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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.

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Simple changes to avoid the biggest health pitfalls as you age.

Christopher Roback
By Christopher RobackApr 18, 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.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.

Healthy Body

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

Doctor,,Patient,hospital,medical,health​Monitor Your Progress Through TestingShutterstock

Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

aging

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Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

Doctor,,Patient,hospital,medical,health​Monitor Your Progress Through TestingShutterstock

Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackOct 23, 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.

Struggling with stubborn fat that won't budge despite your best efforts? You're not alone. After 40, hormonal changes and decreased muscle mass can make fat loss particularly challenging. However, according to experts, common mistakes might be holding you back more than age itself.

JJ Virgin, a triple-board certified nutrition expert and four-time best-selling author, and Annette Snyder, MS, RD, CSOWM, a Certified Specialist in Obesity and Weight Management, reveal the seven critical mistakes preventing women over 40 from achieving their body composition goals.

Mistake 1: Focusing Only on Weight Loss

"Stop trying to lose weight," JJ Virgin says in her recent post. "If your sole focus was to lose weight, what should you do? You should fast as much as possible, eat as little as possible, and move as little as possible."

This approach destroys metabolism and muscle mass. Instead, focus on body composition - the ratio of fat to muscle. As Snyder explains, "A safe and sustainable rate of fat loss is 0.5-2 pounds per week while maintaining muscle mass."

How to Track Progress the Right Way

"What we measure and monitor, we can improve," says Virgin. She recommends using a combination of methods:

  • Weekly waist and hip measurements
  • Progress photos from multiple angles
  • Body composition measurements
  • Strength improvements in key exercises
  • Energy levels and recovery time.

Mistake 2: Starting Your Day Wrong

Virgin warns against the common breakfast mistake of having "a skinny latte and muffin." This combination can contain as much sugar as two hostess cupcakes, setting you up for blood sugar crashes and increased hunger. Instead, prioritize protein at breakfast, aiming for 25-30 grams to stabilize blood sugar and preserve muscle mass.

Building a Better Breakfast

Virgin shares her go-to morning routine: "I do breakfast around two hours after waking up. Start with meditation, maybe a cold plunge, then a protein-rich breakfast." She recommends:

  • Protein smoothies with clean protein powder and collagen
  • Greek-style yogurt with added protein (if dairy-tolerant)
  • Eggs with vegetables and healthy fats
  • Adding essential amino acids for extra muscle protection.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Mistake 3: Avoiding Strength Training

"Forget aging gracefully. Age powerfully," Virgin declares. After 40, women can lose up to 1% muscle mass annually if not actively preventing it. More alarming is the 2-4% loss in strength and 6% loss in power. Snyder adds, "Resistance training is crucial for maintaining metabolic health and preventing age-related muscle loss."

Essential Exercises Every Woman Over 40 Needs

"Focus on functional movements that translate to real life," Virgin advises. She recommends these key exercises:

  • Squats (with or without weights)
  • Bent-over rows for upper body strength
  • Overhead presses for shoulder strength
  • Push-ups (modified as needed)
  • Pull-ups or assisted pull-ups for upper body

"These movements help maintain independence and functionality as we age," she explains.

Mistake 4: Not Tracking Body Composition

"We must know what your weight is made up of," Virgin emphasizes. Simply monitoring scale weight isn't enough. According to Snyder, "The Gold Standard for measuring body fat percentage is through a DEXA scan," though regular measurements and progress photos can also help track changes effectively.

Mistake 5: Insufficient Protein Intake

Most women drastically underestimate their protein needs. Virgin recommends 0.7 to 1 gram per pound of target body weight, eaten first at each meal. "When you eat protein first, research shows you make better food choices overall and maintain better blood sugar control," she explains.

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Smart Protein Strategies Throughout the Day

"Protein timing matters as much as total intake," Snyder explains. She recommends:

  • 25-30g protein every 3-4 hours
  • Protein-first approach at each meal
  • Post-workout protein within 30 minutes
  • Evening protein to support overnight muscle maintenance

Virgin adds, "If you're plant-based, aim for 40 grams per meal since plant proteins are typically less bioavailable."

Mistake 6: Inadequate Daily Movement

"Winners find ways," Virgin emphasizes regarding daily movement. Many women focus solely on structured exercise while remaining sedentary throughout the day. Aim for at least 8,000 steps daily, working up to 12,000 for optimal results. Remember, formal workouts can't completely offset a sedentary lifestyle.

Creating an Active Lifestyle

Virgin suggests these practical ways to increase daily movement:

  • Stand and pace during phone calls
  • Use a walking pad while working
  • Take stairs instead of elevators
  • Park farther from the entrances
  • Schedule walking meetings

"Movement doesn't need to be formal exercise," she emphasizes. "It's about finding ways to move throughout your entire day."

Mistake 7: Pursuing Quick Fixes

"Focusing on quick results usually entails either under-eating, overexercising or a combination of the two," warns Snyder. "This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset." Instead, focus on sustainable habits you can maintain long-term.

Building Sustainable Habits

Snyder recommends focusing on these key areas for long-term success:

  • Regular meal timing
  • Proper hydration (half your body weight in ounces daily)
  • Quality sleep (7-9 hours)
  • Stress management
  • Social support systems
  • "These foundational habits support all your other efforts," she explains.

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Your Action Plan for Success

Start implementing these changes gradually:

Week 1:

  • Track current habits and measurements
  • Begin protein-first approach at breakfast
  • Start daily step counting

Week 2:

  • Add basic strength training 2-3 times weekly
  • Increase daily movement
  • Focus on proper hydration

Week 3:

  • Optimize protein at all meals
  • Add more challenging exercises
  • Implement stress management strategies

Remember: sustainable transformation takes time. While drastic measures might show quick results, they often lead to rebound weight gain and metabolic damage. By avoiding these seven common mistakes and implementing the suggested solutions, you can achieve lasting results at any age.

Track these key metrics for success:

  • Daily protein intake
  • Weekly strength training sessions
  • Daily step count
  • Body measurements (not just weight)
  • Energy levels and recovery
  • Sleep quality and duration
  • Stress levels

The path to lasting body composition change after 40 isn't about quick fixes or extreme measures. It's about building sustainable habits while avoiding common pitfalls that can derail your progress. Start implementing these changes today for a stronger, leaner tomorrow. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 27, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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.

Many women over 40 struggle with fat loss, often falling into habits that hinder their progress. Experts like JJ Virgin, celebrity nutritionist and Fitness Hall of Famer, and Dy Ann Parham, a 57-year-old Mindset Coach, have identified key mistakes that women in this age group frequently make. Each of them offers simple yet effective strategies to help women over 40 navigate their fitness journey, avoid common pitfalls, and achieve long-term success. Here’s what they have to say.

1. Not Lifting Heavy Enough

"Whatever is heavy for you. You want to lift the heaviest weight you can in good form," says JJ Virgin in her popular video. She emphasizes the importance of challenging yourself with weights, explaining that it's crucial for improving bone density and boosting metabolism.

Virgin debunks the myth that heavy lifting leads to bulkiness in women: "Do you know how much you have to lift and how long and how hard you have to lift to really put on muscle? You're lucky if you can put on one to two pounds of muscle a month."

2. Inadequate Protein Intake

"I say to eat protein first, and that's because I want to ensure that you're getting what you need," Virgin states in her video. She recommends aiming for one gram of protein per pound of target body weight and suggests incorporating essential amino acids as a supplement.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

3. Focusing on Weight Loss Instead of Fat Loss

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

Virgin stresses the importance of body composition over mere weight: "If I could change things, I would make it so that we never used scales, that we only used body composition scales." She recommends using impedance scales at home to track changes in fat mass and fat-free mass over time.

4. Neglecting Recovery

"This is really important for women over 40," Virgin cautions in her video. She suggests monitoring your heart rate variability (HRV) and resting heart rate to gauge your recovery status. "Listen to your body here. Don't push it on that day that you might go. Everything feels a little achy. I just feel a little bit tired. Maybe that's the day to take a long walk or go do some restorative yoga."=

RELATED:Top 5 Foods to Lose Belly Fat

5. Overlooking Creatine Supplementation

Virgin, in her video, admits she previously overlooked creatine's benefits for women: "I now know that it is probably the number one supplement for women over 40. It helps with muscle strength, bone health, cognitive health, even skin wrinkles."

6. You Don’t Consider Intermittent Fasting

Dy Ann Parham advocates for intermittent fasting as an effective strategy for women over 50. She shares, "I have been teaching intermittent fasting as a lifestyle approach now for almost eight years."

Parham recommends a 20-hour "clean" fast: "It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight." She explains that this approach helps regulate insulin and utilize stored glycogen.

However, Parham warns about common mistakes: "So many women are practicing intermittent fasting and they're still like, 'Why am I not losing weight?'" She advises keeping it simple and avoiding complications during the fasting window.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

Aging Is a Privilege

Parham and JJ Virgin stress the need for a simple and consistent approach to losing fat. By steering clear of common mistakes and sticking to proven methods, women over 40 can reach their fitness goals and boost their overall health. As Parham puts it, “Aging is a privilege, but aging powerfully is a choice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Healthy Body

9 Everyday Habits That Age You Faster, According to Science

Woman looking at her reflection in the mirror.
Shutterstock/Robert Przybysz
Christopher Roback
By Christopher RobackSep 13, 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
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.

The Sun Can Cause “Photoaging” and Make You Look Older

Portrait of an old woman in a straw hat, sunglasses and a swimsuit applying sunscreen to her face while relaxing by the pool.Shutterstock

A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

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It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

Lack of Exercise Can Make You Look Older

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“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

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Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

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Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

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"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

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"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Not Doing This Can Make You Look Older

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"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

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Christopher Roback
By Christopher RobackDec 09, 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.
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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.

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.

Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

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Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

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If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

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The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

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Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

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The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

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Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

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Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

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Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

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When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

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The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

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When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


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

Boost Your Breakfast With Berries

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Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

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Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

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To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

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The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 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 loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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