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        5 Hidden Signs You're Eating Too Many Carbs
    Simple tests to determine if carbs are harming your health
By Christopher RobackMar 23, 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.

        Copyright KenDBerryMD/YouTube
    
By Christopher RobackMar 23, 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.
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        Nutritionist Reveals 8 Signs You're Eating Too Many Carbs
    
Do you feel exhausted after meals but don't know why? Your body might be sending warning signals about your carbohydrate intake that you're missing. Most people consume excessive carbs for years without realizing the damage until serious health problems develop. Dr. Ken Berry, a Board Certified Family Physician with over 20 years of experience, helps patients identify these hidden signs before they lead to major health complications. In this article, he reveals five clear indicators that your carbohydrate consumption exceeds your body's tolerance level. Discover these warning signs to protect yourself from potentially serious health consequences.

                The Silent Dangers of Excessive Carbohydrates
            
        Consuming too many carbohydrates can lead to numerous long-term health complications, according to Dr. Berry. "Too many carbohydrates can lead to all kinds of terrible long-term complications, things like high blood pressure, type 2 diabetes, obesity, blindness, kidney failure, chronic inappropriate inflammation," says Dr. Berry, stressing that most people don't want these conditions but may be unknowingly heading toward them.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Hidden Sign #1: Post-Meal Fatigue
            
        ShutterstockThe first hidden sign that you're eating too many carbohydrates is feeling abnormally tired after meals. "After you eat a high carbohydrate meal, if you feel sleepy, if you have to take a nap, if you feel sluggish," explains Dr. Berry, this is your body signaling that your carbohydrate intake is excessive. While many people assume post-meal drowsiness is normal, it's actually an important warning sign.

                Hidden Sign #2: Mental Fog and Blurry Vision
            
        ShutterstockAnother revealing indicator comes in the form of cognitive symptoms. Dr. Berry notes that if you experience "mentally foggy, have trouble thinking, or even have a little bit of blurry vision" after consuming carbohydrates, these symptoms aren't coincidental. They're direct responses from your body indicating carbohydrate intolerance that many people overlook or attribute to other causes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Hidden Sign #3: Elevated Blood Sugar Readings
            
        ​Understand How Cortisol Affects Your BodyShutterstockFor a more objective measurement, Dr. Berry recommends checking your blood glucose levels. "Check your blood sugar one hour and two hours after you eat a meal. If that blood sugar reading is ever above 140, then you, my friend, ate too many carbohydrates in that meal," states Dr. Berry. This hidden sign requires testing but provides concrete evidence of how your body handles carbohydrates.

                Hidden Sign #4: Abnormal Lab Results
            
        ShutterstockThe most definitive hidden signs come through specific lab tests that many patients don't think to request. Dr. Berry advises asking your doctor for three key tests: "hemoglobin A1c, fasting insulin level, and C-peptide level." These clinical measurements reveal carbohydrate intolerance even before obvious symptoms appear. "If any one of these three tests is even one-tenth of a point above what the lab sheet says the normal range is, then you are without doubt eating too many carbohydrates for your personal physiology," Dr. Berry warns.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

                Hidden Sign #5: Age and Weight-Related Carbohydrate Sensitivity
            
        What Happens to Your Body When You Stop Eating While DistractedShutterstockThe final hidden sign involves recognizing your personal carbohydrate tolerance based on your individual factors. "Usually, younger, slimmer people can tolerate more carbohydrates," Dr. Berry explains, but this tolerance changes over time and with body composition. Many people continue eating the same carbohydrate levels throughout their lives without realizing their tolerance has decreased, creating a hidden path to health complications.

                Taking Action When You Spot These Signs
            
        Identifying these five hidden signs is crucial because excessive carbohydrate consumption can have serious health implications. Dr. Berry offers hope through dietary adjustments: "I've got lots of other videos on this channel you can check out to explain not only what the complications are, but how you can actually prevent them or reverse them by eating a lower carbohydrate diet."
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Nutrition & Diet
        5 Hidden Signs You're Eating Too Many Carbs
    
        Copyright KenDBerryMD/YouTube
    
By Christopher RobackMar 23, 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.
Do you feel exhausted after meals but don't know why? Your body might be sending warning signals about your carbohydrate intake that you're missing. Most people consume excessive carbs for years without realizing the damage until serious health problems develop. Dr. Ken Berry, a Board Certified Family Physician with over 20 years of experience, helps patients identify these hidden signs before they lead to major health complications. In this article, he reveals five clear indicators that your carbohydrate consumption exceeds your body's tolerance level. Discover these warning signs to protect yourself from potentially serious health consequences.

                The Silent Dangers of Excessive Carbohydrates
            
        Consuming too many carbohydrates can lead to numerous long-term health complications, according to Dr. Berry. "Too many carbohydrates can lead to all kinds of terrible long-term complications, things like high blood pressure, type 2 diabetes, obesity, blindness, kidney failure, chronic inappropriate inflammation," says Dr. Berry, stressing that most people don't want these conditions but may be unknowingly heading toward them.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Hidden Sign #1: Post-Meal Fatigue
            
        ShutterstockThe first hidden sign that you're eating too many carbohydrates is feeling abnormally tired after meals. "After you eat a high carbohydrate meal, if you feel sleepy, if you have to take a nap, if you feel sluggish," explains Dr. Berry, this is your body signaling that your carbohydrate intake is excessive. While many people assume post-meal drowsiness is normal, it's actually an important warning sign.

                Hidden Sign #2: Mental Fog and Blurry Vision
            
        ShutterstockAnother revealing indicator comes in the form of cognitive symptoms. Dr. Berry notes that if you experience "mentally foggy, have trouble thinking, or even have a little bit of blurry vision" after consuming carbohydrates, these symptoms aren't coincidental. They're direct responses from your body indicating carbohydrate intolerance that many people overlook or attribute to other causes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Hidden Sign #3: Elevated Blood Sugar Readings
            
        ​Understand How Cortisol Affects Your BodyShutterstockFor a more objective measurement, Dr. Berry recommends checking your blood glucose levels. "Check your blood sugar one hour and two hours after you eat a meal. If that blood sugar reading is ever above 140, then you, my friend, ate too many carbohydrates in that meal," states Dr. Berry. This hidden sign requires testing but provides concrete evidence of how your body handles carbohydrates.

                Hidden Sign #4: Abnormal Lab Results
            
        ShutterstockThe most definitive hidden signs come through specific lab tests that many patients don't think to request. Dr. Berry advises asking your doctor for three key tests: "hemoglobin A1c, fasting insulin level, and C-peptide level." These clinical measurements reveal carbohydrate intolerance even before obvious symptoms appear. "If any one of these three tests is even one-tenth of a point above what the lab sheet says the normal range is, then you are without doubt eating too many carbohydrates for your personal physiology," Dr. Berry warns.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

                Hidden Sign #5: Age and Weight-Related Carbohydrate Sensitivity
            
        What Happens to Your Body When You Stop Eating While DistractedShutterstockThe final hidden sign involves recognizing your personal carbohydrate tolerance based on your individual factors. "Usually, younger, slimmer people can tolerate more carbohydrates," Dr. Berry explains, but this tolerance changes over time and with body composition. Many people continue eating the same carbohydrate levels throughout their lives without realizing their tolerance has decreased, creating a hidden path to health complications.

                Taking Action When You Spot These Signs
            
        Identifying these five hidden signs is crucial because excessive carbohydrate consumption can have serious health implications. Dr. Berry offers hope through dietary adjustments: "I've got lots of other videos on this channel you can check out to explain not only what the complications are, but how you can actually prevent them or reverse them by eating a lower carbohydrate diet."

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        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    
        Copyright Dr. Eric Berg DC/YouTube
    
By Christopher RobackFeb 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 
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
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We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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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.
Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

                Before We Start What Counts as Sugar
            
        "I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

                The Surprising Truth About Starch
            
        Shutterstock"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

                Sign 1 Unexplained High Adrenaline
            
        Shutterstock
The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

                Sign 2 Frequent Infections
            
        Shutterstock"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

                Sign 3 Low Testosterone Levels
            
        Shutterstock"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

                Sign 4 Bleeding Gums
            
        ShutterstockIf you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

                Sign 5 Chronic Sinus Problems
            
        Shutterstock"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

                Sign 6 Persistent White Tongue
            
        Shutterstock
A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

                Sign 7 Premature Aging
            
        Shutterstock"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

                Taking Action Against Hidden Sugars
            
        ShutterstockRecognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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        6 Real Signs of Eating Too Much Fat
    
        Copyright Dr. Sten Ekberg/YouTube
    
By Christopher RobackFeb 11, 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 
Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

                Myth 1: Weight Gain Comes From Eating Fat
            
        Shutterstock"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

                Myth 2: Fat Causes Insulin Resistance
            
        ShutterstockDr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

                Myth 3: Fat Makes You Tired After Meals
            
        ShutterstockFeeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

                Myth 4: Fat Is Bad For Your Heart
            
        Shutterstock
Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Sign 6: Digestive Distress
            
        Shutterstock
The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

                Sign 5: Floating Stools
            
        Shutterstock
Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

                Sign 4: Burping and Bloating
            
        ShutterstockFrequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

                Sign 3: Right Shoulder Pain
            
        ShutterstockDr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.
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                Sign 2: Pain Under Right Ribs
            
        ShutterstockPain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

                Sign 1: Weight Loss Plateau
            
        ShutterstockEven on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Signs You're Eating Too Much Sugar
    
Copyright autumnelle_nutrition/Instagram/Shutterstock
By Christopher RobackDec 24, 2024
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.
Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.
Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.
You're Hungry Every Hour or Two"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.
Acne and Breakouts Appear Frequently
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Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.
Belly Fat Won't Budge
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"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.
Afternoon Sugar Cravings Hit Hard
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Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.
Persistent Thirst Despite Hydration
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Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.
Dark Skin Around Body Creases
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Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.
Frequent Bloating After Meals
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"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.
You Get "Hangry" Often
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The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.
Multiple Skin Tags Appear
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The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.
Weight Loss Seems Impossible
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"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.
The Science Behind Sugar's Impact
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Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.
Know Your Limits: Daily Sugar Guidelines
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The American Heart Association (AHA) provides clear daily sugar intake limits:
Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.
The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.
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Simple Swaps for Better Health
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Make these evidence-based changes to reduce your sugar intake:
Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        4 Warning Signs You Are Eating Too Much Protein
    
Copyright luisana_nutritioncoach/Instagram
By Leah GrothDec 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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.
Protein is one of the buzziest weight loss words of 2024. While it has always been an important component of a healthy diet, it seems like it’s all health experts and fitness influencers have been talking about lately. Why? Science has found consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. However, according to The Fitness Project, weight loss coaches, you might be eating too much protein to lose weight. “4 suspicious signs you are eating too much protein to lose weight,” they wrote across the viral Instagram video.
Protein Helps Keep You Fuller Longer, Sustain Energy, and Control Cravings
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“Eating a high protein diet can be beneficial for weight loss as it keeps you fuller longer, sustain energy and control cravings,” they write. “But there are a few signs you might be eating too much protein for weight loss:”
Suspicious Symptom: Digestive Discomfort
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The first sign to look out for? Digestive discomfort, which includes bloating or constipation. “A very high-protein diet, especially from animal sources, can cause digestive issues if fiber intake is too low,” they point out.
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Solution: Amp Up Carb Intake
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The solution? Carb up! “Make sure to include enough carbohydrates and fats along with protein for a well-balanced diet,” they write. If you aren’t sure how much you should be eating, use a macro calculator. “It will tell you exactly how much to eat of each macronutrient,” they write.
Suspicious Symptom: Increased Thirst
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Are you feeling much more thirsty than usual? Increased thirst is another symptom of excess protein intake. “Eating too much protein can make you feel dehydrated,” they write.
Drink More Water
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The solution? Amp up your hydration and drink more water. “Aim for half of your body weight in oz,” they write. According to the U.S. National Academies of Sciences, Engineering, and Medicine 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. The Mayo Clinic explains that hydration is important for a variety of reasons. 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.
Suspicious Symptom: Feeling Sluggish
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More fatigued than usual? “Feeling tired or sluggish,” is another symptom to watch out for. “Too much protein and not enough carbs can leave you low on energy, as your body needs carbs for quick fuel,” they write.
RELATED:Man Runs Every Day For 30 Days and This is What It Did to His Body
Solution: Increase Intake of Fruits, Whole Grains, and Veggies
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Similar to the solution for digestive issues, amping up your intake of carbs will help with energy. “Incorporate carbohydrates like fruits, whole grains and vegetables for better energy,” they write.
Suspicious Symptom: Stalled Weight Loss
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The most obvious intake? Stalled weight loss. “If you’re not in a calorie deficit, even while consuming a lot of protein, you won’t see weight loss,” they write. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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By Leah SuzanneMay 05, 2025
Leah Suzanne
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We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says. 

                I Switched from “More” to “Smarter” Strength
            
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The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says. 

                How It Helped
            
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The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says. 

                I Added Feminine Flow to My Conditioning
            
        Shutterstock“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

                How It Helped
            
        ​Starting Small WorksShutterstockHow did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says. 

                I Always Activate My Sensual Core
            
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“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains. 

                How It Helped
            
        The 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Ways to Lose Weight Faster on Ozempic
    
        Copyright glp1enhanced/Instagram
    
By Leah SuzanneMay 05, 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.
Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

                Weights
            
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Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills.

                Whole Foods
            
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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes. 

                Water
            
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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

                Walking
            
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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

                Wake Up
            
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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

                Wins
            
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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says. 

                Weekends
            
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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says. 

                Bottom Line
            
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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. 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
    
        Copyright The GYN MD/YouTube
    
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
            
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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
            
        ​The Role of Supplements in Your JourneyShutterstockNot 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
            
        ​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)ShutterstockThe 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
            
        ​Understanding Your New Relationship with FoodShutterstockIf 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
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDespite 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
            
        ​What Exactly Is Tirzepatide?ShutterstockFor 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
            
        ​ How Much Lysine You Need DailyShutterstockGetting 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
            
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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
            
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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.
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