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White Lotus Star Parker Posey, 54, Reveals Her Go-To Health and Wellness Habits

Here is what keeps the actress healthy and happy in her fifties.

LOS ANGELES, USA. February 10, 2025: Parker Posey at the season 3 premiere for HBO's The White Lotus.
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Parker Posey, dubbed “queen of the indies” by Time magazine in 1997, is one of the many stars having a major moment due to HBO’s hit series The White Lotus. The star, 56, plays southern belle Victoria Ratliff, the matriarch of a wealthy family falling apart at the seams. While her character is probably the least zen of the vacationers, melting down when her supply of lorazepam disappears, the actress’s real-life health and wellness habits are deeply rooted in zen culture. Here are the grounding rituals, wellness habits, and daily practices Parker Posey, 56, swears by to stay balanced, energized, and healthy—on and off screen.

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49


She Takes Sound Baths

New York, NY, USA - December 19, 2017: Actress Parker Posey with her dog Gracie attend Paw Prints 1st Annual Paw-liday party screening of Best in Show at IFC center

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Posey, who was recently profiled for the New York Times, invited the writer to join her for a sound bath. What is a sound bath? According to the writer, “various chimes and bowls are played in an intentional therapeutic sequence; the treatment may uplift the spirit, release stuck energies and rouse engagement with the surrounding environment.”

Her Diet Is Healthy – And She Drinks Tea

NEW YORK - APRIL 15: Actress Parker Posey attends the Zac Posen for Target Collection launch party at the New Yorker Hotel on April 15, 2010 in New York City.

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After the sound bath, Posey and the profilers ate at Cafe Mogador in New York City. She ordered a plate of Moroccan eggs and a bowl of cauliflower soup. She also brought along her own tea bag and ordered hot water. Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

She Also Takes Saunas

NEW YORK-JUNE 22: Parker Posey attends the 2016 Coach And Friends Of The High Line Summer Party at The High Line on June 22, 2016 in New York City.

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According to the writer, Posey is also a fan of saunas. Some claim the health benefits of saunas are plentiful, including detoxification, increased metabolism, weight loss, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation. However, there isn’t a lot of research backing up the claims.

And, Does Cold Plunges

CANNES, FRANCE - MAY 15, 2015: Parker Posey at the gala premiere for her movie "Irrational Man" at the 68th Festival de Cannes.

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Shea also enjoys following up the sauna with a cold plunge, per the New York Times. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Menopause Has Left Her Feeling “Settled”

Parker Posey at FAY GRIM Premiere Presented by Magnolia Pictures & HDNet Films, Independent Film Channel IFC Center, New York, NY, May 16, 2007

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Menopause has left her feeling “settled,” Parker told The Times that. “By the time I turned 30 I felt I’d lived two lives, I’d really pushed myself. But at this age your energy is really important to you, so you can say yes or no to things because you know what feeds you. There’s more self-acceptance of your idiosyncrasies and what makes you happy. We have our lens and point of view and stay with friends that create a similar space.”

She Indulged in Self-Care While in Thailand

SANTA MONICA, CA - JUL 23: Parker Posey Fox Summer TCA Press Tour All Star Party at the Santa Monica Pier, Santa Monica, California on July 23, 2007

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Posey told The Times that Thailand was the ideal place to indulge herself. “I wasn’t good at all that until now, but now I had all these massages, I got on board with all the supplements I needed, I did sound baths, reiki, Pilates. It felt needed. And the Thai culture is just so wise, it makes you feel, oh, I was so stupid taking this stuff personally. It’s all a path and it’s about protecting yourself,” she said.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Practices Ayurveda

Parker Posey attends the 'Irrational Man' photocall during the 68th annual Cannes Film Festival on May 15, 2015 in Cannes, France.

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Posey once told WebMD that she is all about Ayurvedic practices. “I spent some time in New Mexico -- I was doing a movie called The Eye -- where there is the Ayurvedic Institute. I hit it off with them and sat in on some lectures, and it was fascinating. Your journey is to heal yourself through what your body is telling you. I hit it off with them and sat in on some lectures at the Institute, and it was fascinating,” she said, revealing that her dominant type is Dosha Pita. “It's small frame, quick mind, consume things quickly and forget just as easily. There are foods and herbs you can take to counter that. Your journey is to heal yourself through what your body is telling you.”

She Changed Her Diet

Parker Posey at the 12th Annual Costume Designers Guild Awards at the Beverly Hilton Hotel. February 25, 2010  Beverly Hills, CA Picture: Paul Smith / Featureflash

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“I gave up wheat and sugar. And coffee. [I] have more energy, [am] not as tired, not taking naps, not moody, not lethargic -- since I [also] gave up red meat, and I eat the occasional chicken. I feel so much saner. And I'm obsessed with bitter melon,” she said.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Does Yoga

Actress PARKER POSEY at the world premiere, in Hollywood, of "The Lake House". June 13, 2006  Los Angeles, CA  2006 Paul Smith / Featureflash

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Posey is a big fan of yoga. “There are so many great teachers and yoga studios in New York and I get into all of them when I am not working,” she told WebMD. Her least favorite form of fitness? “Running is a little absurd to me. It's like running in circles without having a place to go. Serious athletes, of course, reach a level of the zone, but I can't get there. I would never run because it's like: what am I running from?” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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LOS ANGELES, USA. February 10, 2025: Parker Posey at the season 3 premiere for HBO's The White Lotus.
Shutterstock

Parker Posey, dubbed “queen of the indies” by Time magazine in 1997, is one of the many stars having a major moment due to HBO’s hit series The White Lotus. The star, 56, plays southern belle Victoria Ratliff, the matriarch of a wealthy family falling apart at the seams. While her character is probably the least zen of the vacationers, melting down when her supply of lorazepam disappears, the actress’s real-life health and wellness habits are deeply rooted in zen culture. Here are the grounding rituals, wellness habits, and daily practices Parker Posey, 56, swears by to stay balanced, energized, and healthy—on and off screen.

RELATED:How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49

She Takes Sound Baths

New York, NY, USA - December 19, 2017: Actress Parker Posey with her dog Gracie attend Paw Prints 1st Annual Paw-liday party screening of Best in Show at IFC center

Shutterstock

Posey, who was recently profiled for the New York Times, invited the writer to join her for a sound bath. What is a sound bath? According to the writer, “various chimes and bowls are played in an intentional therapeutic sequence; the treatment may uplift the spirit, release stuck energies and rouse engagement with the surrounding environment.”

Her Diet Is Healthy – And She Drinks Tea

NEW YORK - APRIL 15: Actress Parker Posey attends the Zac Posen for Target Collection launch party at the New Yorker Hotel on April 15, 2010 in New York City.

Shutterstock

After the sound bath, Posey and the profilers ate at Cafe Mogador in New York City. She ordered a plate of Moroccan eggs and a bowl of cauliflower soup. She also brought along her own tea bag and ordered hot water. Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

RELATED: White Lotus Star Leslie Bibb Reveals Her Diet and Fitness Secrets at 50

She Also Takes Saunas

NEW YORK-JUNE 22: Parker Posey attends the 2016 Coach And Friends Of The High Line Summer Party at The High Line on June 22, 2016 in New York City.

Shutterstock

According to the writer, Posey is also a fan of saunas. Some claim the health benefits of saunas are plentiful, including detoxification, increased metabolism, weight loss, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation. However, there isn’t a lot of research backing up the claims.

And, Does Cold Plunges

CANNES, FRANCE - MAY 15, 2015: Parker Posey at the gala premiere for her movie "Irrational Man" at the 68th Festival de Cannes.

Shutterstock

Shea also enjoys following up the sauna with a cold plunge, per the New York Times. Limited research supports the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increasing focus, improving sleep, and decreasing inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes post-sport recovery.

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Menopause Has Left Her Feeling “Settled”

Parker Posey at FAY GRIM Premiere Presented by Magnolia Pictures & HDNet Films, Independent Film Channel IFC Center, New York, NY, May 16, 2007

Shutterstock

Menopause has left her feeling “settled,” Parker told The Times that. “By the time I turned 30 I felt I’d lived two lives, I’d really pushed myself. But at this age your energy is really important to you, so you can say yes or no to things because you know what feeds you. There’s more self-acceptance of your idiosyncrasies and what makes you happy. We have our lens and point of view and stay with friends that create a similar space.”

She Indulged in Self-Care While in Thailand

SANTA MONICA, CA - JUL 23: Parker Posey Fox Summer TCA Press Tour All Star Party at the Santa Monica Pier, Santa Monica, California on July 23, 2007

Shutterstock

Posey told The Times that Thailand was the ideal place to indulge herself. “I wasn’t good at all that until now, but now I had all these massages, I got on board with all the supplements I needed, I did sound baths, reiki, Pilates. It felt needed. And the Thai culture is just so wise, it makes you feel, oh, I was so stupid taking this stuff personally. It’s all a path and it’s about protecting yourself,” she said.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Practices Ayurveda

Parker Posey attends the 'Irrational Man' photocall during the 68th annual Cannes Film Festival on May 15, 2015 in Cannes, France.

Shutterstock

Posey once told WebMD that she is all about Ayurvedic practices. “I spent some time in New Mexico -- I was doing a movie called The Eye -- where there is the Ayurvedic Institute. I hit it off with them and sat in on some lectures, and it was fascinating. Your journey is to heal yourself through what your body is telling you. I hit it off with them and sat in on some lectures at the Institute, and it was fascinating,” she said, revealing that her dominant type is Dosha Pita. “It's small frame, quick mind, consume things quickly and forget just as easily. There are foods and herbs you can take to counter that. Your journey is to heal yourself through what your body is telling you.”

She Changed Her Diet

Parker Posey at the 12th Annual Costume Designers Guild Awards at the Beverly Hilton Hotel. February 25, 2010  Beverly Hills, CA Picture: Paul Smith / Featureflash

Shutterstock

“I gave up wheat and sugar. And coffee. [I] have more energy, [am] not as tired, not taking naps, not moody, not lethargic -- since I [also] gave up red meat, and I eat the occasional chicken. I feel so much saner. And I'm obsessed with bitter melon,” she said.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Does Yoga

Actress PARKER POSEY at the world premiere, in Hollywood, of "The Lake House". June 13, 2006  Los Angeles, CA  2006 Paul Smith / Featureflash

Shutterstock

Posey is a big fan of yoga. “There are so many great teachers and yoga studios in New York and I get into all of them when I am not working,” she told WebMD. Her least favorite form of fitness? “Running is a little absurd to me. It's like running in circles without having a place to go. Serious athletes, of course, reach a level of the zone, but I can't get there. I would never run because it's like: what am I running from?” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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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.

Lisa Rinna is steaming up the internet with her latest sizzling hot throwback snap. The 61-year-old Real Housewives of Beverly Hills alum shared a provocative photo on her social media this week, eliciting a major response from her followers. “@gregswalesart you are a master I forget just how great I looked,” she captioned the photo of her flawless figure. “Flawless appeal,” commented one. “Age-defying beauty,” added another. How does the star look better than most people half her age? Here are ten things the Body Network knows about Lisa Rinna’s approach to diet and exercise.


She’s Lived in “Moderation”

“I’ve been really fortunate to get to 60 and be healthy, knock on wood,” Rinna told Cosmo in January 2024. “I keep a very moderate lifestyle. I’ve worked out since I was 16 years old. I live in moderation, even though it seems like I live very loudly and largely. I get my rest. I eat mostly healthy. I’m moderate. I don’t go crazy with anything. So there’s no silver bullet. There’s nothing that I’m super challenged with.”

She Has Good Genes

Lisa admits that genetics have played a role in her longevity. “I’ve been very lucky with my health. My body maintains itself pretty well at this age,” she added to Cosmo. “People are like, ‘How the heck do you do that?’ Genetics. I have a good base of genetics and I got lucky with that. So it’s not that hard for me. And I still look good, so that’s fun, easy, nice. I enjoy it. I present it the way I want to. And when I can’t do that anymore, I won’t.”

She’s “Aging Disgracefully”

Lisa has stopped caring about other people’s opinions. “I just don’t care about what people think about me, and that has been a tremendous gift that I have learned,” she said. “I’ve gotten to that place where at 60, I am so much more confident than I was at 30,” she continued. “I love this age because I’m freer and more confident and more passionate than I’ve ever been ... there’s this whole thing about aging gracefully, and I’m like, ‘I’m going to age disgracefully.’”

RELATED:She Lost 49 Pounds at 43 Without Dieting, Here Are 10 Foods She Buys to Keep It Off

She Is a Believer in Hormone Replacement Therapy

Lisa is a fan of hormone replacement therapy (HRT) to treat menopause symptoms. “Everything you can go through, I was going through it. I couldn’t sleep, the hot flashes, everything, and I was anxious and angry and just a mess,” she said about her experience with menopause. “If I’m going to have a better life by taking [hormones], I’m going to do it. If you took my hormones away, I would kill you, probably. I really think they’re helpful in so many ways.”

She Accepts that Aging Is Inevitable

Lisa has accepted that she is getting older. “I think it is about passion. You can’t fight aging. Aging is going to happen. How do I do it so that I feel good and I’m happy? That’s what I’m looking for, and I’m still passionate, and I’m still curious about life,” she told Cosmo. “I don’t necessarily need to look like I’m 20 years old, though that’s fun if you can get it. But you know what I’m saying? It’s about how do you morph yourself into this era and still feel good, be curious, be passionate, and be happy?”

Jazzercise

Lisa has been dancing her way to a hot body since she was a teen. “I’ve had the same fitness routine since I was 16,” she told Us Weekly. “It started with Jazzercise, and I’ve been consistent about working out ever since.”

RELATED:10 Micro Habits Made Her Lose 20 Pounds While Being a “Busy Worker Mom"

Yoga

She also gets her zen on. “Yoga has been my life savior for 26 years I’ve been practicing now,” she added to Us. “It’s my consistent … you know, I do many workouts and I go through lots of different things, but I think most consistently practicing yoga has been the most helpful in keeping myself grounded and somewhat space … somewhat…”

She Follows a “Dirty Vegan” Diet

While Lisa eats some animal products, she tries to fill her plate with plant-based foods and produce. “I tend to call myself a dirty vegan," she told People. “I’m mostly plant-based—but if I do need to eat some meat, I’ll have it.”

Exercise Makes Her Feel Better

Lisa tries to focus on how exercise makes her feel, instead of just her looks. “I’m always doing something. I just do because I feel better,” Lisa told OWN. “If I feel better, I’m nicer. If I’m nicer, my life goes better.”

RELATED:3 Core Exercises You Need to Do to Tighten Your Abs, According to a Fitness Trainer

She Mixes Up Workouts

"My one piece of advice though is finding more than one form of exercise that you love to do and then mixing it up," Lisa explained on her website. "One day do the Pilates, and then the next day you play tennis. Maybe you can even incorporate a Friday night salsa dancing class with your girlfriends!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

LOS ANGELES - NOV 04:  Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
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Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg.

RELATED: White Lotus Star Parker Posey, 54, Reveals Her Go-To Health and Wellness Habits

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

She Embraces Her Age

LOS ANGELES - FEB 10:  Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

RELATED:White Lotus Star Aimee Lou Wood Reveals All of Her Wellness Secrets

She Is in “Recovery”

LOS ANGELES - FEB 22:  Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

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During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

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

Pilates

LOS ANGELES - NOV 02:  Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Lindsay Lohan is showing off her washboard abs in the latest issue of Flaunt magazine. In a new post shared by the star, she looks ab fab in a white tank top and low-slung jeans – but that’s not all people are talking about. The star of the Netflix hit Our Little Secret has experienced a recent glow-up, looking younger than she did a decade ago. Here is everything you need to know about the diet, workout, and wellness routine responsible for her ageless beauty, body, and overall happiness.


She Does Pilates

LOS ANGELES - MAR 15: Lindsay Lohan at the Clarins New Product Launch Party on the Private Residence on March 15, 2024 in Los Angeles, CAShutterstock

When describing her day to Flaunt, Lohan reveals that her mornings in Dubai, where she lives with her husband and son, involve a certain workout. “I do anything that anyone else does in their daily life. I’m up with my son in the mornings, I do breakfast with him, go to my pilates, come home for lunch, and go to the park, the same things that any normal mom would do in their daily life,” she says.

She Loves Fried Chicken

In 2020, on her podcast The Lohdown with Lindsay Lohan, she and her sister Aliana discussed their favorite snacks and fast food restaurants, playing "This or That" regarding their food favorites. When asked to choose between KFC or Popeyes, she couldn’t. However, she did cop to preferring KFC's coleslaw and chicken but mashed potatoes and gravy from Popeyes.

She Likes Starbucks Green Tea

Lohan is a tea drinker. Her choice between Starbucks and Dunkin'? The former, due to the fact that their iced green tea lemonade is her favorite.

RELATED: Coach Dropped 100 Pounds Using These 9 Daily Habits

She Snacks

LOS ANGELES, USA. March 10, 2024: Lindsay Lohan at the 30th Vanity Fair Oscar Party.Shutterstock

Lohan loves to snack. On her podcast she revealed that one of her go-tos is wasabi peas. She is also a fan of shopping in the prepared food aisle to make healthy eating convenient.

She Maintains That “Everyone’s Getting So Thin Now,” Because of Ozempic

In an interview with Bustle, Lindsay discussed the Ozempic ear. “Everyone’s getting so thin now. I feel like everything always comes full circle again, so this is that moment, and this, too, shall pass. But it does seem like there’s pressure,” she says.

She Didn’t Pressure Herself to “Snap Back” After Childbirth

Lindsay told Bustle that she is proud of her body after having a baby and didn’t cave to the pressure to “snap back” when her son was born. “I was so attached to [Luai] that my last thought was going on a treadmill. I feel like we put so much pressure on ourselves to have to look ‘good’ so soon, but you look so beautiful [postpartum]. Give yourself time,” she said.

She Sticks to “Positive Manifestation and Baby Foods” on Social Media

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caption="" photo_credit="Shutterstock" title=""]Shutterstock

Lindsay carefully curates what she is exposed to online, avoiding fashion for the most part. “My stuff is positive manifestations and baby foods,” she told Bustle. She likes to be surrounded by “positive people,” she added. “People, places and things I’m a big believer in, and that definitely has shaped more of who I am today.”

RELATED: Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right

She Exercises for Mental Health

Lindsay focuses on the mental health aspects of working out. “People forget about that part of it and will often just focus on the physical benefits. But when you work out, you're also getting endorphins that make you feel good, you sleep better, and you don't seem to stress out as much. I also like the idea that when you work out, you're taking time for yourself. It's self-care,” she told Health.

She Runs

Having “a routine” is key when it comes to exercise, she says. “That's really important to me. I work out three or four days a week. I'm not an outdoor runner, but I love the treadmill. I'll just put my headphones on, put the treadmill on an incline, and alternate between speed walking, jogging, and sprinting,” she told Health.

She Focuses on “Balance” with Her Diet

MELBOURNE, AUSTRALIA - NOVEMBER 05, 2019: Lindsay Lohan on Lexus Melbourne Cup Day at the 2019 Melbourne Cup Carnival at Flemington Racecourse in Melbourne AustraliaShutterstock

What is her diet? “I try to focus on balance. I love cooking and looking at recipes, so that's something that helps me incorporate healthy foods. And I don't have a sweet tooth. Sometimes I do crave fast food. When I do, I'll go for a kids' meal—that's my trick. My fiancé and siblings all make fun of me for it. I really only do that once in a blue moon. Again, it's about balancing those things with lots of other healthy, nutritious options,” she told Health.

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

She Meditates Daily

MELBOURNE, AUSTRALIA - NOVEMBER 05, 2019: Lindsay Lohan on Lexus Melbourne Cup Day at the 2019 Melbourne Cup Carnival at Flemington Racecourse in Melbourne AustraliaShutterstock

She also gets her zen on. “I meditate daily. Once a day, I take 10 to 15 minutes, and I do some breathing work paired with some spiritual prayers. It gives me time to focus,” she told Health. “I will actually go into the bathroom to meditate. I turn on the shower and leave it running while I do it. It may sound weird, but the sound of the water calms me—it's cozy and feels like no one can bother you.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

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

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Autumn Bates autumnelle_nutrition
Copyright autumnelle_nutrition/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.

Ever find yourself suddenly raiding the pantry for cookies or chips without really knowing why? You're not alone. Those intense cravings for sugary, processed foods often strike when our blood sugar takes a sudden dip, triggering what feels like an urgent need for a quick sugar fix.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, sees this pattern frequently with her clients. According to Autumn, these cravings create a vicious cycle - you eat sugary foods to fix low blood sugar, which then causes more cravings later.

The good news? There's a simple solution: high-protein snacks that stabilize your blood sugar and support fat metabolism. Here are 8 delicious options that will keep those unhealthy binges at bay and help you feel satisfied longer.

1. Bone Broth Soup

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

For a warming snack option that supports both metabolism and gut health, Autumn suggests bone broth, which is rich in collagen that helps boost satiety. "Bone broth is really rich in collagen and collagen helps to boost our satiety," notes Autumn. This protein-rich liquid provides essential amino acids while being easy on digestion, making it perfect for between meals when cravings strike.

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

2. Tempeh Bacon Lettuce Wraps

Vegan tempeh bacon wrap

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For plant-based eaters looking to maximize protein quality, Autumn recommends tempeh over tofu. "Tempeh is made from fermented soybeans and if you are plant-based I do recommend using tempeh over tofu because the fermentation helps to break down the anti-nutrients," she explains. Create a quick wrap using lettuce leaves filled with tempeh bacon, avocado, red onion, and tomato for a satisfying combination of protein, healthy fats, and fresh vegetables.

3. Beef Jerky with Nuts

Beef Jerky on wooden board

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Need something shelf-stable that supports metabolism throughout the day? Autumn recommends beef jerky paired with pistachios and almonds. "Beef jerky is so packed with protein—one ounce has 11 grams of protein which is pretty mind-blowing—and it is so shelf stable so you can just keep it in your bag if you are in a pinch," she says. The combination of protein and healthy fats provides steady energy without blood sugar spikes.

4. Watermelon with Grilled Halloumi

Grilled halloumi cheese and watermelon skewers

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This unexpected pairing makes for a metabolism-boosting snack that comes together in just minutes. "Halloumi is a grillable cheese so it's a great vegetarian alternative to meat," Autumn shares. "My mouth is literally watering thinking about it right now." Simply grill halloumi for about a minute per side, then cube and serve with watermelon pieces. For an extra flavor boost, add fresh mint. The protein from the cheese balances the natural sugars in the watermelon.

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

5. Mini Caprese Salad

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"This is so simple and refreshing but it also feels really fancy," says Autumn about this metabolism-friendly snack. Combine small mozzarella balls with cherry tomatoes and fresh basil, then drizzle with balsamic vinegar and olive oil. The protein from the mozzarella makes this elegant option surprisingly filling, while the fresh ingredients provide nutrients that support your body's natural fat-burning processes.

6. Quick Protein Smoothie

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When you need something fast that will keep hunger at bay for hours, Autumn's go-to is a simple protein smoothie. Her favorite combines whole milk, vanilla protein powder, peanut butter, and cacao nibs for a drink that tastes like "a banana-y chocolate chip milkshake" while delivering metabolism-boosting protein and fiber. "Cacao nibs are actually also very high in fiber too," she adds, making this a complete package for fat-burning support.

7. Sardines

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Don't overlook this powerhouse option for fat loss. "You either love them or hate them," Autumn admits about sardines, "but either way it's something that you can keep in your pantry and just always have on you for a really fast and easy source of protein plus an incredible source of anti-inflammatory omega-3 fats." These tiny fish provide complete protein along with fats that actually help your body burn stored fat more efficiently.

8. Chickpea and Kidney Bean Salad

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This plant-based protein option combines metabolism-boosting ingredients in one delicious package. "It's one of those sleeper recipes that everybody forgets about until you make it and then you're like, wow, why don't I make this every single day?" Autumn shares. The combination of chickpeas, kidney beans, sunflower seeds, hemp seeds, and avocado with apple cider vinegar creates a fiber-rich, protein-packed option that keeps you feeling full while supporting your body's fat-burning systems.

Looking for even more ways to boost your protein intake and support your metabolism? Here are additional protein-rich snacks that Autumn recommends for stopping unhealthy binges.

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

Skyr with Protein Powder and Berries

Icelandic Provisions Skyr Low Fat Plain Yogurt, Manassas, VA, USA, September 28, 2023

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Looking for something with more protein than Greek yogurt? Try skyr, suggests Autumn. This Icelandic yogurt packs an impressive protein punch. To make it tastier without adding sugar, mix in a scoop of vanilla protein powder and top with fresh berries. You'll get that sweet hit you're craving along with the protein needed to keep blood sugar stable.

Cucumber and Carrots with Tzatziki

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For a savory protein-rich option, Autumn recommends sliced vegetables with tzatziki dip. You can make a simple version with Greek yogurt, lemon juice, olive oil, mint, and a pinch of salt. The protein from the Greek yogurt helps curb cravings while the fresh vegetables provide satisfying crunch and nutrients.

Roasted Spiced Chickpeas

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When you need a crunchy, savory snack, Autumn suggests roasted chickpeas. While not the highest in protein compared to animal sources, they're one of the better plant-based options. Roast them with olive oil and seasonings like paprika, cayenne, and salt for a satisfying crunch that delivers both protein and fiber.

Protein Mug Cake

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Craving something sweet? Autumn recommends a protein mug cake that satisfies your sweet tooth while making you feel full. Her pumpkin spice version packs 26 grams of protein per serving, which helps prevent the cycle of wanting more and more treats. It gives you the feeling of having dessert without the blood sugar crash afterward.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Ricotta with Lemon Zest and Flax Crackers

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This simple snack combines creamy protein with crunchy, fiber-rich crackers. Autumn notes that while ricotta isn't as high in protein as cottage cheese, it makes a nice occasional change. Brighten it up with lemon zest and black pepper, then serve with flax crackers for a low-glycemic option that helps keep blood sugar steady.

Egg Bites

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"These have gotten so popular that you can find them pretty much at any grocery store," Autumn points out. Convenient and portable, egg bites deliver impressive protein - Starbucks' version contains 19 grams per serving. They're perfect for busy days when you need something grab-and-go that won't send your blood sugar on a rollercoaster.

Peaches and Cottage Cheese

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When peaches are in season, Autumn loves pairing them with protein-rich cottage cheese. The sweetness of ripe peaches complements the savory cottage cheese perfectly, creating a balanced snack that provides protein along with vitamins and minerals. This combination helps satisfy cravings while keeping you full longer.

Brie Cheese with Apples

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"This is one of my all-time favorites," says Autumn about this classic pairing. Simply spread brie on thinly sliced apple, or for a special treat, bake the brie until melty and use apple slices for dipping. The protein and fat from the cheese combined with the fiber in apples creates a satisfying snack that helps manage blood sugar.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Salami with Manchego Cheese

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For a zero-prep protein option, Autumn suggests combining salami with manchego cheese. This pairing provides both protein and high-quality fats that boost satiety and help keep cravings at bay. The savory, rich flavors make this simple snack feel indulgent without any added sugars.

Chia Pudding with Protein Powder

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Plain chia pudding lacks complete protein, which is why Autumn recommends adding protein powder to make it more filling. For faster prep, she suggests warming your milk or plant milk before adding the chia seeds, which helps them plump up quicker. "The warmed up milk helps the chia seeds to puff up a lot faster," she explains. This makes a great make-ahead option for busy days.

Jalapeño Cheddar Pork Rinds

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Pork rinds have made a comeback, and Autumn calls the jalapeño cheddar variety her "all-time favorite." Despite their bad reputation, pork rinds are rich in the amino acid glycine, which is important for skin health. They provide protein with zero carbs, making them a good option when you're trying to avoid sugar cravings.

Tuna Salad with Cucumber

A tasty snack with cucumber and tuna. Party appetizer. Small sandwiches with cucumber and tuna paste.

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Keep canned tuna in your pantry for quick protein in a pinch, suggests Autumn. Mix with avocado oil mayo for a healthier fat profile, then serve with cucumber slices for crunch. This simple combination provides complete protein that helps keep blood sugar stable between meals, preventing the dips that lead to sugar cravings.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Hummus and Carrots

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For an easy option you can find almost anywhere, Autumn recommends hummus with carrots. While chickpea-based hummus isn't the highest protein source, it's one of the better plant-based options and pairs well with portable, no-prep vegetables. This makes it ideal for road trips or busy days when options are limited.

Cheesy Cauliflower Flatbread

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Autumn loves cauliflower-based flatbreads like those from Outer Aisle that contain about 10 grams of complete protein per serving. Top with melted mozzarella for additional protein, or add tomato sauce for a quick pizza experience that satisfies cravings while keeping blood sugar stable.

Avocado and Hard-Boiled Egg Salad

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Combining cubed avocado with hard-boiled eggs creates a protein-rich snack with healthy fats. Autumn suggests customizing with add-ins like red onion, paprika, Dijon mustard, or a bit of mayo, but notes it's delicious even in its simplest form. This combination provides lasting energy and helps prevent hunger-driven cravings.

Cottage Cheese with Black Pepper

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Sometimes the simplest options are the best. Autumn shares that her mom's all-time favorite lunch is simply cottage cheese with freshly ground black pepper. This savory take on cottage cheese delivers complete protein without added sugars, making it perfect for stabilizing blood sugar and preventing cravings.

Bell Pepper with Ricotta and Pumpkin Seeds

Woman food blogger preparing stuffed colorful bell peppers with ricotta cheese for Halloween party. Peppers carved like Jack-o-lantern scary face. Halloween food idea.

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For a snack with varied textures, Autumn suggests dipping bell pepper slices in ricotta cheese topped with toasted pumpkin seeds. This combination provides protein along with magnesium from the pumpkin seeds, creating a satisfying crunch-and-creaminess that helps keep hunger and cravings at bay.

RELATED:20 Superfoods for People Over 50

Salmon Wrap

Rolls with salmon and greens in pita bread

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For a substantial protein hit, Autumn recommends using cauliflower-based wraps filled with canned salmon, cucumber, red onion, and lettuce. This quick assembly delivers omega-3 fats along with protein, creating a satisfying mini-meal that can help break the cycle of sugar cravings by keeping you full longer.

Wasabi Deviled Eggs

snack, stuffed eggs with avocado, homemade, no people,

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Add a spicy twist to traditional deviled eggs with wasabi, suggests Autumn. This protein-packed snack delivers complete protein with healthy fats, helping to keep you satisfied between meals. The spicy kick adds interest to this classic protein option, making it more satisfying as a snack.

Kefir with Berries

Kefir grains in wooden spoon in front of cups of Kefir Yogurt Parfaits. Kefir is one of the top health foods available providing powerful probiotics.

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Fermented milk product kefir provides about 8 grams of protein per cup, Autumn explains, plus beneficial probiotics. Choose unsweetened varieties and pair with low-sugar berries like raspberries for a blood-sugar-friendly option that supports gut health while helping to prevent sugar cravings.

Protein Waffles

Protein oats waffles

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Autumn recommends batch-making protein waffles and freezing them for quick access. "I love pre-making a ton of protein waffles and then you can just keep them in the freezer and pop one in the toaster whenever you want one," she says. This approach makes healthy choices convenient when cravings strike.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

String Cheese with Marinara

Healthy Organic String Cheese For a Snack

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For a simple snack that feels like a treat, Autumn shares her teenage discovery: dipping string cheese in marinara sauce. Use leftover pizza or pasta sauce for a quick protein option that satisfies savory cravings while providing enough protein to help stabilize blood sugar levels.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Greek Yogurt with Cacao and Blueberries

Plate of Greek Yogurt with Cocoa, Dates, and Blueberries. Healthy Breakfast Concept.

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For a chocolate fix without the sugar crash, Autumn suggests stirring cacao powder into Greek yogurt and topping with blueberries. The cacao adds chocolate flavor plus fiber, while the Greek yogurt provides protein. This makes a satisfying breakfast or snack that helps prevent the blood sugar dips that lead to cravings.

Cottage Cheese with Raspberry Compote

Fresh white cottage cheese with sour cream and red raspberry jam on wooden background, close up, top view

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For an elegant-looking but simple high-protein option, Autumn recommends heating frozen raspberries on the stovetop until soft, then pouring over cottage cheese. "It looks so fancy but it's so simple and delicious," she says. The protein from the cottage cheese helps balance the natural sugars in the fruit for better blood sugar stability.


According to Autumn, the key to stopping unhealthy binges and supporting fat loss isn't willpower – it's managing your blood sugar with adequate protein. Keep these options on hand for when cravings strike, and you'll find it easier to break the cycle of sugar cravings for good. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise
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Evidence-Based

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

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

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

Do you want to lose weight without stepping into a gym? Gina Frattini is a weight loss warrior who dropped 60 pounds in 15 months without Ozempic or other weight loss drugs. In a new social media post, she reveals the simple lifestyle changes responsible for losing weight – no gym membership required. “5 habits that took me from a size 12 to a size 2 naturally and in 15 months,” she writes, revealing her “non-negotiable five.”

Protein

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Her first habit was eating enough protein. “Minimum 30g protein 3x a day is always my goal!” she says. “Ensure you are putting real protein before processed proteins. You can’t expect to lose weight and tone up when you’re eating less than a good chunk of protein daily or if you aren’t eating at all. Stop skipping meals! If you’re serious about weight loss and muscle building – this is non-negotiable.”

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Wake Up Earlier

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Next, wake up earlier. “Before work, before kids, before other responsibilities. 5-530am is the quietest time to get in a weighted walk for me or a run on the treadmill. Make a habit of getting up early. Make it a habit to move your body during that time. I love walking weighted!” she says.

Lift Weights

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Next, lift weights. “Lift as heavy as you can while challenging yourself, every time! Listen, you will not get bulky. You will get toned. You need to lift 3x a week. Start light, start building consistency and do full body,” she says, “but keep at it and increase weights gradually!”

Hydrate

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Make sure to drink enough water. “Ensure you are properly hydrated. I drink half my body weight in ounces of water! Example 120 lbs, I stick with 60 ounces of water daily! I love having electrolytes and colostrum in my cup daily! I can immediately tell when I haven’t hit my water intake for the day,” she continues.

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

Get Enough Sleep

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

The final habit? Get enough sleep, “8-10 hours a night,” she says. “Yup, skip the Netflix and go to bed earlier so you can wake up earlier and hit the 2nd one. Proper sleep is crucial for recovery, fat burn, muscle gain and proper health. You have to get enough sleep!”

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

Stick to the Plan

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“Nothing happens overnight except sleep, so stick with the plan not your mood. Good things take time and great things take longer. Try these 5 things the next 6-12 weeks and you’ll feel like a completely different person. Not only will you start to notice your mood and mind shift, but you’ll see your body changing too,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Expert-Recommended

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

Once upon a time, most of us believed that in order to lose weight, we needed to spend hours running on a treadmill and even more time at the gym doing high-intensity workouts. However, if there is one thing we have learned in the past few years, is that you don’t need to devote hours a day to rigorous exercise in order to stay in shape. Cathy Speed, a Consultant in Rheumatology, Sport and Exercise Medicine and Senior Clinical Specialist at Google Health, recently spoke to Body Network, revealing some of her top weight-loss movement hacks.

Mix Up Movement

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You shouldn’t do the same time of exercise daily. “It’s great to have a mixture of kinds of movements to use more muscles – even light activation of muscles triggers beneficial metabolic responses, and it’s also helpful to protect against muscle wasting and reduce musculoskeletal pain,” says Speed. “This is why Google created the new Cardio Load feature, which reflects the benefits of even light levels of exercise on our health.”

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Exercise Snacks Are Effective

Young adult woman walking up the stairs with sun sport background.​You Don’t Move EnoughShutterstock

Instead of long workouts, try exercise snacks. “I encourage people to try to break up bouts of sitting with these regular activity breaks – micro-bursts of exercise can help with overall productivity and well-being because it all adds up! So, add more steps when you can. You can walk around the office, take the stairs instead of the elevator, or take 2-3 minute ‘activity breaks,’ like trying different types of squats or jumping jacks,” she says.

Do Cardio and Strength Training

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“That said, a mix of cardio and strength training for a mixture of moderate to vigorous exercise is very important, too,” she continued. “After all, minute-for-minute, higher intensities confer more benefit than light exercise. This is where the Readiness Score from Fitbit comes in: on a given day, it can help you determine whether your body is up for an intense workout or if you need to instead prioritize rest.”

RELATED: How Carrie Coon Got Her White Lotus Body at 44

Try and Exercise Earlier

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She also recommends exercising earlier rather than later. “Generally, exercising too late in the day will disrupt your sleep, though we all have different preferences. Because our circadian cycles influence our exercise capacity, your Fitbit or Pixel Watch device can help you understand how when you exercise may impact your sleep quality and your overall wellbeing,” she says.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Get Enough Sleep

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Finally, don’t sleep on sleep! “It all starts with sleeping well. Sleep tools in the Fitbit app, like Sleep Score and Sleep Stages, can help you understand how you slept, so that over time, you can make adjustments to your bedtime routine to sleep better,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.