• Danielle Brandon is a top CrossFit athlete and one of the sport's fittest women.
• She spoke exclusively to BI about how her unstable childhood shaped her.
• Brandon said she used sport as an escape and an outlet for her addictive tendencies.

When Danielle Brandon's school friends asked about her family, she would lie and say her mom was dead.

Until her late 20s, Brandon, who was born in a small city in Idaho, kept the details of her chaotic upbringing — punctuated by her mother going in and out of prison — a secret, fearing pity.

But the 29-year-old told Business Insider she believes these challenges made her more resilient, independent, and determined to succeed. Her survival tactic of losing herself in gymnastics became a lifeline.

"It's really hard for me to trust or lean on other people," she said. "I kind of default to being alone, being independent in that sense of not wanting help."

Now, she is one of the biggest stars of CrossFit, having competed at every CrossFit Games since 2019. In 2022, she finished 4th, her all-time best position, making her one of the sport's fittest women on earth.

"I have to be successful in what I do because with that comes a sense of stability," she said.

"It feels so normal to me that I don't look at it as this inspiring story," she added.

Brandon says she is an 'addictive person'

Brandon moved from her grandparents' basement, where she lived with her mom and brother as a young child, to a trailer park in Washington in 2002, then to her aunt and uncle's after her mom went to prison for drug possession in 2004.

With four of their own kids, Brandon's aunt and uncle struggled, she said. To keep Brandon busy, her grandparents suggested she try gymnastics. She thrived on the discipline and structure, and found she had an innate desire to push herself.

Brandon describes herself as an "addictive person," a trait she thinks she got from her mom and absent dad, who have both struggled with addiction. Perhaps it was this tendency that saw her mom excel at swimming in her 20s, narrowly missing out on the Olympics, and bodybuilding competitively in her 30s, Brandon wonders.

"Once I'm really into something, I'm all into that," Brandon said.

Brandon excelled at all sports

After her mom got out of prison in 2008, Brandon and her brother went back to live with her in the trailer in Washington. She encouraged her daughter to hone her gymnastics skills by doing handstand walks across the floor.

But as her talent blossomed, life didn't get any easier: in 2009, one of her mom's partners hung himself in their bathroom, and Brandon often threw away her mom's drugs in the hope that she would spend more time with them. But police raided her home in eighth grade, and her mom went back to prison.

"It wasn't normal, but it was routine for us," Brandon said.

To avoid being at her crowded aunt and uncle's place where she slept in a closet, Brandon spent as much time as possible at gymnastics training.

By the time she was in high school, Brandon's skills — unusual for her age — were getting noticed.

"Sometime in my junior or senior year I went to a gym," Brandon said. "They were like, 'Try a muscle-up,' and I did a strict ring muscle-up. Everyone was like, 'What the heck?'"

Brandon took up track, pole vault, swimming, and diving alongside gymnastics. She was a natural, but her determination made her excel.

"It was hard not to be competitive," she said.

Speaking on a documentary about Brandon's life produced by her clothing sponsor RAD, her now agent, Cooper Marsh, said, "When others might crumble during chaos, Danielle thrives."

Her coaches encouraged her to go to college

By the time college application season came around in 2013, schools were writing to Brandon, urging her to apply for sports scholarships.

At first, having never considered college, Brandon "just blew it off," but ultimately accepted a scholarship to California State University, Sacramento with some encouragement from her coaches.

"It was really cool because I felt like I was creating my own life," she said. Brandon, whose earliest memories are of taking care of her brother and mom, was finally in a position where she only had to look after herself.

Her mom was released from prison and got clean in Brandon's first year of college, and she stayed with her mom that summer.

"It was like meeting up with a stranger," she said. "We didn't really know where we fit into each other's lives."

Over time, the pair rebuilt their relationship, and Brandon's mom is hugely supportive of her, she said.

Handstand walks got Brandon noticed

During university, Brandon started going to a CrossFit gym and got hooked. But it wasn't until she graduated in 2019 that she was able to fulfill her ambition of competing in the CrossFit Open, which is the first step towards competing at the CrossFit Games.

Pole vault and the 400 meters were her official sports at college, and CrossFit and college athletics competitions were always on the same date.

Brandon, who juggled training with two to three other jobs, made it to the CrossFit Games the first year she was able to try.

A relative unknown, Brandon caught the attention of the CrossFit world with her impressive handstand walks, now her signature move, and won the second event.

After the 2019 Games, brands became interested in her, and she got an agent and a coach. "I didn't know how to handle it," she said. "I'd never thought it could be a career. It all happened so quickly."

Never forgetting where she came from

While Brandon's star has risen in the CrossFit world, her focus is simple: train hard and love her friends. "It attracts good things, I guess," she said.

She knows she won't be an athlete forever and a big priority is giving back: She wants to help kids who, like her, didn't have the easiest upbringings.

Brandon is most proud of staying connected to her past while continually growing. "I truly don't think I'll ever forget where I came from," she said.

• A man, 34, shared his daily diet with Business Insider for help with building muscle and losing fat.
• The registered nutritionist and personal trainer Jamie Wright said he could take two approaches.
• Fill out this form to have your diet reviewed by an expert.

Justin Khan, 34, told Business Insider's Nutrition Clinic that his goals are to build strength and muscle, and reduce his body fat to 15%. A nutritionist told him he has a choice of two strategies to hit his goals.

Khan submitted an average day of eating to BI's Nutrition Clinic, where registered nutritionists and dietitians offer advice on readers' diets.

Khan, who lives in Florida, said he was an avid gym-goer and martial artist in his 20s. Currently, twice a week he does 1.5 hours of calisthenics and strength training, mostly compound lifts. He also tries to walk between 3,000 and 10,000 steps a day.

"I'm a software engineer, so I'm sitting at a desk most of the day," Khan said. "I'm also taking classes toward a Master's degree, which cuts into time I would use for working out or getting in extra steps."

He tries to get at least six to seven hours of sleep each night but occasionally gets less.

Jamie Wright, a registered nutritionist and personal trainer, told BI that Khan focusing on whole foods, protein, and gut-healthy nutrients means he is already ticking a lot of boxes.

Every meal Khan eats contains protein

Khan said he's never followed fad diets but he has "teetered between very healthy and unhealthy eating periods."

He has a family history of high cholesterol and has previously had issues with critically low levels of vitamin D, so now takes supplements.

"I'm trying to follow a few strict meals for my diet but continue to be a little flexible every day," he said.

On an average day, Khan eats:

• Breakfast: hot oatmeal with banana, chia seeds, collagen powder, creatine, protein powder, and kefir
• Lunch: seasoned and baked chicken thigh and drumstick with mixed vegetables
• Snack: two hard-boiled eggs and mixed beans
• Dinner: salmon with mixed vegetables and beans

Option 1: Follow a small calorie deficit to lose fat and maintain muscle

The first of the two approaches Wright recommended Khan could take to hit his goals was creating a sustainable calorie deficit to lose body fat. Reaching his goal of 15% body fat should be achievable without a severe, prolonged deficit, Wright said.

"He is already eating a well-balanced diet so that means he won't need to make any drastic changes, but rather optimizing his intake to ensure he maintains muscle while gradually losing fat," Wright said.

It can take some trial and error to work out how many calories to eat. But Wright recommended trying to keep them as high as possible, then cutting portion sizes slightly or making simple food swaps, like replacing chicken thighs with breasts, which are leaner, if needed.

There is a significant difference between 3,000 and 10,000 steps, so aiming for the higher end of that range could help with fat loss, Wright said.

He also recommended Khan assess how much protein he eats and aim for roughly two grams of protein per kilogram of body weight daily (the International Society of Sports Nutrition recommendation for people who exercise) to help him maintain his muscle.

"Maintaining a moderate but consistent calorie deficit rather than an aggressive one will allow for better adherence and help prevent excessive muscle loss," Wright said.

"I'd also recommend that Justin is firm with his goal and isn't tempted to go beyond his initial 15% mark (especially given his history of more restrictive diets that have ultimately backfired).

"He may wish to explore a 'reverse dieting' strategy at that stage to gradually increase his food intake over time while aiming to mitigate any significant changes in his body fat levels."

Option 2: A 'lean bulk' to build muscle

Khan could alternatively take the approach of eating in a slight calorie surplus, or taking in more energy than his body uses to maintain his weight and lifestyle. This will help him build muscle while minimizing fat gain, known as a "lean bulk."

Wright recommended gradually eating more food but no more than 300 to 500 calories a day above what he needs to maintain his physique.

Wright said to focus on eating nutrient-dense whole foods, plenty of protein, and more carbs to fuel his workouts.

"Since he is only lifting twice a week, adding a third session, even if it is a shorter one, could help drive more muscle growth," Wright said.

It's smart to monitor your body composition when lean bulking: If you gain excess fat, dropping your calories or upping your energy expenditure, for example by walking, can help, Wright said.

Sleep helps muscles grow

Both strategies are effective, it's simply a case of whether Khan wants to prioritize fat loss first or muscle gain.

Whatever approach Khan takes, he would likely benefit from sleeping for closer to 7.5 hours a night to help with muscle repair and energy levels, Wright said.

"If he starts with weight loss, he can eventually transition to a muscle-building phase by gradually increasing calories while monitoring body composition," Wright said. "If he chooses to build muscle first, he will need to accept that some fat gain is likely, but keeping his surplus controlled will help keep it to a minimum."

While it isn't impossible to build muscle and lose fat simultaneously, it can be difficult, especially for people who've been strength training for some time. This is why people often go through phases of "bulking" and "cutting."

Having a flexible diet (regardless of approach) should help Khan stick to his lifestyle sustainably and build a healthy relationship with food, Wright said.

• Continuous glucose monitors overestimated blood sugar levels in non-diabetic people in a small study.
• More health-conscious people are wearing the devices that were FDA-approved for over-the-counter sale last year.
• While useful for diabetics, most people who can regulate their blood sugar don't need CGMs, experts said.

Continuous glucose monitors overestimated the blood sugar levels of non-diabetic people in a small study, calling into question how useful the buzzy devices are for the average person.

Researchers from the University of Bath, UK, compared the results of one brand of CGM with the gold-standard finger prick test when measuring the blood glucose levels of 15 non-diabetic people.

CGM patches provide data on blood sugar with a delay of up to 20 minutes using a sensor placed under the skin with a small needle. Because of the way they collect blood from users, the researchers hypothesized that they may give different results to finger-prick tests.

They found that the CGMs consistently overestimated blood sugar levels by 30% after the participants consumed fruits in various forms: including whole, blended, and smoothies by a brand available in UK grocery stores. The results were published in The American Journal of Clinical Nutrition on Wednesday.

The authors said the smoothie company Innocent Drinks funded the study but had no other involvement.

CGMs were designed for diabetics. But in recent years they have grown in popularity among health-conscious people interested in how different foods affect their blood sugar levels, in the hope of preventing chronic diseases and maintaining a healthy weight.

Last March, the US Food and Drug Administration changed their approval of CGMs from prescription-only to over-the-counter, meaning anyone could buy one.

Javier Gonzalez, a professor of nutrition and metabolism at the University of Bath and the study's lead researcher, said that CGMs are "fantastic tools" for people with diabetes.

"However, for someone with good glucose control, they can be misleading based on their current performance," Gonzalez said. "For healthy individuals, relying on CGMs could lead to unnecessary food restrictions or poor dietary choices."

The authors acknowledged that the study was limited because they tested one brand of CGM, and the relatively small number of participants meant the results might not be relevant to the wider population.

Non-diabetics should take blood sugar readings with a pinch of salt

Experts not involved in the study agreed that CGMs may be causing unnecessary worry in non-diabetics.

Nicola Guess, an academic dietitian and researcher at the University of Oxford who specializes in the dietary prevention and management of type 2 diabetes, said the study suggests that CGMs may wrongly lead non-diabetic people to believe they have pre-diabetes.

This is not the first study to flag inaccuracies with CGMs, so non-diabetic people should take the data they provide with a pinch of salt — or not use them at all, Guess said.

Responding to the study, Adam Collins, an associate professor of nutrition at the University of Surrey, UK, referenced his own ongoing research, which found that two CGMs worn on different arms of the same person logged different data.

Guess previously explained to BI why, if you don't have diabetes or pre-diabetes, blood sugar fluctuations are nothing to worry about.

"When we're considering CGMs in healthy people, it is perfectly normal for your blood glucose to go up and down. It shouldn't be flat, so don't aim for flat. And I think that will help a lot of people relax," Guess said.

There's no evidence to suggest that a blood sugar rise is always followed by a stark drop or causes hunger either, she said.

Charles Brenner, a biochemist who chairs the Department of Diabetes and Cancer Metabolism at City of Hope in Los Angeles, told BI that data from CGMs can cause people to be more alarmed than they need to be.

However, CGMs may have some uses for non-diabetics. BI's Gabby Landsverk previously spoke to an endurance athlete who used one, with the help of a sports dietitian, to learn that she had more energy if she ate more food, including complex carbs, and ate earlier in the day.

And a woman who was pre-diabetic told Landsverk tracking blood sugar levels helped her understand the foods that best suited her lifestyle, helping her to lose weight.

• Anjuli Mack, a personal trainer, has struggled with her relationship with food and fitness.
• Her weight fluctuated because she would struggle to follow strict diets, then overeat.
• Mack, 31, has learned to eat and exercise in a way that works for her.

This as-told-to essay is based on a conversation with Anjuli Mack, a 31-year-old personal trainer based in New Zealand. The following has been edited for length and clarity.

When I first started lifting weights 13 years ago, I didn't know what I was doing, but I knew I loved getting stronger. I would just pick a machine, like the leg extension, and do it for, say, one minute.

In the years since, my relationship with food and fitness has changed drastically. I've tried all sorts of fad diets, lost and gained weight, competed in bikini competitions, and become a qualified personal trainer.

However, it's only in the last year or two that I've started to feel really at home in my body. I'm in shape, I feel strong, I eat a healthy diet but have chocolate most days, and don't stress if I skip a workout.

I followed fad diets because I was body-shamed

I was first introduced to strength training as a teen and decided to try some boot camp-style workouts.

A few years later in 2012 when I went to Waikato University to study business, I joined the gym. I lifted heavy, doing what were then considered "guy" exercises, like bench presses, squats, and deadlifts. At the time, there were no other women in the weights room, but I loved lifting heavy things. I wasn't thinking about how I looked at all.

I didn't know anything about nutrition either so ate a lot.

One day, I overheard some girls talking about me. They said: "Why does she go to the gym so much? She doesn't even look like she works out."

That made me question myself. Why didn't I have abs like fitness models?

That was the start of a couple of years of fad dieting. I tried everything: keto, "detox tea," intermittent fasting, "clean eating," calorie counting. I would try anything that I thought would make me lose weight and look fit. But I couldn't stick to any of them and ended up bingeing on weekends, so I actually gained weight over time.

I was overtraining too, going to the gym two or three times a day. I pretended it was for stress relief when the receptionist commented on how much I was there.

I had an 'all or nothing' mindset

After a couple of years, I realized my relationship with food was terrible. I hired a nutritionist who helped me be more flexible while focusing on eating whole foods.

Around the same time, in 2014, I met my husband Ross at the gym. We were friends at first and he was studying health science. He taught me how to structure workouts and eat a more balanced diet, including explaining why we need carbs.

However, I still struggled with the "all or nothing" mentality.

After university, Ross and I went traveling for a few months and we ate a lot. I was the heaviest I had ever been. I wanted to get back on track and feel healthier, so I got restarted a gym routine but still struggled to stick to a calorie deficit.

Ross is a personal trainer and decided to compete in a bodybuilding show, which meant following a strict diet and workout plan. His transformation inspired me so, in 2017, I decided to enter a competition.

I hired a coach who gave me a one-page meal plan to follow for 16 weeks. I lost a lot of weight and felt great when I stepped onstage. But I hated dieting and found it so hard to stick to. I'd have extra spoonfuls of peanut butter because I was so hungry.

The competition was in May and by September I had gained all the weight back and more. I was binge eating, felt out of control, and cried most days.

I was embarrassed to go to the gym in case people gossiped about how much weight I had gained.

Getting shredded cost me my period

So I got a new fat loss coach, lost 11 pounds, and decided to compete again. My transformation photos started going viral, and I decided to qualify as a personal trainer so I could more confidently help all the women asking me for advice.

I competed in 2018 and twice in 2019, but I was way too lean and super hangry. It was too much for my body and I lost my period. I knew I needed to recover and take some time off.

In 2020 and 2021, I worked out at home, gained some weight, and my cycle came back.

In 2022, I decided to give competing one last try — it was my sixth show and I finally won and got my "pro" card. Crucially, I was much more flexible with my diet and had improved my relationship with food a lot.

I've gained 13 pounds and have a healthy relationship with food

My aim now is simply to maintain my physique and lifestyle. I can't say never again for definite, but I'm pretty sure my competing days are over.

I'm really happy with where I am now. I've gained a healthy 13 pounds since the 2022 competition and I don't want to go through the whole shredding and building cycle year after year. Being in maintenance means I'm far more sociable and see friends more too, I just keep an overall eye on my protein, fiber, and steps.

I feel sorry for what I put my younger self through, but the process taught me so much. Now I can relate to and help people in similar situations.

I have a healthy relationship with food, feel good in my body, and have reconnected with why I got into the gym in the first place — to have fun and enjoy getting stronger. And I feel I can maintain this for the rest of my life, which is the goal.

Hailee Steinfeld credits her personal trainer father for her love of fitness and how she balances work and play.

And she's certainly been working hard.

The American singer and actor, best-known for her roles in the "Pitch Perfect" franchise and "True Grit," will this year star alongside Michael B. Jordan in the gritty horror movie "Sinners."

When she's not working, the 28-year-old who lives in LA can often be found working out. Keeping active has always been part of her life, Steinfeld told Business Insider. That doesn't look set to change considering she's engaged to Buffalo Bills quarterback Josh Allen.

Balance comes in the form of leisurely Sunday morning pancakes and Friday night margaritas.

In the latest installment of BI's "5 to 9" series, where celebrities share how they spend the hours they're not working, the Oscar, Golden Globe, SAG, and BAFTA-nominated actor shares her morning and evening routines.

How do you start the day?

I get up between 6 a.m. and 7 a.m. I try to be on the early side of that, but I've recently become a snooze hitter.

I like to workout first thing to help me start my day with as clear a mind as possible. It helps me get everything in order because the rest of the day normally becomes a blur.

Have you always loved fitness?

My dad is a personal trainer, which is the greatest thing in the world. Because of that, health, wellness, and movement have always been priorities in my life. He is the greatest example of understanding the importance of it without feeling any pressure to do so.

As I get older, I take so much more care in taking care of myself and getting that movement in. My workouts vary depending on my schedule and what I have to bring to the table that day. If I'm feeling exhausted, a two-hour intense workout is not going to serve me.

Working out has become something I do for my mental health as much as physical. Whether it's 15 minutes or an hour, it's a space for me to turn everything else off and focus on myself and what my body is capable of. It's about getting in there and challenging your mind and your body. That's why I'm constantly changing my workout routine.

What do you like to have for breakfast?

Oh god, I'm a big breakfast person. Often, I just have a bowl of oatmeal and a banana before working out, but if we're talking about a Sunday breakfast, I love avocado toast and pancakes with a little whipped cream.

Delicious. Do you make your own pancakes, order in, or go out?

I love to make them myself but it doesn't always go as planned, so I do sometimes go out. Then you get the guaranteed taste and presentation. When I make them, it's one or the other.

Cooking and margaritas

What do you do when you come home after work?

I have gotten so much better at coming home and leaving the day at the door. Even if I've had a great day, it's time to come home and turn my phone off. If I don't, I can start the day scrolling then come home and it's still emails and calls and texts and social media and all the things. Your brain doesn't stop.

I'm lucky to live in beautiful warm weather so if I can, I like to be in nature, hear birds chirp, and look at the trees and leaves blowing in the wind. I feel like that's become a huge part of my after-work decompress process.

What do you have for dinner?

Cooking is very therapeutic for me. I love to flip to a random page in a recipe book and just go for it. I am always working on a signature dish. I love a good one-pot recipe because it's easy, and I feel confident that there's not a lot of room to mess up. But I love experimenting.

There are some people in this world who are blessed and are just good at cooking. There are others who have had to work at that. I am in that process right now. Learning how to cut vegetables properly, for example, can make you feel really empowered.

What do you like to drink?

I have a beautiful bar and when I moved into my home I thought, "I can't wait to have friends over and have a signature cocktail I can make them." A margarita is my go-to, and I've been trying to figure out how to make a perfect one.

And now I have that in Angel Margarita, my new ready-to-drink margarita [Steinfeld spoke to Business Insider to mark the drink's launch]. I wish my margaritas tasted like that when I make them in my bar, but I don't have to do that anymore.

My ideal night out or night in is just good company, great food, and great drink, and I think a margarita goes with whatever I'm trying to make in the kitchen.

There's something that feels very sophisticated about having a little drink while you're cooking.

You nailed it on the head. With cooking, it does make you feel sophisticated. It's your own space, you're in control of what you're making and how you're making it. And then with a beautiful, wonderful-tasting drink on the side, add in a couple of people that you love, it doesn't get much better than that.

'Peaky Blinders' and skincare

Is skincare a big part of your evening routine?

I love a skincare moment. As time goes on, I take more interest in understanding what works for my body, my skin, and my routine. It's about washing the day away, decompressing, and those moments of quietness, calmness, and breathing.

Do you like to read or watch TV in the evenings?

I can't believe I'm about to admit this as I'm so far behind, but I have one episode left of "Peaky Blinders." That's been a big part of the wind-down, an episode of "Peaky." But I don't know what the heck I'm going to do when I finish that tonight. We're going to have to go back to the drawing board.

You can feel a bit bereft when that happens. Moving on, do you generally sleep well?

It depends, generally well but maybe not long enough. It's tough when you're traveling and not in your own space, but nothing a little white noise or calming music can't help you get through.

Have you always struck a good balance between following healthy principles and looking after yourself with enjoying life and having fun? Or has that taken time to work out?

A bit of both. I think I've always had a good balance, I look to my parents for that. They're both incredibly hardworking people but they love a good time and to celebrate their hard work.

I love to work hard. I love what I do, and it's hard to keep doing that if you don't take care of yourself. But part of taking care of yourself is celebrating your achievements and life itself.

I think I've learned how important it is to surround yourself with people you love, who lift you up, and make you feel good — and vice versa.

• Alan Ritchson plays the titular character in Prime Video's "Reacher" series.
• The actor is known for his sculpted muscular look in the show.
• He told Business Insider that corned beef and pushps are key to his physique.

Watching Alan Ritchson in "Reacher," it's hard not to notice that he is extremely ripped.

In the show that just launched its third season on Prime Video, Ritchson plays a former military investigator whose intimidating size and strength are handy for fighting off hordes of bad guys.

When Business Insider asked Ritchson how he built his hulking physique, and his arms in particular, he said, half-joking: "you gotta eat constantly. You have to eat every five to 10 minutes. A lot of pizza, a lot of cookies, and millions of pushups."

Maria Sten, who plays Frances Neagley in "Reacher," added: "A lot of canned beef!"

"That's right!" Ritchson said. "The corned beef and hash! She knows, she's got the secret. That's the juice. Corned beef and hash and eggs, baby. Puts a little hair on your chest. And some pull-ups."

Last year, the actor told Men's Health that he aims to eat 4,000 calories a day and do five 30-minute workouts a week, usually involving cable exercises that focus on his upper body.

Here's how to apply Ritchson's recommendations if you also want to be shredded.

You need extra calories to build muscle

Eating cookies to get ripped may sound counterintuitive, but a calorie surplus, or eating more energy than you burn, is optimal for building muscle.

But the more you eat, the more fat you're likely to gain. That's why bodybuilders typically "bulk" — or gain mass — for a few months, before "shredding" or "cutting" to lose fat and reveal the muscle.

It's notoriously hard to lose fat and build muscle at the same time because they have opposing calorie requirements. Plus, it's easier to do when you're new to lifting.

To build muscle while gaining as little fat as possible, personal trainers and sports dietitians generally recommend eating around or just over your maintenance calories.

And while pizza and cookies provide a lot of energy from fats and carbs, corned beef hash with eggs will be more satisfying — and help you hit your nutritional goals without eating lots of calories — because it's high in protein.

"You can do all the weight training you want, but if you don't give your body the right building blocks to build new muscle, your results will be suboptimal," sports nutritionist Mike Molloy previously told BI. "With that in mind, I would recommend consuming somewhere between 1.6 and 2.2 grams of protein per kilogram of body weight."

Protein is essential for building muscle, but most dietitians agree it's also important to eat a balanced diet with carbs and fats for energy.

Lift progressively heavier weights to gain muscle

As for Ritchson's recommendation of push-ups for Reacher-size arms, they can certainly be part of the puzzle. Push-ups, and pull-ups, work the core. Push-ups and pull-ups also work the chest and back, respectively. Rows, lateral raises, bicep curls, and tricep extensions will also help you sculpt your arms, bodybuilding coach Cliff Wilson previously told BI.

Overall, you need to train hard to build muscle. Lift heavy weights that you find challenging (mostly in sets of eight to 12 reps). Try to gradually increase the reps and/or weight, a process called progressive overload.

Building muscle also requires enough rest and recovery time: It's between training sessions that your muscles repair and rebuild stronger — and bigger.

• Pope Francis, 88, is in hospital with a polymicrobial respiratory tract infection.
• He had bronchitis, which may have led to the infection.
• Infections can be more serious for the elderly and those with underlying health conditions.

Pope Francis has been in hospital in Rome since Friday, when he was diagnosed with a polymicrobial respiratory tract infection. Given he is 88 and has one lung, he faces greater risks from the condition than the average person.

The Pope is in a stable condition and able to read and work from hospital, but the infection presents a "complex clinical picture" and has required a change in his drug therapy, the Vatican said on Monday.

The Argentine Pope has suffered from respiratory infections in the winter months before and had bronchitis before he was hospitalized.

He developed an inflammation of the tissues surrounding his right lung when he was 21, and had three pulmonary cysts and a small part of the organ removed, according to Vatican News. The Pope has also been in hospital for various conditions, including pneumonia, during his 12-years as head of the Roman Catholic Church.

Older people are more susceptible to lung infections

Polymicrobial respiratory tract infections can be caused by a mixture of bacteria, fungi, viruses, or parasites growing in the lungs, as per the National Institutes of Health.

Symptoms include a cough, breathlessness, a high temperature, sneezing, and headaches.

Dr. Maor Sauler, a specialist in pulmonary injury and care at Yale University's School of Medicine, told the Associated Press that bronchitis can lead to lung infections in older people, those with existing health issues, or those with weak immune systems.

"It likely means he has more than one organism in his lungs," Sauler said.

Treatment depends on whether the infection is bacterial or viral, and can take a few days to two weeks to work. It can include antibiotics if the infection is bacterial, or simply rest if it's viral.

Dr. Nick Hopkinson, the medical director of Asthma + Lung UK, told AP bacteria can "colonize" the airways of someone whose lungs are damaged, potentially making infections harder to treat.

Such patients may need breathing aids or physiotherapy to clear fluid in their lungs.

But Hopkinson added: "If they've identified particular things to treat, they can treat those and he'll start to recover."

• Tom Russell, 40, got in shape while maintaining his busy social and work calendar.
• He lost 17 pounds by strength training and focusing on eating protein.
• He didn't cut out alcohol, but drank less to help him lose weight.

Tom Russell, a director in the hospitality industry, has a grueling schedule. When he spoke to Business Insider from New York City, he was about to head back to London before setting off to Tokyo the week after.

He's also in the best shape of his life.

Russell used to work out but his sessions weren't structured or efficient. After teaming up two years ago with personal trainer Harry Cox, who runs London's private gym Club Q, Russell dropped 17 pounds over 18 months.

He built strength and maintained his busy social life and career — including lots of networking drinks.

"I look after teams in Asia as well as right through to the west coast of America. So my day can start relatively early and then it can run pretty late," Russell said.

He and Cox told BI how focusing on strength training, planning ahead, mindset, and a high-protein diet helped Russell change his approach to health and fitness — and his physique.

Planning ahead

In an average month, Russell spends two to three weeks abroad, he said. This can make sticking to a regular workout schedule challenging.

However, Cox showed Russell how he could still get results.

Every Sunday, Cox checks in with Russell and asks about his plans for the week ahead. Cox then Googles the gyms Russell will be able to access and plans workouts accordingly.

"It's hard enough for him to find the hour a day to get it done, but he doesn't want to have another hour on top of that figuring out how to do it," Cox said.

Russell has essentially outsourced one element of his life.

"He likes the mental freedom of just having to wake up, check his phone, know exactly what he needs to do, and doing it. Then he can get back to all the other things inside his head," Cox said.

Focusing on strength training and steps

For the past two years, Russell has done at least four strength training workouts a week, ideally including one with Cox.

Russell's main motivation was dropping fat and building muscle so he mainly does bodybuilding-style training, but Cox keeps longevity in mind too.

"My responsibility as a trainer is to make sure he doesn't get injured and his body's still healthy," Cox said. So, when Russell is feeling particularly tired or has a more taxing week, Cox doesn't program exercises like deadlifts which fatigue the body.

"Having a high-performing job, one can't dedicate one's whole life to the gym," Cox said. "So it was important to me that he was also able to maintain good energy levels throughout the day. He was not going into the gym and absolutely battering himself."

With little free time, Russell didn't do cardio workouts, as strength training was a more efficient way to achieve his physique goals. But he tracked his steps and made sure he was walking plenty for his overall health (and calorie burn).

Controlling the controllable

Entertaining is a big part of Russell's life so it's impossible for him to control or track everything he eats and drinks.

With that in mind, Cox encouraged him to "control the controllable" and make smart choices the rest of the time.

In practice, that meant lower-calorie, high-protein meals for breakfast (Weetabix, a banana, and a protein shake), lunch (chicken salad), and healthy home-cooked dinners including plenty of protein and vegetables when he was eating in.

At events, Russell didn't worry too much about what he ate and drank, but tried to choose lean meats such as chicken breast and fillet steak, as well as white fish.

Cutting down on, not quitting, alcohol

Russell feels working in hospitality comes with certain expectations, including drinking at his company's events.

"We need people to drink alcohol, it's a huge part of our business," he said.

Russell also enjoys alcohol, so didn't cut it out.

Cox encouraged him to reduce from drinking five or six evenings a week, to two or three. When he was drinking, he stopped after a couple and also prioritized lighter options like wine over beer. While beer typically contains around 200 calories per serving, a small glass of white wine contains around half that.

Understanding the calorie content of alcohol helped Russell realize that he wanted to hit his goals more than he wanted to drink a whole bottle of wine.

"If I'm going to eat X amount of calories through food, then I'm going to go and lob on another 500 calories through alcohol, then I'm never going to start losing weight," he said. "And it just kind of put it all into perspective."

Having the right mindset and being disciplined

When Russell first approached Cox, he felt ready to make a change. He'd been shocked by his body in vacation photos and decided that instead of feeling sorry for himself, he was going to take action.

But Russell knew he didn't want to do anything drastic or punishing that he could only stick to short-term.

"I'm still doing this job and I'm still being social, I'm still having people over and we're still going out," he said.

That said, he has put the work in.

"You have to go into it with the right mindset, with discipline," Russell said. "You say the word 'discipline' and everyone sort of shivers and runs away, but discipline doesn't have to be bad."

He added: "It's not a negative thing. If anything, it actually just gives you some structure so that you know when you want to enjoy yourself and have a good time, you can do it."

• A 48-year-old woman told Business Insider she's trying to limit carbs to lose weight.
• A registered nutritionist who reviewed her diet said she could actually benefit from more.
• If you'd like to submit your diet for expert advice, fill out this form.

A 48-year-old woman who wants to lose weight sent in an example of her daily diet to Business Insider's Nutrition Clinic, where qualified nutritionists and dietitians assess readers' eating habits.

The woman, Christine, was told that her efforts to cut carbs from her diet could actually be the wrong move.

Christine keeps herself active, telling BI that she strength trains three or four times a week does occasional reformer Pilates sessions too.

"I also walk the dog," she said. "I am gluten-intolerant and a busy mother of two children. I work full-time."

Registered nutritionist Sophie Trotman assessed Christine's diet and said that even though she wants to lose weight, she should consider eating more carbs and more substantial snacks.

"Christine is clearly making a big effort health-wise, especially in the context of all her existing commitments," Trotman said. "It's great to see Christine consuming a primarily whole-food diet, with good sources of protein and multiple portions of vegetables."

Christine limits her carbs

An average day of eating for Christine is:

• A quarter of an apple before a weight training session at 6 a.m.
• 1 to 1.5 liters of water before 9 a.m.
• A small handful of dry roasted nuts after the gym
• Breakfast: 2 eggs with vegetables, or turkey breast with salad
• Lunch: chicken thigh and potatoes cooked in the air fryer with olive oil and herbs, and greens
• Snacks: smoothie or homemade treat
• Dinner: a protein source with vegetables

"If I'm tired or feeling like something sweet, I'll have a homemade treat that is low in sugar and has some protein in (such as an almond meal-based brownie or tahini biscuit)," Christine said. "Or I might make a smoothie with almond milk, frozen banana, cocoa powder, and low-fat yogurt."

Christine said she's cut down on carbs hoping to lose weight.

"I am guilty of bingeing on rice crackers or potato chips once a week," Christine said. "I limit fruit to a smoothie, pre-workout carb snack, or a piece if I'm in the office."

Tip 1: Eat more carbs

It's a myth that carbs are fattening or hinder weight loss. To lose fat, you simply need to be in a calorie deficit, and carbs are in fact a valuable energy source.

Trotman said that limiting carbohydrates could be holding Christine back from getting the most from her workouts. "Carbs are the body's primary fuel source for exercise, and when you don't consume enough, you may struggle with energy levels, muscle recovery, and performance," she said.

A quarter of an apple before training likely isn't providing enough fuel, she said. Instead, Christine could try a slice of wholegrain (gluten-free) toast with nut butter, a banana, or a small portion of overnight oats.

"These will help to sustain her energy and improve workout intensity, ultimately supporting muscle growth and a more efficient metabolism," Trotman said.

She recommends Christine try adding slow-digesting carbs like quinoa, sweet potatoes, or brown rice to her lunch and/or dinner.

Tip 2: Snack on protein, fiber, and fats

While there's nothing inherently wrong with snacking on chips or rice crackers occasionally, regularly bingeing on them could be a sign that you're not eating enough to satisfy your hunger and energy needs, Trotman said.

With that in mind, she recommends Christine pair her post-workout nuts with a protein-rich option like Greek yogurt or a protein shake to boost her satiety and workout recovery.

It's good to prioritize protein but eating enough fiber and healthy fats will also help prevent cravings and urges to overeat, Trotman said. She recommends adding ingredients like avocados, seeds, and extra vegetables to meals to slow digestion and increase fullness for longer.

"If Christine still finds herself reaching for something crunchy and salty, she could try healthier alternatives like roasted chickpeas or homemade kale chips, which provide more fiber and micronutrients," Trotman said. She also recommends snack-sized bags of chips rather than bigger portions to encourage moderation.

Tip 3: Aim for sustainability

While exercise has many health benefits, too much of it, particularly high-intensity movement, can cause added stress on the body, which can cause some people to overeat for comfort. Swapping one high-intensity workout for a lower-impact activity like yoga or a walk could help, Trotman said.

She recommends Christine try to keep her stress levels down and sleep for seven hours a night — or as much as possible with two children.

Keeping her energy levels up by resting and eating enough should help Christine stick with her healthy lifestyle.

"Sustainable fat loss is about finding an approach that feels enjoyable and manageable long-term," Trotman said. "If a diet feels too restrictive, it may lead to cycles of deprivation and overindulgence, making weight loss harder in the long run."

• Hugo and Ross Turner followed a high-fat and high-carb diet, respectively, for 12 weeks.
• The identical twins both got fitter and leaner, but Hugo said he lacked energy on the high-fat diet.
• A sports scientist advised eating a balance of carbs and fats that fits with your lifestyle.

A pair of identical twins who followed different diets for 12 weeks both got fitter and leaner regardless of whether they ate high-fat or high-carb — but the high-carb twin had more energy.

Ross and Hugo Turner, 36, professional adventurers who live in the UK, have previously tested the effects of 40-minute workouts versus 20-minute workouts and compared muscle mass and chronic-disease biomarkers after eating vegan and omnivorous diets, respectively.

They asked their 25,000 social media followers what to try next, and it became clear people wanted to know whether a low-carb or low-fat diet was "better" for strength, fitness, and aesthetics.

While some people, such as keto-diet devotees, swear by going low-carb and high-fat to hit their goals, others argue that cutting fats is the route to results.

To determine whether the brothers could maintain their already high levels of strength and fitness during the experiment, rather than lose fat or build muscle, sports scientists at the UK's University of Loughborough monitored them.

While Hugo, who was on the high-fat diet, gained more muscle than his brother, he told Business Insider he performed worse and felt more fatigued during intense exercise. Ross, who was on the high-carb diet, didn't put on as much muscle but lost a little more fat and performed better in cardiovascular tests. The twins now plan to tweak what they eat depending on what expedition they're on.

The experiment was anecdotal and not large enough to prove which diet is "better." But a sports physiologist who worked with the brothers told BI it was interesting that both got fitter.

The twins added 500 calories of carbs or fat to their diets

Before the experiment, both Hugo and Ross balanced carbs and fats in their diets. For the experiment, they ate about 3,500 calories each day, 2,500 from three meals and two snacks from a food delivery service called Frive.

They didn't want to go to extremes so made their diets nutritionally different by only 500 calories a day: Hugo with more fats and Ross with more carbs.

Hugo followed Frive's low-carb meal plan and added high-fat foods such as olive oil, butter, nuts, eggs, and avocado. Meanwhile, Ross followed a "balanced" meal plan and added calories from high-carb foods such as pasta and rice, while avoiding high-fat foods.

To support their training, they also consumed 350-calorie protein shakes each day. Keeping your protein intake high is important for muscle building and repair, so was a nonnegotiable.

The Turners did similar workouts featuring a mixture of cardio and strength training using home gym equipment and rested every three days.

"We weren't perfect with our training, but we weren't perfect together," Ross said.

The low-carb and low-fat diets felt restrictive

Hugo said he found the high-fat diet "incredibly difficult" mentally and didn't feel energized or motivated.

"I just never felt good," he said. "I was eating at least six times a day and never felt full or satisfied, hence I was constantly hungry. But equally, I didn't have the crashes that I would probably associate with a higher-carb diet."

Hugo said the high-fat diet felt relatively repetitive, and he missed feeling full. Fat contains 9 calories per gram whereas carbs (and protein) contain 4. So you can eat more carbs for the same number of calories as a smaller portion of high-fat food.

For this reason, some people don't feel so full on a high-fat, low-carb diet. Others, however, find they don't feel satiated without consuming a decent amount of fat.

Ross said he missed the mouthfeel of high-fat foods but felt full. He'd occasionally have a small piece of dark chocolate, which helped with the cravings a little.

"I had my first piece of cheese in 12 weeks yesterday, and it tasted insanely good," Ross said after the experiment, and the brothers agreed that were really looking forward to eating pizza.

Endurance exercises were tougher on the high-fat diet

Before and after the experiment, the Turners measured their body compositions.

On the high-fat diet, Hugo:

• Gained 3 kilograms (6.6 pounds) of muscle
• Lost 0.3 kilograms (0.6 pounds) of fat
• Gained internal (visceral) fat: increasing from 11.4% to 12.6%
• Saw no change in his cholesterol levels

On the high-carb diet, Ross:

• Gained 1 kilogram (2.2 pounds) of muscle
• Lost 0.9 kilograms (two pounds) of fat.
• Lost internal (visceral) fat: decreasing from 11.5% to 11.1%
• Lowered his cholesterol

The Turners also tested their strength and fitness, including documenting changes in their bench presses, VO2 max, and back squats, among other exercises.

They both got better results on the strength tests by almost the exact same amount, but Hugo (high-fat) lacked energy in the cardiovascular fitness and endurance tests.

"Around 40 minutes into the running I felt like I was completely done," he said. "It felt dreadful."

Data collected by the researchers backed up Hugo's feelings: By testing their lactate thresholds while running (which involved taking blood pricks from their ear lobes every 10 minutes), they could see Hugo was struggling. Blood lactate correlates with how hard someone is working metabolically.

Ross, who was able to run for longer by the end of the experiment, noted that "carbs are very good and readily available for providing the body with energy at higher intensities."

There's no such thing as the 'best diet'

Steven Harris, a performance physiologist at Loughborough University who worked with the Turners, said it was notable that both twins saw improvements in cardiovascular fitness and metabolic health.

But the high-carb diet appeared to help Ross push himself slightly harder, possibly during his 12 weeks of training and not just the final tests.

While detailed breakdowns can be helpful for elite athletes, Harris advises the average person to eat a balance of carbs and fats that makes them feel their best and fuels their lifestyle, rather than copying what others say is the "best" diet.

Generally, if you know you're going to do a tough training session, you'll probably perform better if you've got some carbs in the tank, Harris said, which aligns with what other nutrition and sports experts have previously told BI.

While the Turners both prefer eating a balance of protein, carbs, and fat day-to-day, they said they might tweak their diets before particular expeditions going forward.

For example, ahead of high-intensity activities that raise the heart rate a lot, such as cycling, running, or kite skiing, they would up their carbohydrates beforehand. Conversely, if they were doing a walking expedition or something slower-paced, they'd choose a higher-fat diet, they said.

Correction: February 6, 2025 — An earlier version of this story misstated how much muscle Hugo Turner gained during the experiment. He gained 3 kilograms, not 1 kilogram.

Kristen Bell knows how hard it can be to fit exercise into a busy schedule.

During our Zoom call, we realize we're both missing our regular workouts to do this interview — it's Monday evening in the UK for me and morning in LA for her. But we agree that we'll both do a few dumbbell curls while cooking later. An exercise snack, if you will.

"I don't want to get to it, but I will," Bell, 44, tells me.

It's a cliché that celebrities are "just like us!" but starring in huge projects like "Frozen" and "Forgetting Sarah Marshall" or "The Good Place" and "Nobody Wants This" won't help you persuade your kids to eat their vegetables.

In the latest installment of Business Insider's "5 to 9" series, where celebrities share how they spend the hours they're not working, the Golden Globe-nominated actor gives a glimpse into her life with her husband, the actor Dax Shepard, and their two daughters, aged 10 and 11.

What time do you start your day?

The whole family wakes up at 7 a.m. I have been a longtime committed supporter of not waking up before 7 a.m. I remember when our babies were born and other parents said, "Ours wake up at 5.30 a.m." and I thought, "No, I'll find the receipt, I'm not interested in that."

I'm not a morning person, and unfortunately, full disclosure, I'm also not a night person.

I'm pretty much a non-functioning corpse before I've had any caffeine, so I must chug something caffeinated to be able to speak. My primary objective when I wake up is to get to coffee, matcha, or even Diet Coke as quickly as possible.

What do you have for breakfast?

It depends, but I love it when our family eats eggs, for the protein and fats. We're also big fans of oatmeal but I try to slip in some protein powder. The girls do eat cereal, which is not my favorite, but I'm not here to be too strict and cereal is very fun. Sometimes I make high-protein pancakes.

Your daughters are lucky.

Tell them, they hate it.

Are they picky eaters or just average kids?

Aren't those things the same?

They're picky, but we talk a lot about health, nutrition, and how food affects our bodies and minds. I don't tell them they can't have a doughnut, but I tell them to notice how they feel 30 minutes later.

I'm a big fan of tough love with my kids and sometimes I have to say: "We are not always eating for pleasure. Sometimes we're eating because we know that's what our body needs."

They absolutely love Plezi drinks which are lower in sugar than other drinks [Bell is an investor and brand partner of Plezi Nutrition]. Obviously, water is the number one thing we should be giving our kids.

But the reality for any parent is that they are going to ask for something sweet and you can either fight with them all night or you can give them a Plezi and it feels like a treat.

Exercise snacking and heavy lifting

How do you keep fit?

My husband started working out a lot during COVID-19, and because I'm so competitive, I follow whatever he's doing.

For a long time, I did workouts that were tailored to women like Pilates. I enjoy those things but I really hit my stride and probably have the best body I've ever had at 44 — not just in terms of shape but also strength, endurance, and capacity — when I started heavy lifting.

My husband has been biking a lot recently to build quad strength. For the last two weeks, he cycled up to the observatory, which is a huge hill, every day.

I didn't think I could handle that, so I started with the hill in our neighborhood, which is still formidable. For the last five days, I've been on my daughter's trail bike doing 15-minute uphill bike rides.

Uphill cycling is really tough.

It's so tough. I'm very active but I never commit to just one workout because I like to challenge myself. There will be six weeks where I hike every day and the minute it feels a little bit comfortable, I'll switch.

I don't have hours to keep fit. I desperately try to fit in, say, that 15-minute cycle, but if it'll mess up my day I'll get to it later.

I keep a set of 10 or 15-pound weights underneath furniture so when I'm cooking dinner, if I haven't worked out that day, I'll do a set of bicep curls or shoulder presses while something simmers on the stove. Sometimes my workouts are sliced into my day in one-and-a-half-minute segments.

That's a thing — it's called exercise snacking.

Oh yeah, that's it. I hear people talking about their 90-minute workouts. When am I going to get that time? Never. So I rely on exercise snacking.

I try to habit-stack, too. I let the dogs out to pee at 9 p.m. every night, and then I do 24 squats. I've done that every night for six months, and it's great because I don't have to make time.

Reading and chatting before bed

Who cooks dinner?

My husband cooks a couple of times a year, and he is very good, but he usually doesn't have time. Everybody eats differently in my household, and I'd love to evict them all. I hate it, but I'll deal with it. The girls are picky. My husband is gluten-free and incredibly high-protein, so his meals are different.

I am not Martha Stewart. I pop things in the microwave and just try to make it work because, ultimately, as long as there are a couple of colors on the plate and at least one vegetable for the girls (usually frozen peas), that's my only commitment.

I was vegetarian for 30 years and vegan for a few, and then three years ago, I started eating meat again. It finally didn't feel weird to me. I felt like I needed and wanted it. Now I try to eat high-protein like my husband to support the lifting.

At family dinners, it's a mishmash but we eat together. The community of eating is far more important to me than the presentation.

What is bedtime like in your household?

We all go upstairs around 7:30 p.m. I usually sleep in the bedroom with my daughters as they don't like to sleep alone. My husband gets the master bedroom all to himself, which is lovely for him.

It's important to explain to kids why they have to do something. If they don't want to go to bed, we explain why sleep is important.

The four of us will lie in the kids' room and talk for about 45 minutes. My kids' brains are very open at night, they tell us all about their day. We usually read a book, and we're currently reading "Mandy" by Julie Andrews, which they really like. Sometimes my husband does voices with their stuffed animals.

I find it's a connective period and our way to plug back in, let them know everything is safe, the day is gone, it's just our family, and everyone can fall asleep peacefully. But it's long. It's 45 minutes to an hour, and then everyone falls asleep around 9 p.m.

Sometimes, I sneak out of the girls' room to watch a show with my husband in the master bedroom, then sneak back in.

We have three bedrooms, but our kids are very lucky and very privileged, so I was like, "Guess what? You're going to share a room, and you're going to have to deal with it, so figure it out."

• Magnus Lygdbäck takes a balanced approach to staying fit and in shape.
• The celebrity trainer makes sure his activities are enjoyable, necessary, or something he'd like to master.
• Lygdbäck's health also essentials include sleep, stretching, and avoiding negativity.

Magnus Lygdbäck is not interested in "optimizing" every aspect of his day to live as long as possible.

Sure, the Hollywood personal trainer who has worked with the likes of Alicia Vikander, Gal Gadot, and James McAvoy would like to stay as fit, healthy, and in shape as he was in his 20s. But the 45-year-old isn't not striving for perfection and, unlike other elite trainers and some self-proclaimed "biohackers," enjoying life is a high priority for Lygdbäck.

"If we find out in the future that cold showers in the morning prolong our lives, I'm pretty OK with living a little bit shorter," Lygdbäck, who is from Sweden and based in LA, told Business Insider.

Lygdbäck feels particularly strongly about sharing his more balanced approach to health with so much noise online about "optimizing health" for "maximum results."

"I think that we focus too much on how to live the longest life, how to build the most muscle mass," Lygdbäck said. "Nowadays it's all about optimizing and finding the best way to do everything. That's great to know, but you don't have to live that way. For me, it's much more about: how do I live my best life and what makes me happy?"

Lygdbäck shared his three-pronged approach to staying fit, strong, and in shape — while enjoying life.

1) Make sure your workouts tick 3 boxes

Lygdbäck thinks holistically about exercise and ensures he is doing something to tick each of the following boxes:

1. Something he enjoys
2. Something his body needs
3. Something he wants to master

For Lygdbäck that means strength training for number one; pilates, yoga, or stretching ("my body needs it, I don't love doing it all the time") for number two; and pickleball or jiu jitsu for number three.

"I think that's how we need to look at not only training and health, but life in general," Lygdbäck said.

Like many people with life and work commitments and families, Lygdbäck is busier some weeks than others, so he can't always fit in as many workouts as he'd like.

In an ideal world, however, he'd do strength training four times a week, play pickleball twice, and then do some stretching or pilates at the weekend, he said.

He hopes this will enable him to do what he loves for as long as possible.

"I want to make sure that my body can function and move well because that gets harder with age," he said. "I want to feel great, I want to be strong, and also want to be able to do everything that I did when I was 25."

His priority is maintaining his current levels as best he can rather than hitting new records or pushing himself to his limits.

2) Follow the 17/20 rule for an enjoyable and nutritious diet

Lygdbäck takes a similarly balanced approach to food by following what he calls the "17/20 principle." 17 out of 20 of his meals and snacks are "on point" (he prioritizes protein and fiber), and for the remaining three he has whatever he wants.

3) It's vital to rest and recover

Unlike many people in the fitness industry, Lygdbäck is not a fan of so-called "active recovery," which is usually low-intensity steady-state cardio like jogging or cycling.

"I see it all the time from people who want to work out, they call it 'active recovery' but it's more like a cardio session, even if it's a lighter one," Lygdbäck said.

Lygdbäck's recovery principles are simple: He tries to sleep for seven hours a night, stretches, and uses a foot massager.

And despite his aversion to cold morning showers, he will occasionally intersperse them with sauna time to reap the well-established recovery benefits of hot and cold therapy.

Ultimately, Lygdbäck's health non-negotiables are moving often, eating well, sleeping enough, and avoiding toxic people.

"I avoid hanging out with people that are negative or have bad energy," Lygdbäck said. "You can't lecture the world, but I make sure to remove myself as soon as I can."

• James Collier is a dietitian and the cofounder of the "complete food" brand Huel.
• Collier thinks the average person's diet in the West is bad for their health and the planet — but has a solution.
• Collier thinks about the whole cycle of food production, from farm to plate.

James Collier, a dietitian and the co-founder of the multi-million dollar "complete food" brand Huel, believes he can fix our food system.

It troubles him that we rely on what he views as unethical, intensive farming that worsens the climate crisis, and that not enough people know that eating more fiber — preferably from plant-based sources — can improve their mental and physical health.

Collier, 52, described to Business Insider his approach of "contemplative nutrition" — thinking about the whole cycle of food production, spanning ethics and sustainability as well as its direct nutritional value.

If you keep these in mind, Collier believes, you, and the planet, will be happier and healthier.

Here's how he practices "contemplative nutrition" day-to-day.

1) Eat plants and lots of fiber

Collier believes we are in a "fiber crisis."

Eating fiber is hugely beneficial, including for gut health. However, a 2023 study by Texas Woman's University found that only 5% of men and 9% of women in the US consume the recommended daily 28 to 34 grams, depending on age and sex.

Collier said eating more plants will help the average person get more of the nutrients they need, including fiber. It's typically more sustainable too, he said.

"I became more and more sure that there's an overconsumption of meat," Collier said. "Then I started looking at the ethical considerations and thought the way we treat animals in intensive farms just doesn't sit right with me."

In 2019, he decided to mostly avoid intensely farmed meat and poultry where possible, and limit his animal-derived calories to 10%.

"A couple of days a week, I almost have zero animal-derived products, I have smaller portions of meat at meals, and I make that up with other protein sources," Collier said. "If you have a plant-rich diet, then the fiber takes care of itself."

He added: "One of the simplest things you can do to impact climate change is to change your diet. It really doesn't affect you that much and you can have a huge impact by doing that. It's easy and you don't have to be vegan."

2) Avoid 'junk food'

Growing public knowledge about "ultra-processed foods," made using ingredients and techniques not found in the home, has only confused people about what to eat because it lacks nuance, Collier said. Other dietitians who have spoken to BI agree.

A slice of high-fiber, wholegrain bread, for example, may be ultra-processed, but isn't equal to, say, a doughnut or a packet of chips, they argue.

It's for this reason Collier uses the term "junk food," which he says is easier to understand. If you minimize your intake of "junk food," you will likely be eating a nutritious diet.

So although Huel products are technically ultra-processed, Collier consumes them at least once a day. The original powder, which is marketed as a nutritionally complete food (he insists it's not a "meal replacement"), ready-to-drink bottles, bars, and "hot and savory" meal pots may be all he has if he's at the office.

Dietitians who have previously spoken to BI advocate for a "food-first" approach to getting the right nutrients, as opposed to using shakes or supplements.

Collier doesn't suggest people have Huel products for every meal. But in a world where people don't always have the time or resources to cook a nutritious meal from scratch to enjoy with family and friends, in his eyes it's "the best plan B."

Professor Thunder Jalili, a nutritionist at The University of Utah, told an episode of the "Who Cares About Men's Health" podcast that while Huel shouldn't be the foundation of a person's diet, it's fine "once in a while."

3) Socialize and stay active

It's well established that strong social connections and keeping active are linked to living healthy longer, and Collier prioritizes this as much as exercise.

"I'd rather people go to the pub and have a pint than be socially isolated," said Collier, who is based in the UK.

Collier said he feels lucky to have lots of family and friends, and keeps active and social with a mixture of resistance training, circuits, running, stretching, and yoga.

Collier's sick mother inspired him to eat more vegetables as a child

Around the age of 11, Collier started eating more vegetables after his mother was diagnosed with terminal cancer and became vegetarian. He could never prove it, but wondered if that contributed to her living for another decade.

Collier also experienced first-hand how nutrition science is constantly evolving. When he got into bodybuilding, he would eat six high-protein meals a day at a time when "protein spacing" was advised, thinking that was the only way to reach his goals. Now, dietitians recommend consuming protein as part of regular meals and snacks.

He went on to study nutrition at university and worked as a dietitian for the UK's National Health Service for seven years, which he said made him compassionate.

In 2015, when the entrepreneur Julian Hearn contacted him and asked him to co-found Huel, he jumped at the chance to create a product that was nutritious and convenient. At the time, he wasn't really thinking about Huel being sustainable, that was a happy accident.

By 2021, Collier started writing a book to bring his philosophies together, and "Well Fed: How Modern Diets Are Failing Us and What We Can Do About It" was published in January 2025.

"I want people just to pause and think about their food choices just a little bit," he said.

• Vacations can be a chance to take a break from, not just work, but typical food routines, too.
• That can lead to weight gain, but it's probably water weight, not fat, a dietitian said.
• Weight gained after a vacation is nothing to stress about and is completely normal.

Sometimes the scale can creep up by a few pounds after a trip full of good food and drinks, but it likely won't have a long-term effect on your weight.

Weight gained after a vacation or indulgent weekend is likely caused by water retention, not fat, Kara Mockler, a registered dietitian and training consultant, told Business Insider in 2022.

This can be worrying if you're trying to lose weight, but it's normal after eating more and isn't anything to stress about, Mockler said.

The extra weight usually falls away after you return to your normal diet. In fact, taking a break from your diet while on vacation can even be beneficial in the long run.

Vacation weight gain is often largely water

After a holiday weekend or a vacation, it's normal to see some weight fluctuation. Celebrations and vacations can involve eating foods higher in carbs and salt than your normal diet, and both of these lead to water retention, Mockler said.

"We store carbs as glycogen in our body, and for each gram of glycogen we retain several grams of water right along with it," Mockler said. "Same with salt."

This is why some people feel more bloated after a salty meal.

"So the uptick on the scale after a short period of higher calorie intake is mostly water," Mockler said.

In 2022, actor Rebel Wilson said she gained nearly 7 pounds after a week at an all-inclusive resort.

Personal trainer and fat-loss coach Jordan Syatt estimated that not even a pound of Wilson's holiday weight gain was actually fat.

"When you go on vacation for a weekend, a week, or even two weeks, it's physiologically impossible to gain that much fat," he told BI in 2022. In addition to water weight, the food inside the stomach can actually cause the scale to go up, he added.

A diet break can be beneficial

Eating more food for a short period can give your metabolism a temporary boost due to the energy required to digest it, which is known as the thermic effect of food.

Taking a diet break can also relieve the mental and physical fatigue that can come with prolonged periods in a calorie deficit and lead to greater weight loss.

The key is to get back on track after your vacation ends, Mockler said.

"There's no need to restrict your food or over-exercise, just get back to normal and drink some extra water," she said. "The excess fluid will come off over the next few days, and you'll be right back on track."

• Staci Rice lost 64 pounds on a compounded form of the weight loss drug semaglutide.
• It was expensive so she tried to maintain her weight loss without the medication, and gained 26 pounds.
• Rice started a side hustle so she could go back on the medication.

The weight loss drug semaglutide was a "miracle" for Staci Rice, making cravings and "food noise" disappear and helping her to lose 64 pounds in around eight months.

To afford to keep taking the drug, she started a side-hustle in digital marketing alongside the 40 hours a week she worked to get her new insurance business off the ground.

Semaglutide, marketed as Wegovy for weight loss and Ozempic for diabetes, is part of the family of appetite-suppressing drugs called GLP-1s, which includes products such as Mounjaro. Many insurance companies cover the drugs for diabetes but not weight loss.

Rice, 42, from Georgia, is among users who take compounded GLP-1s that aren't FDA-approved, because they are significantly cheaper than branded products that can cost around $1,000 a month.

In August 2024, Eli Lilly reduced the price of its GLP-1 Zepbound by almost 50% to compete with knock-offs. It now sells for $399 to $549 a month, down from $1,059. In November, the Biden administration proposed a new rule to expand Medicare and Medicaid coverage to include GLP-1s for weight loss, but it's unclear if President Donald Trump will follow through.

But even the compounded form, which cost Rice $499 at the time, was expensive.

Rice stopped using semaglutide and gained 20 pounds

Rice started taking weekly injections of semaglutide in May 2022. After she achieved her goal of losing 64 pounds, she saved up for a $18,500 "mommy makeover" (tummy tuck and breast augmentation) in April 2023, she told Business Insider.

GLP-1 users are encouraged to build up from a low dose to minimize side effects like nausea and constipation. At first, a $499 supply lasted Rice three months, reducing to a month as she upped the dose.

After the surgery, she started injecting the medication less frequently to maintain her weight rather than lose more. In early 2024, money was tight after Rice changed jobs and semaglutide seemed like something she could cut back on. She bought the compounded drug online, so she made these changes without the guidance of a medical professional.

Dr. Spencer Nadolsky, an obesity specialist and founder of a virtual health clinic specializing in GLP-1s, told BI that it's not advisable to change doses without consulting a doctor.

"I thought that I could go less and less, and eventually, I got to where I was forgetting to take the injection," Rice said. "I was thinking I had this, I was thinking, 'Now I'm set. I don't need to take the medicine anymore.'"

Rice maintained her weight for a couple of months. And although she started eating more, she presumed it wouldn't affect her progress.

But the "food noise" in Rice's head — cravings for sugar and sweet treats when experiencing heightened emotions — gradually returned, and she regained 26 pounds over about six months.

Rice had a small amount of medication left which she would take now and then, but it wasn't enough to lose weight, and she couldn't afford her previous maintenance dose.

"I started to notice my clothes were getting tighter," Rice said. Knee problems, a swollen finger, and various other aches and pains returned.

Nadolsky said he'd seen clients who abruptly stopped taking GLP-1s because their insurance no longer covered them or there were shortages. However, regaining weight is the biggest risk associated with coming on and off the medicine, he said.

"Obesity is a chronic disease and these medicines work by helping people manage their appetite and food noise," he said. "The cost of these medicines must come down. And if insurance doesn't cover them, it would be ideal that the cost would be low enough to pay out-of-pocket for them. The medicines are not a short-term fix. They are designed and used for the chronic disease of obesity."

Lars Fruergaard Jørgensen, the CEO of Novo Nordisk which makes Ozempic and Wegovy, has previously blamed insurers and middlemen for the high prices of the drugs.

A side hustle to fund semaglutide

Towards the end of 2024, Rice had started her side hustle and restarted the medication on a low dose to minimize costs, deciding when to start and stop without medical guidance. The cost was different depending on the provider, and she used the money from her "very stressful" jobs to pay for it.

She now takes a low weekly dose (0.25 milligrams was her lowest, and her highest 2.5 milligrams). A 10-week supply costs her $305, and she is budgeting to afford it.

"I'm going to get back on track and I'm going to get back to where I was," Rice said. "But I hate that I ended up spending a good amount on a mommy makeover."

Rice said she feels guilty that she put her family in a financial bind and, if she could go back in time, isn't sure she would have had the surgery.

She hopes she'll be back at her goal weight by February, and then plans to stay on a maintenance dose long-term. She sees regaining the weight as a valuable lesson that maintainance without medication isn't as easy as she thought.

"It is a miracle medicine," Rice said. "I'm always going to be an advocate for it."

• Magnus Lygdbäck is a personal trainer and nutritionist who's worked with Gal Gadot and Ben Affleck.
• He has a unique, simple approach to healthy nutrition, which means no restriction or food guilt.
• Every 17 out of 20 meals should be "on point" — the other three can be whatever you want.

Magnus Lygdbäck is the personal trainer and nutritionist responsible for the physiques of some of Hollywood's biggest stars.

The LA-based Swede has worked with Alicia Vikander, Gal Gadot, Ben Affleck, Alexander Skarsgård, Katy Perry, and Harry Styles.

In addition to helping A-listers hit their goals, Lygdbäck practices what he preaches, and he takes a balanced approach to nutrition.

It's called the 17/20 system, and requires neither calorie-counting nor cutting out food groups.

Every 4 days, eat whatever you want for 3 meals

Lygdbäck said 17 of every 20 meals should be "on point" — the other three can be whatever you want to eat.

By "on point," Lygdbäck means that, ideally, those meals would be made up of "a good protein source, good fats, and slow carbs, and vegetables." Slow carbs are complex carbs, such as oats, rice, whole-wheat bread, and potatoes.

And for the other three meals "enjoy life."

"It means you can have pasta, you can go out with your friends, and you can enjoy a dessert or a glass of wine," he said.

Lygdbäck works in four-day cycles of five meals a day (three meals and two snacks), which means that every four days, your 20 meals start over again.

"We're in a world where it's all about 'optimize, optimize,'" Lygdbäck said. "But I don't exclude foods. I make sure to eat foods that I like. If it's something that I like that's unhealthy, I make sure not to eat it all the time. So three out of 20 meals, I eat what I want, I live life."

Portion your meals in fistfuls, not calories

When preparing actors for roles, Lygdbäck encourages them to track calories and macros (protein, carbs, fat), but doesn't think it's necessary for most people.

For those who want to track, he recommends aiming for between 30% and 40% of total food intake to be protein, and the rest a blend of carbs and fat.

Protein is Lygdbäck's top priority, personally.

"I make sure that I have enough protein on my plate, then after that, I look at carbs and fat to get a good mix, not too much or too little," he said. "And obviously I stack up on veggies and make sure that I'm getting as much fiber as possible."

Lygdbäck advises using your hands to keep portion sizes in check.

"For lunch and dinner, I do a fistful of protein, a fistful of fat or carbs or a combination, and two fistfuls vegetables," he said.

It's not a one-size-fits-all approach, but a starting point, and you can adjust based on your goals (fat loss or muscle gain), body type, and activity levels.

The approach is designed with 'happiness and balance' in mind

While some body transformation coaches encourage extreme methods, Lygdbäck's approach is more sustainable.

"There are so many diets and so much misinformation out there, so people don't really know what to do," he said. "I see too many people taking shortcuts to get something they want and in the process doing the wrong things and they're miserable.

"So I just think that we need to work much more on balance and happiness, and that's why I developed my system."

"I love food, I love a good glass of wine, I think that we should enjoy food as an important part of life," Lygdbäck said. "I don't believe in restricting, taking out foods, and telling people they're not allowed to eat something."

Don't feel guilty if you deviate from your nutrition goals, just get back on track.

"I hate when we have a guilty conscience after eating something," he said. "It's so easy to walk around and feel bad for eating food that's good. I want to get rid of that feeling entirely."

If you end up eating four meals in 20 "off track," it's not a big deal.

"I wouldn't beat myself up about the past, and I'd focus on the fact that I had 16 meals that were on point — that's pretty amazing," he said. "It happens. The system is not there to punish you. It's there to provide you with structure without forcing you to eat certain things or take out foods."

• Jeffrey, 57, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A dietitian said his diet might be too restrictive to maintain, and he should eat more carbs.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jeffrey, 57, submitted his eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

He said his goal is to lose weight.

Jeffrey described himself as "somewhat active," having recently started doing yoga or calisthenics daily. He also plans to build up to walking a minimum of two miles a day.

Jaclyn London, a dietitian, told BI that Jeffrey's restrictive diet would likely be difficult to maintain long-term, which could see him fall into a binge-restrict pattern and even leave him nutritionally deficient.

"It is possible to lose weight, keep it off, and still enjoy your life," London said. "And all of that can be achieved with some small but meaningful tweaks he can make to each meal and through the addition of some strategic snacks."

Eat a range of fruits at breakfast

For breakfast, Jeffrey eats three eggs with some avocado, plus Greek yogurt with berries or walnuts.

London said Jeffrey's breakfast is a nutritious choice, providing protein, satiating fats, and some fiber.

However, he could eat more fruit by always having some at breakfast and eating some for snacks and in meals later in the day.

"Berries are a very common 'low carb' fruit, but the truth is, fruit (and other whole foods) provide complex carbs on which our bodies thrive," London said. "Fruit provides antioxidants, fiber, key minerals, and phytochemicals that help us feel our best by supporting our gut health and overall immunity, and increasing our fiber intake so we can get (and stay) regular."

Don't be afraid of complex carbs

For lunch, Jeffrey typically has a turkey spinach wrap using a low-carb flatbread with tomato and feta cheese.

London recommended Jeffrey eat more carbs in the form of starchy vegetables, fruit, whole grains, and legumes.

"All of these are complex carbohydrates, which are nutrient-dense, provide additional fiber, minerals, and phytochemicals which deliver powerful nutritional benefits and have been linked to decreased risk of heart disease, cancer, and diabetes," she said.

Starchy vegetables like potato, sweet potato, and squash can be a good place to start, London said, as they are satisfying and will help Jeffrey stay feeling full longer.

He could then try to incorporate grains like oats, buckwheat, and quinoa into his meals once he sees that the vegetables only make him feel more energized without causing weight gain, she said.

Eat snacks rich in protein and fiber

Jeffrey said he generally doesn't snack but if his energy levels are low he might have an Atkins shake.

London said Jeffrey would likely benefit from eating more snacks rich in protein and fiber to prevent him from becoming ravenous before each meal and help him stay energized.

"Include fiber-filled foods like vegetables and fruit; pulses, nuts, and seeds; plus protein from animal and plant sources at each eating occasion, and add snacks that are satisfying, nutritious, and provide just enough energy to keep your weight loss on track without losing too much too fast," London said.

Instead of an Atkins shake, London recommended making a high-protein, whole-food smoothie using Greek yogurt or milk, fresh or frozen fruit, and some nut butter.

"This will add some fiber-filled carbs, protein, plus healthy fat to boost satiety and add extra nutrient density to Jeffrey's day," London said.

Stay hydrated and strength train

For dinner, Jeffrey might eat chicken, fish, or shrimp with green vegetables (such as broccoli, green beans, or asparagus). Sometimes, he adds a small chickpea salad with tomatoes and cucumbers, he said.

London said it's great that these meals are nutrient-dense and high in protein and fiber, but she again recommended adding some carbs. London said Jeffrey should aim to have carbs take up 40% of his overall energy intake.

Equally, London advised Jeffrey stay hydrated by drinking plenty of water and incorporate strength training into his workout routine.

"This is critical at every age, but especially as we get older," London said. "Replacing fat mass with lean muscle is the most effective way to keep weight off, maintain metabolic health, promote better strength, balance, and bone health as we age, and help your metabolism work more efficiently to promote slow, steady, and sustainable weight-loss over time."

• The Oura Ring is a fitness tracker popular among athletes, business execs, and celebrities.
• Fitness reporter Rachel Hosie has used one for four years and was originally attracted by its look.
• Oura ``Rings provide sleep data, step counts, and menstrual cycle tracking.

When I first learned about a new fitness-tracking smart ring four years ago, it wasn't the promise of high-tech features that most piqued my interest, it was the look.

As someone who enjoys both fashion and fitness, I didn't think the wrist-worn devices I'd encountered as a health reporter, such as the Whoop strap, Apple Watch, and Fitbit, were attractive enough for me to wear all day every day, to everything from the gym to a wedding.

But the Oura Ring, which just looks like a chunky band (mine is gold but other colors are available), was different.

Four years later, the look is still important to me, but it's the increasingly clever features that mean I still wear an Oura Ring.

Launched in 2013, the Oura ring's popularity has soared in recent years and can be spotted on the hands of athletes, business execs, and celebrities. Last December, the Finnish company announced that its valuation had doubled to $5.2 billion since 2022, thanks to $200 million in new funding. Various brands have launched their own smart rings in recent years — but Oura still leads the pack.

At $349 to $399 for the latest Oura 4 model, plus a $5.99-a-month subscription, it's not cheap, but neither is an Apple Watch, which can cost as much as $799 for the top model.

A few years ago, people were always surprised when I told them my ring was an activity tracker. Now everyone from the saleswoman at a jewelry counter to my sports teammates ask me if I'm wearing an Oura Ring and what it's like.

Here are the pros and cons of the Oura Ring that I've found after four years of wearing one.

Con: You can't really wear an Oura Ring while weightlifting

While the look of an Oura Ring is a big selling point to me, a wrist strap would be better for strength training, which is the bread and butter of my exercise.

For movements like deadlifts and pull-ups, I take my ring off as it pinches my skin.

However, I'm only interested in tracking the weights I use and reps in workouts, which trackers can't do and so I log separately.

Pro: The Oura Ring tracks my daily movements

I love that my Oura Ring picks up all my movement throughout the day, including my steps (a metric the Whoop strap, for example, doesn't track). And it's perfectly comfortable to wear, say, on a run, which is when I like to know my heart rate.

The Oura Ring can track various activities, and it's remarkably good at knowing what you've done, from cycling to rowing. It even picks up housework as an activity, which I think is a fantastic way to remind people that all daily movement, not just formal exercise, is important.

It also picks up restful moments, including naps if I were much of a napper.

Although my ring's battery life has slightly worsened with time, I only have to charge it for about an hour every few days.

While some people like having a screen on their device, data collected by the Oura Ring is shown on an app. I like being able to check mine when it suits me.

Pro: Oura Rings provide detailed sleep data

Oura Rings are generally considered to be among the most accurate wearables for tracking sleep, and it's really interesting to see not just how long I've slept in total but also the split between sleep phases, how long it took me to fall asleep, and the overall quality.

Research by the University of Oulu in Finland found that the Oura Ring measures resting heart rate at 99.9% reliability compared to a medical-grade electrocardiogram. Oura supported the study by providing equipment and software, and some of the authors were employed by Oura. However, the company was not involved in the study's design or collection and analysis of the results.

Shortly after waking up, I find myself reaching for the Oura app to see how I slept, rather than checking in with my body and seeing how I actually feel, which I don't think is a great thing.

The sleep data is clever and interesting, but arguably unnecessary for the average person. Wearing a smart ring won't improve your sleep, but it can help you change your habits.

Pro: The Oura Ring encourages you to rest

Like the Whoop strap, the Oura Ring was one of the first smart devices not just to push people to move more but to help users balance recovery with activity. If you're not well rested, Oura will suggest taking it easy.

I like that it promotes balance, but most people can only exercise at certain times and don't necessarily have the luxury of waiting for the next day when their Oura Ring might say they're in a better place to train.

That said, it's no bad thing to factor in that perhaps you should do a slightly lighter session.

Pro: The temperature sensors can tell you if you're sick

Oura Rings are very sensitive to body temperature, and this is one of the methods they use to determine when you're feeling tired and where you are in your menstrual cycle.

These features are really smart — I've heard various Oura users say their rings know they're going to get ill before they do, and studies support this. Similarly, mine has alerted me when my period is going to be a few days late based on my temperature.

I take Oura Ring data with a pinch of salt

While I do believe the Oura Ring is one of the most accurate wearables available, I also know to take all the data with a pinch of salt, and I won't live or die by what it tells me.

This is what Livvy Probert, a personal trainer, sports scientist, and head of science at personal health assessment company Hawq Score, previously told me. Wearable tech like Oura Rings are great for monitoring your own sleep and activity trends and progress, but because accuracy can't be guaranteed, you shouldn't necessarily read too much into the numbers.

• The personal trainer Ben Carpenter said it's a mistake to rely on willpower to make healthy changes stick.
• For lasting fat loss, Carpenter advises making habits that can be kept long-term.
• Work with, not against, your existing preferences, he said.

If you want to lose weight successfully — and for good — it helps to make it as easy as possible.

By making healthy habits effortless, you won't have to rely on willpower and are more likely to stick to them, Ben Carpenter, a personal trainer and fat loss coach, told Business Insider.

Carpenter's new book, "Fat Loss Habits," is designed to help people set themselves up for sustainable fat loss.

"When it comes to weight loss, a lot of people view obesity traditionally as a lack of willpower," Carpenter said.

But willpower is a finite resource, and at some point, it will run out, he said.

By choosing a form of exercise you enjoy, rather than what's optimal, you're more likely to develop a habit that becomes so ingrained in your routine that you don't have to think about it.

"Over time it becomes second nature," Carpenter said.

Think long-term

Changing your mindset about fat loss could be the key to getting off the yo-yo diet cycle.

Carpenter said that instead of asking yourself how you can lose as much weight as possible as quickly as possible, ask what you could still be doing in a year's time.

"What could you be doing so well a year from now that next January you aren't asking yourself again, 'What diet should I go on?' I think that's a fundamental mindset shift that would help most people," Carpenter said.

People go on and off restrictive diets like they're switching lights on and off, Carpenter said: "If someone can adopt health-promoting behaviors that they can adhere to for long periods of time, arguably the need for dieting diminishes."

For your weight loss to be long-term, you need to think about long-term habits, Carpenter said: "Most people are trying to achieve long-term goals, but they're doing it via short-term behaviors."

Dietitians have previously told BI that diets promising rapid, drastic weight loss are unsustainable and best avoided.

Keep a food diary for a couple days

Carpenter recommends people self-audit before trying to lose weight.

This could be as simple as keeping a food diary for a couple of days to help you identify tweaks. For example, swapping cream in your coffee for milk.

"I prefer to ask people what they're doing at the moment, their own preferences, and then try and find things that take as little effort and cause as little pain as possible," Carpenter said.

He added: "If you can get better results doing 99% of everything you are already doing, it takes a lot less effort and willpower than someone going, 'Here is your new diet plan, good luck.'"

Overhauling your diet can seem doable at the start but motivation often dwindles.

"From a motivation perspective, it could be really exciting to make substantial changes to your eating and watch the scale drop quickly. It might even motivate you to keep going," registered dietitian Alix Turoff previously told BI. "But when your plan is very rigid, this motivation typically lasts only a few weeks before you're burnt out and wanting to quit."

• Business Insider health writer Rachel Hosie struggled to decide whether to get Botox for her wedding.
• She said the decision was made harder by the rise of "undetectable" beauty treatments.
• People increasingly look inexplicably ageless, setting what she sees as even less attainable beauty standards.

Getting engaged a year ago was one of the most special and exciting moments of my life.

But wedding planning has come with some tricky decisions: Should I change my name? Is "Mr Brightside" an acceptable first dance song? And should I get Botox for the first time?

I've changed my mind endlessly: perhaps I'll get just a little something to smooth out the lines that, as a 32-year-old woman, have appeared on my forehead in recent years. "No, actually, I won't," I think.

For every sister-in-law warning against the "weird, shiny texture" Botox can give skin, a gym-mate encourages me to do it because I "won't look back."

I worry that Botox will become yet another expense alongside the mani-pedis, hair coloring, and waxing that are quietly expected of women to live up to patriarchal beauty standards, but my feminist principles are what are really causing me to hesitate.

While some men increasingly feel the pressure to look young, the scrutiny women — particularly those in the public eye — face is unrivaled. By erasing those signs of life, would I be part of the problem in a society that, as Anne-Mette Hermans, who studies the sociology of cosmetic procedures, told me, puts on women "a penalty on looking older"?

Deciding whether to get antiaging treatments like Botox isn't a new problem. Still, it feels harder to avoid as aesthetic treatments and surgeries become more subtle and less detectable and, in turn, make everyone look inexplicably ageless — setting even less attainable beauty standards.

I know that women are valued for looking young

Christine Hall, an aesthetic doctor at London's Taktouk Clinic, told me that since the COVID pandemic, skincare has replaced makeup as the aesthetic focus for many women and girls. This reflects a shift from the heavily made-up look of the mid-2010s — with many celebrities revealing they've had filler removed — toward looking "natural" and effortless.

Of course, by "natural," we mean young.

I've never worn a lot of makeup and am happy to go out and about bare-faced, so I was pleased that societal expectations changed. But the focus shifting from makeup to antiaging just as my first wrinkles appeared made me feel uneasy.

Antiaging has been big business for centuries, as Western cultures traditionally value women for beauty and fertility, which are seen as synonymous with youth. These ideals followed women when they entered the workforce in greater numbers.

"A beautiful appearance, especially for women, can definitely lead to advantages on the relationship market, but also in terms of jobs, in terms of promotions, in terms of so many different things," Hermans, an assistant professor studying cosmetic procedures at the School of Social and Behavioral Sciences at Tilburg University in the Netherlands, said.

Psychologists point to a phenomenon called the "halo effect," where people unconsciously assume an attractive person has positive traits, such as trustworthiness and intelligence. A 2021 study from researchers at the University of Buffalo found that people perceived as attractive "are more likely to get hired, receive better evaluations, and get paid more."

So wanting to cling to our youth makes sense, and I don't shame anyone for having treatments like Botox.

After the FDA approved Botox for cosmetic use in 2002, Gen X started the trend of facial "tweakments" in earnest. It was taken to new heights by millennials amid the rise of social media and filters that made them appear wrinkle-free. The Kardashian-esque "Instagram face" quickly became ubiquitous.

Now, increasing numbers of Gen Zers are getting "baby Botox" in their 20s in the hope of preventing wrinkles. (Some practitioners, however, won't administer Botox to line-free faces as it can actually make people look older and, if done incorrectly, lead to muscle atrophy and sagging).

While the US has tighter regulations around cosmetic treatments than some countries, it's remarkably easy in the UK, where I'm from, to find someone who will administer Botox — whether at a "home salon" or your dentist.

"The idea of tweaking things in your own body and especially the face, it's become far, far more normalized," Hermans said.

Gen Alpha, children born after 2010, is seemingly set to continue down the same path, with the emergence of "Sephora kids" who are as young as 10 and save their pocket money to buy expensive antiaging products they don't need.

"When I was 16 or 17, it was all about blue eyeshadow and putting on as much foundation as possible. And now obviously the trend is kids wanting Drunk Elephant products and acids on their skin," Hall told me.

Commenting more widely on beauty trends, Hall added: "Nobody wants to wear makeup. Everyone wants to have natural, glowing skin." At the same time, aesthetic treatments are "much more acceptable now," she said.

This combination has in part ushered in what's dubbed the "undetectable" era of beauty. In recent months, the faces of Lindsay Lohan, 38, and Christina Aguilera, 44, have been the subjects of online fascination because they suddenly looked dramatically younger without the tell-tale signs of cosmetic treatments.

For the average person who doesn't have the same resources as celebrities, this presents a paradox between wanting the result of treatments to look natural while also making enough of a difference to justify the price tag.

Earlier this year, I tried what I had hoped would be the holy grail of antiaging treatments: "microtox," for a hefty cost of £495 ($657).

Popular in Korea but relatively new in the West, diluted Botox is injected into the skin's surface rather than muscles, preventing a frozen-looking face.

I hoped my skin would be wrinkle-free while maintaining all movement and expression. While my skin glowed, the effect on my fine lines was negligible and wore off over a couple of months.

So, when I look at photos of myself in the run-up to my wedding and wince at my forehead lines, I think, sure, Botox may be contributing to low self-esteem among women, but we can't change the world overnight.

If everyone else is giving in and walking around with shiny, smooth foreheads, maybe I should, too?

I want to look like myself at my wedding

It's now less than six months until my wedding, and considering most people get Botox every three to six months, I've nearly run out of time to do a trial run.

Hermans told me that a big predictor of whether someone will get any kind of aesthetic treatment is whether those in their social circle have done so. None of my close friends have had Botox — yet.

For now, I've decided not to get Botox.

While I may have crinkles and lines on my face, I also know who I am, which I was still working out a decade ago. My face looks like me, lines included. Just as my muscle definition reflects my love of strength training, my forehead lines reflect that I've embraced life.

I still have moments where I catch my reflection in harsh lighting or an action shot photo and don't like what I see. But perhaps reframing how I think about my looks is the answer, not Botox. After all, trying to "fix" everything you dislike about your appearance is an expensive path to go down.

When I'm smiling at my new husband on our wedding day, I want him and everyone else to be able to see my joy — forehead wrinkles and all.