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Nutrition & Diet

10 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

She has taken weight loss drugs and prescribes them

Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you thinking about taking Ozempic or another weight loss drug to help you drop unwanted pounds? You should know several things before getting a jab, says one expert. Stephanie Snow is a Weight Loss Provider, Nurse Practitioner, and Obesity Medicine specialist who has used weight loss drugs herself. In a few new social media posts, she reveals everything you should know before getting on them. “I’ve been on this journey too, so I know it’s not easy. As a nurse practitioner and a GLP-1 user, here are five things I wish I could tell my past self,” she writes.

You Deserve to Feel Good in Your Body

Her first truth? You deserve to feel good in your body. “Taking steps to care for yourself isn’t selfish. You’re allowed to prioritize your health and well-being,” she says.

Progress Won’t Always Be Linear

Next, she reminds that progress won’t always be linear, so don’t get hyper-focused on it. “Some days will be easier than others, and that’s okay. Be patient and compassionate with yourself through every step,” she writes.

Listen to Your Body, Not Just the Numbers

Don’t let the scale dictate your success. Listen to your body, not just the numbers, she says. “It’s tempting to focus on scales and calories, but how you feel physically and emotionally matters more,” she writes.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

You’re Not Taking the Easy Way Out

No matter what anyone says, going on weight loss drugs doesn’t mean you are taking the easy way out. “This journey requires courage, commitment, and self-love. GLP-1 is just one of many tools you’re using to take control of your health,” she says.

Celebrate Small Wins

Don’t just celebrate milestones, celebrate small wins. “Every step forward, no matter how small, is a victory. Take pride in the progress you’re making, one day at a time,” she writes.

RELATED:20 Possible Ozempic Side Effects

Fullness Comes Fast

In another post, she reveals five more things she wishes she knew before starting weight loss drugs. The first? Fullness comes fast. “You’ll feel full quicker than expected. Adjust your portions and trust your body’s signals,” she writes.

Hydration is Essential

Next, make sure to hydrate. “Staying hydrated aids digestion and helps prevent nausea. Keep that water bottle handy!” she recommends.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Protein is Your Pal

Ensure you are eating enough protein to keep you feeling and help build muscle. “High-protein meals and snacks boost energy and keep you satisfied between meals,” she writes.

Embrace Imperfection

Another thing you should do? Embrace Imperfection. “Not every day will be perfect, and that’s okay. Progress isn’t linear; keep going even when it’s tough,” she says.

Patience Pays Off

Last but not least, remember that patience pays off. “Sustainable weight loss takes time. Be patient with yourself and stay consistent,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

10 Things to Know Before Taking a GLP-1 Drug

Stephanie Snow stephsnow np
Copyright stephsnow np/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you thinking about taking Ozempic or another weight loss drug to help you drop unwanted pounds? You should know several things before getting a jab, says one expert. Stephanie Snow is a Weight Loss Provider, Nurse Practitioner, and Obesity Medicine specialist who has used weight loss drugs herself. In a few new social media posts, she reveals everything you should know before getting on them. “I’ve been on this journey too, so I know it’s not easy. As a nurse practitioner and a GLP-1 user, here are five things I wish I could tell my past self,” she writes.

You Deserve to Feel Good in Your Body

Her first truth? You deserve to feel good in your body. “Taking steps to care for yourself isn’t selfish. You’re allowed to prioritize your health and well-being,” she says.

Progress Won’t Always Be Linear

Next, she reminds that progress won’t always be linear, so don’t get hyper-focused on it. “Some days will be easier than others, and that’s okay. Be patient and compassionate with yourself through every step,” she writes.

Listen to Your Body, Not Just the Numbers

Don’t let the scale dictate your success. Listen to your body, not just the numbers, she says. “It’s tempting to focus on scales and calories, but how you feel physically and emotionally matters more,” she writes.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

You’re Not Taking the Easy Way Out

No matter what anyone says, going on weight loss drugs doesn’t mean you are taking the easy way out. “This journey requires courage, commitment, and self-love. GLP-1 is just one of many tools you’re using to take control of your health,” she says.

Celebrate Small Wins

Don’t just celebrate milestones, celebrate small wins. “Every step forward, no matter how small, is a victory. Take pride in the progress you’re making, one day at a time,” she writes.

RELATED:20 Possible Ozempic Side Effects

Fullness Comes Fast

In another post, she reveals five more things she wishes she knew before starting weight loss drugs. The first? Fullness comes fast. “You’ll feel full quicker than expected. Adjust your portions and trust your body’s signals,” she writes.

Hydration is Essential

Next, make sure to hydrate. “Staying hydrated aids digestion and helps prevent nausea. Keep that water bottle handy!” she recommends.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Protein is Your Pal

Ensure you are eating enough protein to keep you feeling and help build muscle. “High-protein meals and snacks boost energy and keep you satisfied between meals,” she writes.

Embrace Imperfection

Another thing you should do? Embrace Imperfection. “Not every day will be perfect, and that’s okay. Progress isn’t linear; keep going even when it’s tough,” she says.

Patience Pays Off

Last but not least, remember that patience pays off. “Sustainable weight loss takes time. Be patient with yourself and stay consistent,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert

Dr Jennifer McCann The GYN MD
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Christopher Roback
By Christopher RobackMay 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

Shutterstock

These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

10 Restaurant Tips From a Dietician Using GLP-1 Meds

Whitney Black whitney.the.dietitian
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Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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If you are taking a GLP-1 weight loss drug like Ozempic or Mounjaro, it can be challenging to figure out what you should and shouldn’t be eating to maximize weight loss and minimize side effects – especially when dining out. However, an expert says it doesn’t have to be complicated. Whitney Black, MS, RD, is a GLP-1 Dietitian on Mounjaro herself. In a few new social media posts, she reveals her top 10 “tips for eating at restaurants while taking GLP-1 meds like Mounjaro,” she writes. “You don’t have to give up eating at restaurants! You can still enjoy your time out and meet goals while on GLP-1 meds like Mounjaro or Wegovy! But there are things you can do to maintain goals and minimize side effects! Try these tips the next time you are out to eat!”

Order From the Kids Menu

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Her first tip? “Order from the kid's menu or lunch menu if you can!” she suggests. “Especially if there is a similar item. This is a great way to get smaller servings and save $.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Stay Away From the Bread or Chips

Healthy Gluten Free Rice Chips in a PileShutterstock

Don’t be tempted by a free teaser food. “Limit the bread baskets and chips that come before your meal! Listen, I love the Texas Roadhouse Rolls as much as anyone, but you can easily fill up on those if you aren’t careful! Enjoy a small amount, but be aware of earlier satiety with GLP-1 meds!” she says.

Order Condiments on the Side

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Get your condiments on the side. “Ask for heavy sauces or dressings on the side if able! This can help you control how much is used. A lot of times, heavy sauces or dressings can be higher in fat, which may not be tolerated well with GLP-1 meds,” she writes.

Make Healthier Selections

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Try to make healthier menu suggestions. “Opt for grilled, steamed, or baked items if able! Again, trying to limit the amount of fatty foods can help reduce GI side effects! If you wanted to get fried food, try to eat in small amounts to see how well it’s tolerated first,” she says.

RELATED:20 Possible Ozempic Side Effects

Center Your Meal Around Protein and Fiber

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,WithShutterstock

“Center the meal around protein and fiber!” she adds. “You can still enjoy your meal and get in protein and fiber! Start by eating the protein source first, and grabbing a side salad, or adding avocado or veggies for fiber!”

Split Up Your Meal

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishes​Mistake 1: Saving Up Calories for Dinner.Shutterstock

In another post, she reveals 5 more tips for eating at a restaurant on a weight loss drug. One of her suggestions? Cut portions in half. “Split a meal or box up half before you start eating,” she suggests.

Choose a High Protein Appetizer

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

You don’t have to order off the main menu. Sometimes an app is the healthiest option, she says. “Choose high-protein appetizers instead of big entrées (shrimp cocktail, meat skewers, small charcuterie plates),” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Order Extra Veggies

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

When you get a choice of sides, make healthier selections and sub if possible. “Ask for extra veggies instead of starchy sides,” she says.

Eat Slow

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Remember, it’s not a race to finish your meal. “Eat slow & check in with your hunger cues,” she suggests. This helps “with portion control,” she says.

RELATED:20 Things to Avoid While on Ozempic

Choose Meals That Reheat Well

Young woman putting plate with food into microwave oven in kitchen

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When choosing off the menu, try to focus on items that you can eat the next day. “Pick a meal that reheats well for leftovers,” she says. That way, “you get multiple meals out of one order!” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Nurse Reveals Top 10 GLP-1 Lies You Have Been Told

Melissa Musso saltyinjector
Copyright saltyinjector/Instagram
Leah Groth
By Leah GrothMar 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you heard a lot of concerning stuff about Ozempic and other GLP-1 weight loss drugs? According to an expert, don’t believe everything you hear. Melissa Musso is a Nurse Practitioner and social media influencer who regularly shares information about weight loss drugs. In a new post, she pops the lid on Ozempic lies. “The top 10 lies you’ve been told about GLP-1s and what’s actually true,” she writes, revealing that a lot of what she hears “floating around about GLP-1s is wild. Let’s clear some things up.”

GLP-1s Are a “Quick Fix”

The number one lie? “They’re a quick fix,” she says. “No, they’re just a tool. You still have to put in the work, but the medication makes losing weight actually attainable.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

You Will Regain All the Weight You Lost

The second lie? “You’ll regain all the weight,” she says. “The literature says this is not true even if you go off medication, a year later, patients were still below their initial starting weight,” she explains.

You Will Lose Muscle

Lie number three: “They make you lose muscle,” she says. “Only if you’re undereating protein and avoiding strength training. Fix that, and you’ll be fine.”

They Are Only for Diabetics

“They’re only for diabetics,” is lie number four. “Nope. FDA-approved for weight loss, too. And ‘off label’ uses for so much more,” she says.

RELATED:20 Possible Ozempic Side Effects

They Will Take Away Your Hunger

Another common lie? “You’ll never feel hungry again,” she says. “Sounds like malnutrition waiting to happen. We want to regulate your appetite, not eliminate it.”

You Will Only Qualify for Them If You Are Overweight

“You have to be this overweight to qualify,” is also not true. “It’s not just about BMI—I care more about where we are going and what we are trying to accomplish than I do where you’re starting from,” she says.

They Are Dangerous

Another fallacy? “They’re dangerous,” she says. “They’re actually wildly safe. That’s why so many people are irresponsibly prescribing them and getting away with it.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Don’t Have to Change Anything After

“You don’t have to change anything” is lie number eight. “If you go off meds and return to your baseline lifestyle, you will slowly return to your baseline weight,” she says.

They Are Only for Rich Celebrities

Lie nine is “They’re for rich celebrities,” she says. “Regular people are using them every day. The real problem? Insurance companies making access harder than it should be. Compounds have been helping to close that gap.”

RELATED:20 Things to Avoid While on Ozempic

If You Tried Harder, You Wouldn’t Need Them

The final lie? “If you just tried harder, you wouldn’t need them,” she says. “Weight loss isn’t just about willpower—it’s so much more and a GLP-1 just helps level the playing field.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Hidden Benefits of GLP-1 Weight Loss Meds

Dr. Meghan Garcia-Webb Weight Medicine with Dr. Meghan MD
Copyright Dr. Meghan Garcia-Webb/YouTube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have heard about GLP-1 medications and their impressive weight loss results. But beyond shedding pounds, these drugs are delivering surprising benefits that many patients never expected. Dr. Meghan Garcia-Webb, a Boston-based physician who has guided hundreds through their weight loss journeys, shares the unexpected advantages she's witnessed firsthand. Discover these "bonus benefits" that might make your GLP-1 experience even more rewarding.

Diminished Interest in Alcohol

Many patients experience a surprising shift in their relationship with alcohol while on GLP-1 medications. Dr. Meghan notes that numerous individuals report their interest in drinking simply fades away. "Some people they're like, yeah, I just don't even want to drink anymore," she explains in her post. What was once an eight on their interest scale might drop to a three, taking up less mental space altogether. This change likely stems from how GLP-1 medications affect the brain's reward circuitry, making both food and alcohol less entertaining for many users.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Controlled Overeating Tendencies

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

For those who struggled with out-of-control eating patterns, GLP-1 medications offer welcome relief. Dr. Meghan points out that patients who previously might have been candidates for medications like Vyvanse to treat compulsive overeating often find significant improvement with GLP-1 treatments. "They might really notice that that's just less of an issue for them," she shares. While it's difficult to predict exactly who will experience this benefit, it represents a life-changing advantage for those who do.

Reduced Inflammatory Pain

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Your body fat does more than store energy—it functions as its own hormone-producing organ that can trigger inflammation. "Adipose tissue or fatty tissue essentially functions as its own endocrine organ, and it can have quite an inflammatory effect if there is a lot of it," Dr. Meghan explains. As GLP-1 medications help reduce body fat, many patients experience a welcome decrease in chronic inflammatory pain. This improvement in quality of life goes far beyond the scale, offering relief that impacts daily functioning.

Protection Against Fatty Liver Disease

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Recent research reveals GLP-1 medications may significantly reduce the progression from fatty liver disease to cirrhosis. Dr. Meghan emphasizes the importance of this finding: "That's huge because fatty liver disease can be a significant driver of cirrhosis or end-stage liver disease." With fatty liver disease affecting millions, this protective benefit represents a major advancement in preventing serious liver complications that could otherwise require transplantation.

RELATED:20 Possible Ozempic Side Effects

Improved Sleep Apnea Outcomes

Cpap machine, Woman using sleeping sleep apnea

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Sleep apnea sufferers have another reason to consider GLP-1 medications. "There was another study that came out about the effect of tirzepatide on people who had sleep apnea and how it really decreases the health burdens associated with that disease," Dr. Meghan shares. This improvement means better sleep quality, reduced cardiovascular risks, and enhanced daily energy levels for those struggling with this common but serious condition. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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