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10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”

Should you try the Ozempic alternative?

Leah Groth
By Leah GrothOct 05, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Dr. Westin Childs
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Leah Groth
By Leah GrothOct 05, 2024
Leah Groth
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Nutrition & Diet

Did you know there might be a non-prescription alternative to Ozempic? Westin Childs, DO, is a former Osteopathic Physician who has made it his mission to help people “who have thyroid problems, hormone imbalances, and weight loss resistance.” In a recent viral video, he discusses berberine, also known as “Nature's Ozempic,” and how it “might just be one of the best weight loss supplements that you've never heard of,” he says.

Berberine Is Compared to Pharmaceutical Medication

“Through its powerful effects on insulin muscle mass and an enzyme called AMPK, there's a very high chance that it can help you lose weight. Its effects on these systems are so strong that it has been compared to a pharmaceutical medication,” Childs says, mentioning metformin.

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

It Won't Be a Magical Cure

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Some studies suggest berberine may have modest weight loss effects. However, researchers note that more high-quality research is needed to confirm its effects.

“Like any other weight loss supplement out there, berberine is not going to be a magical cure for your weight,” Childs says. “It does have a lot of potential benefits that are supported by research that can help you lose weight, especially when combined with diet and exercise.”

It Improves Insulin Sensitivity

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“Number one, it helps reverse insulin resistance and improves insulin sensitivity,” he says. “One of the most important beneficial effects of berberine is its impact on the hormone insulin. High levels of insulin drive obesity by dysregulating the breakdown of fat tissue. In other words, your body is storing fat instead of burning it,” he continues.

“We know from various studies that berberine is a weak activator of this very important enzyme, and when this enzyme is activated, it causes or triggers a cascade of beneficial effects, including the stimulation of your metabolism, a reduction in inflammation, and improved muscle performance. In at least one head-to-head study, berberine has been shown to have an equal effect on blood sugar as the prescription medication. Metformin and just like berberine, metformin has been shown to be a weak activator of AMPK, which is probably why there's similarities between these two compounds. The only difference, of course, is that one is available as a prescription medication and the other as a plant-based botanical.”

It Improves Muscle Function

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It has also been shown to increase the density of mitochondria in your muscle cells. “Your muscle mass is largely responsible for regulating your basal metabolic rate, which is how many calories you burn each day. If lean muscle mass declines, then your metabolism will decline as well, and it will be easier for you to gain weight,” he says.

“If you are trying to lose weight, you obviously need to keep your lean muscle mass in mind, and the health of your lean muscle mass is regulated in part by how well each muscle functions and how much energy it's capable of producing. The mitochondria present in your muscle cells are responsible for the bulk of energy production in your muscles. Therefore, you want them to be high, and that's exactly what berberine has been shown to do. This is great for someone who is trying to lose weight because we know that a high sugar, high fat diet impairs the function of mitochondria in muscle tissue, and because increasing your mitochondrial function will not only help to improve your metabolism but also help to give you more energy, this means you'll have more energy to exercise, and when you do exercise, you'll be burning more calories because your muscles are working more efficiently.”

RELATED:20 Possible Ozempic Side Effects

It Activates Brown Fat Tissue

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Number three, berberine has been shown to activate brown fat tissue. “You're probably conditioned to think that fat cells are bad, but the reality is that they are a highly sensitive hormone responsive tissue and that some fat is actually considered to be healthy,” he says. There are two types of fat that you should be aware of inside of your body right now. “The first is white fat, which is predominantly used to store energy, and the second is brown fat, which helps to regulate your metabolism as well as heat production,” he continues.

“In animal studies, we know that berberine supplementation has been shown to brown white fat, or in other words, increase the amount of fat that helps to regulate your metabolism. And in humans, research has shown that one month of bourbon supplementation is enough to increase brown fat activity and concentration. If weight loss is your goal, then you'll either want to brown your existing white fat or somehow come up with a way to increase the total amount of brown fat that you have.:

It Helps Lower Inflammation

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Number four, berberine has been shown to lower or reduce inflammation. “This is important because inflammation, when present, makes it easier to gain weight and harder to lose weight,” he explains. “Generalized inflammation in your whole body disrupts your hormones and leads to decreased thyroid function,” he says.

“If you recall, I mentioned previously that your fat cells do much more than just give you cellulite and provide a reservoir for energy. They're actually a very hormone-responsive tissue that produces a hormone that is critical for managing your weight, and that is leptin. When inflammation levels are too high for too long, they dysregulate your fat cells and lead to an inflammatory condition called leptin resistance. Berberine may act to solve this problem or prevent it from occurring by reducing generalized whole body inflammation.”

It Helps Improve Gut Health

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

“Number five, berberine improves gut health by acting as an antibacterial agent and as an antifungal agent. People often neglect the importance or the connection between their gut and their ability to lose weight, but there is absolutely a connection between these two things. The health of your gut and your microbiome impacts your body's ability to stay lean, which means that you need to pay attention to gut problems which may negatively impact your microbiome because of bourbon's actions as an antifungal and antibacterial agent,” he says.

It Can Clean Up Your Gut

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“In addition to all the other benefits I just mentioned, it may also act to clean up your gut and can even be used to treat conditions like small intestinal bacterial overgrowth or small intestinal fungal overgrowth. The healthier your gut is, the easier it will be for you to lose weight,” he says.

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

How Much Should You Take?

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

How do you get it, and how should you use it? “The ideal dose of berberine is anywhere from 500 milligrams all the way up to 2000 milligrams taken every day. For most people, the 1000 milligram dose is sufficient. However, if you have other problems like diabetes or insulin resistance, you may want to push your total dose up to 2000 milligrams taken every day. Dosing is best split up and taken twice per day, so in this case, you would take 500 to 1000 milligrams in the morning and another 500 to 1000 milligrams in the evening,” he says.

Always Combine It with a Whole Food Diet, Exercise, and Intermittent Fasting

“No matter what you do, make sure that you always combine the use of berberine with a whole food diet, regular exercise, and I would add on top of that intermittent fasting. These three treatments form the foundation of your weight loss routine and everything else is supplemental to them. Having said that, I do think that supplements can be a powerful addition to these foundational treatments,” he concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

supplementssustainable weight lossweight lossintermittent fastingozempic

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Nutrition & Diet

Doctor Reveals 3 Fundamentals That Will Help You Lose More Weight Than Ozempic

Dr Mark Hyman, M.D. drmarkhyman
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Leah Groth
By Leah GrothJan 27, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

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“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

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“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

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“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

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“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

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Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

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And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

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

He’s Not Opposed to Weight Loss Drugs

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“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

15 Things to Know Before Getting Ozempic for Weight Loss

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels
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Ferozan Mast
By Ferozan MastMay 09, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Over 41 percent of US adults are obese, according to the CDC—so it’s no wonder drugs such as Ozempic and Wegovy are in such high demand to help people lose weight fast. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of problems. So, if we can get them to lose weight easily and simply, why not?” Here are 15 things to know before you ask your doctor for Ozempic.

What Is Ozempic?

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Ozempic mimics the hormone GLP-1, helping control blood sugar and make you feel more full. “Ozempic, known generically as semaglutide, was approved in 2017 by the U.S. Food and Drug Administration (FDA) for use in adults with type 2 diabetes,” says UC Davis Health. “Ozempic is a weekly injection that helps lower blood sugar by helping the pancreas make more insulin. It is not approved for weight loss, but some physicians prescribe it to be used for weight loss.”

What Does Ozempic Treat?

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Ozempic was designed to treat type 2 diabetes. “When using Ozempic to treat diabetes, weight loss is a common side effect,” says UC Davis Health. “It is designed to be taken long-term.”

Ozempic For Weight Loss

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“Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine of USC. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging. And of course, when using Ozempic to treat diabetes, weight loss can be a common side effect. People with diabetes are also often struggling with being overweight or obese. So, it’s helpful to have that weight loss, as well.”

Who Can Prescribe Ozempic?

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Ozempic is prescribed by a medical professional. Blood work should be taken beforehand. “Ozempic can be prescribed by any licensed clinician, including physicians, nurse practitioners, and physician assistants,” Veronica R. Johnson, MD, tells Forbes.

How Much Does Ozempic Cost?

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

Without insurance, Ozempic can cost around $900 a month. “One of the challenges with these medications is that obesity isn’t recognized as a disease in this country, so people can’t get them covered with insurance,” Dr. Peters says.

What Are Ozempic Side Effects?

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Ozempic has unpleasant side effects for some people, such as belching, constipation, diarrhea, and vomiting. “Common side effects include nausea, vomiting, diarrhea, and constipation,” practicing radiologist physician Omer Awan MD, MPH, CIIP, tells Forbes. “However, more serious side effects that can occur include inflammation of the pancreas and gallbladder, changes in vision, allergic reactions like a skin rash, problems with the kidneys, as well as the development of a specific type of thyroid cancer.”

What Happens When You Stop Taking Ozempic?

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“It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. “This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

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

What Is ‘Food Noise’?

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Ozempic turns off ‘food noise’, a term that refers to constant intrusive thoughts about food, which can make dieting difficult if not impossible. “Some providers haven’t yet come to understand that obesity is a disease that can (and often should) be treated medically,” says Dr. Butsch. “And many people living with obesity have internalized a stigma that makes them believe their obesity is somehow their fault. So, they aren’t asking for medication as a route to treatment.”

Ozempic and Diet

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You still need to adopt a healthy diet while taking Ozempic. “Medications are used in combination with lifestyle modification to increase long-term effectiveness,” W. Scott Butsch, MD, MSC, tells the Cleveland Clinic. “One of the most common misconceptions is that people believe they could take a medication for a few months, then stop and maintain weight. However, you’re likely to regain the lost weight once the medication is stopped.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

How Much Weight Can You Lose?

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Research shows people can lose an average of 15 percent of their body weight. “There’s a huge range of how much weight a person may lose while using these medications,” Dr. Peters says. “Some people may lose 50 pounds, but others won’t lose any. Results depend on the person and other behavioral modifications, like diet and exercise.”

Who Is the Ideal Candidate For Ozempic?

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“For prescribing Wegovy for weight loss, a person must have a body mass index (BMI) of 30 or greater,” Dr. Dominguez says. “It’s also approved for use in people with a BMI of 27 or greater, who have an accompanying overweight- or obesity-related condition, such as high blood pressure or sleep apnea.”

RELATED: What Happens to Your Body When You Eat Apples

Ozempic Benefits

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Ozempic’s benefits may go beyond weight loss. “Ozempic can help people lose weight, which can reduce the risk for many other serious health conditions, such as heart problems,” says UC Davis Health. “Semaglutide treatments can also be used as an alternative to bariatric surgery for some patients who are obese.”

RELATED:8 Reasons You Aren't Losing Weight That Have Nothing to Do with Your Metabolism

What Is ‘Ozempic Face’?

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

Ozempic face is an unfortunate side effect of quick weight loss. “The buzzy term, coined by a New York dermatologist, describes the gaunt or hollow look of sagging facial skin that can appear when people lose excess fat in their cheeks or neck,” Al Aly, MD, tells UT Southwestern Medical Center. “For patients who lose 50-100 pounds, there is often a significant deflation in many parts of the body, leading to an unappealing change in appearance. Extra skin gathers on the body, including the belly, buttocks, back, chest, breasts, legs, and arms.”

Ozempic and Exercise

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It’s important to develop healthy habits while taking Ozempic. “These drugs should be used with lifestyle modification,” Dr. Eduardo Grunvald, obesity medicine physician at UC San Diego Health, tells NBC News. “If you have to watch your diet and exercise with the medications, that’s what they’re meant for.”

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

Who Shouldn’t Take Ozempic?

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Not everyone is a good fit for Ozempic. “Patients younger than 18 years of age, pregnant individuals, those with a history of pancreatitis, type one diabetes, diabetic retinopathy, and a family history of some thyroid tumors should avoid taking Ozempic,” Dr. Awan says. “The drug is meant to be used for long-term therapy of diabetes, since diabetes is a chronic, long-lasting disease.”

💪🔥Body Booster: Long-term healthy habits are crucial for success, with or without Ozempic.

Nutrition & Diet

8 Best Ways to Maximize Ozempic Results

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

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

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

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" Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

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

Monitor Multiple Progress Markers

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

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"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

10 Insider Tips to Know Before Taking Ozempic

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Leah Groth
By Leah GrothFeb 27, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

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

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

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17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
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Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

Fitness & Workouts

30 Minutes of This Exercise Adds Years To Your Life

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Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever wonder which exercise gives you the most bang for your buck when it comes to living longer? Between countless fitness trends and contradicting advice, finding what truly matters for longevity can feel overwhelming. In a recent podcast conversation, Dr. Mike Israetel shared game-changing insights with host Chris Williamson about the specific type of exercise that science shows can actually extend your life. Read on to discover the 30-minute activity that longevity experts recommend for adding years to your life—and why how you do it matters more than you might think.

The Baseline for Longevity

While general movement is important for health, Dr. Israetel explains that precise amounts matter. "Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span," he states. According to Dr. Israetel, most people should aim for "six to 12,000 steps per day," noting that "if you're doing a lot fewer than five or 6,000 steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Beyond Strength Training

Many fitness enthusiasts focus exclusively on strength training, but Dr. Israetel points out the limitations of this approach. When discussing the "gym bro" who exercises intensely for an hour but remains sedentary otherwise, Dr. Israetel acknowledges, "I think you're doing really well for yourself." However, he emphasizes that something crucial is missing: "If you wanted a small, but meaningful enhancer to quality of life and longevity later down the road, you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output."

The 30-Minute Cardio Connection

Here's where Dr. Israetel reveals the exercise that truly extends your life: cardiovascular activity. "If you lift weights and you do all that, and if you get, you know, roughly 10,000 ish steps a day, very roughly huge variation for individuals, you're pretty good to go," he explains. But for maximum longevity benefits, he recommends "two to four sessions of 30 to 60 minutes of intense cardiovascular activity" each week. Dr. Israetel states clearly: "So if you really want to live as long as possible, I would say some pretty intense, regular aerobic activity is probably a good thing and unlikely to be a bad thing."

Measuring Your Intensity

How do you know if your cardiovascular exercise is intense enough to deliver these longevity benefits? Dr. Israetel offers a practical measurement: "For most people, a really easy way to measure that is: can you have a conversation with someone while you exercise?" He elaborates, "If we were in really good shape, we could have it on a jog, but we're not pushing the pace with aerobic exercise if we can talk." The key is reaching an intensity where "you can't talk and you're huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end or any combination therein is probably that extra cherry on top for longevity and quality of life enhancement."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Making It Sustainable

Knowledge about the best exercise isn't helpful if you can't stick with it. Based on his experience teaching about exercise participation, Dr. Israetel highlights two critical factors: "Your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play."

The social component provides accountability that solo exercise often lacks. As Dr. Israetel notes, "If you fall out of activity that nobody gives a shit, cause you're just on a treadmill at home and you have no friends and no one to talk to, you're maybe kind of done." However, with group activities, social pressure becomes a positive force: "If people are like, 'dude, are you going to make it to jujitsu again? I heard you healed up,' you're like 'I should go back.'"

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Finding Joy in Longevity Exercise

For 30 minutes of cardio to truly extend your life, it needs to be something you'll do consistently. Dr. Israetel emphasizes that exercise shouldn't feel like a burden: "You don't want physical activity and nutrition, everything in longevity pursuit to start feeling like medicine." The ideal scenario combines enjoyment, social connection, and health benefits. As Dr. Israetel concludes, when "you like what you're doing, you're doing it with friends and it's healthy for you... You got a real good thing going."

By incorporating just 30 minutes of intense cardiovascular exercise at least twice weekly, finding activities you enjoy, and exercising with friends, you can implement Dr. Israetel's evidence-based approach to potentially add years to your life—while making those years more enjoyable along the way.

Fitness & Workouts

She Walked 15,000 Steps Daily: 4 Benefits

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever find yourself scrolling through your phone at the end of a long day, knowing you should have moved more but lacking the motivation? You're not alone. We all know walking is good for us, but finding time for 15,000 steps daily seems daunting.

Robin Laird, creator of the popular YouTube channel The Science of Self-Care with nearly 200,000 subscribers, committed to this challenge for two full years and discovered benefits that went far beyond physical fitness. As her New Year's resolution for 2020 and 2021, Laird walked 15,000 steps every single day, without exception—even through the pandemic.

"I'm no longer continuing this resolution in the new year, but I definitely think I have some tips and takeaways that might be helpful to anyone who is interested in walking more or figuring out their step count sweet spot," Robin explains. Her experience revealed four surprising benefits that transformed her daily routine and might just inspire you to lace up your walking shoes today to discover your own perfect step count.

Benefit #1: Mental Health Transformation

The most significant impact wasn't what anyone would expect. "The most surprising benefit was not at all physical but mental," Robin shares. "This habit saved me through COVID when everyone was cooped up. I made sure every morning, lunchtime, and evening to be going for walks and that fresh air, that movement made all the difference."

Multiple studies have linked walking to improvements in mental health, something Robin experienced firsthand. The combination of movement, fresh air, and time away from screens created a powerful antidote to pandemic isolation and everyday stress.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Benefit #2: Enhanced Sleep Quality

Robin discovered a profound impact on her rest. "I feel like I got a lot of really good deep sleep," she notes, attributing this to both physical activity and an often-overlooked factor: natural daylight exposure.

"In the back of our eyes, we have retinal ganglion cells that specifically sense light and send it to the central clock in our brain that sort of runs our sleep-wake cycles, our circadian rhythms," Robin explains. This exposure to daylight helps regulate our body's internal clock.

The difference between indoor and outdoor light is substantial. "Even during the winter, there might be 10 times as much light outside as indoors," she points out. These regular doses of natural light helped her body distinguish between day and night, significantly improving her sleep quality.

Benefit #3: Improved Learning and Memory

For someone who struggled with focus in school, Robin made a surprising discovery about her learning style. "While walking, I found that I can remember and learn things so well," she reveals. The experience became something like a "live memory palace," where information from audiobooks and podcasts became associated with specific locations.

"I still have specific memories and things that I learned in specific streets of Amsterdam that are seared into my brain," Robin shares. "For me personally, I've just found this very much to be true. So if you're someone who has to do a lot of reading, even on the internet, you can do this reading while walking."

She recommends apps like Speechify for converting articles and documents into audio format, allowing productive learning during walks.

Benefit #4: Healthier Evening Habits

The commitment to reaching 15,000 steps transformed Robin's evenings. "Before I started this challenge, in the evening I would often be doing mindless things, maybe going on the internet or scrolling through my phone," she admits. "By having this daily goal I had to reach, often by 8 p.m. I still had to walk four or five thousand steps."

This necessity created a meaningful routine. "These evening walks were so special. I would do them either alone, but also with my partner or with my sister, a loved one. I would call my mom," Robin explains. These walks became opportunities for connection rather than isolation.

"When we're scrolling through social media in the evening, we often want to unwind, but we also often just want to connect with other people. Walking with a loved one is such a healthy way to do both of those things."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

The Reality Check: Walking's Limitations

Despite the benefits, Robin acknowledges important limitations. "Truth be told, walking is very inefficient when it comes to time and bang for your buck in terms of exercise," she explains. "It takes you twice as long to walk a mile as it does to run a mile."

For those with time constraints, Robin suggests incorporating some walking but supplementing with higher-intensity exercise. "If you're someone who does not have a lot of time, you probably want to maybe incorporate a walk in your day, but you'll also want to incorporate some high intensity training or some sprint intervals."

She's also realistic about physical transformation. "I don't think it's going to monumentally change your physique," Robin cautions. "If you're looking to lose a large amount of weight to get into a healthy weight range, then this is probably not the most important physical activity that you should be doing."

Instead, she recommends complementing walks with "higher intensity forms of physical activity like sprint intervals and HIIT workouts and weight lifting" to build muscle mass and increase metabolic rate.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Finding Your Perfect Step Count

Robin's experience led to a valuable conclusion about walking's unique versatility. "Probably my biggest takeaway from these past two years is that walking can be a wonderful healthy activity that you can combine with other things like learning and socializing," she concludes.

This realization inspired her podcast "Psycare," designed specifically for 10-minute walks that combine movement with learning about wellness and self-care.

While 15,000 daily steps provided significant benefits for Robin, the perfect count varies for each person based on their goals, available time, and other exercise. Finding your own "step sweet spot" might mean a more modest daily goal combined with other activities—or it might mean fully embracing the mental health and sleep benefits of longer walks.

"I would love to know what your relationship to walking is, how many steps you're currently walking each day, and if you have any goals to increase that in this new year," Robin asks. Whether you're aiming for 5,000 steps or 15,000, consistency and finding ways to integrate walking into your lifestyle are the keys to success.

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