Gerontologist's How-To: The best science-backed way to de-stress in real time is to practice the Physiological Sigh. This breathing technique is the quickest way to kickstart your parasympathetic nervous system to reduce your heart rate and destress almost instantly.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Here is how you do it:

Darnell_Cox4Darnell Cox

Take an inhale, filling up your lungs, then inhale even more, followed by a longer slower exhale. This exhale focused breathing is the quickest way known to decrease the activation of the sympathetic nervous system (the fight or flight system) by stimulating the parasympathetic nervous system (the rest and digest system). Double inhale, Longer slower exhale. Try it!

Deliberate Cold Exposure

Close up of female legs getting into ice cold waterShutterstock

I know. I know. Seems painful, and if I’m being honest, it is! However, there are so many health benefits that I decided to try cold plunging, and now, it is a part of my morning routine. Contrary to the images we see on social media, you do not need to break through frozen ponds or dump your entire ice supply from your freezer into your tub. The ideal temperature for a cold plunge is between 50-60 degrees. You can get that ideal temperature of cold water right out of your own bathtub.

The Gerontologist's How-To: No need for expensive cryotherapy or cold plunge pools. Simply fill up your tub with cold water and get in up to your neck for 2-3 minutes. Me? I play the Rocky’s Theme Song (Gonna Fly Now), which pumps me up and gives me the push I need. I stay under the cold water doing Tumo Breathing (quick exhales as if you are breathing out of a straw) until my body acclimates. My cold plunge time is exactly 2 minutes and 47 seconds each morning (the exact length of the Rocky Theme song). Cold plunging first thing in the morning is best. Although it feels freezing on our outsides, it actually heats our core. This does two things - it helps set your sleep wake cycle and will actually help you fall asleep faster later that same night, and it kick starts your metabolism. It takes energy to warm your core, and energy means it burns calories! Hooray! In fact, when I wear my Aura ring in the tub, it tracks my 2:47 cold plunge as a 20 minute workout. That’s how powerful it is!

Red Light Therapy

Woman having Ultraviolet LED light facial treatment at beauty salon. Cosmetology. female Face At Red Light Treatment At Beauty Clinic.Shutterstock

The scientific evidence supporting the health and beauty benefits of red light therapy is undeniable. In fact, red light technology has even been used by astronauts in space to speed wound healing. It’s common knowledge that light has an effect on our bodies. Ultra Violet rays from the sun can change the pigment of the skin, and can result in a sunburn. The Red Light spectrum, however, passes safely through the epidermis (the outer layer of the skin) and hits the deeper layers of the skin. It has been shown to decrease wrinkles, even out skin tone and texture, increase circulation, decrease inflammation in the body, decrease joint pain, and even boost your mood! Can certain spectrums of light help you look better, feel better, and increase your lifespan? YES! In fact, near-infrared light has shown to go as deep as bone, and perhaps to the bone marrow itself, re-energizing aging cells.

The Gerontologist's How-To: To get started with Red Light Therapy (RLT), you can either visit a professional facility such as a dermatologist’s office, spa, or specialized RLT clinic, or you can purchase a home device that has FDA approval.

RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

Grounding (Otherwise Known as Earthing)

Darnell_Cox3Darnell Cox

Something so simple as getting outside and taking your shoes off can have profound health benefits. We are made to walk on the earth, and there are many health benefits to prove it. The earth is negatively charged. We humans are naturally positively charged. However, in times of stress, we can lose electrons, giving us even more of a positive charge than is ideal (AKA free radicals). By stepping barefoot on the earth, the earth acts as a sponge soaking up these free radicals in an energy exchange. It’s one of the most profound health hacks, and it’s absolutely free.

The Gerontologist's How-To: Just step outside and put your feet in the grass, sand, dirt, or water source, and let nature do the rest. Don’t have access to the outdoors year-round? Then you may want to look into a grounding mattress pad or grounding mat. Grounding devices plug into the third port of an indoor electrical outlet, which is grounding to the earth, and work in the same way as stepping outside. Health benefits include a decrease in blood pressure, heart rate,and inflammation. It also boosts your mood by decreasing anxiety and depression, and even improves gut health by increasing microbiome diversity.

Intermittent Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

I’ve been Intermittent Fasting for 30+ years! This notion that “breakfast is the most important meal of the day” is quite frankly B.S. that is spoon fed to us (no pun intended) by the big food manufacturing companies that line our supermarket shelves with ultra processed breakfast cereals. It’s not “breakfast” that is the most important meal, it’s how you break-your-fast that is the most important. For me, that’s not in the morning hours, but at noon or 1pm. It’s not as difficult as it seems. If you sleep (hopefully) for 8 hours, you’ve just done an 8 hour fast.

The Gerontologist's How-To: By simply skipping breakfast, you ease into a 12-16 hour fast. If this seems crazy, just know that we are not made to have food at our beacon call. We are made to go for long periods of time without eating. And it’s in times of deprivation that our bodies reach into our fat cells for energy. That’s how we reach a state of ketosis, when our bodies are burning fat for energy. It’s not by eating a keto-friendly nutrition bar or having keto-friendly coffee. You do not need to purchase any food products for your body to burn fat, you simply have to deny it a steady stream of food.

RELATED: #1 Secret Revealed for Sticking to Your Workout Routine

Do Age-Appropriate Exercise

Darnell_Cox5Darnell Cox

One of the most common mistakes I see in working with my 1:1 clients is a lack of the age-specific exercise. The way we exercise needs to change with age. Excessive cardio, which was fine for us as youngsters, can actually be detrimental to building muscle mass, which we need more of as we age. Beginning in our 30’s, our muscle mass starts to decline, which can lead to sarcopenia (when fat infiltrates the muscle fiber), making it very difficult to lose weight.

The Gerontologist's How-To: Therefore, strength training becomes more important as we age. Muscles are calorie-burning machines, folks! The more muscle mass you have, the more calories you will burn! And muscle gives us strength which we need to remain active and mobile. Joint flexibility also declines with age, so incorporating a consistent stretching routine is imperative. Strength + Flexibility = Mobility, and remaining mobile is key to healthy aging.

Don't Fall Into an "Anti-Aging" Trap

Darnell_Cox7Darnell Cox

There is one thing else I would like to add, which takes us back to the very first question asked by this very website… “Could you introduce your expertise in Gerontology and offer insights into anti-aging?" Ugh. I kinda loathe that word “anti-aging” since going back to school. It puts a negative connotation on growing older. I went into USC Leonard School of Gerontology (while in my 50’s) using the word “anti-aging,” and left having graduated using instead, “Healthy Aging.” This transition happened in my very first class when I had my professor all but snarl at me when I asked her to be on my YouTube channel. She denied my request due to terms like “Anti-aging” and “age-defying” that were commonplace back then.

I soon switched to Healthy Aging, and for good reason. Aging is inevitable. It’s going to happen. We are not trying to stop aging, but rather age in such a way that we are looking, feeling and functioning our best throughout the lifespan. And hopefully, with a little luck, one day we’ll ALL be wrinkly ol'’ women! That would be a blessing!

The Gerontologist's How-To: The thing that is the most important thing I teach is that you, me, we ALL have the power to start right now down a different path that changes how we feel, how we function, how much pain we are in, how mobile we are, how long we live, and yes, to some extent even how we look during the aging process. A lot of how we age is in our own hands. You are NEVER too young to start thinking about aging, and you are NEVER too old to start Living Young.

Darnell Cox, a Gerontologist and Healthy Aging Coach is the founder of Live Young Lifestyle.

Melanie Abeyta Harmony Aesthetics Center
Copyright Harmony Aesthetics Center/Shutterstock
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.

We all know there is no such thing as the “fountain of youth.” However, certain wellness habits promote longevity. Body Network spoke to Melanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach and Owner of Harmony Aesthetics Center in Los Angeles, CA, and asked her the question we are all dying to know the answer to: How can we look younger, without going under the knife? According to Abeyta, here are 10 wellness habits that will add a decade to your life.

Protect Your Skin from the Sun

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

Later up in SPF. “Sunscreen isn’t just for the beach! Daily SPF is your best anti-aging tool,” instructs Abeyta. “I had a client in her 60s with incredibly youthful skin who told me her secret was sunscreen every single day since her 20s. It’s never too late to start protecting your skin!”

Hydrate Inside and Out

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Make sure to hydrate. “Your skin reflects your hydration levels. Drink plenty of water and use hydrating serums with ingredients such as hyaluronic acid,” Abeyta recommends. “I’ve seen clients with dry, flaky skin transform their glow by simply committing to hydration.” Pro tip: Apply hyaluronic acid while your face is still damp or mist your face throughout the day if you don't live in a humid climate.

Invest in Skincare for Your Skin Type

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

Make sure you are using skincare appropriate for your skin type. “Think of it like this: Your skin is unique, and it deserves a routine that caters to its specific needs,” she says. “For example, if you have oily skin, lightweight, oil-free moisturizers, and gentle cleansers can help balance oil production without clogging pores. You’ll want to use hydrating ingredients such as humectants and ceramides in a heavier cream to lock in moisture for dry skin. Sensitive skin benefits from soothing products with minimal fragrances, such as a calming aloe vera gel or a ceramide-rich barrier cream.” The bottom line? “Listen to your skin, adjust your routine as needed, and invest in quality products that work with, not against, your skin type. It’s not about having a cabinet full of products; it’s about using the right ones.”

Focus on Gut Health

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Natural Booster #5: Gut-Supporting ProbioticsShutterstock

Next, prioritize gut health. “Your gut and your skin are deeply connected. A clean diet rich in vegetables, probiotics, and omega-3s can clear up inflammation and improve skin tone. One client came to me with stubborn adult acne and once we worked on her diet and added supplements, her skin cleared up beautifully,” Abeyta says.

Prioritize Sleep

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Sleep is one of the easiest ways to turn back the hands of time. “Your skin repairs itself while you sleep. A solid 7-8 hours can do wonders for your complexion. When I ask my clients about their sleep habits, it’s often the missing piece in their wellness routine,” says Abeyta.

Diet and Nutrition

Different,Fresh,Ripe,Berries,In,Bowl,On,Light,Grey,Table,Shutterstock

Diet and skin health go hand in hand, Abeyta states. “Foods rich in antioxidants, such as berries, green tea and dark leafy greens help fight free radicals that age your skin. Omega-3s from salmon or walnuts can reduce inflammation and keep your skin supple. And don’t underestimate the power of hydration which can be found in cucumbers, watermelon and celery are great for keeping your skin plump. Remember, what you eat shows up on your face,” she says.

Take a Holistic Approach

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

“A holistic approach includes balanced nutrition, hydration, stress management, quality sleep and consistent skincare,” says Abeyta. “I always tell clients that no cream can replace what good sleep and hydration can do for your skin. Pair these practices with medical-grade treatments such as microneedling or lasers and you’ll amplify your results. Think of skincare as part of a larger self-care routine, it all works together.”

Get Physical

Girl runs in the summer in the city, on the morning run. Stair background, blue sky with clouds. Clothing leggings top. Free space for text. Phone earphones.Shutterstock

Regular physical activity helps improve your mental well-being, increase your energy levels and help burn calories. “By releasing endorphins which are the “feel good” hormones, you are creating a positive emotional balance for yourself while also increasing your strength and stamina. It also helps improve your metabolism which helps your skin cells function better (i.e.: loss of elasticity) which in turn helps reduce the appearance of fine lines and wrinkles,” she says.

Manage Your Mental Health

Back view of beautiful woman doing yoga pose in peaceful natural forest. Lifestyle and Meditation concept. Healthy and Mental training concept. Autumn seasonal and outdoors themeShutterstock

“We all know that stress can take a toll on our bodies, both mentally and physically. And signs of stress can also be visibly shown on our faces in the form of fine and wrinkles,” Abeyta explains. “To help balance and/or reduce stress, engage in mindful activities such as meditation, yoga, and relaxation techniques like deep breathing. You can also do some form of physical activity such as walking, running, swimming, hiking – anything to get your body moving that will release the endorphins to help boost your mood and manage the stress. All of these small habits will help reduce your stress levels and help you focus on your mental health so you will look and feel better,” she says.

Commit to the Commitment

Woman,Sneakers,Walking,On,City,Street,exerciseShutterstock

Whatever the habit you are committing to, especially if it’s a new habit, commit to stick with it. “Start small and build on it. If you’re starting to exercise for the first time, start with walking just 30 minutes a day. If you’re committing to incorporating new foods in your diet, start with one and get accustomed to it, and then when you’re ready, add another. New habits work best when they are implemented consistently. You will see and feel noticeably better every day, I promise!” she concludes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Portrait of a cheerful young girl in bright casual clothes smiling at the camera with beautiful smile. Colorful background
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

Eight glasses of water a dayShutterstock

Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

Attractive Mixed Asian Female side view enjoying showerShutterstock

Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

two girlfriends in T-shirts lying down on grass laughing having good timeShutterstock

“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

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The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

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After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

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Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

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Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

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Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

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Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

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Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

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Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

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Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

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Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

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Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

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The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

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Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

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Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

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Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/Instagram
Evidence-Based

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

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

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

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

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Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

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Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

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For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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

The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Kait Malthaner healthcoachkait
Copyright healthcoachkait/Instagram/Shutterstock
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.

Finding truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

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

Chicken

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Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

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Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

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Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

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

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

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Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

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Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

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Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

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Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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American Cheese

Slices of tasty processed cheese on white marble background

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Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

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Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

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Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

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Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

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Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

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Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

Butter​Real ButterShutterstock

Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

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Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

Creamy Homemade beef tallow glass , close-up

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Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

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Avocado Oil

fresh avokado, green avocado and oil in bottle

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Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

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Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


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Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

macadamia nuts peeledin bowl on wooden table background.

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Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.