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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.

Mother Of 2 Used GLP-1 Microdosing To Drop 30 Pounds And Keep It Off

Learn how successful weight loss is possible with lower doses of GLP-1 medications.

Christopher Roback
By Christopher RobackJan 02, 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.

Madison_Loethen9
Copyright madisonloethen/Instagram
Christopher Roback
By Christopher RobackJan 02, 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.

Fitness & Workouts

Have you ever felt frustrated by stubborn weight that just won't budge, despite your best efforts? You're not alone. Meet Madison Loethen, a mother of two who found herself struggling with unexpected weight gain and hormonal imbalances after pregnancy. Through her social media presence, Madison openly shares her health journey to help others facing similar challenges. Read on to discover how she achieved remarkable results with a unique approach to GLP-1 medication, while avoiding common pitfalls and high doses.

Why Consider Microdosing GLP-1 Medications

"I personally think there are a lot of benefits to microdosing," Madison explains in her post. "Side effects will be a lot less." Before starting treatment, her BMI was around 27, which she notes was unhealthy for her body type, especially given her history of heart disease. She emphasizes that while this might not be concerning for everyone, it was a significant health issue for her personally.

20 Things You Need to Know About Ozempic and Weight Loss

Understanding the Starting Dose

"I stayed on 2.5mg, which most language from the manufacturer considers the starting or loading dose," Madison shares. She maintained this dose for four months, during which she lost most of her 30-pound weight loss. "I was having all sorts of hormonal imbalance issues. I saw weight gain that I had never seen before in my life," she explains, highlighting how the medication helped address these underlying issues.

First Month Results

The initial response was dramatic but not typical. "In that first week, I actually lost nine pounds," Madison reveals. "Normal weight loss on a GLP-1 is typically between one and three pounds, but if you lose a ton of weight in that first week, a lot of times that means you were carrying just a ton of water weight." After the initial water weight loss, she consistently lost between one to three pounds per week.

Managing Side Effects Successfully

Side effects appeared during week two. "I did start to feel some nausea and fatigue, a little GI upset," Madison shares. "Days two through four after my shots, nothing that made me want to quit the therapy. I wasn't quite myself, but I was still so excited about this therapy and the benefits I was seeing with my body."

Creating a Comprehensive Lifestyle Plan

"I was using this medication as a tool to totally change my lifestyle habits," Madison emphasizes. With reduced cravings and urges to binge, she successfully transitioned to a high-protein, low-carb diet, which she found particularly beneficial for her PCOS management. The medication served as a tool to help establish sustainable habits rather than a standalone solution.

RELATED:20 Possible Ozempic Side Effects

Effective Exercise Strategy

"I added strength training, which is really, really great on this medication," Madison explains. "It prevents muscle loss, improves your metabolism, and it's really great for people who have PCOS." Her weekly routine includes Pilates, full-body weight workouts, and regular cardio activities like walking uphill or using the stair stepper.

Building Sustainable Habits

Madison's approach to maintaining healthy habits is refreshingly balanced. "I try to give myself a lot of grace, not guilt myself, not throw in the towel," she shares. "If once a week I want to have a sweet treat, it's fine. If once a week intermittent fasting doesn't work out, it's fine. I don't throw away the day, I just start fresh the next meal."

Smart Transition Off Medication

"I didn't want to cold turkey get off the medication," Madison explains. Instead, she created a gradual transition plan: "I wanted to give my body time to get used to some of the hunger coming back, to solidify some coping strategies." She first reduced to half the starting dose (1.25mg) and then moved to alternating weeks before stopping completely.

Managing Hormonal Fluctuations

Post-treatment, Madison noticed patterns in her body's responses. "Around my cycle it gets a little bit harder," she admits. "I have more urges to overeat and intermittent fasting's a little bit harder." She adapted her approach based on research, noting that women might benefit from higher carb intake and modified fasting schedules around their menstrual cycles.

Long-Term Success Strategy

One month after completing treatment, Madison reports sustained success. "I've completely maintained my weight," she shares. "I don't feel totally overwhelmed by cravings and food noise. I think my time on the medication helped kill some of those cravings, which is really helpful."

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

Understanding Tirzepatide

Tirzepatide works as both a glucose-dependent insulinotropic polypeptide (GIP) receptor and glucagon-like peptide-1 (GLP-1) receptor agonist. In simple terms, it helps control blood sugar levels and can assist with weight loss when combined with diet and exercise. The medication is available by prescription only and is FDA-approved for treating type 2 diabetes and obesity.

Important Safety Considerations

Before starting tirzepatide, it's crucial to discuss your complete medical history with your healthcare provider. This is especially important if you have:

  • A history of pancreatitis
  • Kidney disease
  • Diabetic retinopathy
  • Depression or mental health concerns
  • Pregnancy plans, as the medication should not be used during pregnancy.

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

Key Takeaways for Your Journey

"Not everyone's experience will look the same," Madison emphasizes. While her success with lower doses is inspiring, she acknowledges that each person's journey is unique: "A lot of people will have to titrate up to see weight loss. I personally was able to stay on these low doses and saw weight loss, saw benefits, and I just wanted to share my personal experience." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

proteincardiosupplementssustainable weight lossintermittent fastingwalkingozempicweight loss

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Fitness & Workouts

Mother Of 2 Used GLP-1 Microdosing To Drop 30 Pounds And Keep It Off

Madison_Loethen9
Copyright madisonloethen/Instagram
Christopher Roback
By Christopher RobackJan 02, 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.

Have you ever felt frustrated by stubborn weight that just won't budge, despite your best efforts? You're not alone. Meet Madison Loethen, a mother of two who found herself struggling with unexpected weight gain and hormonal imbalances after pregnancy. Through her social media presence, Madison openly shares her health journey to help others facing similar challenges. Read on to discover how she achieved remarkable results with a unique approach to GLP-1 medication, while avoiding common pitfalls and high doses.

Why Consider Microdosing GLP-1 Medications

"I personally think there are a lot of benefits to microdosing," Madison explains in her post. "Side effects will be a lot less." Before starting treatment, her BMI was around 27, which she notes was unhealthy for her body type, especially given her history of heart disease. She emphasizes that while this might not be concerning for everyone, it was a significant health issue for her personally.

20 Things You Need to Know About Ozempic and Weight Loss

Understanding the Starting Dose

"I stayed on 2.5mg, which most language from the manufacturer considers the starting or loading dose," Madison shares. She maintained this dose for four months, during which she lost most of her 30-pound weight loss. "I was having all sorts of hormonal imbalance issues. I saw weight gain that I had never seen before in my life," she explains, highlighting how the medication helped address these underlying issues.

First Month Results

The initial response was dramatic but not typical. "In that first week, I actually lost nine pounds," Madison reveals. "Normal weight loss on a GLP-1 is typically between one and three pounds, but if you lose a ton of weight in that first week, a lot of times that means you were carrying just a ton of water weight." After the initial water weight loss, she consistently lost between one to three pounds per week.

Managing Side Effects Successfully

Side effects appeared during week two. "I did start to feel some nausea and fatigue, a little GI upset," Madison shares. "Days two through four after my shots, nothing that made me want to quit the therapy. I wasn't quite myself, but I was still so excited about this therapy and the benefits I was seeing with my body."

Creating a Comprehensive Lifestyle Plan

"I was using this medication as a tool to totally change my lifestyle habits," Madison emphasizes. With reduced cravings and urges to binge, she successfully transitioned to a high-protein, low-carb diet, which she found particularly beneficial for her PCOS management. The medication served as a tool to help establish sustainable habits rather than a standalone solution.

RELATED:20 Possible Ozempic Side Effects

Effective Exercise Strategy

"I added strength training, which is really, really great on this medication," Madison explains. "It prevents muscle loss, improves your metabolism, and it's really great for people who have PCOS." Her weekly routine includes Pilates, full-body weight workouts, and regular cardio activities like walking uphill or using the stair stepper.

Building Sustainable Habits

Madison's approach to maintaining healthy habits is refreshingly balanced. "I try to give myself a lot of grace, not guilt myself, not throw in the towel," she shares. "If once a week I want to have a sweet treat, it's fine. If once a week intermittent fasting doesn't work out, it's fine. I don't throw away the day, I just start fresh the next meal."

Smart Transition Off Medication

"I didn't want to cold turkey get off the medication," Madison explains. Instead, she created a gradual transition plan: "I wanted to give my body time to get used to some of the hunger coming back, to solidify some coping strategies." She first reduced to half the starting dose (1.25mg) and then moved to alternating weeks before stopping completely.

Managing Hormonal Fluctuations

Post-treatment, Madison noticed patterns in her body's responses. "Around my cycle it gets a little bit harder," she admits. "I have more urges to overeat and intermittent fasting's a little bit harder." She adapted her approach based on research, noting that women might benefit from higher carb intake and modified fasting schedules around their menstrual cycles.

Long-Term Success Strategy

One month after completing treatment, Madison reports sustained success. "I've completely maintained my weight," she shares. "I don't feel totally overwhelmed by cravings and food noise. I think my time on the medication helped kill some of those cravings, which is really helpful."

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

Understanding Tirzepatide

Tirzepatide works as both a glucose-dependent insulinotropic polypeptide (GIP) receptor and glucagon-like peptide-1 (GLP-1) receptor agonist. In simple terms, it helps control blood sugar levels and can assist with weight loss when combined with diet and exercise. The medication is available by prescription only and is FDA-approved for treating type 2 diabetes and obesity.

Important Safety Considerations

Before starting tirzepatide, it's crucial to discuss your complete medical history with your healthcare provider. This is especially important if you have:

  • A history of pancreatitis
  • Kidney disease
  • Diabetic retinopathy
  • Depression or mental health concerns
  • Pregnancy plans, as the medication should not be used during pregnancy.

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

Key Takeaways for Your Journey

"Not everyone's experience will look the same," Madison emphasizes. While her success with lower doses is inspiring, she acknowledges that each person's journey is unique: "A lot of people will have to titrate up to see weight loss. I personally was able to stay on these low doses and saw weight loss, saw benefits, and I just wanted to share my personal experience." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

Nutrition & Diet

3 Tricks for 50-Pound GLP-1 Weight Loss

Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s
Copyright julswellnesswarrior/Instagram
Christopher Roback
By Christopher RobackJan 15, 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

The struggle with weight loss can feel overwhelming, even when you're doing everything "right." For Juls, a former competitive gymnast, certified personal trainer, and gymnastics coach, this struggle was all too familiar. Despite her athletic background, she found sustainable weight loss elusive until she combined GLP-1 medications with three specific strategies. At 53, she's not only lost over 50 pounds but has successfully maintained her weight loss for over a year. Here's her complete journey and the three game-changing tricks that worked together to transform her health.

The Breaking Point

"I wasn't happy with the way I looked, the way I felt, and my blood work was not good," Juls recalls about her state in spring 2022. Despite running 3-5 miles five to six days a week and eating healthy, she only lost 5-6 pounds in four months. At 5'1" with a 34-inch waist circumference, she discovered her measurements indicated insulin resistance and potential pre-diabetes.

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

The GLP-1 Journey Begins

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In September 2022, Juls started Ozempic. "The scale started to drop, and I didn't change anything," she shares. Unlike many users, she experienced minimal side effects. "Really I've had none other than fatigue," she notes. When progress plateaued, she switched to Wegovy at maximum dosage. After another four-month stall, her doctor recommended Mounjaro/Zepbound (tirzepatide), which successfully restarted her progress.

Trick 1: The Foundation of Strength Training

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"When you're on this peptide, you must strength train," Juls emphasizes. "If you don't protect your lean muscle by eating enough protein and doing some strength training, you will lose muscle mass. And that is a disaster." She recommends starting with just two 15-20 minute sessions weekly, noting that this foundation supports the effectiveness of the other strategies by maintaining metabolism and improving insulin sensitivity.

Trick 2: Strategic Food Tracking for Success

Shutterstock

While GLP-1s helped control appetite, Juls discovered that tracking food intake was crucial for optimization. "I was ambivalent about tracking at first because I thought it would be kind of annoying and time consuming," she admits. However, this practice became essential for making informed adjustments when progress slowed. "It really was actually easy, and I'm still doing it to this day because it's just a habit at this point. I actually enjoy it and it takes minutes out of the day."

RELATED:20 Possible Ozempic Side Effects

Trick 3: The Whole Foods Approach

The third trick proved crucial for minimizing side effects and maximizing results. "I knew not to eat junk food or super high-fat foods," Juls shares. "I've always eaten really healthy and lots of whole foods... that's definitely going to just stress your gut less." This approach, combined with gradually eliminating sugar and alcohol starting in October 2022, enhanced the effectiveness of both her strength training and tracking efforts.

How These Strategies Work Together

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The combination of these three strategies created a synergistic effect. The strength training preserved muscle mass and boosted metabolism, while food tracking ensured proper nutrition to support workouts. The whole foods approach minimized side effects, making it easier to stay consistent with both training and tracking. "These peptides help create insulin sensitivity," Juls explains. "They make it easier for your muscles to take up glucose instead of it being stored as fat."

The Mental Transformation

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Beyond physical changes, Juls experienced a profound mental shift. "You don't even realize you have food noise until you don't have it anymore," she shares, describing the constant mental chatter about food that disappeared. "Finally now at the age of 53, I feel normal. I feel good. I feel in control." This mental clarity has helped her maintain consistency with all three strategies.

A Year of Successful Maintenance

Shutterstock

Now maintaining her weight loss for over a year, Juls continues her weekly injections while focusing on building muscle and strength. Her maintenance success stems from consistently applying all three strategies: strength training, tracking, and whole foods focus. "This is an ongoing journey that never ends," she reflects. "The key is making sure all the habits and lifestyle changes are something that are going to be long-term."

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

Advice for Others Starting Their Journey

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For those considering GLP-1s, Juls emphasizes the importance of combining medication with proper strategies: "Don't be afraid of these. If you are a candidate and you've tried everything, go on them. I've never been lazy. I have an incredible amount of discipline. It just doesn't always work for everyone, especially when your metabolic state is already compromised. This helps to make it better." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 80 Lbs on a GLP-1 by Doing 5 Things

Jasmine Martin jasminesglp1life
Copyright jasminesglp1life/Instagram
Leah Groth
By Leah GrothMar 04, 2025
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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✓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.

Do you want to maximize your results on Ozempic? One weight loss warrior on a Mounjaro/Tirzepatide/Zepbound journey has some tips on how to do that. Jasmine Martin has lost over 80 pounds on a weight loss drug, but not just from injections. In a new post, she reveals the other habits that have been helpful on her journey. “5 things I did to lose over 80 lbs on GLP-1 (and NO, it’s not just about taking a shot!),” she writes. “Here’s what REALLY worked for me.”

A Clean, Low-Sugar Diet

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

The first that worked for her? “Sticking to a clean, low-sugar diet,” she writes. “I also really was able to cut out snacking and cut down on portions with the help of a GLP-1.”

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

Moving Daily

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

“Prioritizing movement every day,” is another one of her to-to habits, “even if it’s taking the stairs instead of the elevator,” she says. “At one point I was walking to the third floor at work every time I had to pee, just for the exercise!”

Staying Consistent with Protein and Vitamins

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Another thing that helped her? “Staying consistent with my vitamin and protein intake,” she writes. “Prioritize protein! It’ll keep you full longer and help with muscle retention.”

Hydration

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Hydration is another key habit, which involves “drinking more water than I ever thought possible,” she says. “I fill up a Stanley size cup about 3-5 times a day!”

RELATED:20 Possible Ozempic Side Effects

Trusting the Process

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Her final habit? Sticking to the plan. “Staying patient and trusting the process even when I was discouraged,” she says, adding that “it’s all about mindset!”

There Were Also a Lot of Things She Didn’t Expect to Happen

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​Beyond Weight Loss: Understanding GLP-1 BenefitsShutterstock

In another post, she reveals a few things she “didn’t expect” when she went on a GLP-1 for weight loss. “If I could go back to the beginning of my GLP-1 journey, I’d tell myself to keep things slow, be patient, and embrace the process. It’s not about rushing to see results; it’s about building sustainable habits for the future.”

She Didn’t Expect to Be So Motivated

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

The first thing she didn’t expect was the motivation she was given by going on a GLP-1. “That weightloss success would bring the most motivation I’ve ever had to keep pushing limits with my fitness,” she explains.

That It Would Be Easier to Stick to a Healthy Diet

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

Another thing she didn’t expect? “How much easier sticking to a balanced diet would be,” she writes. “I didn’t even realize what normal was, before I experienced ‘normal’ on a GLP-1.”

The Confidence She Got

Healthy young woman weighing herself on scale​And, How Many Pounds Per Week You Can DropShutterstock

Another thing she didn’t expect was how confident losing weight would make her. “The confidence I’d have to help others on the same journey,” she says.

That It Would Fix Other Health Issues

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She was also surprised that due to going on a GLP-1 and losing weight, other health problems were fixed. “That it would fix a multitude of health issues, outside of obesity - inflammation, IBS, minimize joint pain, improve my mental health,” she says.

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

It’s a Journey, Not a Destination

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The final revelation she had? “It’s a journey, not a destination. No one tells you how much you’ll change in ways that go far beyond just losing weight,” she writes. “You may end up reaching your goal weight, but you’ll never reach a final destination, because your personal health & fitness is always evolving. Once you realize you’re capable of being healthy again, you’ll move the goal post multiple times - and that’s the best part of the entire journey.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Madison_Loethen9
Copyright madisonloethen/Instagram
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

When hormonal imbalances and unexplained weight gain strike, finding a sustainable solution can feel overwhelming. For Madison Loethen, a wellness enthusiast and mother of two, the answer came through an unconventional approach - using the minimum dose of a GLP-1 medication. Her story challenges common assumptions about these popular weight loss medications and offers hope for those seeking a gentler approach to metabolic healing. Here's how she achieved remarkable results while staying on the lowest possible dose.

Why Microdosing Made Sense

"I was having all sorts of hormonal imbalance issues and saw weight gain that I had never seen before in my life," Madison explains in her post. With her BMI reaching 27 (overweight range) and concerns about her heart condition, she chose the compound tirzepatide, the active ingredient in Mounjaro and Zepbound. "I would consider 2.5mg a microdose because most of the language that Eli Lilly puts out says that a therapeutic dose is considered 5mg or above."

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

The Unexpected Early Results

Madison's body responded immediately to the treatment. "In that first week, I actually lost nine pounds," she shares, noting this initial loss was largely water weight. More importantly, she continued to lose 1-3 pounds consistently each week at the same low dose. "I lost most of my weight of the 30 pounds in the first four months on the 2.5mg dose."

Finding Balance With Side Effects

The lower dose strategy helped keep side effects manageable. "On week two of my dose of the 2.5, I did start seeing side effects," Madison notes. "I still saw three pounds lost, but I did start to feel some nausea and fatigue, a little GI upset. Days two through four after my shots, nothing that made me want to quit the therapy."

Building a Strong Foundation

Madison emphasizes using the medication as a launching pad for lifestyle changes. "I was using this medication as a tool to totally change my lifestyle habits," she says. She adopted a high-protein, low-carb diet and incorporated strength training. "It prevents muscle loss, improves your metabolism, and it's really great for people who have PCOS."

The Benefits of Compound Medicine

"I love the compounds. If I even had the choice, if it was like 50-50, the same amount of money between the compound and the name brand, I would stick to the compound," Madison shares. The flexibility allowed her to customize her dosing strategy in ways not possible with name-brand options.

RELATED:20 Possible Ozempic Side Effects

Creating Sustainable Habits

Success came through combining medication with strategic eating patterns. "I'm going to have significant portions of protein at every meal. And then my hunger is really controlled throughout the day," Madison explains. She implemented intermittent fasting: "Having an eating window when I know I'm allowed to eat and when I try not to eat is so helpful."

Smart Tapering Strategy

After reaching her goal, Madison approached tapering methodically. "That fifth month, I dropped to a half dose," she explains. During this phase, she focused on developing coping strategies as natural hunger returned. "I did start to feel more hungry, and I did start to have a little more cravings and more food noise."

Life After Treatment

The results have proven sustainable. "I've completely maintained my weights," Madison reports one month after completing treatment. "I think my time on the medication helped kill some of those cravings, which is really helpful." She maintains success through balanced habits and self-compassion: "I try to give myself a lot of grace, not guilt myself, not throw in the towel."

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

Important Medical Context

According to Mayo Clinic, Tirzepatide requires proper medical supervision as it's primarily used to treat type 2 diabetes and obesity caused by certain medical conditions. The medication isn't suitable for everyone, particularly those with a certain medical history, including pancreatitis, kidney disease, or diabetic retinopathy.

Safety and Monitoring

The standard starting dose is 2.5 milligrams weekly, with potential increases based on individual response and doctor supervision. Regular medical check-ups and proper storage are essential for safety and effectiveness. Your healthcare provider will monitor your progress through regular testing to ensure the medication is working properly and safely.

Making an Informed Decision

While Madison's success with microdosing provides an innovative perspective, remember that treatment plans should be individualized. The decision to use tirzepatide should be made carefully with your healthcare provider, considering your specific medical history, goals, and potential risks and benefits. Your doctor can help determine if this approach might be right for you and what dosing strategy would work best for your situation. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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