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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.

Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

This is how to tell if carbs are blocking your weight loss and how to fix it.

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.

Dr_Ashley_Lucas5
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 feel tired after meals, fight constant cravings, or struggle to lose weight despite your best efforts? Your carb intake might be the hidden obstacle in your weight loss journey. More importantly, your personal carb tolerance could be the key to breaking through plateaus and achieving lasting results.


Dr. Ashley Lucas brings unique expertise to this challenge. As the founder of PhD Weight Loss and a Registered Dietitian with a PhD in Sports Nutrition and Chronic Disease, she's helped thousands of clients collectively lose over 366,000 pounds. Her research-backed approach to carb management has transformed how we think about weight loss.

Let's explore the clear signs that you're exceeding your carb tolerance and learn how to adjust your intake for optimal results.

The Science of Carb Tolerance: Why It Matters

"Carb tolerance refers to your body's capacity to handle carbohydrates without triggering excessive insulin spikes," explains Dr. Lucas in her post. When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin to move this glucose into cells for energy.

"Think of it like this," Dr. Lucas suggests. "If you exceed your daily carb threshold consistently, your body stops burning fat efficiently and starts storing it instead. But if you stay within your unique carb tolerance level, your body can effectively burn fat for fuel."

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Understanding Your Body's Response to Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

"When you eat carbs, your body breaks them down into glucose because this is the simplest form of sugar that your body can utilize," Dr. Lucas explains. This process is normal, but problems arise with overconsumption.

"If you eat more carbs than your body needs consistently, like chronically overeating your unique carb tolerance level, then that excess glucose gets stored as glycogen in your muscles and liver," she notes. Once these stores are full, the remaining glucose converts to fat.

Why Individual Carb Tolerance Varies

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Dr. Lucas emphasizes the individual nature of carb tolerance through personal experience: "I can see the difference in me versus my husband. My husband can't tolerate very many at all. I don't tolerate a ton, but much more than he does and still maintain a healthy weight."

This variation depends on several key factors:

  1. Genetics: Your genetic makeup influences carb metabolism
  2. Metabolic health: Conditions like insulin resistance affect processing
  3. Physical activity: Active individuals typically handle more carbs
  4. Body composition: More muscle mass means better carb tolerance
  5. Age: Insulin sensitivity often decreases with age.

Clear Signs You're Exceeding Your Carb Tolerance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

"If you've got belly fat, you're likely eating above your carb tolerance level," Dr. Lucas warns. She explains that excess carbs particularly affect fat storage around the belly, chest, throat, and head areas.

Key indicators include:

  • Post-meal energy crashes
  • Constant hunger and cravings
  • Weight gain or plateaus
  • Increased belly fat
  • Difficulty concentrating.

The Insulin Connection: Understanding Fat Storage

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

"Insulin is often called the fat storage hormone," Dr. Lucas explains, "because its primary role is to regulate blood sugar by moving glucose into your cells." This process becomes particularly important when considering refined carbs.

"When you eat carbs, specifically refined carbs like white bread, sugary snacks, sugary drinks, pasta crackers, your blood sugar rises, it spikes and causes your pancreas to release insulin," she continues.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

How Your Body Processes Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Dr. Lucas breaks down two distinct metabolic responses: "Insulin sensitive individuals are usually lean, naturally lean, they're active, they have healthy metabolic function. Their cells respond efficiently to insulin, meaning that they can eat a moderate or even high amount of carbs without storing a lot of excess fat."

Conversely, "Insulin-resistant individuals are often overweight or more sedentary. They're dealing with metabolic conditions like diabetes, high blood pressure, high cholesterol, and high belly fat. They're going to have a harder time processing carbs."

Finding Your Personal Carb Sweet Spot

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

"Luckily, you don't need a bunch of expensive blood tests to figure out your carb tolerance," Dr. Lucas reassures. She recommends a systematic approach:

  1. Track your carb intake for 1-2 weeks
  2. Monitor your body's response
  3. Gradually reduce carbs by 10-20 grams daily.

Making Smart Adjustments

Soft drinksShutterstock

When reducing carbs, Dr. Lucas highlights strategy: "Focus on cutting out the refined carbs first, like white bread, sugary snacks, and sodas. Then replace them with nutrient-dense protein, forward animal protein, healthy fats, maybe some veggies, and maybe some berries because they're lower sugar and higher fiber."

The Science Behind Sustainable Results

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

While managing carb intake is crucial, research supports a comprehensive approach. According to Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach allows for lasting results rather than quick fixes.

The National Weight Control Registry reports, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." Success factors include regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Balancing Your Overall Nutrition

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

The Mayo Clinic recommends that "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." However, these ratios can be adjusted based on your carb tolerance.

National Institutes of Health research says consistent meal timing "aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

The Protein and Hydration Connection

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

When reducing carbs, maintaining adequate protein becomes crucial. WebMD notes, "Adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

Additionally, WebMD highlights that "Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness."

Keys to Long-Term Success

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Mayo Clinic adds, "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success."

As per Dr. Lucas's advice, if the process feels overwhelming, it doesn't mean it won't work for you – it just means you might need personalized support to find your optimal carb level. With patience and consistency, you can discover your body's ideal carb tolerance and achieve lasting weight loss success. 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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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 feel tired after meals, fight constant cravings, or struggle to lose weight despite your best efforts? Your carb intake might be the hidden obstacle in your weight loss journey. More importantly, your personal carb tolerance could be the key to breaking through plateaus and achieving lasting results.


Dr. Ashley Lucas brings unique expertise to this challenge. As the founder of PhD Weight Loss and a Registered Dietitian with a PhD in Sports Nutrition and Chronic Disease, she's helped thousands of clients collectively lose over 366,000 pounds. Her research-backed approach to carb management has transformed how we think about weight loss.

Let's explore the clear signs that you're exceeding your carb tolerance and learn how to adjust your intake for optimal results.

The Science of Carb Tolerance: Why It Matters

"Carb tolerance refers to your body's capacity to handle carbohydrates without triggering excessive insulin spikes," explains Dr. Lucas in her post. When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin to move this glucose into cells for energy.

"Think of it like this," Dr. Lucas suggests. "If you exceed your daily carb threshold consistently, your body stops burning fat efficiently and starts storing it instead. But if you stay within your unique carb tolerance level, your body can effectively burn fat for fuel."

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Understanding Your Body's Response to Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

"When you eat carbs, your body breaks them down into glucose because this is the simplest form of sugar that your body can utilize," Dr. Lucas explains. This process is normal, but problems arise with overconsumption.

"If you eat more carbs than your body needs consistently, like chronically overeating your unique carb tolerance level, then that excess glucose gets stored as glycogen in your muscles and liver," she notes. Once these stores are full, the remaining glucose converts to fat.

Why Individual Carb Tolerance Varies

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Dr. Lucas emphasizes the individual nature of carb tolerance through personal experience: "I can see the difference in me versus my husband. My husband can't tolerate very many at all. I don't tolerate a ton, but much more than he does and still maintain a healthy weight."

This variation depends on several key factors:

  1. Genetics: Your genetic makeup influences carb metabolism
  2. Metabolic health: Conditions like insulin resistance affect processing
  3. Physical activity: Active individuals typically handle more carbs
  4. Body composition: More muscle mass means better carb tolerance
  5. Age: Insulin sensitivity often decreases with age.

Clear Signs You're Exceeding Your Carb Tolerance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

"If you've got belly fat, you're likely eating above your carb tolerance level," Dr. Lucas warns. She explains that excess carbs particularly affect fat storage around the belly, chest, throat, and head areas.

Key indicators include:

  • Post-meal energy crashes
  • Constant hunger and cravings
  • Weight gain or plateaus
  • Increased belly fat
  • Difficulty concentrating.

The Insulin Connection: Understanding Fat Storage

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

"Insulin is often called the fat storage hormone," Dr. Lucas explains, "because its primary role is to regulate blood sugar by moving glucose into your cells." This process becomes particularly important when considering refined carbs.

"When you eat carbs, specifically refined carbs like white bread, sugary snacks, sugary drinks, pasta crackers, your blood sugar rises, it spikes and causes your pancreas to release insulin," she continues.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

How Your Body Processes Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Dr. Lucas breaks down two distinct metabolic responses: "Insulin sensitive individuals are usually lean, naturally lean, they're active, they have healthy metabolic function. Their cells respond efficiently to insulin, meaning that they can eat a moderate or even high amount of carbs without storing a lot of excess fat."

Conversely, "Insulin-resistant individuals are often overweight or more sedentary. They're dealing with metabolic conditions like diabetes, high blood pressure, high cholesterol, and high belly fat. They're going to have a harder time processing carbs."

Finding Your Personal Carb Sweet Spot

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

"Luckily, you don't need a bunch of expensive blood tests to figure out your carb tolerance," Dr. Lucas reassures. She recommends a systematic approach:

  1. Track your carb intake for 1-2 weeks
  2. Monitor your body's response
  3. Gradually reduce carbs by 10-20 grams daily.

Making Smart Adjustments

Soft drinksShutterstock

When reducing carbs, Dr. Lucas highlights strategy: "Focus on cutting out the refined carbs first, like white bread, sugary snacks, and sodas. Then replace them with nutrient-dense protein, forward animal protein, healthy fats, maybe some veggies, and maybe some berries because they're lower sugar and higher fiber."

The Science Behind Sustainable Results

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

While managing carb intake is crucial, research supports a comprehensive approach. According to Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach allows for lasting results rather than quick fixes.

The National Weight Control Registry reports, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." Success factors include regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Balancing Your Overall Nutrition

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

The Mayo Clinic recommends that "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." However, these ratios can be adjusted based on your carb tolerance.

National Institutes of Health research says consistent meal timing "aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

The Protein and Hydration Connection

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

When reducing carbs, maintaining adequate protein becomes crucial. WebMD notes, "Adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

Additionally, WebMD highlights that "Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness."

Keys to Long-Term Success

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Mayo Clinic adds, "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success."

As per Dr. Lucas's advice, if the process feels overwhelming, it doesn't mean it won't work for you – it just means you might need personalized support to find your optimal carb level. With patience and consistency, you can discover your body's ideal carb tolerance and achieve lasting weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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.

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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response.


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

If you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings

“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says.

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues.

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

You Need to Drink Lots of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.”

She Suggests Eating These 12 Foods

,Kale,Cabbage,leafy,greensShutterstock

She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says.

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”

Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out”

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”

💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference.

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

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

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Have you ever felt guilty about eating carbs while trying to lose weight? You're not alone. Many of us have been conditioned to fear carbohydrates, but Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 16 years of experience, is here to set the record straight. "If you're someone who's on a weight loss journey and wants to eat carbs guilt-free and understand what they are doing in your body, make sure you watch this video all the way to the end," Roots advises. She explains that not all carbs are created equal, and some can actually aid in your weight loss journey. Read on to discover seven complex carbs in your diet to help you lose weight.


New Study Finds Healthy Carbs Aid in Weight Loss

While low or zero-carb diets have been a mainstream weight loss trend, recent research suggests that eating more of the right kind of carbs can actually help with weight loss. A 2023 study published in BMJ states, "increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife." However, the same study found that "an increase in fiber and carbs from better sources was linked to less weight gain."

Myths About Carbs and Weight Gain

This view is echoed by Joanna Soh, a certified Personal Trainer (ACE), Nutrition Coach, and Women's Fitness Specialist (NASM), who says: "We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal."

Understanding Carbohydrates: The Good, The Bad, and The Fiber

In her post, Roots breaks down carbohydrates into three categories: simple carbs, complex carbs, and fiber. "Simple carbs are things like white bread, donuts, cheeseburgers, french fries, and other highly processed and refined foods with lots of added sugar," Roots explains. These cause rapid spikes in blood sugar, leading to crashes and cravings. On the other hand, complex carbs, or "good carbs," are typically unprocessed or minimally processed foods that provide sustained energy and essential nutrients.

Smart Carbs

Soh refers to these beneficial carbohydrates as "smart carbs," defining them as follows: "They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined."

The Role of Carbs in Weight Loss

Contrary to popular belief, carbohydrates can be beneficial for weight loss. "Carbohydrates are the main fuel source for the body," Roots states. "Carbohydrates are stored in your muscle as glucose and provide the body with energy to not only go through your daily functions but also to crush your workouts." When chosen wisely, they can keep you feeling full and satisfied, making it easier to maintain a calorie deficit necessary for weight loss.

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Key to Energy and Weight Loss

Soh emphasizes the importance of carbs even for those on low-carb diets: "Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs."

Roots recommends incorporating these seven complex carbs into your diet to support weight loss and overall health:

Oats: Your Fiber-Rich Breakfast Staple

"Oats are loaded with fiber and they're a great source of antioxidants, vitamins, and minerals," Roots explains. Whether it's rolled oats or steel-cut oats, you can add them to smoothies, eat them for breakfast, or use them in healthier recipes for protein bars and pancakes.

Soh adds: "Start your morning with oats. It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged."

Whole Grain Breads and Pasta: The Smarter Carb Choice

Roots emphasizes the importance of choosing whole grain options: "You want to make sure when you're choosing a bread or choosing a pasta that the main source is coming from whole grains, just means it's less processed, healthier, higher in fiber, and higher in vitamins and minerals."

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Sweet Potatoes: The Nutrient-Packed Powerhouse

"Sweet potatoes are high in fiber and, again, loaded with vitamins and minerals, and they're loaded with antioxidants as well," Roots states. While she prefers sweet potatoes, she notes that white and red potatoes are also great carb options.

Soh adds an interesting fact: "Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A."

Brown Rice: The Low Glycemic Index Option

Roots recommends brown rice because it's "loaded with vitamins and minerals and of course lots of fiber and lower on the glycemic index, meaning it doesn't spike your blood sugar as quickly as some other refined carbs."

Quinoa: The Protein-Rich Grain Alternative

"Quinoa is loaded with vitamins and minerals, antioxidants, but it's also got a little bit more protein than brown rice," Roots explains. "In one cup of quinoa, you're going to get about eight grams of protein and about 39 grams of carbs for only 200 calories."

Soh elaborates on the benefits of quinoa: "It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss."

This is supported by studies reported by the Cleveland Clinic: "Quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium."

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Black Beans: The Fiber and Protein Combo

Roots praises black beans for their nutritional profile: "Half a cup of black beans is only about a hundred calories, but you're getting about eight grams of protein and about 20 grams of carbs and about seven grams of fiber."

"Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber," adds Soh.

Cruciferous Vegetables: The Low-Calorie, High-Nutrient Option

"Cruciferous vegetables, what are they? Broccoli, cauliflower, kale, spinach, Brussels sprouts, and cabbage," Roots lists. She highlights their benefits: "They are low in calories, but super high in fiber. So for example, one whole cup of broccoli is only about 50 calories, but you're going to get about four grams of protein, but 11 grams of carbs and four grams of fiber."

The Importance of Sustainability

Roots stresses the importance of finding an eating plan you can stick to long-term. "Whatever you are doing to lose that weight, you are going to have to keep doing to keep it off," she points out. By including a variety of complex carbs in your diet, you're more likely to maintain a balanced and sustainable approach to weight loss.

"Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," says Soh.

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Listen to Your Body

Ultimately, Roots encourages individuals to pay attention to how different foods make them feel. "Learn more about proteins and carbs and fats, what they do when they come into your body, and how you feel when you're eating these foods," she advises. This self-awareness can help you make informed choices that support both your weight loss goals and overall well-being. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Orisha Rè Lampkin Re fearlessrevolutionfitness
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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

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

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

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“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

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How 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

“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

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“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.

Aliza Olive, MD 2025 glp1enhanced
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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.

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

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.

Dr Jennifer McCann The GYN MD
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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.

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

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Not 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

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The 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

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If 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

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Despite 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

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For 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

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Getting 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.