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Fitness Influencer Chloe Ting Shares Her Best Fitness Tips

Here are her lifestyle tips.

Chloe_Ting1

Chloe Ting is a fitness influencer who boasts over 25 million followers on YouTube. Her videos and fitness programs help millions of people get into shape. In a new social media post, the 37-year-old shows off her famous figure while modeling onesies. “Which outfit do u prefer?! I'm rly liking onesies/jumpsuits lately,” she captioned the post. “Girl you could wear a paper bag and look good,” one of her 2.5 million Instagram followers commented. “Actually everything looks good on you,” agreed another. How does Chloe stay in shape? The Body Network rounded up some of her top get-fit tips.


Go At Your Own Pace

First, Chloe suggests starting at your own pace. “Starting out can be very overwhelming as there are things to consider such as your diet, your form, your consistency, etc. The one thing you need to focus on as a beginner is your mindset,” she tells Her World. “You need to be committed to this and be able to identify what is possible for you today and what is your limit. Some people go cold turkey and jump on a diet or start intense exercises, and there’s no sustainability with that. Start small, make incremental changes, and build strength over time and it’s all a gradual process.”

Exercise for Your Health

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Exercise is more about feeling good than looking good, says Chloe. “I’ve been working out for about six years now, and my journey started because I wasn’t in a good place mentally. I suffered from panic attacks and anxiety, and also had a history of being bullied at work so I ended up taking a break from work,” she told Her World. “With more time to spend on self-care, I gained an interest in fitness and I was just drawn to getting myself physically stronger. This then had a huge positive impact on my mental health. Besides that, I’ve also suffered from gut-related health issues, which have impacted my quality of life, but thankfully I’m in a better place now, both mentally and physically, and using my platform to spread positivity and self-love.”

Related: I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

Exercise When It Works for You

Chloe_Ting4chloe_t/Instagram

Chloe suggests incorporating exercise into your day, wherever it fits. “It’s become a routine for me to work out in the morning, and checking that off early in the day makes me feel accomplished as I move on to my next task of the day,” Chloe adds. “I think everyone’s strategy to stay motivated is a little different. You have to identify what would work for you and give yourself time to build up that familiarity in your schedule so that it becomes a natural routine.”

Do Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

Chloe’s favorite exercise? “Burpees for sure, as it’s such an effective exercise, but there are lots of modifications you can add to it to make it more fun,” she says.

Related: 4 Ways to Lose Weight Quickly and Permanently

Indulge

Chloe_Ting2chloe_t/Instagram

Chloe maintains a healthy diet – most of the time. What is her guilty pleasure? “Definitely chocolates and it’s not something I’ll ever get sick of!” she tells the publication.

💪🔥Body Booster: While some experts suggest working out in the morning, the best time to exercise is whenever you can fit it in!

More For You

Chloe Ting is a fitness influencer who boasts over 25 million followers on YouTube. Her videos and fitness programs help millions of people get into shape. In a new social media post, the 37-year-old shows off her famous figure while modeling onesies. “Which outfit do u prefer?! I'm rly liking onesies/jumpsuits lately,” she captioned the post. “Girl you could wear a paper bag and look good,” one of her 2.5 million Instagram followers commented. “Actually everything looks good on you,” agreed another. How does Chloe stay in shape? The Body Network rounded up some of her top get-fit tips.


Go At Your Own Pace

First, Chloe suggests starting at your own pace. “Starting out can be very overwhelming as there are things to consider such as your diet, your form, your consistency, etc. The one thing you need to focus on as a beginner is your mindset,” she tells Her World. “You need to be committed to this and be able to identify what is possible for you today and what is your limit. Some people go cold turkey and jump on a diet or start intense exercises, and there’s no sustainability with that. Start small, make incremental changes, and build strength over time and it’s all a gradual process.”

Exercise for Your Health

Chloe_Ting3chloe_t/Instagram

Exercise is more about feeling good than looking good, says Chloe. “I’ve been working out for about six years now, and my journey started because I wasn’t in a good place mentally. I suffered from panic attacks and anxiety, and also had a history of being bullied at work so I ended up taking a break from work,” she told Her World. “With more time to spend on self-care, I gained an interest in fitness and I was just drawn to getting myself physically stronger. This then had a huge positive impact on my mental health. Besides that, I’ve also suffered from gut-related health issues, which have impacted my quality of life, but thankfully I’m in a better place now, both mentally and physically, and using my platform to spread positivity and self-love.”

Related: I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit

Exercise When It Works for You

Chloe_Ting4chloe_t/Instagram

Chloe suggests incorporating exercise into your day, wherever it fits. “It’s become a routine for me to work out in the morning, and checking that off early in the day makes me feel accomplished as I move on to my next task of the day,” Chloe adds. “I think everyone’s strategy to stay motivated is a little different. You have to identify what would work for you and give yourself time to build up that familiarity in your schedule so that it becomes a natural routine.”

Do Burpees

Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at homeShutterstock

Chloe’s favorite exercise? “Burpees for sure, as it’s such an effective exercise, but there are lots of modifications you can add to it to make it more fun,” she says.

Related: 4 Ways to Lose Weight Quickly and Permanently

Indulge

Chloe_Ting2chloe_t/Instagram

Chloe maintains a healthy diet – most of the time. What is her guilty pleasure? “Definitely chocolates and it’s not something I’ll ever get sick of!” she tells the publication.

💪🔥Body Booster: While some experts suggest working out in the morning, the best time to exercise is whenever you can fit it in!

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Chanel Delisser is flaunting her six-pack. In a new social media post the influencer and fitness guru shows off her famous figure in a number of ab-baring outfits. “Transformation begins outside of your comfort zone,” she wrote in her Instagram post. “PurrrFection 🔥🥊🎯🎤” commented one of her followers. “That girl 🔥❤️” commented another. How does Chanel keep her body chiseled? Body Network has all the details on how she burns fat and stays fit.


1. Do These 6 Things to Shed Fat

According to Chanel, if you do a few things for 30 days you can shed fat fast.

  • NO alcohol
  • NO fast food/ processed foods
  • NO sweets/ sugars
  • NO soda or juice
  • Increase water intake
  • Do any form of cardio at least 3x/week

2. This Is Her 20-Minute Stairmaster Routine

In another post, Chanel revealed a “20 Minute Stairmaster routine” that helps burn fat.

  1. Steady pace… 12 minutes (level 6 - 7)
  2. As fast as you can… 2 minutes (level 10 - 12)
  3. Skip a step… 2 minutes (level 3 - 4)
  4. Side steps … 2 minutes each side (level 6 - 7)

Related: 5 Foods to Ditch for Fat Loss, Says Weight Loss Coach

3. Discipline and Consistency

According to Chanel, getting in shape boils down to a few simple habits. “Discipline leads to habits. Habits lead to consistency. Consistency leads to growth!”

4. Here Is What Chanel Eats in a Day

Chanel recently detailed her diet in an Instagram video. For breakfast she eats oatmeal with granola, blueberries, pumpkin seeds and unsweetened coconut flakes. Then she has a GNC meal replacement shake. Lunch is a chicken salad, followed by a fruit bowl for a mid-afternoon snack. For dinner she has shrimp, brown rice, and broccolini.

Related: The Biggest Weight Loss Mistake I Made, and What I Did Instead to Lose 60 Pounds

5. More Healthy Habits

In another post, she offered a few simple suggestions on how to stay on track – even during the holidays. 
”Schedule your workouts into your daily routine so that you’re less likely to skip it,” she suggested. “Stick to your workout routine and increase hydration by drinking more water,” she added. “Prioritize at least 30 minutes of movement daily (i.e. walking, running, weight lifting, etc.),” and finally she said to “prioritize sleep.”

💪🔥Body Booster: Doing a little bit of work ahead of time – by scheduling workouts, planning your diet, and setting hydration goals – will help you stay accountable and create healthy habits that are easy to incorporate into your life. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Jamie Maitland, Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach, has made a career out of helping people achieve their diet and fitness goals. Based out of Fort Lauderdale, Florida, the 38-year-old is living, breathing proof that maintaining a healthy lifestyle will help keep you in the best possible shape. In a recent interview with Body Network, she shared some of her personal health habits, including everything she eats in a day.


Health is a 24-Hour Job, She Says

Jamie, founder of The Office Health and The Office 954 and author of The 21 Day Reset Cookbook, started her fitness career in 2015 by co-founding Fort Lauderdale’s first and largest indoor cycling studio. “That quickly snowballed into a love for teaching and motivating people through fitness, and in 2019, I opened a new unique fitness concept called The Office 954,” she tells us.

“For an hour, people were with me at the studio, and that was the easy part,” she admits. “It was the other 23 hours in the day that I was interested in, which led to furthering education in not just fitness but nutrition and all-around health and wellness. Motivating and inspiring people is what I do best, and it only made sense to combine my two worlds of fitness and nutrition. To this day, I still own and teach at my studio and have also created a health & wellness company that offers the highest quality organic food products, premium supplements, and luxury retreat experiences.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

Here Is What She Eats in a Day

When it comes to her diet, Jamie is “all about balance, which is something you create,” she says. “Typically, my day starts with water followed by a pea size scoop of Shilajit (A substance that emerges from the crevices of high mountain ranges in Asia, rich in vitamins, minerals, essential fatty acids, and amino acids) taken on an empty stomach with a cup of coffee.

I’m not much of a breakfast person so lunch is usually my biggest meal which might consist of grass fed grass finished filet or organic corn and soy free chicken with some sort of kitchen sink salad (chopped roasted asparagus, chopped Romaine, scallions, 3 chopped egg white, 1/4 avocado, red onion, endive and peeled & deseed cubed cucumber— all organic ingredients—homemade dressing),” she says.

“If I need something sweet, my chocolate espresso protein muffins have changed my world (lol) and hit the spot! I usually have about 2 of those. Later, after my workout, I will have a 2-scoop protein shake.”

Dinner is her “lightest meal,” consisting of sliced chicken breast or seafood with a roasted vegetable, “sometimes only protein,” she explains. “I am a weird eater and live by this saying ‘your food doesn’t need to make sense to anyone but you!’ Another rule of thumb: I don’t eat past 8 pm.”

She Is a “Qualitarian”

Jamie stresses the importance of hydration. She drinks “at least a gallon” of water per day. “Water is life!” she explains.

“I eat what makes me feel my best. I don’t label myself anything, but if I had to, I would label myself a Qualitarian,” Jamie says. “Quality absolutely matters. You are what you ate, ate— and everything comes from somewhere, know the source. My eating style is designed around the health of my gut. I do my best to stay in tune with what works best for me, and I preach this to my clients. What makes sense to me might not make sense to you. Personally, I prioritize quality protein, healthy fats, and the time that I eat.” In total, she consumes “at least 120-130 grams of protein per day.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

Top 3 Diet Rules

Here are Jamie’s top 3 diet rules:

  1. Know your body better than anyone. It’s yours to learn!
  2. You don’t need as much food as you think you do. Culture, unfortunately, promotes indulgence; stay conscious, use your brain— and design your life how you see it, not the other way around.
  3. What you stop eating might have a bigger impact than what you start eating.

Here Are Her Essentials

Jamie takes supplements, “but only essentials,” she says. “Everyone is very different, and if you really want to know what you're deficient in, get your blood work done.” The supplements she thinks are essential “that mostly everyone should take” are:

1) Liposomal Vitamin C

2) Vitamin D3 +K2

3) Magnesium L Threonate (magtein)

4) Wild Caught Krill Oil

5) Liver organ complex

6) Grass-fed/grass-finished protein powder

These Are Her Favorite Workouts

Jamie maintains variety with exercise. “Switching up my workouts is what works best for me; I find it mentally stimulating, and on a personal level, I feel and see the best results from diversity,” she tells us. “I love horseback riding and definitely consider that a full-body workout. I don’t ride as much as I would like, but when I do, I love it! Rollerblading is also one of my favorite workouts. I love a good barre and pilates class; lifting weights is a must for me at least 3x a week, and I’ve recently gotten into sprinting, which has been a game changer.”

RELATED:10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Top 3 Fitness Rules

Here are Jamie’s top 3 fitness rules:

  1. If you have access to a floor, you can get a workout in, we’re born to move—prioritize daily movement.
  2. Don’t underestimate the power of walking, consistently.
  3. Just like your food, your workouts don’t need to make sense to anyone but you.

Sleep and Meditation Are Also Key

Other important health habits, per Jamie, are sleep and meditation. “Good sleep is extremely important and, fortunately, has not ever been a problem for me. Meditation in my opinion is very personal,” she says. “I believe there are many different forms of it and there is no wrong way to meditate.” For example, Rollerblading is one of her forms of meditation. “Believe it or not, I come up with my best ideas when skating and also can get into an intense mental flow state. One could argue that this isn’t meditation but what you believe is your reality,” she says.

And, Don’t Forget to Set Boundaries

“Setting boundaries is an underrated health habit that I find important. When I host my 21 Day Resets this is definitely a subject that comes up quite a bit. So often people spread themselves too thin by saying ‘yes’ to everything or putting others first instead of themselves. Healthy boundaries are necessary,” she says.

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Lymphatic Drainage

Another self-care ritual Jamie swears by is lymphatic drainage. “I frequently get gua sha facials and recently just started adding in full body Brazilian manual lymphatic drainage. If you’ve never done either, do yourself a favor and try adding these rituals into your self care routine! I promise you will feel amazing,” she suggests.

You can find more tips on Jamie's personal Instagram account, or you can follow her on The Office Health or The Office 954. 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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.


Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

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“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

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Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

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She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

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There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Sohee Carpenter (@soheefit) is showing off her chiseled abs and revealing the healthy habits responsible for them. In a new social media post the fitness expert and influencer looks amazing in a two-piece workout set, and shares some tips with her followers. “Why I prioritize health behaviors over body weight alone,” she writes in the first slide. She goes on to list a few easy ways to incorporate this into your life. What are her “healthy habits”? The Body Network has the details.


Healthy Lifestyle

Sohee, who battled body image issues as a teen, tries to promote healthy behaviors. “Even though I’m a certified strength and conditioning specialist, the majority of my content is focused on body image and eating behavior,” she told Women’s Health. “The workouts are usually not the part people struggle with—it’s the eating, the sleep, the everything else.”

Related: 5-Day Weight Loss Meal Plan for $21

Carbs Are Not the Enemy, She Says

One thing Sohee does is challenge people to rethink their diet. For example, a former client had a habit of avoiding carbs until dinner and overeating at night. So, she challenged her to question the assumption that carbs aren’t so-called breakfast foods. She encouraged the woman to add rice or potatoes to her morning meal for a number of days. “A month later, she’s like, ‘Oh my god, I’m not bingeing anymore. This is so cool.’”

Moving Daily

In Sohee’s recent post she lists several healthy habits that keep her mentally and physically fit. A few of them have to do with “getting in daily movement.” She recommends “strength training multiple days per week.” Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Related: 12 Powerful Ways to Transform Your Body at Any Age

A Colorful Diet & Hydration

As for diet, Sohee says you should focus on eating “colorful fibrous veggies,” protein, and whole grains in most, if not all, meals.”

She also encourages “staying sufficiently hydrated.” The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Sleep and Rest

Sohee also maintains that “making time for rest and rejuvenation” is important, as is “prioritizing adequate quality sleep. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: Eating carbs at breakfast is a good tactic to keep yourself satiated and less likely to over-indulge later in the day.

Dr. Kevin Joseph
I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
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.

Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

Treat Your Underlying Conditions First

Happy Asian couple with CPAP machine on side table with husband wearing CPAP mask sleeping smoothly in bed all night without snoring​Improving Sleep Apnea OutcomesShutterstock

Before you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.

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

Confronting Your Food Addiction

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

You can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

The Power of Intermittent Fasting

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Setting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

Microdosing Tirzepatide - The Game Changer

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Your relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.

RELATED:20 Possible Ozempic Side Effects

Understanding "Food Noise"

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You might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

Fine-Tuning Your Medication Protocol

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Your body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

Defining Microdosing GLP-1 Agonists

Basrah, Iraq- January 05, 2024: photo of Saxenda and Mounjaro Weight Loss Pens GLP 1​1. Build a Strong Provider RelationshipShutterstock

You don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.

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

Incorporating Peptide Therapy

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.​Why Your Body Changes After 40 (And What to Do About It)Shutterstock

Your weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

The Crucial Role of Resistance Training

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Your muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

Transforming Your Metabolism

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptWhat's Better: High-Protein or Low-Carb Diet for Weight Loss?Shutterstock

Your metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.

RELATED:20 Things to Avoid While on Ozempic

Maintaining Your Progress

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Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

Becoming Your Own Health Advocate

Female doctor consulting with overweight patient, discussing test result in doctor office. Obesity affecting middle-aged men's health. Concept of health risks of overwight and obesity.

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Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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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.

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.

1. Sugary Cereals

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Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

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

2. Pastries & Doughnuts

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Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

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Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat lay​She Eats 2300 Calories Per DayShutterstock

Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

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

5. Flavored Yogurts

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Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

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Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

7. Fruit Juices

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Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Kayleen Babel KayleenBabel dance.with.kayleen
Copyright KayleenBabel/YouTube/Shutterstock
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 know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

1. Change Your Mental Story

Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.

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

2. Address Emotional Eating

For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

3. Create Better Eating Habits

Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

4. Track Calories Smartly

The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.

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

5. Focus on Protein and Plants

Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

6. Navigate Social Situations

Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

7. Increase Daily Steps Dramatically

Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. Change Your Media Diet

What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

9. Embrace a Temporary Challenge

Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.