A doctor says 'genetics aren't destiny' when it comes to fat loss and shares 3 simple ways to boost metabolism

Tech Insider : Business
Dr. Adam Perlman
Dr. Adam Perlman, an integrative and functional medicine doctor, shared lifestyle changes that can boost metabolic health.

Dr. Adam Perlman

I was an active runner for 10 years, then I burned out. Switching to walking helped me lose fat and feel energized again.

Tech Insider : Business
runner in cornfield
I got burned out on running after my first marathon. Walking and taking more strength-training classes helped me keep in shape.

Julia Pugachevsky

How to lose fat while maintaining muscle, according to the personal trainers of celebrities and business execs

Tech Insider : Business
A man does chin-ups at an outdoor gym.
To lose fat without losing muscle, you need to eat a high-protein diet while staying in a gentle calorie deficit, trainers told Business Insider.

Cavan Images/Getty Images/Cavan Images RF

A longevity researcher doesn't take any supplements. Here are his 3 anti-aging habits instead.

Tech Insider : Business
Dr. Thomas Rando; a salmon salad
Dr. Thomas Rando generally follows the Mediterranean diet and fasts once a week.

Thomas Rando/MonicaNinker/Getty Images

I tried to change my body composition for a year. Here are 3 things I did to cut my body fat mass by 7% without hating my life.

Tech Insider : Business
Woman exercising; woman getting body composition analysis
Body composition analyses helped me track my progress in losing fat and gaining muscle.

Julia Pugachevsky

To build muscle, you need a 'de-load' week. Here's how a powerlifting doctor strategizes rest for maximum gains.

Tech Insider : Business
Dr. Shernan Holtan jumping rope at a CrossFit gym
Dr. Shernan Holtan does powerlifting and CrossFit to stay healthy. She said taking a break from exercise with regular "deload weeks" helps to build muscle and strength while preventing injury.

Courtesy of Roswell Park Comprehensive Cancer Center

A dietitian shares how the '80/20 rule' helps her eat enough protein, fiber — and pastries

Tech Insider : Business
Maddie Pasquariello
Pasquariello cooks most of her meals and devotes 20% of her diet to treats.

Sophie Sahara

Everything a sports dietitian — and busy mom of 2 — eats to build muscle and fuel for workouts

Tech Insider : Business, Sports
Morgan Walker
Morgan Walker, a sports dietitian, works out early and preps most of her meals in advance.

Morgan Walker

What older athletes teach us about longevity

Tech Insider : Sports, Business, Style

What does it take to become an athlete at 70, 80, or even 90? Five older Americans prove that it's never too late to start and that exercising "is the most powerful drug for longevity." They've set goals, built community, and found purpose through sports such as swimming, track, table tennis, and powerlifting.

I meal-prep virtually the same high-protein sheet-pan dinner every week. It only takes 3 Trader Joe's ingredients.

Tech Insider : Business, Sports
Trader Joe's salmon, farro, and broccoli; a cooked salmon with broccoli
I buy salmon, quick-cooking farro, and vegetables from Trader Joe's, making for an easy sheet-pan dinner.

Julia Pugachevsky

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