A 46-year-old mother-of-three is often told she looks a decade younger––ans she says her transformation is down to changing what she eats.
At 43 years old, Erin Devine, from California, was exhausted from a relentless cycle of poor mental health temporarily numbed by nicotine, cannabis and alcohol.
But the now certified health coach and personal trainer, who had tried fad diets and restrictive cuts before, knew something had to change.
'My only goal was to finally feel good and become the mum my kids truly needed,' she said.
'Instead of trying to lose 20 pounds in two months for the billionth time, I shifted my focus to optimising health.'
With this new goal in mind, Ms Devine launched Fit After 40, a wellness regime which focuses on nutrition and sustainable life changes over unrealistic fitness-based goals, to help women take back control over their physical and mental health.
In a recent video, the influencer shared the simple food swaps she believes are behind her transformation, starting with breakfast.
Instead of reaching for porridge, a source of complex carbohydrates which can lead to a spike in blood sugar levels especially in glucose sensitive individuals, Ms Devine opts for free-range eggs, claiming the protein packed power houses help keep her blood sugar levels steady throughout the day.
When it comes to snacks, Ms Devine chooses whole foods like a handful of nuts, or a piece of fruit, over processed cereal bars, to add 'more fibre, nutrients, colour and fewer empty carbs' to her diet and ward off hunger cravings.
Because they are naturally low in carbohydrates but high in fibre and healthy fats, nuts make an ideal snack for people looking to manage blood sugar and protect their brains against age-related decline.
A University of Reading study found that when young adults added just 50g of walnuts to breakfast, they enjoyed faster reaction times and sharper memory throughout the day––demonstrating how just one simple swamp can deliver a measurable mental boost.
She also avoids eating ultra-processed supermarket bread, instead choosing sourdough which is easier to digest and made with fewer additives.
Regularly eating ultra-processed food including white, packaged bread has recently been linked to an increased risks of colon cancer, with new studies suggesting diets high in these foods could raise the risk of dying from the disease by more than a third.
And whilst coffee is still a non-negotiable for the busy personal trainer, she no longer drinks alternative nut milks or artificial creamers––which are high in added sugars, preservatives and seed oils, all of which can drive inflammation––instead opting for full-fat heavy cream.
She said: 'It's real dairy with healthy fats and vitamins but without the gums and seed oils.'
Research has long highlighted the health benefits of coffee, from slashing the risk of heart disease, stroke and even cancer while other studies report it prolongs life––pointing to why it has remained a staple in Ms Devine's routine.
However, a recent study published in the Journal of Nutrition, found that people who drink their coffee black enjoyed greater health benefits, reducing their risk of all cause-mortality, including cardiovascular death by 16 per cent.
Finally, after a long day Ms Devine reaches for a mineral-rich 'mocktail' over a glass of wine to help support liver function.
'By doing this, I stay hydrated, support my liver, avoid sugar crashes, hangovers and dried out skin and hair,' she said.
Whilst it has long been assumed that enjoying a singular glass of wine of an evening has little effect on blood pressure, a new study published yesterday found that drinking even at low levels could have serious consequences for heart health, driving up blood pressure which can eventually lead to heart attack, stroke and kidney disease.
Reflecting on her journey, Ms Devine said: 'I feel and look better than I ever have, and it's not from restriction.
'It's from sitting down to nutrient-dense, wholesome meals that satisfy me and make me glow from the inside.'
Her biggest advice is being patient with the outcome, but intentional with the input.
She said: 'Set small, realistic goals you can achieve every day.
'Those small wins will build confidence, and little by little you'll build better habits, better health, and before you know it, you'll have completely transformed your life––even if you're over 40.'
Her launch comes as a new study has found that regularly eating ultra-processed foods could physically alter the brain, perpetuating a vicious cycle of overeating.
The researchers found that higher ultraprocessed food consumption was associated with brain inflammation in areas involved in hunger and reward, suggesting that ultra processed foods exert effects on the brain beyond just contributing to obesity.
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