5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

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        5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey
    The health expert explains that the hot morning meal isn’t as healthy as you think.
By Leah GrothOct 15, 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
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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
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Copyright Dave Asprey/YouTube
By Leah GrothOct 15, 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
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			   sound information and advice to make the smartest, healthiest choices.
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Many experts recommend starting your day with a bowl of oatmeal. However, Dave Asprey, a health science entrepreneur, bestselling author, and the “Father of biohacking,” maintains that hot morning meals aren’t as healthy as you think. “Oatmeal is full of anti-nutrients and glyphosate. Here's why you should stop eating oatmeal and eat these five alternatives because they're better for you,” he writes in the caption of his social media post.
Oatmeal Is Skimpy on Nutrients, Per Asprey
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According to Asprey, oatmeal is surprisingly skimpy in nutrients. “Here's something triggering: Oatmeal is dumb,” Asprey says in his pots. “Oatmeal only has four grams of fiber per cup, 27 grams of carbs, and six grams of low-quality protein.”
He Claims It Also Has a Lot of Anti-Nutrients
Dave Asprey
And that’s not all, according to Asprey. “It has a lot of antinutrients, like phytic acid, that steal minerals from your bones and your cells. And, avenin in oats is really similar to gluten, and that makes your gut even worse.”
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
The EWG Found Glyphosate in It
Dave Asprey
“Environmental working group studies found glyphosate in all but two of 45 samples of foods made from conventional oats,” he says. He adds that they also found that “one-third of products made from organic oats still have glyphosate.”
RELATED: I Lost 48 Pounds Walking 3 Miles a Day
There Are 5 Foods That Have Surprisingly More Fiber
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Luckily, there are fibrous alternatives. “Here are five foods that have more fiber than oatmeal. They are better for you, and they are smarter than oatmeal,” he says.
Broccoli
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Eat your greens! Food number one is broccoli. “Just make sure you cook it to reduce negative effects on your thyroid,” says Asprey. According to the Mayo Clinic, one cup of boiled broccoli boasts 5 grams of fiber.
Brussels Sprouts
Shutterstock
Number two, Brussels sprouts. “They include something called indole-3-carbinol that helps your body get rid of extra estrogen,” says Asprey. “Also, make sure you cook them. Have one bite raw, but a bowl of raw Brussels sprouts is gross.” The Mayo Clinic calculates that one cup of Brussels sprouts boasts 4.5 grams of fiber.
RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better
Avocado
Shutterstock
Avocado is packed with healthy fats – and fiber, per Asprey. However, how you eat it matters. “Eat it fresh, not blackened to avoid histamine,” he says. The USDA maintains that a 100 gram portion offers 6.8 grams fiber.
Dark Chocolate
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Looking for a sweet treat with lots of fiber? Number four on his list is chocolate. “Look for low mold and low toxic metal brands,” Asprey says. Per the USDA, 100 grams of dark chocolate boasts a shocking amount of fiber — 10.9 grams.
Pear
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Next time you are craving a fruit, reach for number five: pears. “Just don't eat them all the time because there is sugar in them,” Asprey explains. One medium pear offers 5.5 grams of fiber, per the Mayo Clinic.
RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40
Other Fibrous Fruits and Veggies
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According to the Mayo Clinic, there are lots of other high-fiber foods. If you want some fruit, try raspberries, an apple, bananas, oranges, or strawberries. As for veggies, stick to boiled green peas, turnip greens, baked potato with skin, boiled corn, and raw cauliflower and carrots. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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Nutrition & Diet
        5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey
    
Copyright Dave Asprey/YouTube
By Leah GrothOct 15, 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 
                       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.
Many experts recommend starting your day with a bowl of oatmeal. However, Dave Asprey, a health science entrepreneur, bestselling author, and the “Father of biohacking,” maintains that hot morning meals aren’t as healthy as you think. “Oatmeal is full of anti-nutrients and glyphosate. Here's why you should stop eating oatmeal and eat these five alternatives because they're better for you,” he writes in the caption of his social media post.
Oatmeal Is Skimpy on Nutrients, Per Asprey
Shutterstock
According to Asprey, oatmeal is surprisingly skimpy in nutrients. “Here's something triggering: Oatmeal is dumb,” Asprey says in his pots. “Oatmeal only has four grams of fiber per cup, 27 grams of carbs, and six grams of low-quality protein.”
He Claims It Also Has a Lot of Anti-Nutrients
Dave Asprey
And that’s not all, according to Asprey. “It has a lot of antinutrients, like phytic acid, that steal minerals from your bones and your cells. And, avenin in oats is really similar to gluten, and that makes your gut even worse.”
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
The EWG Found Glyphosate in It
Dave Asprey
“Environmental working group studies found glyphosate in all but two of 45 samples of foods made from conventional oats,” he says. He adds that they also found that “one-third of products made from organic oats still have glyphosate.”
RELATED: I Lost 48 Pounds Walking 3 Miles a Day
There Are 5 Foods That Have Surprisingly More Fiber
Shutterstock
Luckily, there are fibrous alternatives. “Here are five foods that have more fiber than oatmeal. They are better for you, and they are smarter than oatmeal,” he says.
Broccoli
Shutterstock
Eat your greens! Food number one is broccoli. “Just make sure you cook it to reduce negative effects on your thyroid,” says Asprey. According to the Mayo Clinic, one cup of boiled broccoli boasts 5 grams of fiber.
Brussels Sprouts
Shutterstock
Number two, Brussels sprouts. “They include something called indole-3-carbinol that helps your body get rid of extra estrogen,” says Asprey. “Also, make sure you cook them. Have one bite raw, but a bowl of raw Brussels sprouts is gross.” The Mayo Clinic calculates that one cup of Brussels sprouts boasts 4.5 grams of fiber.
RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better
Avocado
Shutterstock
Avocado is packed with healthy fats – and fiber, per Asprey. However, how you eat it matters. “Eat it fresh, not blackened to avoid histamine,” he says. The USDA maintains that a 100 gram portion offers 6.8 grams fiber.
Dark Chocolate
Shutterstock
Looking for a sweet treat with lots of fiber? Number four on his list is chocolate. “Look for low mold and low toxic metal brands,” Asprey says. Per the USDA, 100 grams of dark chocolate boasts a shocking amount of fiber — 10.9 grams.
Pear
Shutterstock
Next time you are craving a fruit, reach for number five: pears. “Just don't eat them all the time because there is sugar in them,” Asprey explains. One medium pear offers 5.5 grams of fiber, per the Mayo Clinic.
RELATED: 4 Ab Exercises I Swear By for a Flatter Stomach After 40
Other Fibrous Fruits and Veggies
Shutterstock
According to the Mayo Clinic, there are lots of other high-fiber foods. If you want some fruit, try raspberries, an apple, bananas, oranges, or strawberries. As for veggies, stick to boiled green peas, turnip greens, baked potato with skin, boiled corn, and raw cauliflower and carrots. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

        
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        15 Tips on How to Use Fiber for Weight Loss
    

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By Leah GrothJun 05, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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.
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When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.
Aim for 30 Grams of Fiber
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A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.
Fiber Takes Longer to Digest
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How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.
Consciously Incorporate Fiber Into Every Dish
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Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.
Swap Whole Grain Pasta for White Pasta
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No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.
Eat Veggies with Dip
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Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.
Add Fruit
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Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.
Pair Fiber with Protein
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Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.
Nutrition Shake
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Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.
Chia Seeds
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Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.
Psyllium Husk
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Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.
Swap Your Cereal for High Fiber Cereal
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If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
Swap White Rice for Barley or Brown Rice
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When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.
Swap White Bread for Wheat
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When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.
Add Beans to Your Salad or As a Side
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If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.
RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks
Leave the Skin On Your Fruit
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Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.
💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Eating more – not less – can help you lose weight. However, it involves knowing exactly what to eat. Health experts unanimously agree that the best weight loss diets involve eating a sufficient enough of protein and fiber. “Fiber is indigestible plant matter. Your body tries to digest it and it can’t,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “While it is trying to digest the fiber, the digestive tract is working and it makes you feel full and satisfied for longer,” she continues. “It also contributes to larger stools, which help prevent constipation and can also add form to stool if loose stool is a problem.” But not all fibrous foods are created equal. Here are 10 that she recommends if you are trying to lose weight. 
1. Legumes
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Legumes, including beans and lentils are high in soluble fiber, explains Collingwood. “Beans are quite filling and they are really versatile in recipes,” she says. She suggests adding them to soups and salads, using them to make curries, or serving as a side dish.
Related: 5 Ways to Stay in Shape and Achieve Your Dream Body
2. High Fiber Cereal
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An easy way to amp up your fiber intake is via high fiber cereal, including All Bran, Bran flakes, Fiber One,  and Kashi, which “can be a mix of soluble and insoluble fiber,” she says. “A little bit can go a long way with some cereals, which offer up to 12-14 grams of fiber per serving.” If you don’t want to eat in a bowl with milk, you can add cereal to smoothies or yogurt, or use in salad for an extra crunch. 
3. Berries
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Berries – including strawberries, raspberries, blackberries, and blueberries – are fibrous fruits. “Berries have edible seeds that provide fiber,” she explains. Eat berries on their own, or add to your yogurt, smoothie, salad, or even eat them as a dessert.
4. Whole Grains
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Whole grains – like whole grain bread, oatmeal, or brown rice – are also great sources of fiber. “You can get the benefits of whole grains (extra nutrients) as well as more fiber,” she said. You can make sandwiches for lunch, toast for breakfast, or have a bowl of oatmeal.
5. Fruit with Skin
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Eating your fruit – like apples and pears – with skin offers some extra benefits. “Anytime you eat the skin on a fruit, you are getting a nice dose of fiber,” Collingwood says. If you don’t feel like snacking on a piece of fruit, consider adding to your salad or chopping up an apple and dipping it in peanut butter or Greek yogurt for a sweet treat or snack. 
6. Cruciferous Veggies
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Cruciferous veggies, including kale, brussel sprouts, broccoli, cauliflower, and cabbage, are also great sources of fiber and packed with other nutrients as well, says Collingwood. She recommends eating them sauteed, roasted, raw in salads, or juiced.
7. Potato or Sweet Potato with Skin
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Don’t even think about peeling your potato or sweet potato, says Collingwood. “Potatoes are high in antioxidants but when you eat the skin you also get the added benefits of the fiber,” she explains. How should you eat them? Baked, mashed, cut in cubes or strips and air fried, she recommends. 
Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks
8. Nuts and Seeds
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Nuts and seeds (flax, hemp, chia seeds, almonds, pistachios, etc) boast lots of nutrition. “Nuts and seeds are famous for their monounsaturated and omega-3 fats, but they also provide fiber,” Collingwood explains. Eat them roasted as a snack, added to cereal, quick breads, salads, smoothies, etc.
9. Bean Based Pastas
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Bean based pastas (chickpea, edamame, black bean) offer a lot of fiber, says Collingwood. “White pasta doesn’t traditionally have much fiber, but when you choose a pasta that is made with beans, the fiber content skyrockets,” she says. 
10. Avocado
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Avocados are surprisingly fibrous. “We think of avocado as a source of fat, but they are surprisingly high in fiber,” says Collingwood. Slice in half for a snack, add to salads, avocado toast, or in a smoothie.
💪🔥Body Booster: Try not to peel your potatoes! The skin of both sweet and white potatoes is a great source of fiber. 
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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.
Struggling to lose weight while fighting constant hunger? The solution might be simpler than you think. Jenn Clayton, a Certified Weight Loss and Nutrition Coach who maintained a 140-pound weight loss, shares her secret: foods rich in both protein and fiber. These powerhouse combinations keep you satisfied longer while supporting your weight loss goals.
Black Beans: The Weight Loss Superfood"Black beans are extremely versatile," says Jenn in her post. A half-cup serving provides 70 calories, 5g protein, and 7g fiber. Rich in antioxidants, they fight chronic illness while keeping you full.
Lentils: Your Gut Health Hero
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With 115 calories, 9g protein, and 8g fiber per half-cup, lentils pack a nutritional punch. "They feed your good gut bacteria, which is crucial for weight loss," Jenn explains.
Barley: Your Smart Carb Choice
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"This is what I substitute for rice most of the time," Jenn shares. A quarter-cup serving contains 123 calories, 5g protein, and 5g fiber, making it an excellent pasta or rice replacement.
Edamame: The Plant Protein Powerhouse
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Per 100g serving, edamame delivers 121 calories, 12g protein, and 5g fiber. "Because edamame is made from soy, it's packed with plant-based protein," Jenn notes.
Rolled Oats: Your Breakfast Champion
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One cup provides 307 calories, 11g protein, and 8g fiber. "Oats have both insoluble and soluble fiber, helping support digestion and regulate appetite," Jenn explains.
Almonds: The Perfect Portable Snack
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Twenty-three almonds (28g) contain 164 calories, 6g protein, and 4g fiber. "They're portable and super filling," Jenn says, noting their high vitamin E content.
Flaxseed: The Hidden Fat Fighter
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A tablespoon offers 55 calories, 2g protein, and 3g fiber. "You need flaxseed in your life," Jenn insists, highlighting its omega-3 benefits.
Quinoa: The Complete Protein Source
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One cup of cooked quinoa contains 222 calories, 8g protein, and 5g fiber. "It's a complete source of plant-based protein," Jenn explains.
Pistachios: The Smart Snacking Nut
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Forty-nine kernels (28g) provide 159 calories, 6g protein, and 3g fiber. "Pistachios are different from other nuts," Jenn notes. "They're an amazing source of both protein and fiber."
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Chia Seeds: The Fiber Champion
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One ounce contains 138 calories, 5g protein, and 10g fiber. "My favorite way to incorporate chia seeds is to make chia pudding," Jenn shares.
Tempeh: The Probiotic Protein Star
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Three ounces deliver 190 calories, 20g protein, and 4g fiber. "If you prefer plant-based protein, tempeh is amazing," Jenn says.
Chickpeas: The Versatile Weight Loss Friend
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Half a cup provides 135 calories, 8g protein, and 7g fiber. "Chickpeas can help lower cholesterol and improve brain health," Jenn explains.
RELATED:10 Signs You're Eating Too Much Sugar
The Science Behind These Superfoods
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Recent research confirms why these foods work so well for weight loss. According to Mayo Clinic, fiber absorbs water and adds bulk, helping you feel full longer and prevent overeating. The University of California, Irvine reports that fiber feeds beneficial gut bacteria, supporting both digestive health and metabolism.
Benefits Beyond the Scale
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Harvard Health's analysis of 250 studies shows that high-fiber foods can reduce mortality risk from heart disease and cancer by 16-24%. Mayo Clinic adds that soluble fiber helps lower cholesterol, while the University of Michigan notes its role in stabilizing blood sugar levels – making these foods essential for overall health, not just weight loss. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 High-Fiber Foods to Keep You Full in a Day, According to a Dietitian
    
stephgrassodietitian/TikTok
By Leah GrothJul 30, 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
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one recent viral video, she reveals 10 high-fiber foods that will keep you full all day long and help you lose weight. “Remember, it's important for a woman to get at least 25 grams of fiber and men 38 grams per day, not per week, per day,” she explains. “So here's a list of foods that you can start adding to your diet.”
Legumes
simplyhealthyrd/TikTok
“Starting off strong legumes. That's why I just preach beans all the time. Convenient. They're cheap. Canned beans, no cooking required,” she says, revealing that a single cup of cooked lentils boasts 15 grams of fiber and one cup canned beans, 12 to 16. “My tip, batch cook lentil soup for the week.”
Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey
Whole Grains
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Next up, whole grains, “because with whole grains they don't strip out the bran, which is where you get the fiber. She notes that a single cup of barley offers 6 grams, oats 4 grams, and quinoa, 5 grams. 
Fruit
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“Of course, we know fruits have a lot of fiber,” she continues. “Just have a cup of berries for a snack. Boom. Eight grams of fiber right there. One medium apple, four grams, it all adds up.”
Veggies
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“Most veggies are going to have a good amount of fiber and not all fiber is created equal. That's why we say eat the rainbow,” she says, noting that one cup cooked broccoli offers 5 grams, one cup spinach or carrots, 4 grams, or one sweet potato, 4 grams. 
Chia Seeds
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“Okay, this one's a little crazy. Two tablespoons of chia seeds, 10 grams,” she exclaims about the tiny, fibrous seeds. 
Related: I’m a Nutritionist, and Here’s Is All the Delicious Food I Eat in a Day
Flax Seeds
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Similarly, two tablespoons of flax seeds offer six grams. “You could throw into your smoothie, your oatmeal, yogurt, salads. It makes for a great add-on,” she says. 
Dried Fruit
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“I don't think many people know this. Dried fruit. I mean, look at that,” she says, revealing that one-half cup of dried figs offers 7 grams of fiber and prunes, 6 grams. “Makes for another great snack.”
Whole Grain Cereal
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“I love cereal,” she exclaims. “Not only is it loaded with tons of vitamins and minerals, but check out the fiber.” For example, bran flakes boast 7 grams fiber. 
Frozen Edamame
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“Frozen edamame, mmm,” she exclaims. “My go-to plus it's loaded with protein,” she says, noting that one cup offers 8 grams fiber.
Related: Benchmark Your Progress with Our Lean Body Mass Calculator
Popcorn
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Last but not least, she suggests three cups of popcorn, which has 4 grams of fiber. 
💪🔥Body Booster: Women should aim for 25 grams of fiber daily and men, 38. 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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We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says. 

            
                I Switched from “More” to “Smarter” Strength
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says. 

            
                How It Helped
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says. 

            
                I Added Feminine Flow to My Conditioning
            
            
        Shutterstock“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

            
                How It Helped
            
            
        ​Starting Small WorksShutterstockHow did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says. 

            
                I Always Activate My Sensual Core
            
            
        
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A post shared by Orisha Re' Lampkin (@fearlessrevolutionfitness)
“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains. 

            
                How It Helped
            
            
        The 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Ways to Lose Weight Faster on Ozempic
    

        Copyright glp1enhanced/Instagram
    
By Leah SuzanneMay 05, 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 on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

            
                Weights
            
            
        
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Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills.

            
                Whole Foods
            
            
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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes. 

            
                Water
            
            
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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

            
                Walking
            
            
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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Wake Up
            
            
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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

            
                Wins
            
            
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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says. 

            
                Weekends
            
            
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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says. 

            
                Bottom Line
            
            
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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert
    

        Copyright The GYN MD/YouTube
    
By Christopher RobackMay 05, 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 management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

            
                Muscle loss undermines your success
            
            
        The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Protein intake becomes critical
            
            
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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

            
                Quality matters for protein sources
            
            
        ​The Role of Supplements in Your JourneyShutterstockNot all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

            
                Exercise preserves muscle function
            
            
        ​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)ShutterstockThe second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Compound medications are disappearing
            
            
        ​Understanding Your New Relationship with FoodShutterstockIf you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

            
                Manufacturer price drops offer relief
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDespite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

            
                Tirzepatide becomes more affordable
            
            
        ​What Exactly Is Tirzepatide?ShutterstockFor patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.
RELATED:20 Possible Ozempic Side Effects

            
                How to access discounted medications
            
            
        ​ How Much Lysine You Need DailyShutterstockGetting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

            
                Special handling requirements
            
            
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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                The bottom line on GLP success
            
            
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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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