• A man in his 30s said eating too much protein stalled his fitness gains.
• By eating more carbs and switching to full-body workouts, he cut his body fat in half in 10 months.
• His trainer said techniques like supersets help to boost gains in less time.

Londoner Jared Wakeford was stuck in what fitness fanatics call a "perma-bulk."

It's a dreaded, seemingly endless phase of loading up on protein to build muscle, but gaining fat instead.

The 31-year-old software developer was shoveling down heaps of bland chicken breast, about 250 grams of protein a day, to no avail.

"For a really long time, I wasn't in the best shape, and I didn't know how to do anything about that," he told Business Insider. "I thought I was far too skinny and needed to put on weight, so I would just eat and eat."

In early 2025, he ditched the advice from fitness influencers and hired a personal trainer and registered dietitian to help him burn fat and build muscle on his schedule.

In 10 months, he cut his body fat from about 20% to 10%, estimated with a smart scale (not as precise as tools like a DEXA scan, but functional for seeing changes over time). He also started feeling more confident both in and out of the gym, acing a major work presentation after years of anxiety about public speaking

"I'm pinching myself being on the other side of it and seeing the pictures," Wakeford said. "It's a huge deal for me."

He said simple tweaks like tracking food and exercise, switching to full-body workouts, and eating more carbs made the biggest difference in hitting his goals.

For Wakeford, he realized "it's just about consistency and accountability, taking it seriously," he said.

Full-body workouts to build muscle and burn fat

Previously, Wakeford said he was going to the gym consistently, often for hours, without making progress. He was following a workout split focused on chest, shoulders, and arms, but often skipped leg day since he didn't think it was important.

Now, he works out out five days a week for about an hour each time, and aims to walk around 10,000 steps throughout the day. Each gym session is full-body, often using a time-saving technique called a superset — pairing two exercises back-to-back without resting.

The new routine prioritizes "getting in and out of the gym as quickly as possible and hitting as much as possible," Wakeford said.

Full-body exercise can have major benefits if you're trying to get ripped on a tight schedule, his trainer, Adam Enaz, told Business Insider.

"You have more energy to do each exercise, you're able to do more volume. That leads to not only more muscle gain but burning more calories," Enaz said.

Wakeford also often ends his workouts with a high-intensity AMRAP. That's short for "as many reps (or rounds) as possible" in a given time: for example, burning through three straight minutes of presses or chin-ups.

"It's a killer but really good for getting a pump in at the end of the workout, feeling like you smashed it and leaving the gym feeling good," he said.

More carbs instead of bland bro meals

When Wakeford started trying to build muscle, he was eating the same boring meals of chicken breast and broccoli every day. Fitness influencers had convinced him that carbs at mealtimes would sabotage his goals. But he says he felt miserable, struggled with low energy and digestive issues, and wasn't seeing progress in the gym.

At the same time, he wasn't tracking everything he ate, and afternoon coffee trips were stacking up to a surprising amount of empty carbs and calories.

"I would just passively have a flat white and a pastry and not think anything of it," he said.

Working with his trainer, Wakeford took a more balanced approach, eating less protein — about 130 grams per day instead of 250, in line with research that the optimal amount of protein to build muscle is about 0.7 grams per pound of body weight daily.

That left him with more room for healthy carb sources to boost his energy, like fruit for breakfast with his Greek yogurt, rice with stir-fried veggies and chicken at lunch, and ramen or pasta for dinner.

Carbs from whole foods — not refined sugars — provide more nutrients and consistent energy, and also help with feeling full for longer, thanks to gut-healthy fiber.

Wakeford still treats himself to pastries, but less often, and appreciates them more when he does.

He said having a flexible diet lets him indulge on occasion so he can go out with friends or enjoy holidays (like his recent trip to Japan) without worry.

"Before I felt like I had to be almost torturing myself and that's just not the case," he said. "What's really worked for me is I don't feel like I'm beating myself up, it's just balanced and it works."

Even before shoppers hit Black Friday sales, Thanksgiving dinners drive nearly $2 billion in spending across the US. Here's a look at how some of your favorite foods make it to your holiday celebration.

• Apple's luxury iPhone pocket, designed in collaboration with Issey Miyake, sold out worldwide.
• The limited-edition accessory debuted in November in eight colors and two sizes.
• The versatile pocket is compatible with several iPhone models.

Apple's luxury iPhone pocket is officially sold out.

The limited-edition design was unveiled on November 11 in collaboration with high-end Japanese brand Issey Miyake. Both sizes, the $230 long and $149 short, and all eight colors are sold out on the Apple website and in stores where the pocket was released.

The versatile accessory can be worn as a crossbody strap, on your wrist, or in a variety of ways, as demonstrated by customers on social media.

This is Apple's second foray into wearable iPhone fashion this year. In September, the company introduced a $59 crossbody strap to go with its new iPhone lineup.

The sold-out pocket is compatible with every iPhone dating back to the iPhone 8 Plus.

"iPhone Pocket explores the concept of 'the joy of wearing iPhone in your own way,'" Issey Miyake design director Yoshiyuki Miyamae said in a news release earlier this month.

• With a career change and becoming an empty nester, I'm doing more things on my own.
• I've traveled for work alone for years, including multiple solo trips to Disney parks.
• I'm excited about more solo dining and exploring my newfound Swiftie era on my own.

I'm 46 years old and in the last 12 months, I've done two things solo for the first time. I had a drink alone at our local cocktail bar and saw a movie with just myself for company.

I'm a mom/stepmom of five, and I'm married to my best friend. I don't often have time or the inclination to do things alone.

With multiple life changes on the horizon, I'm ready to try even more solitary experiences.

Career change and empty nesting are making me embrace doing things alone

In 2023, I left a 25-year career in corporate America.

One promise I made to myself was to transition from corporate to curious — meeting new people or trying new things on a weekly basis. Two years and 104+ weeks later, I've had a ton of new experiences, including tap dancing, acting in an independent film "Brilliant Blue," and a solo trip to Disneyland.

This, in combination with two major life changes coming up — my youngest going away to college and my husband retiring — is pushing me to get out of my comfort zone

I've discovered it's a comfort zone I only have when at home.

Traveling for business forced me to be comfortable with being on my own

At the age of 25, I went on my first business trip alone. A few years later, I found myself in a global marketing role at work, regularly traveling internationally solo.

I've dined in London and Dublin, explored Copenhagen and Munich, shopped in Paris and Shanghai, and ended up at a cheese tasting after getting totally lost in the Netherlands — all on my own.

I love visiting Disney parks as a party of 1

After 22 visits, I've done Disney parks in almost every way — with my Disney bestie in the runDisney ChEAR squad, a party of three for my child's first Disney trip, a group of five with my grandson, and with nine guests for our Disney Wedding.

My first solo Disney trip was in 2018. Disney is great on your own. You're rewarded for your solo status with shorter wait single rider lines. Lounges and bars serving food are everywhere, making solo dining less awkward.

When you get lonely at a Disney park, there's always someone, or something, to connect with. You're never more than a character meet away from a hug.

Some restaurants make being a party of one difficult

When I visited Disneyland in 2023, I attempted to book a World of Color Dining package through the app. No available reservations for one. I tried a party of two and was given multiple options.

Curiosity piqued, I went to the host stand for my desired Dining Package location and asked the friendly Cast Member. After commenting that it wasn't OK that I couldn't get a reservation for one, she booked it for me.

While there, put down your phone and engage with the people around you. I did this at Lamplight Lounge in Disney California Adventure and got an exclusive tour of the secret room.

I prefer going for cocktails with others instead of alone

In the last year, I've found myself in a bar solo twice. Once, over the holidays, when my husband had COVID and I desperately needed to get out of the house.

The second time was at Your Office, a bar in Milwaukee, at 11 a.m. on a Monday morning. It was for a media event, so I wasn't the only solo patron.

On both occasions, I missed having someone to "cheers" with, to share food, and to laugh about the cheeky nods to cubicle life in the bar's decor.

'Life of a Showgirl' was the first movie I've seen alone

I watched the Eras Tour movie on Disney+ and wished I had seen it in theatres. When the folks who would see a Taylor Swift movie with me weren't available, I went to "Life of a Showgirl" on my own.

I dressed up — orange and teal dress, sparkly ribbon on my shoes, friendship bracelets — grabbed my junior popcorn, and had a lounger to myself.

I loved dressing on theme and getting there early to make a friendship bracelet in the lobby without worrying about anyone else.

I'm already planning for my next solo adventure — a Taylor Swift cover band show. Rather than drag someone to an event I'm excited about and they're going because they like me, I love having the confidence to be "on your own, kid."

• In search of a new dinner recipe, I tried Ina Garten's baked shrimp scampi.
• The ingredient list was on the longer side, but the process was easier than I expected.
• The dish was delicious, and I especially loved the sauce — but next time, I'll add less salt.

Easy dishes aren't usually known for complex flavors, but leave it to the Barefoot Contessa to defy that with her simple baked shrimp scampi recipe.

Ina Garten's seafood dish looks beautiful, has layers of flavors, and comes together in a few simple steps.

Admittedly, the recipe does require quite a long list of ingredients, but I was surprised at how uncomplicated it was, especially after I finished prepping the shrimp.

Most of the ingredients are just minced and mashed together, and then the whole thing is baked in an oven. No sautéeing required!

First, I gathered the ingredients.

With Garten's recipe, I found it helpful to divide the ingredients into two groups: the items needed for the shrimp prep, and the ingredients for her flavorful butter-panko mixture.

For the former, I chose frozen, deveined shrimp. The other ingredients were fairly simple — I grabbed some Kosher salt, black pepper, dry white wine, and olive oil.

The butter-panko mixture is really the star of this dish, and has a lengthier ingredient list. For this part of the recipe, I needed unsalted butter, garlic, shallots, parsley, rosemary, lemon zest, crushed red pepper flakes, lemon juice, Kosher salt, black pepper, an extra-large egg yolk, and panko (flaky breadcrumbs).

I prepped my shrimp by peeling, butterflying, and marinating them.

My first step was peeling the shrimp, carefully ensuring their tails stayed on.

Next, I butterflied them — which is to say I used my knife to cut a little deeper into the shrimp and pull the two halves gently apart.

Once the shrimp were ready, I put them in a mixture of pinot grigio, olive oil, salt, and black pepper. Then, I left them to marinate at room temperature while I prepped the butter-panko mixture.

Next, it was time to make the buttery sauce.

I minced garlic, a shallot, parsley, and rosemary, and added them to a bowl with unsalted butter.

After that, I added more ingredients: crushed red pepper, lemon juice and zest, an egg yolk, panko, salt, and black pepper. I mashed all of these together until the mixture looked colorful and crumbly.

I arranged the butterflied shrimp in an oval baking dish.

Garten's recipe calls for a 14-inch gratin dish.

I grabbed a baking dish of around the same size and arranged the shrimp in ovals, with each piece placed butterflied side down and the tails pointed toward the center of the dish.

Then, I poured the remaining marinade over the layer of shrimp.

I topped the shrimp with the butter and panko mixture, then baked the whole thing.

Using my hands, I broke up the butter-panko mixture into dollop-sized pieces and placed them on top of the shrimp until I had a nice, even layer. Following the featured photo in Garten's recipe, I made sure not to cover up the tails.

Finally, I put the whole thing in the oven at 425 degrees Fahrenheit for 12 minutes. After it was finished baking, I gave the dish a final squeeze of lemon juice.

This baked scampi was an easy, gorgeous dish with surprisingly varied and robust flavors.

The shrimp was a bit on the salty side for me, so there are a few changes I might try next time. Namely, I'd include a touch less salt in the marinade and a bit more crushed red pepper instead.

I'd also love to try a different dry white wine, just to see how it impacts the flavor.

The dish's sauce, on the other hand, was my favorite part. I'm a sucker for a meal with a delicious sauce that you can easily sop up with bread, and this baked shrimp scampi definitely did the trick.

Mostly, though, I loved the dish's robust blend of flavors. I knew the recipe would heavily feature butter, garlic, and lemon, so I expected that I'd mostly taste just that — which would've been fine with me, as someone who loves all these ingredients.

However, I was pleasantly surprised that I could taste all of the other ingredients, too, from the rosemary to the red pepper flakes. It made for an exceptionally flavorful dish: very lemony, zesty, garlicky, and herbaceous, all at once.

• A Delta flight returned to Paris minutes after takeoff due to a flap-related mechanical alert.
• The Airbus A330 declared an emergency and was in the air for less than an hour.
• The jet landed safely in Paris, and passengers were rebooked as the aircraft underwent checks.

A Delta Air Lines flight from Paris to Minneapolis was forced to turn back less than 20 minutes after takeoff on Wednesday.

Delta Flight 153, operating from Paris Charles de Gaulle to Minneapolis-Saint Paul, took off around 10:53 a.m. local time before leveling off over northern France and beginning a wide U-turn, Flightradar24 data shows.

The plane, an Airbus A330, never climbed above 9,500 feet and spent less than an hour airborne before landing back in Paris at about 11:47 a.m.

A Delta spokesperson told Business Insider the flight, carrying 177 passengers, turned back "due to an indication of a mechanical issue," which the airline said was related to the aircraft's flaps — the movable panels on a plane's wings that are used during takeoff and landing to generate lift at low speeds.

Because the aircraft was still heavily loaded with fuel for a transatlantic crossing, the crew declared an emergency due to excessive fuel weight, Delta said.

The move allows aircraft to receive priority handling on approach and landing when returning shortly after takeoff.

Passengers are being reaccommodated on later flights departing CDG throughout Wednesday afternoon, the airline said, adding: "We apologize to our customers for their delay in travel."

The aircraft is now undergoing evaluation and maintenance in Paris.

This is not the first time an aircraft has been forced to return to its departure airport due to flap-related issues.

In June, a British Airways Boeing 787 bound for Chennai turned back to London shortly after takeoff after pilots reported a suspected flap problem.

The aircraft entered a series of holding patterns to dump fuel before landing safely at Heathrow. A British Airways spokesperson at the time said the return was a "standard precaution."

• The Coast Guard uses a mock ship to help train its personnel for close-quarters combat and drug interdictions.
• The "ship in a box" can be customized for different mission sets and objectives.
• In some scenarios, actor traffickers are apprehended quietly, while others involve force.

USCG TACLET SOUTH OPA-LOCKA, Florida — Inside the Coast Guard's "ship in a box," elite Tactical Law Enforcement Teams rehearse the split-second decisions that make or break a real drug interdiction.

The Coast Guard is seizing record drug hauls at sea. To keep pace, its elite boarding teams train inside a mock ship where the hallways, hatches, and hidden threats are designed to prepare them for the moments when a boarding takes a turn.

From the outside, the "ship in a box" concept looks like a stack of cargo containers, but it's meant to mimic a large vessel. The inside is customizable, with movable walls and doors to change the layout.

It's here that the Coast Guard's elite TACLET, the specialists who engage in high-pressure boardings of boats suspected of carrying illegal drugs like cocaine and marijuana to the US, prepare for all the ways an interdiction might go down.

Business Insider recently got a look at a demonstration of a team training in the "ship in a box," watching how specialists boarded the vessel, swiftly moved through it to take control, apprehended "traffickers," and in two instances, neutralized hostile crew members. It's this kind of training that keeps teams sharp, specialists said.

The "ship in a box" sits on TACLET South's Opa-locka base, with multiple levels and entry points. A small Coast Guard boat waits alongside it — the team's starting point for the boarding.

Hanging a ladder from the railing of the ship, the team climbed aboard, keeping eyes and guns trained. Once aboard, they began to work toward taking control of the vessel, from the propulsion systems to suspected traffickers and drugs to any potential weapons or threats that could endanger the operation.

A few scenarios played out inside the "ship in a box."

In one, the four Coast Guard personnel moved into one room where a drug trafficker stood, unaware of their presence. Not wanting to reveal their status on board, they quietly signaled for him to put his hands up, checked for weapons, and restrained him. In another situation, they woke up two sleeping traffickers.

These were calmer, smoother moments in the interdiction process. The next situation, though, put the team in danger.

In one hallway, an armed smuggler spotted the Coast Guard coming in through a door and began to raise his gun. The team quickly opened fire, putting him on the ground before he could take a shot. They then moved toward a nearby room, eliminating another armed crew member.

Once the threats were neutralized, the ship was secure.

In a real interdiction, the next steps would be questioning the crew, confirming the vessel's origin, cataloging the drugs, and beginning the long process of building a case.

The "ship in a box" demonstrates the higher level of training that TACLETs have to have. "We train for the ability to do a non-compliant level boarding where we may need to engage threats during a boarding and be able to move through space and execute close-quarters combat skills," said Cmdr. Chris Guy, commanding officer of the TACLET South.

Right now, the Coast Guard is interdicting substantial quantities of drugs, mostly cocaine, during long deployments in the eastern Pacific and Caribbean. Just last week, the service broke its record for the most cocaine seized by one vessel in a single deployment. Continued demand has raised the bar, prompting more training and flexibility.

"You never know what you're going to see out there, and we're trained to react to whatever may happening," said Lt. Matthew Lesyk, a specialist with TACLET South.

• When my first child started kindergarten, I homeschooled her through a virtual charter school.
• Now I've tailored my kids' education using homeschooling, public, and private school options.
• Personalized paths have boosted my children's engagement and nurtured their individual talents.

When I first became a mom 10 years ago, I was the quintessential "crunchy" mama. Parenting approaches like co-sleeping and continued breastfeeding were part of my identity. I praised effort instead of results and consciously provided my children opportunities that emphasized exploration.

I believed these core values would foster the genius minds I dreamed of. I imagined my kids learning experientially through art and travel. I studied the Waldorf and Montessori education models and threw myself into promoting whole-child learning.

I also had no trust in the public schools. I saw them littered with issues, including a lack of resources, exposure to violence, and overburdening kids with homework. I viewed the US education system as an institution that wanted to produce a cookie-cutter child, and that wasn't what I wanted for my kids.

My oldest started out at a virtual charter school

When my oldest started kindergarten, I knew I wanted her to be at home, so I could encourage her. As a new "teacher," I chose a virtual charter school to guide us. Her curriculum was often completed in just two hours a day, so there was plenty of time for her to still be a kid, which I appreciated.

That same year, I learned my daughter's IQ fell in the highly gifted range. I believe the dedication I put into organic learning during her early years made an impact. To honor her curious mind, I enrolled her in a private online school for advanced learners in first grade. They grade-skipped her over second, and she attended third grade there as well.

When my circumstances changed, their schooling did, too

Soon, I was a single mom of three kids under 8. I no longer had the privilege of choosing expensive schools tailored to individual needs, and the logistics of ensuring each of my children had equal access to an exceptional education became increasingly complicated. For a moment, it felt like my ideology might get lost in circumstance.

I chose to traditionally homeschool all three of my kids the following year, but it didn't feel like I was doing them justice. And practically, I no longer had the bandwidth to customize curricula for three different children. So, with great reluctance, I enrolled them in public school at the start of the next school year.

Public school was better than I expected it to be

My oldest and youngest thrived in their new school. As extroverts, they reveled in being in a social setting. They participated in extracurricular activities, and my kindergartener made many friends. My preconceived idea of what was best for them was being challenged.

My first grader, however, wasn't thriving. So I pulled her out and enrolled her in an online charter school so I could focus on her social-emotional development.

This is when I started to see that an ideal education didn't just look different for my family, but for each child within it. Thankfully, I was used to adapting to my kids and their unique needs.

My kids are all on their own paths

A couple of months later, my oldest got an acceptance letter to a private middle school. She wanted to see how this opportunity would take shape. I was conflicted because she was already doing well and would have to leave her Gifted Individualized Education Plan (GIEP) behind. At the same time, I knew she'd need stronger academics to reach her potential.

I questioned myself. Wasn't the value of acquiring life experience the very thing I focused on teaching her? She began attending the private academy in August and has been flourishing there. She found a core group of friends, participates in cross-country and theatre, and has exceptional grades. A performing arts charter school has piqued her interest now, and she is considering another switch for 7th grade.

I felt that my now second-grade daughter needed to continue with online schooling for a bit longer to further improve her confidence and target her strengths. She was quickly put on a GIEP, and grade accelerated in mathematics. After an online trial at the same school for my youngest, I discovered that he is a bit too excitable to be in a regular classroom environment yet. To accommodate his learning style and foster participation, he is homeschooling this year.

I've discovered that differentiating my children's instruction paths has a lot of benefits. When I nurture their unique educational needs, each kid feels like their talents are meaningful, so they become more engaged.

• Uber told some AI contractors on Monday that their services are no longer needed.
• Uber had recruited the workers to train AI under "Project Sandbox."
• In an email, Uber told workers that its client "communicated a change in their internal priorities."

Uber has told some of its gig workers focused on AI training that it no longer needs them two months before their stint was supposed to end, Business Insider has learned.

The workers are part of Project Sandbox, Uber's name for the AI training work it carries out for Google. The project represents an early effort by Uber to develop AI tools for other companies under its AI Solutions division.

About a dozen contractors were involved in the project, two workers told Business Insider, though it wasn't immediately clear how many were cut.

"The client has recently communicated a change in their internal priorities, which directly affects ongoing work on this program," Uber emailed the affected contractors on Monday.

It added that Uber is "committed to keeping you in our network and will reach out with any upcoming opportunities where your profile is a strong fit."

Three workers who spoke to Business Insider for this story had advanced degrees, such as PhDs, or work experience that could be relevant to AI training. They said they joined Project Sandbox earlier this fall after Uber told them that they could expect at least three months of work.

An Uber spokesperson declined to comment.

Uber has spent years building its ride-hailing and delivery businesses, both of which posted double-digit percentage increases in gross bookings for the third quarter of this year. Uber's stock is up about 39% so far in 2025.

The company's AI-training arm, meanwhile, appears to be just getting started.

Last month, the company said it would pilot its Digital Tasks program in the US, which allows gig workers, including those who already drive or deliver for Uber, to complete tasks that train AI.

Some of the work requires PhDs, Uber CEO Dara Khosrowshahi said during the company's earnings call earlier this month. The gigs show that Uber is expanding beyond driving and delivery to become a broader "platform for work," Khosrowshahi said.

One Project Sandbox worker who received Monday's email told Business Insider that a staffing agency sent a cold email about the gig earlier this fall. After an assessment, they were cleared to join Sandbox for a minimum of three months, according to another email.

Once Uber onboarded them, each worker was put in contact with an employee at Google, which was Uber's client for the AI training work. Google did not respond to requests for comment from Business Insider.

Tasks ranged from annotating photos and videos to evaluating whether an AI-generated answer to a prompt was accurate and complete, the workers said.

Pay varied. In one case, base pay was $55 an hour, rising to as much as $110 an hour, or around $19,000 a month, if the contractor worked 40 hours a week consistently for four weeks, according to a copy of the earnings structure seen by Business Insider.

Sometimes, the contractors were told to work fewer than 40 hours a week, making it impossible to receive the highest hourly rate, the three workers said.

Uber's latest email told workers their assignment would conclude on Tuesday. Now, they're waiting for instructions to return their company-provided laptop. They are still waiting for their first paycheck, which Uber told them could take up to seven weeks from their start date to arrive.

A worker who has done other tech gigs said that other companies he's worked for have honored the length of their contracts.

Labeling data for AI has become a giant business, with hundreds of thousands of people worldwide doing the work. Some turn to training AI as a side-hustle while in college or raising kids, while others have made it their primary source of income, Business Insider reported in September.

Do you work for Uber and have a story idea to share? Contact Alex Bitter at abitter@businessinsider.com or via encrypted messaging app Signal at 808-854-4501. Use a personal email address, a nonwork WiFi network, and a nonwork device; here's our guide to sharing information securely.