Skip to content
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.

Woman Takes Berberine for 14 Days and Shares What Really Happened

Find out if this trending supplement actually helps manage blood sugar.

Christel_Oerum_Diabetes_Strong7

Struggling to manage your blood sugar levels? You’re not alone. Diabetes expertChristel Oerum opens up about her experience with a trending supplement, berberine, and whether it truly delivers on its promises. As the founder of Diabetes Strong and a certified diabetes fitness expert, Christel has been managing Type 1 diabetes since 1997. Her mission? To guide others through diabetes management with practical, proven solutions. Join her on a 14-day journey to see how berberine stacks up.


What Is Berberine? Understanding the Basics

Before diving into Christel's experience, it's important to understand what berberine is. This yellow-colored chemical compound is found in several plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. Research suggests it might help regulate blood sugar levels and reduce swelling, making it an interesting option for diabetes management.

Why Try Berberine for Blood Sugar Control?

"I live with diabetes. I'm in charge of managing my blood sugars 24/7. It can be challenging, so I'll take all the help I can get," Christel explains in her post. She points to several studies showing berberine's potential benefits, including improved A1C levels and reduced fasting blood glucose in both Type 1 and Type 2 diabetes.

"Yes, I can also get sucked into the social media hype," Christel admits, "but you know what? There are actually studies backing up some of these benefits." Scientific research supports this, with evidence showing that berberine taken by mouth can help lower blood sugar levels in people with diabetes.

The Science Behind Berberine's Effectiveness

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

Clinical studies have shown berberine to be "possibly effective" for several conditions, including diabetes and high cholesterol. The recommended dosage typically ranges from 0.4-1.5 grams daily, taken for up to 2 years under medical supervision. This scientific backing helps explain why the supplement has gained attention in the diabetes community.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

The Experiment: From 1,200mg to 600mg Daily

"I took 600 milligrams of berberine every night with food," Christel shares. The results were noticeable: "My blood sugars quickly started to drop overnight. I actually started having a lot of low blood sugars, so many that I had to lower my nighttime long-acting insulin. After about a week, I also had to lower my daytime long-acting insulin."

However, she notes an important caveat: "Does this mean that Berberine was working for me? Was it lowering my blood sugar? Well, it seems so. However, there could also be other reasons for this. Maybe I was subconsciously more diligent with my insulin, or maybe I was less stressed. After all, there are over 40 things that can impact blood sugars aside from food and insulin."

How Berberine Works in Your Body

According to Christel, berberine works similarly to metformin: "It helps the body respond better to insulin and prevents the liver from creating more glucose." She explains that it's been called "nature's Ozempic," though she disagrees with this comparison: "It's exactly how metformin works, whereas Ozempic helps the pancreas make more insulin."

Known Side Effects and Safety Considerations

While berberine is considered possibly safe for most adults when taken by mouth, with doses up to 1.5 grams daily for 6 months, it's important to note the common side effects. These can include diarrhea, constipation, gas, and upset stomach.

Christel's experience aligned with these known side effects: "I stopped taking Berberine because it can have some side effects, and for me, they were quite significant. My belly looked like a beach ball." She elaborates, "I started out taking 1200 milligrams of berberine like it's recommended on the bottle. My body immediately rejected this, and I could only endure three days of stomachache and bloat."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Special Precautions for Specific Groups

It's crucial to note that berberine isn't suitable for everyone. It's considered likely unsafe during pregnancy as it can cross the placenta. It's also not recommended during breastfeeding or for newborns. People with high bilirubin levels should avoid it, as it may interfere with the liver's ability to process bilirubin.

Beyond Blood Sugar: Other Potential Benefits

Research suggests berberine may help with various other conditions, including high blood pressure and high cholesterol levels. When combined with blood pressure medication like amlodipine, it might enhance blood pressure reduction. It's also shown promise in treating PCOS by potentially improving cholesterol levels and reducing testosterone levels.

The Final Verdict

Berberine Supplement. Capsules with Yellow Powder. Diabetes prevention.Shutterstock

"If you decide to try this supplement, I highly recommend that you work with your medical team," Christel advises. She emphasizes the importance of proper dosing and adjusting other diabetes medications accordingly: "This seems like really powerful stuff. There's no need for you to do this by yourself."

She concludes with hope: "Although this supplement did not work for me, that doesn't mean that I'm doomed to see my blood sugars rise up every morning. I've actually identified some really solid ways of reducing the risk of high blood sugars in the morning."

The key takeaway? While berberine shows promise for blood sugar management, individual responses vary significantly. As with any supplement, proper medical supervision and careful consideration of potential side effects are essential for safe and effective use. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

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 to manage your blood sugar levels? You’re not alone. Diabetes expertChristel Oerum opens up about her experience with a trending supplement, berberine, and whether it truly delivers on its promises. As the founder of Diabetes Strong and a certified diabetes fitness expert, Christel has been managing Type 1 diabetes since 1997. Her mission? To guide others through diabetes management with practical, proven solutions. Join her on a 14-day journey to see how berberine stacks up.


What Is Berberine? Understanding the Basics

Before diving into Christel's experience, it's important to understand what berberine is. This yellow-colored chemical compound is found in several plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. Research suggests it might help regulate blood sugar levels and reduce swelling, making it an interesting option for diabetes management.

Why Try Berberine for Blood Sugar Control?

"I live with diabetes. I'm in charge of managing my blood sugars 24/7. It can be challenging, so I'll take all the help I can get," Christel explains in her post. She points to several studies showing berberine's potential benefits, including improved A1C levels and reduced fasting blood glucose in both Type 1 and Type 2 diabetes.

"Yes, I can also get sucked into the social media hype," Christel admits, "but you know what? There are actually studies backing up some of these benefits." Scientific research supports this, with evidence showing that berberine taken by mouth can help lower blood sugar levels in people with diabetes.

The Science Behind Berberine's Effectiveness

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

Clinical studies have shown berberine to be "possibly effective" for several conditions, including diabetes and high cholesterol. The recommended dosage typically ranges from 0.4-1.5 grams daily, taken for up to 2 years under medical supervision. This scientific backing helps explain why the supplement has gained attention in the diabetes community.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

The Experiment: From 1,200mg to 600mg Daily

"I took 600 milligrams of berberine every night with food," Christel shares. The results were noticeable: "My blood sugars quickly started to drop overnight. I actually started having a lot of low blood sugars, so many that I had to lower my nighttime long-acting insulin. After about a week, I also had to lower my daytime long-acting insulin."

However, she notes an important caveat: "Does this mean that Berberine was working for me? Was it lowering my blood sugar? Well, it seems so. However, there could also be other reasons for this. Maybe I was subconsciously more diligent with my insulin, or maybe I was less stressed. After all, there are over 40 things that can impact blood sugars aside from food and insulin."

How Berberine Works in Your Body

According to Christel, berberine works similarly to metformin: "It helps the body respond better to insulin and prevents the liver from creating more glucose." She explains that it's been called "nature's Ozempic," though she disagrees with this comparison: "It's exactly how metformin works, whereas Ozempic helps the pancreas make more insulin."

Known Side Effects and Safety Considerations

While berberine is considered possibly safe for most adults when taken by mouth, with doses up to 1.5 grams daily for 6 months, it's important to note the common side effects. These can include diarrhea, constipation, gas, and upset stomach.

Christel's experience aligned with these known side effects: "I stopped taking Berberine because it can have some side effects, and for me, they were quite significant. My belly looked like a beach ball." She elaborates, "I started out taking 1200 milligrams of berberine like it's recommended on the bottle. My body immediately rejected this, and I could only endure three days of stomachache and bloat."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Special Precautions for Specific Groups

It's crucial to note that berberine isn't suitable for everyone. It's considered likely unsafe during pregnancy as it can cross the placenta. It's also not recommended during breastfeeding or for newborns. People with high bilirubin levels should avoid it, as it may interfere with the liver's ability to process bilirubin.

Beyond Blood Sugar: Other Potential Benefits

Research suggests berberine may help with various other conditions, including high blood pressure and high cholesterol levels. When combined with blood pressure medication like amlodipine, it might enhance blood pressure reduction. It's also shown promise in treating PCOS by potentially improving cholesterol levels and reducing testosterone levels.

The Final Verdict

Berberine Supplement. Capsules with Yellow Powder. Diabetes prevention.Shutterstock

"If you decide to try this supplement, I highly recommend that you work with your medical team," Christel advises. She emphasizes the importance of proper dosing and adjusting other diabetes medications accordingly: "This seems like really powerful stuff. There's no need for you to do this by yourself."

She concludes with hope: "Although this supplement did not work for me, that doesn't mean that I'm doomed to see my blood sugars rise up every morning. I've actually identified some really solid ways of reducing the risk of high blood sugars in the morning."

The key takeaway? While berberine shows promise for blood sugar management, individual responses vary significantly. As with any supplement, proper medical supervision and careful consideration of potential side effects are essential for safe and effective use. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Can you lose water by upping your water intake? According to one YouTuber, the answer is yes. Keegan Acton is a social media influencer who shares tips and hacks with her followers. In one viral video she reveals what happened when she majorly upped her water intake. “I've seen this video floating around YouTube where people drink a gallon of water a day for seven days, and I thought, why not try it out?” she says at the start of the clip. “I lost so much weight in these seven days that it was concerning,” she adds.


She Kept Her Diet and Exercise Routine the Same

She went on Amazon and bought a half gallon water bottle and drank a gallon of water every day for a week. “I also wanted to note that throughout this week I made sure to eat foods that I would normally eat and work out as much as I would normally work out. So I know that all my results are from the water and not from anything else,” she says in the video.

She Tried to Drink the Water Earlier in the Day

She also tries to get her water intake fulfilled by mid-afternoon, so she doesn’t have to “go to the bathroom that much later in the day, especially throughout the night, which I was kind of nervous about.”

She Had to Go to the Bathroom “All the Time”

“I have to go to the bathroom all the time,” she says. “My urine was clear. It was literally as clear as water.”

It May Not Be Sustainable for a Lot of People

Closeup on mineral water bottles in raw and linesShutterstock

“If you're in an office or you run errands or you drive a lot for work or you do something like that, I don't think this would be that sustainable. I guess even if you work from an office, you have a bathroom,” she says.

Her Hunger Decreased

“It is three o'clock. I have not eaten or been hungry at all today. Obviously it's because my stomach is just filled with so much water,” she says. “I needed to make it an intentional thing that I do need to eat even if I'm not hungry because I'm not like getting my nutrients.”

She Lost Almost 5 Pounds in 7 Days

Female leg is stepping on white scales at homeShutterstock

“I lost 4.6 pounds. I almost lost five pounds in seven days. That is absolutely crazy,” she says. Did she gain all the weight back the second she stopped drinking so much water? “The answer is yes, kind of,” she admits, noting that a month later she “probably gained back two pounds after I was done and then the two three pounds kind of stayed off.”

RELATED:Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast

It Didn’t Improve Her Complexion

She also was curious how it would impact her complexion. “My skin I would say didn't really change that much,” she says.

She Didn’t Get As Many Headaches

Sports woman drinking bottle of water.Shutterstock

“There were a few other things that I wasn't looking for that I did notice throughout this week. The first one was that I did not get as many headaches as I normally do,” she reveals.

She Also Felt More Energized

“The second one was that I had a ton of energy. I'm a pretty high energy person,” she adds.

She Was Bloated the First Few Days, and Then Felt “Very Unbloated”

“The last one is bloating. The first few days I was super bloated and then after that I felt very unbloated, so that's a plus,” she says.

How to Drink Water Safely

Senior man, fitness and drinking water in nature for hydration or natural sustainability after workout. Mature male person with mineral drink from exercise, training or cardio in recovery or breakShutterstock

If you're considering increasing your water intake, it’s important to do so safely to avoid potential side effects like bloating or overhydration. Start by gradually increasing your daily intake rather than jumping to a gallon immediately. Spread your water consumption throughout the day to help your body adjust, and avoid drinking too much water in a short period, which can lead to imbalances like hyponatremia. Listen to your body’s signals—if you feel too full or uncomfortable, slow down your intake. And remember, while water is important, maintaining a balanced diet for proper nutrient intake is essential. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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 editors@bodynetwork.com.

Are you considering taking Ozempic to achieve your weight loss goals? There are lots of well-known side effects of the drug and other similar ones that are helping millions of people lose weight and get in shape. However, according to one influence, there is a “dark side” of the drug that many don’t know about. Celina Myers (@CelinaSpookyBoo) is a social media influencer with over 3 million YouTube subscribers and Instagram followers. “Today, I'm going to talk about something that's quite controversial, and I think everyone has heard of at this point. And I think what people haven't heard about are the negative aspects of it,” she says about Ozempic.


Her Doctor Suggested Ozempic Because She Is Diabetic

“My doctor brought up Ozempic to me because I actually am diabetic. It's used as a diabetic medication, but people also use it off-label to control their weight. I'm one of those people who didn't find weight loss in Ozempic, but I did see it helping me see food in a different way,” she says in her post.

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

A Friend of Hers Took It and Told Her Not To

She explains that a friend of hers recommended that she take it, attesting that it had helped her lose a lot of weight. But a few months later, she ran into the same friend and told her that she had also been prescribed the drug, and she told her not to take it. However, she did anyway.

At First, It Helped Her

“I started the medication. And to start, it was great. My sugars were controlled. I was feeling better. I really didn't lose any weight, but I found myself just, it was easier to make better decisions and not to binge eat the way that I did,” she said.

When She Upped Her Dosage, Things Changed

“A couple of months ago, probably two months ago, everything started to change. I had tried to increase my dose from 0.5 to one milligram. The weight loss dose is usually around one milligram to two milligrams. That's what the doctors say, but it can happen at any of the doses. You start at 2.5. You do that for a couple of weeks. You raise up to five, then you raise up to one milligram. You just kind of get your way there. This one week, I decided to go from 0.5 to 0.75,” she says.

RELATED:20 Possible Ozempic Side Effects

She Started Having Panic Attacks

However, a few weeks before she upped the dosage, she “changed,” she says. “I was finding myself having actual panic attacks, panic attacks that I hadn't had since I was a teenager. My sugars were great. Everything was great. I wasn't sick. It wasn't an outside influence. It wasn't other medications. And I hadn't really chalked it up to the fact that it was ozempic. It started with these little panic attacks. Out of nowhere, I'd be in public, and I would feel the highest level of doom that I can explain.”

She Couldn’t Find These Side Effects on Google

She said that the doctors recommended that she increase her dose. “I decided to do 0.75,” she says. “I don't know how I made it out. With Ozempic, you do get a tummy upset; you're not hungry, you're kind of nauseous, you're either constipated, or you're going to the washroom all the time. And these are things that I already dealt with in my own life,” she says. “But this symptom, no matter how much I Googled, I really couldn't find it. So I'm like, it's not at that. But this week, I was not me. I found myself walking out of complete conversations into the bathroom where I would hyperventilate, shake on the ground, throw up, and cry in the shower, but have a rational thought knowing that this isn't me and this isn't what I could feel like.”

She Reduced Her Dose and Still Felt Anxiety, So Upped It Again

The next week, she reduced her dosage, “but the feeling really didn't go away,” she says. So, she thought that it probably wasn’t the drug and upped her dosage again, “and things got worse,” she says. “I'm someone who's always had real good control over how I feel and what's going on and and how I deal with situations.”

She Joined Facebook Groups and Found Others Who Had Similar Feelings of Anxiety on the Drug

She joined various Facebook groups so she could talk to others about their experiences. “What I have found over this past month of research has really scared me and really blown my mind,” she admits. “The amount of people who were like, ‘Yeah, I've never had an anxiety issue in my life, and then I ended up in the hospital. Or people who are off it now because they were the happiest, most go-lucky people in the world, and they couldn't function as human beings,” she says. “Now I'm starting to read that if you've had issues with mental health, this can be something to stay away from.”

She says that some people try to blame it on high or low blood sugar. “It wasn't for me, and it wasn't for a lot of these people,” she claims.

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

She Is Going Off the Drug

She has been “drastically, drastically” reducing her dose and plans on stopping the drug altogether. “When you google this medication, they talk about a lot of symptoms. They even talk about some extreme ones like getting really bad pancreatitis or getting really bad gallbladder issues, or everyone's going to live differently with it. But for me, it's not worth it. Because these numbers of people who are dealing with the mental health aspects of it are growing and growing, and nobody is really talking about it.”

Ozempic, “Almost Took My Life,” She Says

“I wanna reiterate by saying, mentally, I am a very strong person. I'll have a little generalized anxiety, but honestly, who doesn't in the world? I've always been a very confident person, and I know if I'm feeling a certain way, I know how to make myself feel better, and I know how to pull myself out of it. But this past week, I will be honest with you, and I am so truthful when I say that Ozempic almost took my life,” she claims, adding that she doesn't drink or take any other drugs.

RELATED:20 Things to Avoid While on Ozempic

She Wants Others to Know About Her Experience

“I feel like all I'm seeing are these commercials like pushing and pushing and pushing this drug. And we're already dealing with such a mental health crisis as it is. And I don't know why this isn't being spoken about because the way that I have felt in the past couple of months is not the way I have ever felt in my life,” she says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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 editors@bodynetwork.com.

Does the concept of eating lots of meat – even steak – and losing nearly 3 pounds a week seem too good to be true? According to one fan of the carnivore diet, it isn’t. Lauren Knight Hughes is a social media influencer who shares across various platforms. In one of her viral YouTube videos, she discusses her diet and how she lost 10 pounds in 4 weeks on the carnivore diet. “I am gonna talk about how I lost probably the easiest 10 pounds of my entire life. I'm gonna literally go through week by week, by week, by week to show you exactly what I did and how I was able to lose upwards of two pounds a week while being so, so stuffed the whole time,” she says.


The Carnivore Diet Involves Eating Just Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

“So for anybody that's unfamiliar with what the carnivore diet is, it's kind of this new and up-and-coming meal plan if you will,” she says in the clip. “Basically, all you do is eat just meat, a hundred percent meat.”

People Have Cured Health Problems On It, She Says

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

“But I wanna walk you through exactly what I did and how to do this healthfully because I'm not a trained medical practitioner, but for me, I gave it a shot because there are so many people out there that are seeing their autoimmune diseases literally disappearing, like diabetes gone, tinnitus, gone, high blood pressure, high cholesterol, inflammation, all of that stuff is like completely going away with people when they just do this diet,” she says.

“I have to say this is probably something that I'm gonna stick with for the rest of my life because it was something that was so impactful to me, at least to some format. I'm gonna stick with it the rest of my life, and I wanna walk you guys through this because if it helped me this much, I help, it'll help you. And I'm always talking about ways that we might be able to improve our lives,” she says.

RELATED: I Lost 70 Pounds on the Flexitarian Diet and Here's How

She Also Quit Drinking

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

“For me, removing alcohol from my life was probably one of the best things I have ever done for myself. Like literally hands down, it's the same thing I'm realizing with this carnivore diet, which is awesome,” she says.

She Starts By Eating Meat, Eggs, and Fish

Fried,Eggs,And,Bacon,For,Breakfast,On,Wooden,Table,,TopShutterstock

“This is day one of having just meat, which includes eggs and fish. You have only whole foods. You can't have cheese, you're having no carbs,” she adds. “Just protein and water.”

She admits that early in the diet, she started suffering headaches. “I am having this like killer headache and I don't get headaches often,” she says, recommending electrolytes. “You gotta have electrolytes for this kind of a diet to kind of get you through it.”

The First Week, She Was Weak

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

On day 4, she went for a six-mile trail run. “It's hard. Definitely can feel a little bit of weakness, but I kind of think that's more because I'm outta shape.” She notes that for dinner, she is going to eat beef, bacon, and eggs.

She Lost 5 Pounds in 5 Days

Female leg is stepping on white scales at homeShutterstock

“So I'm excited today. I have been doing this for five days now, and I have apparently lost five pounds. Whether that's water, weight or weight, weight or, you know, inflammation, whatever that is going on. I definitely feel really good and really energized, very full all the time,” she says, adding that she is “not starving myself whatsoever at all. I'm stuffed all the time.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

She Doesn’t Crave Snacks

Fried eggs and bacon cooking in a skilletShutterstock

“And then the other thing is, I don't even want any snacks, like any chips or anything. And normally, I'd be going all over that. It's not happening on this. I don't know, it's like you might be hungry in the morning, so you eat, and then you're full, you know, after just having some, having some bacon and eggs, you're full for like eight hours after that, or it's not even like you want the food, you know, it's crazy.”

At the end of the first week, she reflects. “This whole past week and kind of where it's taken me. I'm pretty blown away, I'm not gonna lie,” she says.

On Day 8, She Stopped Craving Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“Without the carbs, I thought I would be pretty dead. It's not so bad, actually; maybe yesterday was the first day in a while that I felt hungrier than I had been the other seven days. I feel pretty good even today at the gym. I feel pretty ready to go without any of those carbs for now, eight days.”

“These are super essential for anybody who's gonna do this carnivore diet,” she says about electrolytes. “Our body holds onto electrolytes through water and you know, various vitamins and things that we need basically in our body to function properly. When we're eating fewer carbs or no carbs like I'm doing with this carnivore diet, you're basically holding onto a lot less of those nutrients that we would need that helps our body function properly. That's super important when doing this because otherwise you're gonna be pretty much malnourished and we ain't gonna have that. That's not the kind of thing we want. That's the opposite of what we want. And I should have been doing this from the beginning in case anybody's wondering.”

She Is Waking Up “Crisp” in the Morning

She has good night's sleepShutterstock

“I just woke up without an alarm, which is the seventh time I've done that since I started the all-meat diet. So I am just crisp in the morning,” she says. “And the craziest thing is that I'm honestly not craving carbs. Like that kind of feels liberating.”

She Admits She “Doesn’t Have Enough Carbs” to Run As Fast As She Wants

Fitness woman runner running on seaside bridgeShutterstock

Lauren decides to go on an 8-mile trail run. “I have the energy to do it. So that's pretty cool. I feel good about it. Three miles in and her “legs are burning,” she says. “I don't think I have enough carbs in me to go the rate that I want to go. I have to keep stopping. I'm cramping a lot in like my shoulders kind of like back here.”

She Notes That She Has “No Inflammation, No Bloating”

woman clutching her stomach with her hands in discomfortShutterstock

She notes that pants that used to be snug fit her better. And, “no inflammation, no bloating, none of that. But the best part is, like you guys, my energy is out of this world, with very little anxiety, which is super rare for me. Just kind of like my vibe all around is just up and it's been up.”

RELATED: 12 House Cleaning Chores That Burn Calories After 50

Her Weight Loss Continues During Week 4

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

After entering week 4, she is still losing weight. “I have dropped another pound of body fat off of this diet. I think you can see. I'm like, I'm pretty lean. This is the most full I have ever been in my entire life.”

She Notes That She Eats As Much As She Wants

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

“Something that I've found to be super liberating about this particular style of eating is like I'm not at all limiting my amount of food. So specifically for this style of eating, I have always eaten how much I want to eat. Like to be to the point of being very full. And I have never felt deprived on this,” she maintains. “I have never once felt deprived in this process and still have managed to, you know, lean up and continue to build muscle and feel good and feel strong and not feel like I'm holding back on eating at all.”

Results? 10 Pounds Down and Healthier All-Around

Lose 10 PoundsShutterstock

“I lost 10 pounds plus tons of inches and my mood was better, my attitude was better. No inflammation, no bloating,” Lauren says. “I just actually went and got my blood tested today. Totally good. My blood pressure is totally good. Everything is extremely healthy and just positive,” she concludes.

Here Is What Else You Need to Know About It

Carnivore diet, zero carb concept, top viewShutterstock

While the carnivore diet may seem similar to keto, there is one major difference. According to the Cleveland Clinic, keto allows you to eat minimal carbs. However, a carnivore diet is a zero-carb eating plan. “You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds,” they write.

RELATED: Food Swaps I Made That Helped Me Lose 70 Pounds and Kept It Off

Cons of the Carnivore Diet

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

Because you are eating zero carbs, you aren’t getting much fiber. “The carnivore diet is super low in fiber, which will cause a lot of constipation,” says Dietitian Kate Patton, MEd, RD, CSSD, LD. “If you have a pre-existing chronic condition, like high blood pressure, high cholesterol, any history of stroke or other cardiovascular diseases, you should definitely not try this diet,” Patton says pointedly. “Even if you have digestive issues, this diet can make things worse with all that protein and fat, which takes a lot longer to digest.” It is also high in saturated fats, which can increase cholesterol.

💪🔥Body Booster: Start with eating whole foods like eggs, fish, and meat. Cut out cheese and all carbs.

Do you ever wonder what would happen if you hit your daily step goal? Ariel (@ThatAwkwardMom) is a social media influencer who regularly shares about everything from mom hacks to losing weight. In one recent viral video, she revealed what happened when she set a step goal and stuck with it. “In this video today, I'm gonna tell you the four things that have changed during this time of walking, 10,000 steps a day, and the ten things that I learned,” she says.


She Walked 10,000 Steps Every Day for a Month Without Dieting

“I walked 10,000 steps every day for a month. I did it without dieting. I ate whatever I wanted whenever I wanted. I did it without any exercise. Well, besides the walking, of course, if you count that as exercise, and I did it with a toddler by my side all the time,” she says in the post.

She Did It for Her Health

“Why did I choose to do this? Well, because whenever I went up the stairs, I panted like a wildebeest with asthma being chased by a lion,” she says. “My stomach looked like I was four months pregnant.”

It Wasn’t Easy

“Nevertheless, I needed to make a change. And this seems like an easy one. Well, easy it was not,” she admits. “First of all, I know you guys all want to know if I lost weight or not. And the answer is yes, I did. My starting weight was 144 pounds, and I am five foot four.”

First Change That Happened: Her Sleep Improved

“So the first thing that changed is I started sleeping like a baby,” she reveals. “At first, my sleep was compromised because I wouldn't get my steps in in time. So I'd have to walk in circles at 10 o'clock at night, and so I wouldn't get to sleep till later. She cites research that exercise “will also keep you up less often at night” and “boosts the effect of natural sleep hormones such as melatonin. The downside to this is I started hitting this snooze button a lot more than I used to, but totally worth it, right? Who doesn't love sleep except elephants? Did you know they only sleep two hours a day?”

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

Second Change That Happened: Her Hunger Decreased

“The second thing that changed is that I was surprisingly less hungry and less likely to reach for sugary foods,” she says. “I am a sugar addict. It all started 10 years ago when I started working at an ice cream shop, and it all went down from there. Well, I'm just shocked by how much walking suppresses my appetite for the things I normally crave,” she said. “Instead, I found myself eating lunch and then not having this dire need to have chocolate after, which is very unusual. I still did enjoy Reese's and ice cream and sugary cereal, but the cravings for it definitely decreased.” She cites scientific evidence finding that “aerobic exercise such as walking has a larger impact on suppressing appetite than non-aerobic exercise such as weightlifting. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating,” she says.

Third Change That Happened: She Felt More Energized

“The third thing that changed is that walking made me feel more energized throughout the day, which really surprised me because I figured it would take my energy away, and I would go for a walk and then I would be on the couch the remainder of the day eating a bowl of marshmallows, but instead walking made me activate my inner ticker,” she says. “I was actually able to get more done each day. I mean, the first few days were harder because my body was in shock from the sudden movement that it was not used to.”

Fourth Change That Happened: She Lost Weight

“The fourth thing that changed is I lost weight,” she continues. “I was really worried because I didn't feel like I was losing weight. I mean, I still had to suck in to put my pants on, and I was still eating ice cream and potato chips. So, boy, was I surprised when I stepped on the scale. One month later, I lost three pounds. But what's even more surprising are these pictures. I look like I went from four months pregnant to two months pregnant, and I'm not pregnant at all, for those of you wondering. But I did have a baby, which makes it difficult to get rid of this flab right here. So, but I'm not sure if any amount of walking could get rid of that.”

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

Here Are the 10 Things She Learned From Doing the Challenge

She then moves on to the ten things that she learned by doing this challenge. “I'm just gonna rattle them off one by one. Walking in circles around your house is not fun, so get outside yet it does get the job done. Walking around in circles at night will annoy the people you live with. Dancing is a good way to get steps in. Grocery shopping does not give you as many steps as you think it would. Dishes don't benefit me at all in the walking department, but you still gotta do them. Walking with other people is nice, and it makes the experience a lot less painful. I wish I had a dog. I wish I had a babysitter so I could walk without a stubborn toddler. I wish I had Oreos and a glass of milk because that sounds freaking amazing. I'm so hungry because I stopped walking. And you should always set Google reminders to remind you to put your watch on in the morning.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
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.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dave Asprey
Copyright Dave Asprey
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.

Are you struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

Different types of collagen for skin care flat lay with collagen quote made of wooden blocks​4. Collagen: Not Just For SkinShutterstock

Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

Aerial view of various coffeeShutterstock

Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

Fresh rosemary herb on the dark background. Top view rosemaryShutterstock

Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

Woman drinking milkShutterstock

He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

White,Rice,In,BowlShutterstock

While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

Sheets of roasted nori seaweed wrapping​Roasted Seaweed SnacksShutterstock

Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

Closeup horizontal photo of fresh red salmon fillet on white plate with parsley on the side and rustic wood underneath

Shutterstock

Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Evidence-Based

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

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

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

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.