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9 Steps I Took to Reinvent Myself in 6 Months

Feeling stuck in your fitness journey? Olivia Jarvis shares her personal transformation blueprint.

Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Olivia jarviss
Copyright oliviajarviss/Instagram
Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Nutrition & Diet

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.

Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight losslose fatsuccess stories & transformations

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Nutrition & Diet

9 Steps I Took to Reinvent Myself in 6 Months

Olivia jarviss
Copyright oliviajarviss/Instagram
Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Have you ever felt like you're spinning your wheels in your fitness journey, not seeing the results you crave despite consistent effort? You're not alone. Olivia Jarvis, a popular social media influencer in the fitness space, recently shared her struggle and subsequent breakthrough in a popular video. After six years of consistent gym attendance without achieving her desired results, Olivia finally cracked the code to reinvention in just six months. Here's how she did it - and how you can, too.

Prioritize Your Health

Olivia realized she had been coasting and training regularly but without specific goals. "When I actually look back, like last year I coasted. I trained regularly, but I didn't really have any specific fitness goals," she admits in the video. She emphasizes the importance of making health a top priority, recognizing its impact on overall happiness and energy levels.

Consistency is Key

"I have followed the exact program for over eight weeks," Olivia shares in the video. She stresses the importance of consistently following a progressive program and doing the same exercises week after week to track progress effectively.

Action Over Overthinking

Olivia found herself caught in analysis paralysis. She advises in the video, "When you're constantly changing stuff, it is just so hard to gauge what's actually working." She recommends committing to a program and giving it time before making changes.

Commit to Reinvention

"I genuinely just got to a point where I just thought I don't like what I see in the mirror. I don't recognize myself," Olivia confesses. She emphasizes the importance of committing to change when you're not happy with how you feel or look.

Lift Heavy and Progressive Overload

A game-changer for Olivia was lifting heavier weights and focusing on progressive overload. "It's only when I've been literally overhead pressing like 16 kg up to 20 kg that I've actually seen physical changes in the shape and definition," she reveals in the video.

Daily Meditation

Olivia incorporated a 10-minute daily meditation into her routine. "I can't even begin to explain how much calmer and how much more I get done in a day," she says in the video, noting improvements in concentration and reduced overthinking.

RELATED: 10 Power-Packed High-Fiber Snacks Nutritionist Swear By

Reduce Caffeine Intake

Cutting back on caffeine made a significant difference for Olivia. "I was thinking, gosh, I don't remember always being this anxious," she reflects in the video. She noticed improvements in anxiety levels and sleep quality after reducing her caffeine consumption.

RELATED: How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)

Create Accountability

Olivia emphasizes the power of community and accountability. She created the Flowness Club, where members check in daily with their progress. "Accountability is what you need," she asserts, noting how it's helped her push herself further.

Set a Bedtime Before a Morning Alarm

"For years, I spent so long setting a 6:00 AM alarm, and then I'd be in bed at midnight and always be so tired," Olivia admits in the video. She found that setting a consistent bedtime before focusing on wake-up time significantly improved her sleep quality and morning routine.

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Final Word

Olivia's journey demonstrates that reinvention is possible with the right approach. "You literally have all the answers," she encourages. "It is all inside. It's just getting quiet enough and getting honest with yourself." By implementing these nine steps, you can break through plateaus and achieve the transformation you've been seeking.

As Olivia says, "It is only you that's going to change." Are you ready to start your reinvention journey? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

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Copyright ashleyhuze/Instagram
Leah Groth
By Leah GrothOct 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.

It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

From Drunken Mess to Daily Bliss: My 90-Day Transformation

Arabella_Featherstone1
Arabella Featherstone
Arabella Featherstone
By Arabella FeatherstoneOct 13, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
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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.

I went sober just over two years ago, and I managed to fall in love with myself and create a whole new perspective on life. I am now embracing the clarity, strength, and joy of the sober journey and believe that anyone can do it, too!

I have been helping people to get back into control of their drinking and develop a better relationship with alcohol by organizing Dry January and Sober October challenges and I’ve loved how much it has helped them. So, I wanted to share my story and some tips for stopping drinking and stick to your sober goals.

From Mental Health Problems to Addiction

Arabella_Featherstone3Arabella Featherstone

I’d struggled with my mental health from the age of 8. I suffered from severe depression and anxiety and it played havoc throughout my childhood. I struggled with confidence and motivation and was trying everything I could to feel happy.

This meant turning to alcohol and drugs to help me have a good time and relax in social situations. I was drinking and using boost my mood, make me feel better and mask the feelings of not fitting in, of not being good enough. But it wasn’t working and in fact, my anxiety was getting worse and worse the more drugs I did and the more alcohol I drank.

I was that cringy person that nervously talked too much, always leaving conversations worrying about what I said or how I came across. I had a bad neck and tight shoulders because I always had my head down and never stood up tall, I was awkward and felt ashamed of who I was and didn’t love myself at all.

During COVID I was drinking my way into oblivion. I knew I needed to change something because I was losing hope and because I wanted to be an example to others and live the healthy life that I was trying to inspire in my clients.

How Exercise Saved Me

Arabella_Featherstone2Arabella Featherstone

I got into the fitness industry about 7 years ago now and I discovered that it really helped with my anxiety. I was still struggling on and off over the years but fitness developed something inside of me that gave me the strength to eventually change my life for good.

Exercise is one of the biggest things you can do to make yourself feel amazing. It’s hard to do it when you feel like crap, but at least getting outside for a walk can make all the difference. For me, it was resistance training that really made a difference. It helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss. It made me feel strong and powerful and think about how to fuel my body properly so I could achieve more.

I found a positive community in the gym and little by little I started to love myself.

Loving yourself starts with taking care of yourself. It starts with baby steps just doing one small thing each day for your wellbeing whether that’s brushing your hair putting on some nicer clothes that don’t make you feel like a slob. These things make a HUGE difference in the long run.

With regular exercise and good nutrition I felt the clouds starting to lift and I could start to see more clearly. I realized that even with all the good things that I was doing for my body and mind, the drinking and drugs were holding me back and that I had to stop to really be the person I wanted to be.

Thanks to my workouts I had developed an inner strength, discipline and resilience and I knew that I could stop and had to stop for good. My first goal was to do three months, but in the back of my head I knew I wanted to go six months sober, and here I am feeling better than ever and helping overs find their way to their healthiest and happiest self.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

How I Stopped Drinking

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

I tried the whole no alcohol thing for years, doing Dry January and Sober October for a few years, but always falling back to my old bad habits before long. But eventually I realised I had to stop forever, as I wasn’t happy and I was losing hope. The thing that worked well for me when I went sober was I didn't give myself the option of failing. I just said to myself - I AM DOING THIS.

When I went sober, I fell in love with the challenge. Every single life event or situation was a challenge to navigate sober and I had to change a lot of things. I knew to make this work I needed to look at my drinking patterns / triggers. So, step one was to ask myself what situations arise that usually lead me to drink and those are usually going to be the situations that cause uncomfortable feelings, like anxiety.

Step two was to try to avoid or limit putting myself in these situations until I felt like i had full control.

Step three was to prepare myself, so if I did end up in one of these situations, I knew what to do to ensure I stayed on track.

I didn't really go out into the social world until I was 3 months sober. I knew this was a turning point as it takes 90 days to build a habit, so I very much kept myself to myself for those initial 90 days. I went to work and I went home and that was it.

When I did start navigating social situations again, I just said to myself that if anything made me feel uncomfortable I could just leave that situation, take a deep breath and go home if needed.

For me, from the day i went sober I knew I couldn't drink again. It just wasn't an option, because I was in such a bad place that if I carried on, or did have a drink, things could have gotten so much worse and I didn't want to risk that.

Once that decision was made, it was much easier, as there wasn't a battle between drinking and not drinking. It was just saying I don't drink now, so I have to figure out a way to deal with all this uncomfortable stuff.

I dug deep, found my strength within, defined my WHY – the reason for going sober, and reminded myself of it every day. I knew I needed something or someone to keep me accountable, and the "I Am Sober App" is what got me through it.

I still get dark days but they are never as dark as they were and they pass much quicker. I never thought I’d be where I am today or ever thought I’d feel true happiness. I’ve made it my mission to help people find their strength within like I did through fitness because without it I really don’t know where I’d be today.

Fast forward to today and I am now 2 years sober and loving who I am. I achieved the confidence I was looking for and have built a successful business. The best thing is that I wake up every day with a clear head and excited for what’s to come.

What is the Key Lesson Here

Arabella_Featherstone7Feathers Food & Fitness/Facebook

The key lesson is that if you’re feeling like you have no motivation and you don’t know where to turn, there’s always a way.

Start by setting intentions. Think about your goals for your drinking, what positive changes are you hoping to see in your life and why you’re deciding to make a change to your drinking habits. Maybe you want to stop completely, have a certain number of dry days per week, or cut down the binges. Whatever it is, commit to it and write it down and put it somewhere visible, to keep you on track.

Understand your habits and triggers and plan for how you’ll overcome these triggers and break those bad habits. Know that it’s ok to decline invitations, say no to alcohol or leave an event early! Set your boundaries and then don’t be afraid to follow through, your real friends will understand.

Find resources and communities that can help you stay on track. I found the "I Am Sober” App very useful. Alcohol Change UK also offer excellent communities and resources through their Dry January and Sober Spring Challenges. They send daily emails, there are Facebook groups which offer community support and advice during the challenges and beyond, and their Try Dry app is excellent for keeping you on track. Of course, AA is also an excellent network if you have a problem with alcohol and you want to stop for good.

Do what feels right, don’t do what doesn’t and make sure you stay true to you. Know you aren’t hurting anyone’s feelings, because your feelings and your wellbeing is way more important!

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

Be Kind to Yourself

Arabella_Featherstone6Feathers Food & Fitness/Facebook

Once you’ve stopped drinking, then start to look after yourself more and be kind to yourself, listening to what your body needs. Drink at least two litres of water a day, make sure you’re getting enough sleep and try not to have too many days in a row where you aren’t getting at least 7 hours.

Eat a balanced diet including fruits and vegetables, lean proteins, healthy fats, and whole grains. You should be trying to eat the colours of the rainbow to get the nutrition you need and eat yourself happy.

Aim for at least 30 minutes of moderate exercise most days of the week. Any form of exercise is good and it’s just about finding things that you enjoy, that keep you active and make you feel better. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk 8000 steps every day and get involved with activities like dance classes, rollerblading, cycling and swimming. Running is another great exercise and there are some excellent programmes like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

You can do it!

Arabella Featherstone chronicles her sober journey and offers health and fitness tips and motivation on her Instagram channel @feathersfoodfit or on her website which features her free e-book Unlocking the Strength Within.

Nutrition & Diet

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.

I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Nutrition & Diet

Woman Shares 5 Simple Changes That Made Her “Leaner Than Ever” in 75 Days

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Copyright rundownwithrachel/Instagram
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

We've all been there—willing to try any diet, workout, or trendy solution to lose weight and get in shape. The frustration of not seeing results despite our best efforts can lead us down increasingly risky paths. But what if getting lean could be simpler than we thought? Rachel, the wellness coach behind the YouTube channel Rundown with Rachel, discovered exactly that. Through her own journey from restrictive dieting to sustainable habits, she now helps others find easier paths to their fitness goals. Here's her proven approach that anyone can follow.

Why Traditional Weight Loss Methods Weren't Working

Rachel's journey began from a place many women know too well. "How many women are out there, and myself included? I've been a part of this. You're willing to do whatever it takes. You're willing to do whatever workout, whatever diet to lose weight, get results, get a good body," she shares in her post. Even with today's trending solutions, she noticed growing frustration. "People are getting so frustrated, they're not getting results, they're not sustaining results, whatever it is. When they're at the point now where they're like, you know what? There are these medications out there, and they're going to get me results."

The 75 Medium Challenge That Changed Everything

The transformation began when Rachel joined her work friend in the "75 Medium" challenge—a modified version of the viral 75 Hard program. "This feels like some type of cruel joke. I got leaner than ever, and it was one of the easiest things I've ever done," Rachel reveals. The challenge required five daily tasks: a 45-minute workout, drinking a gallon of water, reading ten pages of a nonfiction book, taking a progress photo, and avoiding alcohol. Miss one task, and you start over.

A Simple Daily Structure

Rachel broke down her routine: "I would wake up each day. The first thing I would do is take a progress photo because, believe it or not, in the 75-day challenge, this is what most people failed on." For hydration, she explains, "I would drink at least four of these [Yeti bottles] every day, one in the morning before my coffee... I'd have one before lunch, I'd have a Yeti after lunch, and then I'd have it around dinner time. It wasn't like I was guzzling these Yetis, but I just was drinking water throughout the day."

Keep Your Daily Movement Simple

Forget intense workouts—Rachel's exercise routine focused on accessibility. "I really didn't put too much pressure on it," she explains. Her activities included 90-minute walks near the St. Petersburg Pier, low-impact workouts, and gentle rebounding on a mini-trampoline. "I could not believe how lean I was getting. It's one of those things where you're like, how on earth am I getting a workout from this?" The key was consistency, not intensity.

Replace Old Habits With New Ones

Breaking patterns proved challenging but rewarding. Rachel admits, "I love a good skinny margarita...but what will happen? I'll go from one to two glasses of wine a week to drinking the majority of days of the week." Instead of using alcohol to transition from work mode to relaxation, she discovered alternatives. "I started going on a walk after work...and I'm a different person," she shares, noting how this simple switch improved both her body and mindset.

Trust in the Compound Effect

Results didn't appear overnight, but patience paid off. "Around the 35-day mark, my neighbor was like, 'Rachel, what are you doing? You look like you haven't had a carb in months,'" she recalls. The magic happened through consistent daily actions rather than extreme measures. "We've all done things maybe for a month. Have you ever done something consistently for two and a half months? Because it's almost like after that month point, that's when things really start compiling."

Let Go of Obsession

Perhaps most surprisingly, Rachel found that releasing her grip on results actually helped her achieve them. "When I stop caring about the results of a workout, that's when I see the result. When I stop caring about whether or not I have a cookie, that's actually when I'm not so interested in having a cookie," she explains. This mental shift proved crucial for sustainable success.

The Power of Consistency Over Perfection

Rachel highlights the importance of giving strategies time to work: "Women have reached out to me on Instagram, and they're like, I've tried this program, that program, that program, but I am not getting results. I don't know what to do." Her response? "We've got to give things a chance. We've got to be consistent. It's one of the reasons why I have started seeing an esthetician. I am no longer falling for influencers pushing a new 'oh, this is now my favorite cleanser.'"

Build Trust Through Discipline

The journey wasn't just about physical changes. "When you start regaining trust in yourself, and wow, I am working out every day...it's so encouraging," Rachel shares. This self-trust created a positive spiral affecting all areas of life. "To me, those are the things that actually contribute towards happiness—when I feel so proud of myself, and there's all this hope and possibility."

RELATED:This Woman Lost 12 Pounds in 10 Months With 9 Simple Daily Habits

Maintain Your Progress

The impact became crystal clear when Rachel briefly stopped her routine. "One day of zero activity, another day of zero activity, before it's been a week and I haven't even left the house, my mood started falling," she admits. This experience reinforced how these simple habits weren't just about weight loss—they were fundamental to overall well-being. As Rachel puts it, "Weights like money, it comes and goes. I know if I ever want to be supermodel status, I just do these things, and it's just easy."

A Final Note on Sustainable Change

"The thing that's easy to do is just as easy not to do. And with just a subtle tweak and just some encouragement and some discipline, you will be astounded with the results you can get," Rachel says about lasting transformation. Her experience proves that sometimes the simplest approach is the most effective—and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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

Nutrition & Diet

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

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

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


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

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

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

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

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

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

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

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

The Mediterranean Keto Connection

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

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


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

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

Nutrition & Diet

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

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Your First Steps With GLP-1 Medications

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

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

Finding Your Ideal Dosage

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

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

Navigating Medication Shortages and Insurance Hurdles

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

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

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

Managing Potential Side Effects

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

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

Comparing Different GLP-1 Medications

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

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

Tracking Your Results Realistically

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

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

Combining GLP-1 With Proper Nutrition

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

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

Building a Sustainable Exercise Routine

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

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

Planning for Pregnancy While on GLP-1

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

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

Treating Obesity as a Chronic Condition

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

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

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

Creating Your Long-Term Maintenance Plan

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

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

Addressing Access and Stigma Barriers

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

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

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

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

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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