There’s a reason why it’s often said that “ abs are made in the kitchen.” Even if you work out regularly, most people can’t stay in shape unless they follow a healthy diet .
This becomes even more challenging with age. Julia Zumpano, RDN, LD , a registered dietitian with Cleveland Clinic’s Center for Human Nutrition, previously told Parade that women gain an average of 1.5 pounds after 50. She also pointed to a 2022 study of more than 13,800 adults that showed people saw the number on the scale go up by an average of 6.6% over 10 years.
But weight gain over 50 (or 60) isn’t inevitable. Karen Brown is a certified health coach and fitness instructor who has garnered over 1 million followers across social media by offering easy ways to stay fit. In fact, she’s never been healthier. How does she do it? Here, she shares the food rules she follows as well as the breakfast she eats every day.
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The Food Rules 67-Year-Old Karen Brown Follows to Stay in Shape
There are many ways to eat healthy (such as following the Mediterranean diet , a plant-based diet or simply following the national nutritional guidelines ), and Brown says that her preferred way of eating is a primal diet, which is similar to a Paleo diet . A primal diet focuses on whole foods (such as vegetables, fruit, high-quality animal proteins, oils with omega-3 fatty acids, nuts and seeds) while minimizing grains, sugar and ultra-processed foods. “I really prioritize vegetables, protein and healthy fats,” Brown says.
Instead of counting calories, Brown says she focuses on keeping her blood sugar levels steady . That means minimizing carbohydrate-based foods and, as she mentioned, prioritizing protein and healthy fats. “Your metabolism is affected by the number of insulin spikes you have in any day,” she says, adding that keeping sugar levels low and not spiking insulin is one of the key factors for longevity in overall well-being .
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Personally, Brown says she feels better when she doesn’t eat bread and many other carb-heavy foods. “I feel that eating bread and grains contributes greatly to inflammation and weight gain. That has been my experience. When I stopped eating bread and other grains, my menopause symptoms disappeared and my belly fat pretty much disappeared,” she explains.
Another major food rule she follows is not eating after 5:30 p.m. “That is a big game changer! By not eating for a 12-hour period or more, you will become a very efficient fat burner instead of using sugar for fuel,” Brown says.
The Breakfast She Eats Every Day
With all of this in mind, what does Brown eat for breakfast? “I eat pretty much the same thing every day for breakfast,” she says. “It consists of two free-range eggs, boiled. A smoothie that consists of wild blueberries, MCT oil, chia and flaxseed and a protein powder that is organic and consists of fermented greens.” She adds that the smoothie also includes a daily greens formula made with sea greens, low glycaemic fruits, prebiotics and probiotics.
Besides liking the way it tastes, Brown likes that this breakfast provides enough protein to energize her throughout the morning and keep her full for hours. Eggs are incredibly nutrient-rich, a good source of protein, unsaturated fats and vitamin D. The chia, flaxseeds and protein powder all have protein too. Not to be overlooked, blueberries are full of antioxidants, which benefit heart and brain health. As for the MCT oil , this is another source of healthy fats.
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As a health coach, Brown says that the biggest mistake she sees people make when it comes to breakfast is eating highly processed cereals full of sugar. “This is a guaranteed way to decrease energy as once you experience the insulin spike you will be in a fat storage mode,” she warns. Brown adds that smoothies can also be high in sugar, if they are made primarily with fruit and not with greens or other vegetables.
The combination of eggs and a green smoothie spiked with MCT oil is a balanced breakfast Brown loves, but it’s certainly not the only nutritious way to start the day. The key is prioritizing whole foods high in protein, healthy fats and fiber while minimizing foods high in carbs or sugar, she says. That still leaves a whole lot of foods to build your morning meal with.
Starting the day with a nutritious breakfast sets the tone for making healthy choices the rest of the day. Take it from a 67-year-old fitness influencer!
Next up, this is the number one sign of aging well, according to a geriatrician .
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