Alan Aragon is a leading nutrition researcher and educator with decades of experience has the answer. “Food hunger and cravings are not the same thing,” he shared. “Hunger can influence the intensity of food craving, but food craving is very food specific,” said Aragon.

“So, contrary to popular belief, cravings rarely happen because of some sort of nutritional deficiency,” the researcher added in a 2024 video from Nutritional Career and Coaching Institute. In other words, the sudden need for cookies is usually not your body begging for some magical missing micronutrient.

On the flipside, “food cravings are the result of conditioned responses to the environment that reinforce the positive emotions and positive psychological state that you associate with a given food,” he added. So the question is, how do you beat the cravings that can throw you off your goal?

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At first glance, it seems like the safest move is total avoidance: cut out all the “bad” snacks, clear the cupboards, and white‑knuckle your way to your goal weight. But Aragon points out that cravings usually do not disappear just because you deprive yourself. Thankfully, Alan Aragon had some solutions.

Step 1: Build a High-Satiety Diet

Instead of leaning on willpower, Aragon’s first move is to shape your daily meals so they naturally keep you full and calm around food. “First of all, design your diet so that it is a high satiety diet,” he advised. That means building your plate around plenty of protein and fiber, think lean meats, eggs, dairy, legumes, whole grains, fruits, and vegetables. So you stay fuller for longer, and your appetite feels more stable.

Step 2: Make Smarter Swaps

Once your base diet is more satisfying, the next step is to make simple swaps instead of chasing perfection. Aragon encourages you to look at the foods you crave most and ask, “What could I swap this for that still feels good, but supports my goals better?”

Maybe dates or fresh fruit replace heavy candy, or a lower‑calorie ice cream or baked snack gives you a similar experience with fewer calories. You can also stick with the same type of food but choose reduced‑fat, lower‑sugar, or portion‑controlled versions, so you keep your favorites while gently nudging your habits in the right direction. Over time, these small, realistic changes add up to better long‑term control without making you feel punished.

Step 3: Reduce, Don’t Erase Your Snacks

The final step is about how often you eat those treats, not banning them forever. As Aragon explains, cutting your favorite snacks completely might “work” for a short time, but it often leads to a rebound where old habits and old weight return.

Fortunately, you do not have to give up chocolate, chips, or pizza to stay on track. “It’s not a big deal, just don’t overdo it. Just don’t have it with a high frequency throughout the week or through the month,” Aragon said.

By simply lowering how often you have those high‑calorie, highly tempting foods instead of outlawing them, you reduce their impact and keep your relationship with food more relaxed and sustainable, instead of swinging between strict dieting and “anything goes” mode.

So the real question is not just whether you are hungry or craving, but what you are going to do the next time that late‑night urge hits: will you pause, check in with your body, and choose in a way that serves your long‑term goals, or will you let the craving decide for you again?

Whether you’re picking pairs for your home or gym, space and durability matter. And if you want long-term progress, good design and smart construction should also be a priority. So choosing wisely makes training better, safer, and so much more enjoyable. So, walk through the 10 best dumbbells that Christopher Mohr (R.D.), Amanda Capritto (CPT), Jake Herod (NASM-CNC), and Kate Meier (NASM-CPT) helped BarBend pick out.

1. Giant Lifting Rubber Hex Dumbbells

These are the dependable, no-nonsense dumbbells you want if you’re building a serious home gym. The rubber coating protects your floors, the hex shape keeps them from rolling away, and the knurled handles feel just right in your hands. Plus, they go up to 100 pounds, perfect for anyone chasing real progress.

2. Snode AD80 Adjustable Dumbbells

If you want the strength of multiple dumbbells in one compact design, the Snode AD80s are a dream. With a 10–80 lb range and a smooth twist-lock system, switching weights feels seamless. The solid cast iron build and knurled grip make them ideal for strength training or fast-paced HIIT sessions.

3. REP Fitness QuickDraw Adjustable Dumbbells

These adjustable dumbbells stand out because they’re fast, really fast. The switch-style mechanism lets you change weights almost instantly, making them perfect for circuits or drop sets. You get 2.5- and 5-pound increments, a weight range up to 60 pounds, and a lifetime warranty that shows REP believes in their product.

4. Eleiko Evo Dumbbells

If luxury had a dumbbell form, this would be it. Eleiko brings barbell-level engineering into the dumbbell world with smooth-rotating handles, premium durability, and a design that feels almost effortless in your hands. Everything about these dumbbells focuses on control, comfort, and long-lasting performance.

5. PowerBlock Pro 100 EXP Dumbbells

Compact. Efficient. Legendary. PowerBlocks replace up to 30 individual dumbbells, saving enormous space without sacrificing strength. Their secure locking system minimizes plate movement, giving you a stable feel even during explosive lifts. These are ideal if you’re training in tight spaces but still want serious weight options.

6. Iron Bull Rubber Hex Dumbbells

Iron Bull gives you the classic fixed dumbbell feel: solid, simple, and ready for daily use. The fully knurled handle and rubber-coated head make them perfect for beginners and experienced lifters alike. With sizes from 5 to 100 pounds, they adapt as you grow stronger.

7. Rogue Urethane Dumbbells

Rogue’s urethane dumbbells bring toughness, style, and comfort together. The steel core wrapped in shock-absorbing urethane keeps them looking new even after heavy use. The welded handle and medium knurling offer a smooth grip, making them a favorite for both home and commercial gyms.

8. Titan Loadable Olympic Dumbbell Handles

For lifters who love customization, these handles turn standard Olympic plates into your own personalized dumbbell system. Each handle can support up to 400 pounds, yes, 400. The 28mm shaft feels like a barbell, the bronze bushings rotate smoothly, and the chrome finish ensures they’ll last for years.

9. CAP Cast Iron Hex Dumbbells

When you want something budget-friendly but reliable, CAP’s cast-iron dumbbells are hard to beat. They’re durable, straightforward, and available in a wide range of weights. Perfect for beginners who want to build a solid fitness foundation without overthinking their equipment.

10. FLYBIRD Fitness 55 LB Adjustable Dumbbells

Budget-friendly and practical, these adjustable dumbbells offer an 11-pound jump between weight settings unique, but something to keep in mind for progression. Otherwise, they function like any standard adjustable dumbbell while using cost-efficient materials to keep the price low.

Every dumbbell on this list brings something different to your training: strength, convenience, durability, or versatility. The real key is choosing the one that matches your goals, your space, and your style of training.

After spending the major part of a decade chasing and perfecting the physique that defines the Classic Physique division today, Bumstead’s training now focuses on athleticism and longevity. However, that doesn’t mean the competitor in Bumstead has taken a back seat.

In fact, Chris Bumstead showed just how competitive he is while posting about his workout. In the post where he broke down how the training targets both speed and strength in a single session, the former Classic Physique champ made an unexpected admission.

“No way my kids are beating me in any athletic feat!” Chris Bumstead wrote in the caption. So it’s safe to say the bodybuilding icon is setting the bar for his kids when they grow up. Yet, what can you take away from CBum’s training? Let’s find you.

How Strength Meets Speed in Chris Bumstead’s Training

What makes his approach interesting is how he starts slow and powerful before focusing on explosive movement. “Heavy weight isometrics in the mid-range primes the nervous system > firing high threshold muscle fibers,” Bumstead wrote in the caption while explaining his approach.

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“Then dropping to a lighter weight and moving as fast as possible teaches your body to recruit those same fibers with speed,” he added. And here’s how he applies those principles to his main routine.

The Workout Behind His Power-and-Speed Method

Chris Busmtead blends classic bodybuilding movements with explosive athletic work, creating a session that hits every angle with purpose. His routine builds strength:

• Incline Dumbbell Curl – 3×8
• Cable Triceps Extension – 3×8
• Seated Lateral Raise – 3×12
• Partial Lateral Raise – 3×30
• 3-Way Shoulder Raise – 3×4–8
• Bent-Over Reverse Fly – 3×20
• Dead Hang – 3x30s

Not just limited to traditional bodybuilding workouts

• Lunge Squat on Smith Machine – pushing heavy lower-body strength while keeping his balance locked in.
• Step-Ups –, building explosive drive through the legs just like an athlete.
• Incline Dumbbell Press Hold (Heavy) – using pure tension to load his chest and shoulders.
• Incline Dumbbell Press (Light, Fast) – turning that strength into speed with quick reps.
• Weighted Close-Arm Pull-Up Hold – firing his back and arms with tight isometric control.
• Medicine Ball Slams – letting him release power with full-body speed and aggression.

Every exercise has a purpose, and each one supports the next. And when you step back, you can see the bigger picture. Everything he does his warm-ups, his lifts, his speed work, his recovery comes from the same mindset: he wants to stay strong, fast, competitive and beat aging.

That’s why Chris Bumstead pushes so hard, and that’s why he confident when he says his kids won’t beat him at anything.

Derek Lunsford has become one of the most respected names in bodybuilding, and in 2025, he says a cleaner diet and the right supplements helped him look better than ever. He first proved his talent by winning the 2021 212 Olympia, then shocked everyone by taking the 2023 Mr. Olympia Men’s Open title. That win showed he could succeed in any division he entered.

He stayed focused in 2024, finishing third at the Mr. Olympia and proving he still belonged with the best. Then he stepped up again by winning the 2025 Arnold Classic Men’s Open, showing how serious he was about improving his health and performance. His dense muscles, sharp conditioning, and world-class back made fans talk even more about his transformation.

Everything changed when he made history with the 2025 Triple Crown, winning the Pittsburgh Pro, Arnold Classic, and Mr. Olympia for a massive $600,000. Fans couldn’t believe it, with one saying, “Derek Lunsford just won his 2nd Mr. Olympia title… he’s also the only man to win both the 212 and the Open division.” Even judges were firm, placing Hadi second and Andrew Jacked third, while Milos Sarcev reminded everyone, “Derek didn’t choose himself a winner. He was chosen by qualified judges.”

But Derek says what made this year special was taking his health more seriously, sticking to a clean diet, and choosing supplements that made him feel stronger. And when he looked in the mirror before stepping on the Olympia stage, he said simply, “I look better.” He truly believed everything was finally coming together.

The Injury That Shocked Everyone

Everything was going smoothly until 16 days before the biggest night of his career. Derek picked up 70-kilo dumbbells for incline presses, a moderate weight for him, and everything felt light and controlled. He tried to stay conservative, yet one rep changed everything. A sudden tear ripped through his chest, instantly filling him with fear that his entire season, maybe even his future, was slipping away.

There was no bruising at first, just panic as he flexed in the mirror, hoping his physique wasn’t ruined. The next day, he flew from Pittsburgh to New York, only to wake up bruised and swollen. “Since then… extremely bruised, but by the grace of God, it has been healing so fast,” he said, still shocked by how quickly his body recovered.

The Fastest Recovery of His Life

What should have taken months healed in mere weeks. In only 32 days, he went from injured to stepping on the Olympia stage at nearly full strength. Derek calls it an “expedited recovery,” a reminder that true resilience doesn’t start with muscle; it starts with inner health.

His Health Philosophy — Diet, Supplements, and Discipline

That belief shapes how Derek trains, lives, and wins. He always says the outside is a reflection of the inside, and he truly means it. “You need to make sure you’re taking your health very seriously, getting your blood work done, and taking your health supplements,” he explains openly. He trusts Merrick Health for his blood work and relies on a strict supplement plan to keep everything functioning at its best.

His diet is just as important. “You cannot skip a clean diet, guys… I like to eat healthy because I feel better, I perform better, and then ultimately you look better,” Derek says. That discipline fueled his comeback, giving him a sharper back, fuller legs, and the conditioning needed to beat giants like Hadi Choopan and Andrew Jacked.

Through every victory and setback, Derek leaned hard on his faith. He continued competing while grieving the loss of his grandmother and dealing with the sting of last year’s third-place finish. But instead of breaking him, those moments made him stronger. He often preaches that surrendering to God brings real strength, and his comeback proved exactly that.

Today, as a two-time Olympia champion from Tampa, Derek shows the world that bodybuilding isn’t only about looking powerful, it’s about building the kind of inner strength that can carry you through anything.

But what’s the secret behind his seemingly endless energy on the octagon floor? It’s a story about hard work, smart training, and a mindset that refuses to quit.

At UFC 311, Merab Dvalishvili showed exactly why his cardio is the stuff of legend. Facing Umar Nurmagomedov, Merab overcame early hurdles and didn’t just survive; he dominated with his unmatched stamina.

The fight went the full five rounds, but unlike many fighters who slow down, Merab Dvalishvili kept pushing, wearing down Nurmagomedov until victory was inevitable. This incredible endurance didn’t just earn him a unanimous decision win; it also landed him the Fight of the Night bonus, proving the excitement and intensity he brings every time he steps in.

How Merab Dvalishvili’s Cardio Journey Began

But here’s something fascinating: Merab’s cardio wasn’t always like this. During his recent chat on The Simple Man Podcast, he shared how his cardio development was a gradual journey. He said, “I think it’s just training. Because I remember when I started training and when I wasn’t training, I was getting tired, and it was normal, like nothing.”

Merab Dvalishvili explained how even in his early judo days, the matches were shorter and broken by breaks, unlike the constant, punishing pace of MMA. “My stomach was hurting from (being) tired, you know?” he added, painting a vivid picture of how far he’s come.

The Training Methods That Built His Engine

It didn’t happen overnight. Years of continuous effort built this engine. Merab told listeners, “Over the years, I just keep pushing, training. Even when I’m travelling, even if I’m not able to (do) sparring or wrestling, or Jiu-Jitsu, at least I run.” Running, he says, is the foundation of his endurance.

Whether sprinting before meetings, hitting the pavement for short, intense bursts, or enjoying longer jogs at night, he keeps moving. He also mixes in hill sprints, pushing himself up and down slopes to build that extra stamina and power.

Islam Makhachev’s Influence and UFC 311 Comparison

But Merab Dvalishvili isn’t alone in this cardio mastery. At the same UFC 311 event, Islam Makhachev demonstrated peak conditioning with his winning lightweight performance. Together, their fights were a masterclass on why cardio is more than just endurance; it’s a blend of physical, mental, and technical domination.

Trending slideshow: Inside Islam Makhachev’s UFC Training and Diet Routine Behind Championship Fitness

Mohd Mudabbir Ansari

Top fighters tailor their training to mimic the intense unpredictability of MMA battles. Merab drills high-rep takedowns and scrambles to test his limits, while Islam focuses on explosive power to keep delivering even when fatigue hits hard.

Natural Advantages and Modern Conditioning Tools

Part of the advantage for fighters like Islam comes from natural factors, too. Raised in mountainous Dagestan, training at high altitudes naturally boosts oxygen efficiency, a secret weapon for stamina. Others replicate this with hypoxic training to boost their capacity regardless of where they live.

The Role of Recovery and Mental Toughness

But all the physical work means nothing without smart recovery. These champions know when to rest, hydrate, and fuel their bodies right so they can bring maximum effort daily. And it’s not just physical; mental toughness is the glue holding it all together. Training camps where fatigue feels overwhelming build a resilience that shines brightest in the cage.

Lessons for Fighters and Fans

So, what can aspiring fighters, coaches, or fans take away from this? Cardio isn’t just something you do; it’s a skill to master through dedicated, focused training that replicates the chaos and intensity of fights. The stories of Merab Dvalishvili and Islam Makhachev remind us that relentless work, smart training, and a champion’s mindset can overcome nearly any obstacle in MMA.

Curious about how you can build the kind of cardio that sets champions apart? The answer lies in pushing hard, recovering well, and treating cardio like the cornerstone of success it truly is. Whether you’re stepping into the cage or just trying to up your fitness game, the relentless spirit of fighters like Merab shows it’s all about consistency and heart.

None of his contemporaries could match the 800 lb squat and deadlifts that Coleman did. In fact, even his biggest rival, Jay Cutler, has admitted that no one worked harder in the gym than Coleman. Yet, that didn’t discourage Coleman’s rivals from trying, as The King revealed on social media.

What Does Ronnie’s Instagram Post Tell Us?

Four days ago, Ronnie Coleman spilled the beans about training with his fellow pros on Instagram: “Did you ever train with any of your competitors?” Ronnie answered with a laugh.

“Yep, yep. Me and Jay train together all the time, at least when we go to the gym show. So we train together on the road,” the 8x Mr. Olympia explained. He then joked about another ’90s icon, and Coleman’s earliest rival, Flex Wheeler, struggling to hang with him.

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“Flex, not so much. He came to Metroflex and tried to work out… did one set. He was like, ‘Man, it’s too hot in here and you lifting too much weight. I know what I’m getting myself into, and I ain’t about to do it.’” Ronnie said with a laugh. However, Jay Cutler never backed off so easily.

“Jay was the only one who would try to work out with me and keep up with me. But you know, I was killing him too,” Ronnie Coleman said, while explaining that even Cutler couldn’t keep up “once I put them five plates on that squat. He was done.”

So it’s safe to say that Jay Culter didn’t just try to surpass Ronnie Coleman on the Olympia stage. The 4x Mr. Olympia pushed himself, and in turn pushed Coleman to break their limits on the gym floor too. Today, that rivalry has blossomed into a lifelong friendship.

Cutler and Coleman continue to appear together at events, laugh about their gruelling training days, and uplift the fitness community. Their friendship, built on respect, rivalry, and shared suffering under heavy iron, has become one of the most iconic relationships in bodybuilding history.

Decades after their Olympia battles, they still stand as an example of how competition can create not just champions, but lifelong brothers in iron. But what about you? Do you work out with a gym partner? Tell us in the comments section. 

When he finally made it to the States in 1968, Schwarzenegger chased that dream relentlessly. After seven Mr. Olympias, helping define action cinema and becoming the Governor of California, Arnie has said: “America gave me everything.” Yet, it was that first Thanksgiving where he truly felt that he belonged in this new world he had always imagined.

How Thanksgiving Changed Everything

When he immigrated to America, bodybuilding was his passport, but it was people who gave him a sense of home. The training partners Arnie had befriended in the gym surprised the Austrian when they took him in and invited him to their home for his first-ever Thanksgiving meal. That simple gesture has evolved into a decades-long ritual.

The Schwarzenegger Institute posted Arnold Schwarzenegger’s annual Thanksgiving event at the Hollenbeck Youth Center on Instagram. In the caption, they recalled that first, unforgettable Thanksgiving dinner. “He (Arnold) will never forget how their generosity made him feel: loved, appreciated, and truly American. Happy Thanksgiving!” It was the moment the bodybuilding icon realized Thanksgiving was about community, kindness, and belonging.

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“These people were all helping me get going in America. To me, this was the ultimate of learning what Thanksgiving is all about, and it’s about giving back.” He said while speaking at what’s become a 35-year tradition of giving back at the Hollenbeck Center.

“I was always so happy to come here… to sponsor the food, the turkeys, the desserts… to make everyone feel like they’re part of America, part of Los Angeles, part of this community.” Arnold emphasized unity and generosity. “We all work together, and we all help each other. This is what this is all about.” added Schwarzenegger.

That quite Thanksgiving night played a powerful role in shaping Arnold’s life. The kindness he experienced as a lonely immigrant fueled his dedication to giving back, and the choices he made, as well as the people who came into his life, helped him become the global icon he is today.

How did you celebrate your Thanksgiving? Let us know in the comments section.

Ready to see which at-home ab exercises actually deliver real strength and stability? Let’s dive in.

1. Lying Floor Leg Raise

You can use this move when you want to target your lower abs without equipment. Lie on your back, keep your legs straight, and lift them up slowly while keeping your lower back pressed into the floor. This works because lifting the legs forces your core to stabilize and control the weight of your lower body. It’s best done on a mat at home and helps strengthen the lower abs, hip flexors, and overall core control.

2. Sit Up

Sit-ups are easy to fit into any routine and can be done whenever you have floor space. Just hook your feet or keep them free, lean back, and sit up with control. The movement trains the upper and middle abs by making them pull your torso upward. It’s a go-to exercise because it builds basic core strength and improves everyday movements like bending or getting up from the floor.

3. Weighted Crunch

When regular crunches feel too light, adding weight makes the abs work harder. Hold a plate or dumbbell to your chest, lie down, and lift your upper body by curling through your core. You can do this on the floor or a mat at home. The extra load increases tension on your upper abs and helps build strength faster, especially if you’re looking to progress beyond bodyweight work.

4. Plank

The plank is perfect for moments when you want a full-core challenge without any movement. Set your forearms on the ground, keep your body straight, and hold the position. You can do it anywhere, living room, the bedroom, or even outdoors. This works because it forces your abs, back, and glutes to stay tight, improving stability and posture for daily activities.

5. Side Plank

Use the side plank when you want to focus on your obliques. Set up on one forearm, lift your hips, and hold your body in a straight line. Doing it at home is easy because you only need a bit of floor space. The exercise strengthens the muscles on the side of your waist and helps with balance, twisting strength, and protecting your lower back.

6. Hanging Leg Raise

If you have a pull-up bar at home, this is the one to use for serious lower-ab training. Hang with straight arms and lift your legs up with control. The hanging position makes your abs work harder because they stabilize your entire body as your legs move. It’s advanced, but great for building strong hip flexors and deep core strength.

7. Russian Twist

This exercise works well when you want to hit your obliques and improve rotation. Sit on the floor, lean back slightly, and twist your torso side to side while keeping your core tight. You can use a weight or just your hands. The movement helps your body handle turning motions better, which is helpful for sports and daily twisting tasks.

8. Ab Crunch

Crunches remain a simple, reliable option for upper-ab activation. Lie on your back, feet planted, and lift your shoulders off the floor by tightening your core. You can do it anytime at home, no gear needed. It’s effective because you shorten the distance between your ribs and hips, directly targeting the upper abdominal muscles.

9. Dead Bug

Try this when you want something gentle but effective. Lie on your back, raise your arms and legs, and lower opposite limbs at the same time. This move teaches your core to stay stable while your limbs move, a key skill for preventing back pain. It’s great for home workouts because it needs little space and builds functional strength.

10. Mountain Climbers (Rotating or Standard)

Mountain climbers are great for quick core work when you don’t want to lie down. Start in a plank and drive your knees toward your elbows, adding a twist if you want more oblique action. You can do them in any open space at home. They train the abs through constant movement and also raise your heart rate, giving you both core strength and a light cardio benefit.

So, which core exercise are you trying first? Tell us in the comments section.

Now, fresh off massive hits and currently touring the world on her Miss Possessive Tour 2025, fans can’t help but wonder: how does Tate stay so fit, energetic, and performance-ready? Her routine might just inspire your next workout.

Tate McRae’s Morning Routine and Recovery Rituals

In an interview with Women’s Health (WH), Tate reveals that she starts every morning with a structured ritual: “Each morning, I wake up, make breakfast, and then work out around 9 a.m.,” she says. Her sessions, usually a mix of cardio and strength training, wrap up by 10:30 a.m., followed by a sauna session or an ice bath to reset her body before rehearsals.

Afternoons are reserved for vocals and choreography. “I bounce back and forth between learning choreography and practicing singing,” she tells WH. This constant physical movement acts as a built-in fitness regimen, sharpening her stamina for her high-energy shows.

Building Stamina Through Variety

On Jake Shane’s “Therapuss” podcast in January 2024, Tate shared that gym time is her “source of happiness,” especially at the exclusive Alo Gym in Beverly Hills. It’s where she trains with friends, and occasionally spots celebrities like Glen Powell, as she later mentioned on The Tonight Show Starring Jimmy Fallon.

Her workouts alternate between weight training, treadmill cardio, and, when on tour, intense HIIT sessions at Barry’s Boot Camp, which she jokingly called “the worst workout of all time” in a 2024 NewBeauty interview.

Beyond her gym sessions, Tate’s dance background remains a central pillar of her fitness routine. Years of competitive training built her core strength and flexibility, and she continues to rely on dance as a full-body workout. Fans on TikTok often attempt to recreate her viral moves, including her dramatic backbend transitions. And for those inspired by her, Tate suggests trying heels classes, Zumba, or ballet-inspired barre workouts, all of which mimic the mobility and strength demands of her stage routines.

Diet, Hydration & Mental Fitness

Tate sticks to “eating clean” and prioritizes hydration, especially during 7–8-hour rehearsals. She uses Essentia Hydroboost for electrolytes and B-complex vitamins, which help her maintain mental clarity while traveling.

Meditation also anchors her. She practices grounding techniques, manifestation, and positive self-talk to stay centered amid a fast-paced touring life.

Whether she’s performing complex choreography, recording new music, or hitting the gym with friends, Tate McRae’s routine proves one thing: discipline, balance, and self-care are just as essential as talent. 

Are you going to try her workout tactics? Let us know in the comments section.

And that brings us to a pressing question. How much do the right carbs matter as we get older?

What does Science Say?

A 2020 study in the American Journal of Clinical Nutrition found that adults over 45 burn 80–120 fewer calories per day than younger adults, even with identical activity levels, meaning the same carb-heavy meal has a very different metabolic impact at 50 than it does at 20. 

Another 2021 study from the National Institute on Aging showed that older adults who consumed high-calorie, high-refined-carb diets had significantly higher visceral fat accumulation and poorer insulin response than those who kept calories consistent but consumed high-fiber carbs. In today’s processed-food era, where most carbs are stripped of nutrients, understanding carb quality is becoming a vital part of healthy aging. A new collaboration between the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and the Harvard T.H. Chan School of Public Health looks specifically at how different carbs influence long-term health outcomes.

“We’ve all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels,” says lead author Andres Ardisson Korat. “But we wanted to understand what they might mean for good health 30 years later.”

The study followed 47,000 women from 1984 to 2026 through National Health Service dietary questionnaires, allowing researchers to track refined versus unrefined carb intake alongside calorie patterns over decades. Healthy aging was defined as avoiding major chronic illnesses such as diabetes, cancer, cardiovascular disease, and mental health disorders.

Key findings included:

• High-quality carbs, whole grains, fruits, vegetables, and legumes were linked to a 37% greater chance of healthy aging, partly because they are lower in calorie density and higher in fiber, helping regulate appetite and total calorie intake.
• Low-quality carbs, refined grains, sugary foods, and starchy potatoes were linked to a 13% lower likelihood of healthy aging, and were strongly associated with higher total daily calorie consumption due to their rapid digestion and low satiety.

The bottom line? As we grow older and our calorie requirements shrink, carb quality becomes one of the most powerful tools for aging well. Choosing the right carbs isn’t just about today’s weight; it’s about tomorrow’s health.

How many calories are you taking in a day? Tell us in the comment section.