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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.

Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs

Discover natural alternatives to weight-loss drugs that actually work.

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.

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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.

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

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

Power Up Your Protein

Saucepan with boiling eggs on a gas stoveShutterstock

"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

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

"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

Spoon with thermostat yogurt in a girl's handShutterstock

Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

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

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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Dr. Kate Lyzenga-Dean
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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.

We all struggle with weight management at some point in our lives, especially with the constant bombardment of processed foods and stressful modern lifestyles. Dr. Kate Lyzenga-Dean, an expert in Integrative and Functional Medicine with over a decade of experience, understands this challenge intimately. After battling severe stress-induced health issues during her medical studies, she dedicated her career to uncovering the root causes of chronic diseases. "Science is proving again and again that the old simplistic model of calorie in calorie out simply does not work for most women, especially as we age," explains Dr. Lyzenga-Dean. Read on to discover natural alternatives that could help you manage your weight without expensive medications or their side effects.

The Weight Loss Challenge

Nearly half of all Americans—over 165 million people—are actively trying to lose weight right now. Fat loss is especially challenging for women, who face unique hormonal battles. "We're constantly bombarded by cheap, convenient, ultra-processed, food-like products. We're addicted to sugar. We're practically bathing in estrogenic chemicals that throw off our hormonal balance," Dr. Lyzenga-Dean points out in her recent post. These factors, combined with constant stress, make achieving and maintaining a healthy weight increasingly difficult.

Hormones: The Hidden Weight Loss Factor

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Weight loss resistance often stems from hormonal imbalances rather than lack of discipline or willpower. Dr. Lyzenga-Dean explains, "The way your body carries weight, responds to the food you eat, and tolerates exercise is hugely influenced by hormones, including leptin, cortisol, insulin, estrogen, ghrelin, and of course, glucagon-like peptide 1." These hormones work together to regulate numerous bodily processes, including weight management and fat percentage. Understanding how GLP-1 works can provide insights into more natural approaches to weight management.

How GLP-1 Agonists Work

woman eating lunch outdoor, fork, dinner, restaurant

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GLP-1 is produced in your gut when you eat, with certain foods triggering higher production than others. "GLP-1 then sends a signal to your pancreas that causes the release of insulin, which tells your cells to take in glucose from your blood, lowering your blood sugar," says Dr. Lyzenga-Dean. This explains why GLP-1 agonist medications were initially developed for type 2 diabetes treatment. The hormone also enhances feelings of fullness by activating certain brain areas and slows down gastric emptying, helping you feel satisfied longer.

Medications vs. Natural Alternatives

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

While medications like Ozempic are popular, Dr. Lyzenga-Dean highlights several drawbacks: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria, usually advanced diabetes." Additionally, these medications often require lifelong use to maintain results and can cause serious digestive side effects. According to Dr. Lyzenga-Dean, "One study reported that 50% of patients taking GLP-1 agonists experienced nausea while taking them."

The Rebound Effect

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Discontinuing GLP-1 medications often leads to weight regain. "A 2022 study showed that participants who discontinued GLP-1 agonist treatment gained most of their weight back within one year," Dr. Lyzenga-Dean reveals. This happens because medications don't address why your body isn't producing enough GLP-1 naturally. However, supporting your body's natural GLP-1 production can help with weight loss, blood sugar balance, disease prevention, and even digestive health.

Healthy Fats Boost GLP-1

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

Increasing healthy fat intake is one of the quickest ways to balance blood sugar. "I know it sounds strange, but often you need to eat more fat to lose fat," suggests Dr. Lyzenga-Dean. This works because unsaturated, long-chain fatty acids strongly stimulate GLP-1 release from the gut. Foods rich in these healthy fats include nuts, seeds, olive oil, certain fish, and avocados. Dr. Lyzenga-Dean notes that research shows "GLP-1 concentrations went up following the addition of 85 grams of pistachios to a carb-heavy meal in overweight and prediabetic adults."

The Mediterranean Connection

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

The Mediterranean diet, particularly its olive oil component, shows promising effects on GLP-1 levels. "Another study showed that eating a Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," says Dr. Lyzenga-Dean. This natural approach helps increase post-meal satisfaction, decrease appetite for better portion control, and maintain steady blood sugar levels—all contributing to sustainable fat loss and prevention of metabolic disorders.

Protein-Rich Foods Support GLP-1

Fresh chicken eggs​7. EggsShutterstock

Similar to healthy fats, protein-rich meals stimulate GLP-1 secretion better than carbohydrate-heavy options. "Eggs are high in unsaturated fats, protein, and a unique and helpful micronutrient called choline, which helps balance blood sugar," Dr. Lyzenga-Dean points out. Research also shows that plain yogurt significantly increases GLP-1 production in the gut. Even if you don't tolerate these specific foods, the general principle applies: adequate whole-food protein intake supports GLP-1 hormone production and weight loss.

Flavonoids: Nature's GLP-1 Boosters

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Beyond macronutrients, certain micronutrients and bioactive compounds can enhance GLP-1 production. Dr. Lyzenga-Dean explains, "Flavonoids are a family of compounds that have been shown to be particularly effective at increasing GLP-1 hormone production from the gut." Common sources include curcumin from turmeric, cinnamon, rosemary, and EGCG from green tea. For noticeable effects, these compounds often need to be concentrated in supplement form to achieve therapeutic dosages.

Berberine: "Nature's Ozempic"

Close,Up,Of,Berberine,Supplement,Capsules​Natural Booster #4: BerberineShutterstock

Berberine, a plant-based phytonutrient, has gained attention as a natural GLP-1 booster. "This plant-based phytonutrient is already well studied as a treatment for metabolic syndrome," says Dr. Lyzenga-Dean. Metabolic syndrome encompasses various conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels—precursors to many leading causes of death. Dr. Lyzenga-Dean notes that "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Your Microbiome and GLP-1

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Natural Booster #5: Gut-Supporting ProbioticsShutterstock

Perhaps the most fundamental way to influence GLP-1 production is through your gut microbiome. "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids," explains Dr. Lyzenga-Dean. One such fatty acid, butyrate, raises GLP-1 levels. Bacteria like Akkermansia produce butyrate and, according to Dr. Lyzenga-Dean, research shows they also "increased thermogenesis, one of the ways that your body burns off fat." Supporting these beneficial bacteria through probiotics and prebiotics can effectively boost natural GLP-1 production.

Polyphenols and Prebiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

To cultivate beneficial bacteria that support GLP-1 production, consider incorporating polyphenol-rich foods. "You can support the growth of Akkermansia in your intestines with a type of prebiotic called polyphenols. The ones found in pomegranate are especially good," advises Dr. Lyzenga-Dean. Taking specific probiotic strains can also help, particularly if testing reveals low levels of these beneficial bacteria in your gut microbiome.

Combining Natural GLP-1 Strategies

Hands holding yellow capsules, curcuma, berberine.Shutterstock

The advantage of natural GLP-1 boosters is that multiple approaches can be combined safely. "Because they come from food, supplements like berberine, flavonoids, and special probiotics are remarkably safe and have very low incidence of side effects," Dr. Lyzenga-Dean reassures. While they won't transform your body overnight or instantly eliminate cravings, these natural approaches address the root causes of weight issues and, alongside personalized dietary and lifestyle changes, can deliver sustainable results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

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

Power Up Your Protein

Saucepan with boiling eggs on a gas stoveShutterstock

"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

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

"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

Spoon with thermostat yogurt in a girl's handShutterstock

Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

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

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Weight Medicine with Dr. Meghan MD
Copyright WeightMedicinewithDrMeghanMD/YouTube/Shutterstock

Have you ever wondered if weight loss medications could offer more than just helping you shed pounds? Many patients starting GLP-1 medications focus solely on weight loss, but there's a world of surprising benefits waiting to be discovered. Dr. Meghan Garcia-Webb, a Boston-based physician with board certifications in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, shares her expertise from helping hundreds of patients on their weight loss journeys. As the creator of "Weight Medicine with Dr. Meghan" and a certified life coach, she offers unique insights that could help you make informed decisions about your health journey.

Beyond Weight Loss: Understanding GLP-1 Benefits

"I prescribe these medications all the time and talk to patients about their weight all the time," Dr. Meghan explains in her video. While the primary benefits of GLP-1 medications are well-documented, she emphasizes that patients often experience unexpected positive changes that go far beyond the scale. These surprising advantages can significantly impact overall quality of life and long-term health outcomes.


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

Changes in Alcohol Consumption Patterns

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

One of the most notable unexpected benefits involves changes in alcohol consumption patterns. "A lot of people have a decreased interest in alcohol," Dr. Meghan reveals. "Some people, they're like, yeah, I just don't even want to drink anymore. Or they, you know, maybe their interest was on a scale of one to 10, it was an eight and now it's about a three." This change appears to be linked to how the medication affects the brain's reward circuitry.

Breaking Free from Food Obsession

woman eats sweets at night to sneak in a refrigerator.Shutterstock

For many struggling with persistent food thoughts, relief comes in an unexpected form. "Food no longer becomes very entertaining for people," Dr. Meghan notes. This change in the reward circuitry can lead to a significant reduction in food-related preoccupations, helping patients develop a healthier relationship with eating.

Managing Binge Eating Tendencies

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

Shutterstock

"For people who feel like their overeating was really getting into the out of control stage," Dr. Meghan explains, "they might really benefit, they might really notice that that's just less of an issue for them." This benefit can be particularly significant for those who might otherwise have needed additional medications to manage binge eating behaviors.


RELATED:20 Possible Ozempic Side Effects

Inflammation and Pain Reduction

Young woman touching her kidney in pain.Shutterstock

A surprising physical benefit emerges in the realm of pain management. Dr. Meghan shares that "some people notice that when they take these medications, not only does it help their weight go down, but it actually seems to help with the chronic pain or the inflammatory pain." This improvement is linked to the reduction in adipose tissue, which can act as an inflammatory organ in the body.

Protecting Long-term Liver Health

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Recent research has revealed crucial benefits for liver health. According to Dr. Meghan, studies show that "they may lower the risk of progression from fatty liver disease to end stage liver disease, which is also known as cirrhosis." This discovery represents a significant advancement in preventing serious liver complications.

Improving Sleep Apnea Outcomes

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

Shutterstock

Sleep quality improvements represent another significant benefit. Dr. Meghan references recent studies showing how medications like tirzepatide can "really decrease the health burdens associated with sleep apnea," offering hope for better rest and improved daily functioning.


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

Mental Clarity and Reduced Food Noise

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Many patients report experiencing what Dr. Meghan describes as a "decrease in food cravings and decrease in food noise." This reduction in food-related thoughts and cravings can lead to improved mental clarity and better focus throughout the day, allowing patients to redirect their energy toward other aspects of their lives.

Individual Variations in Benefits

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

Dr. Meghan emphasizes that these benefits can vary significantly from person to person. "It's hard to predict if these things are gonna happen," she notes. "Sometimes they're just nice, surprising bonus benefits." This individualized response underscores the importance of working closely with healthcare providers to monitor progress and adjustments.


RELATED:20 Things to Avoid While on Ozempic

Making Informed Healthcare Decisions

Doctor talking to patient in officeShutterstock

Understanding these potential additional benefits can help you make more informed decisions about your health management strategy. As Dr. Meghan suggests, being aware of these possibilities while maintaining realistic expectations is key to a successful treatment journey. Whether you're just starting your weight loss journey or considering GLP-1 medications, these insights can help guide your conversations with healthcare providers and set appropriate expectations for your personal health journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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.

Every week, millions of Americans stare at their bathroom scale, wondering if expensive weight loss medications are their only hope. Between social media ads promising miracle results and doctors prescribing costly injectables, it's easy to feel trapped between suffering and spending.


Weight loss expert Dr. Eric Berg DC, director of Dr. Berg's Nutritionals and best-selling Amazon author, wants you to know about two powerful natural alternatives that cost a fraction of popular medications – without the concerning side effects. Here's what he reveals about achieving sustainable weight loss without breaking the bank.

How Ozempic Works (And Why It's Not Your Only Option)

Dr. Berg explains that Ozempic works by increasing GLP-1 receptors, which slow digestion and reduce appetite. "I'm not going to deny it does work, but it comes with a package, some slight minor problems," he admits in his post. The medication affects multiple body systems: "It improves insulin resistance and helps the beta cells of the pancreas to help restore insulin levels." He adds that "it actually helps a person stop making so much sugar... and helps slow the breakdown of sugar in the liver."

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

The Hidden Costs of Quick Fixes

While acknowledging its effectiveness, Dr. Berg warns about Ozempic's drawbacks. "It costs between $1,300 to $1,500 monthly," he cautions. More concerning are the side effects, which he lists as "nausea, vomiting, bloating, abdominal pain, headaches, gas, constipation, diarrhea, heartburn, and dizziness."

Side Effects You Need to Know

Dr. Berg raises red flags about more severe complications. "Some of these side effects don't occur for about three days," he warns. "And when people get off the medications, many times they still have side effects for a period of five weeks because it takes five weeks to get it out of your system." He poses important questions: "Do you plan on taking this rest of your life? What are the long-term effects of this drug? Is it really going to solve your weight loss problem without giving you another problem?"

RELATED:20 Possible Ozempic Side Effects

Nature's Alternative: The Power of Plants

"There are over 200,000 secondary metabolites in plants that have therapeutic benefits," Dr. Berg reveals. He explains that "50% of all drugs are derived from these chemical compounds in plants. This is where big pharma gets their ideas. But of course, you can't patent them, so you can't make a lot of money." He points to historical evidence: "Chinese medicine, Indian medicine, all these ancient cultures have used plants for centuries."

Panax Ginseng: The Adaptogenic Power Player

One of Dr. Berg's recommended alternatives is Panax ginseng, also known as Korean ginseng. This powerful adaptogen, grown in Korea, China, and Siberia, contains active compounds called ginsenosides that help the body resist stressors.

Research shows it's possibly effective for improving cognitive function and reducing fatigue. Typically used in doses of 200 mg to 3 grams daily, this ancient herb offers a natural approach to wellness without the harsh side effects of prescription medications.

Berberine: A Natural GLP-1 Alternative

Another of Dr. Berg's top recommendations, berberine, has impressive scientific backing. This yellow-colored compound, found in plants like European barberry, goldenseal, and goldthread, has been shown to help regulate blood sugar levels and reduce high cholesterol.

Research indicates it's possibly effective for diabetes management, with studies showing it can reduce blood sugar levels when taken in doses of 0.4-1.5 grams daily. It may also help with weight-related conditions like PCOS by improving cholesterol levels and reducing waist-to-hip ratio. While generally safe for most adults, Dr. Berg emphasizes consulting healthcare providers before starting any supplement regimen.

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

Your Natural Weight Loss Solution

Dr. Berg's ultimate recommendation combines natural supplements with lifestyle changes. "If you combine low carb and healthy ingredients with not eating so frequently, I will guarantee within three days your appetite is going to disappear," he states confidently. The benefits extend beyond weight loss: "Not only will your appetite disappear and you lose weight, but your cognitive function will improve. You'll have a much greater mood, you'll have improved liver function, you'll have less of a fatty liver, you'll be able to preserve your muscles, your digestion will be better."

He concludes with a practical perspective: "Let's just say you go the medical route and you lose weight, but you're tired, and you have digestive bloating, and you notice your muscles are shrinking and you have acid reflux. What are you going to do about all those symptoms? Is this going to be just taking more medication to handle or cover up those medications? I mean, you're going to feel miserable." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Meghan Garcia-Webb Weight Medicine with Dr. Meghan MD
Copyright Dr. Meghan Garcia-Webb/YouTube
Evidence-Based

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

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

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

Most of us have heard about GLP-1 medications and their impressive weight loss results. But beyond shedding pounds, these drugs are delivering surprising benefits that many patients never expected. Dr. Meghan Garcia-Webb, a Boston-based physician who has guided hundreds through their weight loss journeys, shares the unexpected advantages she's witnessed firsthand. Discover these "bonus benefits" that might make your GLP-1 experience even more rewarding.

Diminished Interest in Alcohol

Many patients experience a surprising shift in their relationship with alcohol while on GLP-1 medications. Dr. Meghan notes that numerous individuals report their interest in drinking simply fades away. "Some people they're like, yeah, I just don't even want to drink anymore," she explains in her post. What was once an eight on their interest scale might drop to a three, taking up less mental space altogether. This change likely stems from how GLP-1 medications affect the brain's reward circuitry, making both food and alcohol less entertaining for many users.

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

Controlled Overeating Tendencies

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

For those who struggled with out-of-control eating patterns, GLP-1 medications offer welcome relief. Dr. Meghan points out that patients who previously might have been candidates for medications like Vyvanse to treat compulsive overeating often find significant improvement with GLP-1 treatments. "They might really notice that that's just less of an issue for them," she shares. While it's difficult to predict exactly who will experience this benefit, it represents a life-changing advantage for those who do.

Reduced Inflammatory Pain

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Your body fat does more than store energy—it functions as its own hormone-producing organ that can trigger inflammation. "Adipose tissue or fatty tissue essentially functions as its own endocrine organ, and it can have quite an inflammatory effect if there is a lot of it," Dr. Meghan explains. As GLP-1 medications help reduce body fat, many patients experience a welcome decrease in chronic inflammatory pain. This improvement in quality of life goes far beyond the scale, offering relief that impacts daily functioning.

Protection Against Fatty Liver Disease

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Recent research reveals GLP-1 medications may significantly reduce the progression from fatty liver disease to cirrhosis. Dr. Meghan emphasizes the importance of this finding: "That's huge because fatty liver disease can be a significant driver of cirrhosis or end-stage liver disease." With fatty liver disease affecting millions, this protective benefit represents a major advancement in preventing serious liver complications that could otherwise require transplantation.

RELATED:20 Possible Ozempic Side Effects

Improved Sleep Apnea Outcomes

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Sleep apnea sufferers have another reason to consider GLP-1 medications. "There was another study that came out about the effect of tirzepatide on people who had sleep apnea and how it really decreases the health burdens associated with that disease," Dr. Meghan shares. This improvement means better sleep quality, reduced cardiovascular risks, and enhanced daily energy levels for those struggling with this common but serious condition. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

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20 Things to Avoid While on Ozempic
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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

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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

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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

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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

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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

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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.

Sophie van Oostenbrugg gainsbybrains
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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 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.