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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.

Obesity Doctor Reveals 6 Natural Methods That Match Ozempic Results

Discover safe, effective alternatives to expensive weight loss medications.

Christopher Roback
By Christopher RobackJan 18, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Dr Tony Hampton
Copyright Dr Tony Hampton/YouTube
Christopher Roback
By Christopher RobackJan 18, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Considering Ozempic or similar medications for weight loss? You're not alone. As expensive weight loss drugs dominate headlines, many people are searching for natural alternatives that won't strain their wallets or cause severe side effects.

Dr. Tony Hampton, a board-certified obesity physician with over 25 years of experience specializing in weight management and diabetes care, has helped thousands of patients achieve sustainable weight loss. "As an obesity doctor, I've seen the struggle people face in trying to lose weight. It's real and it's frustrating," he shares. Today, he reveals six natural methods that can help you achieve your weight loss goals by working with your body's own mechanisms.

The Truth About GLP-1 Medications

While GLP-1 drugs like Ozempic can help with weight loss, they come with significant risks that are often downplayed, Dr. Hampton explains in his post. These medications can cause serious side effects, including pancreatitis, thyroid cancer, and gastric paralysis. "I've even had patients coincidentally end up with bowel obstruction shortly after starting these drugs," he warns. Even more concerning, "up to 50% of weight loss comes from muscle, not fat, which is dangerous for your long-term health."

Understanding How Weight Loss Medications Work

A hungry man choosing food from refrigerator in kitchen at night. Bad habit

Shutterstock

"GLP-1 drugs mimic the hormone glucagon-like peptide-1," Dr. Hampton explains. "It works by reducing appetite by affecting the satiety centers in the brain, slows gastric emptying, keeping you feeling full longer, and improves insulin sensitivity." Understanding these mechanisms helps identify natural alternatives that work similarly.

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

Method 1: The Ketogenic Approach

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"The ketogenic diet is one of the most powerful tools for weight loss because it naturally mimics many effects of GLP-1 drugs," says Dr. Hampton. It suppresses appetite by stabilizing blood sugar and promotes ketone production, which directly signals the brain to reduce hunger. Unlike medications, keto preserves muscle mass while promoting fat loss.

Method 2: Strategic Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Dr. Hampton recommends intermittent fasting as another effective approach. "Fasting leads to appetite regulation by lowering ghrelin, the hunger hormone, while increasing satiety hormones like leptin," he explains. It naturally slows digestion and promotes cellular cleanup through autophagy, enhancing metabolic health.

Method 3: The Protein-First Strategy

selection food sources of protein. healthy diet eating concept. close upShutterstock

For those preferring simplicity, Dr. Hampton advocates for a carnivore diet approach. "Like a lion who only eats once or twice a week, carnivores simply don't need to eat as often," he notes. This approach focuses on nutrient-dense animal foods, reduces inflammation, and naturally suppresses appetite while stabilizing blood sugar.

RELATED:20 Possible Ozempic Side Effects

Method 4: Targeted Exercise

Hispanic woman doing squats on a bench by the oceanShutterstock

Unlike GLP-1 drugs that can cause muscle loss, exercise, particularly strength training, builds and maintains lean muscle mass. "The more muscle you get from exercises, the higher your metabolic rate," Dr. Hampton emphasizes. This approach enhances your body's ability to use glucose and improves insulin sensitivity naturally.

Method 5: The SPC Method

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Dr. Hampton introduces the Satiety Per Calorie (SPC) method, backed by data from over 67,000 logged meals. "Users are eating nearly half as many calories as those consuming low SPC foods," he explains. This approach yields weight loss results without the nausea, muscle loss, or financial strain associated with medications.

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

Method 6: Strategic Supplementation

Apple Cider VinegarShutterstock

While emphasizing diet first, Dr. Hampton recommends specific supplements that support natural weight loss:

  • Berberine: "Nature's metformin" for improving insulin sensitivity.
  • Apple cider vinegar: For slowing digestion and stabilizing blood sugar.
  • Gymnema sylvestre: "The sugar destroyer" for reducing cravings.
  • 5-hydroxytryptophan: For natural appetite control.

The Foundation: Sleep and Stress Management

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

"Poor sleep and chronic stress disrupt hunger hormones and make weight loss harder," Dr. Hampton explains. Prioritizing these foundational elements can have similar appetite-regulating effects as GLP-1 drugs, without the side effects or costs.

RELATED:20 Things to Avoid While on Ozempic

Your Path to Sustainable Weight Loss[

Woman,,Balance,Weight,Scale,health,scalesShutterstock

"This isn't about shaming anyone for using GLP-1 drugs," Dr. Hampton emphasizes. "If you've tried everything and feel these medications are the last resort, I totally understand. But before you make that decision, consider these alternatives." These natural methods work by addressing the root causes of weight gain - insulin resistance, inflammation, and hormone imbalances - rather than just treating symptoms. While weight loss isn't easy, sustainable results are possible without expensive medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sustainable-weight-lossozempic

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Nutrition & Diet

6 Natural Methods That Match Ozempic Results

Dr Tony Hampton
Copyright Dr Tony Hampton/YouTube
Christopher Roback
By Christopher RobackJan 18, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Considering Ozempic or similar medications for weight loss? You're not alone. As expensive weight loss drugs dominate headlines, many people are searching for natural alternatives that won't strain their wallets or cause severe side effects.

Dr. Tony Hampton, a board-certified obesity physician with over 25 years of experience specializing in weight management and diabetes care, has helped thousands of patients achieve sustainable weight loss. "As an obesity doctor, I've seen the struggle people face in trying to lose weight. It's real and it's frustrating," he shares. Today, he reveals six natural methods that can help you achieve your weight loss goals by working with your body's own mechanisms.

The Truth About GLP-1 Medications

While GLP-1 drugs like Ozempic can help with weight loss, they come with significant risks that are often downplayed, Dr. Hampton explains in his post. These medications can cause serious side effects, including pancreatitis, thyroid cancer, and gastric paralysis. "I've even had patients coincidentally end up with bowel obstruction shortly after starting these drugs," he warns. Even more concerning, "up to 50% of weight loss comes from muscle, not fat, which is dangerous for your long-term health."

Understanding How Weight Loss Medications Work

A hungry man choosing food from refrigerator in kitchen at night. Bad habit

Shutterstock

"GLP-1 drugs mimic the hormone glucagon-like peptide-1," Dr. Hampton explains. "It works by reducing appetite by affecting the satiety centers in the brain, slows gastric emptying, keeping you feeling full longer, and improves insulin sensitivity." Understanding these mechanisms helps identify natural alternatives that work similarly.

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

Method 1: The Ketogenic Approach

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"The ketogenic diet is one of the most powerful tools for weight loss because it naturally mimics many effects of GLP-1 drugs," says Dr. Hampton. It suppresses appetite by stabilizing blood sugar and promotes ketone production, which directly signals the brain to reduce hunger. Unlike medications, keto preserves muscle mass while promoting fat loss.

Method 2: Strategic Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Dr. Hampton recommends intermittent fasting as another effective approach. "Fasting leads to appetite regulation by lowering ghrelin, the hunger hormone, while increasing satiety hormones like leptin," he explains. It naturally slows digestion and promotes cellular cleanup through autophagy, enhancing metabolic health.

Method 3: The Protein-First Strategy

selection food sources of protein. healthy diet eating concept. close upShutterstock

For those preferring simplicity, Dr. Hampton advocates for a carnivore diet approach. "Like a lion who only eats once or twice a week, carnivores simply don't need to eat as often," he notes. This approach focuses on nutrient-dense animal foods, reduces inflammation, and naturally suppresses appetite while stabilizing blood sugar.

RELATED:20 Possible Ozempic Side Effects

Method 4: Targeted Exercise

Hispanic woman doing squats on a bench by the oceanShutterstock

Unlike GLP-1 drugs that can cause muscle loss, exercise, particularly strength training, builds and maintains lean muscle mass. "The more muscle you get from exercises, the higher your metabolic rate," Dr. Hampton emphasizes. This approach enhances your body's ability to use glucose and improves insulin sensitivity naturally.

Method 5: The SPC Method

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Dr. Hampton introduces the Satiety Per Calorie (SPC) method, backed by data from over 67,000 logged meals. "Users are eating nearly half as many calories as those consuming low SPC foods," he explains. This approach yields weight loss results without the nausea, muscle loss, or financial strain associated with medications.

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

Method 6: Strategic Supplementation

Apple Cider VinegarShutterstock

While emphasizing diet first, Dr. Hampton recommends specific supplements that support natural weight loss:

  • Berberine: "Nature's metformin" for improving insulin sensitivity.
  • Apple cider vinegar: For slowing digestion and stabilizing blood sugar.
  • Gymnema sylvestre: "The sugar destroyer" for reducing cravings.
  • 5-hydroxytryptophan: For natural appetite control.

The Foundation: Sleep and Stress Management

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

"Poor sleep and chronic stress disrupt hunger hormones and make weight loss harder," Dr. Hampton explains. Prioritizing these foundational elements can have similar appetite-regulating effects as GLP-1 drugs, without the side effects or costs.

RELATED:20 Things to Avoid While on Ozempic

Your Path to Sustainable Weight Loss[

Woman,,Balance,Weight,Scale,health,scalesShutterstock

"This isn't about shaming anyone for using GLP-1 drugs," Dr. Hampton emphasizes. "If you've tried everything and feel these medications are the last resort, I totally understand. But before you make that decision, consider these alternatives." These natural methods work by addressing the root causes of weight gain - insulin resistance, inflammation, and hormone imbalances - rather than just treating symptoms. While weight loss isn't easy, sustainable results are possible without expensive medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

anna-kaiser
Anna Kaiser
Leah Groth
By Leah GrothMay 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There is some good news – and some bad – about weight loss drugs like ozempic. According to studies, the weekly jab will help you lose weight. However, research has also found that ozempic rebound weight gain is also real. According to a study in the Journal of Pharmacology and Therapeutics, the majority of people who take semaglutide gain most of the weight back within a year of stopping the medication. If you are on ozempic and want to keep the weight off, there is an effective way to do so: Exercise.

Anna Kaiser, global fitness leader and creator of the popular fitness brand, Anna Kaiser Studios, and personal trainer to stars like Kelly Ripa and Shakira has designed a sculpting workout you can do at home to not only help you maximize your ozempic results, but help you keep the weight off long after you are off the drug.

Related: 8 Essential Nutritious Foods That Actually Taste Amazing

Kaiser describes the workout as a “mix of Pilates and barre-inspired workouts with added functional bodyweight training,” she says. The goal of the workout is to sculpt your body, keeping the “most deconditioned muscles” – including inner/outer thighs, glutes, and the sides of your body – in mind. The workout pairs “muscular endurance with power to give you the most bang for your buck which gets you the quickest results when it comes to toning and strengthening,” she says. “You can always keep the heart rate and cardio moves low impact instead of jumping up high,” she explains. “You can keep your feet on the floor, or you can step side-by-side for jacks instead of jumping.”

She also encourages you to “really think about how they’re performing each of these exercises and not just getting through them.” This involves “going slower with a full range of motion” instead of “pushing the speed or trying to get through it as quickly as possible.”

Related: Achieve Your Dream Body With This Proven Workout and Meal Plan

All you need is a pair of 5 and 8-pound weights.

  1. Traveling Squat: Do this by squatting and walking the squat forward and back holding weights at chest for 30 seconds/
  2. The Dancer Deadlift: Do a grand plie center, aka sumo squat. Keeping your back flat, hinge forward center holding weights straight down (reaching to floor) while maintaining center sumo squat. Then return the body to center. Repeat slowly 8 times.
  3. Tap Backs: In chair pose, tap alternating leg back as you fly arms out to the side for 30 seconds.
  4. Warrior Challenge: Start in lateral warrior 2 and lunge into the right leg. Then, lean your upper body to the side, bringing your right hand to your right ankle and left arm to the ceiling. Return torso to warrior 2 position. Repeat 8 times.
  5. Take Off: Lateral lunge power press. Starting in the lateral right lung and holding weights, press off for a quick balance on the left leg, then return to the right lateral lunge. Repeat 15 times.
  6. Hold a Plank for 30 seconds.
  7. Warrior Challenge: Repeat on the left side, 8 times.
  8. Take Off: Repeat on the left side, 15 times.
  9. Twisted Tripod: Side plank to plank push up. Alternate sides. 5 to 10 times.
  10. Jumping Jacks or High Knees: 30 seconds.
Nutrition & Diet

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

Dr_Kate_Lyzenga_Dean2
Christopher Roback
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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

Nutrition & Diet

My Wife and I Are Both Doctors — Here’s the Truth About Ozempic We Tell Our Patients

Gary_Linkov_Dr_Liz_Grand_MD1
Copyright Doctor Gary Linkov/YouTube
Leah Groth
By Leah GrothSep 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Gary Linkov, MD, is double board-certified by the American Academy of Facial Plastic and Reconstructive Surgery and the American Board of Otolaryngology-Head & Neck Surgery. He happens to be married to Liz Grand, MD, a board-certified internal medicine physician. “Ozempic has been all over the news, and social media celebrities and many others have been using it, but of course, they don't admit to it,” he says, introducing his wife to “help me with this topic.” In the interview, she reveals everything you need to know about weight loss drugs.

What Is Ozempic?

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

Dr. Grand explains that Ozempic is the brand name for a medicine called Semaglutide. “It's a once-weekly subcutaneous injectable medication, uh, meaning that the medicine gets injected into the skin, usually in the upper arm, the thigh, or the abdomen,” she says.

It’s Primarily Used to Treat Type 2 Diabetes

“It's primarily used to treat type two diabetes. That's what it was FDA approved for initially in 2017,” she continues. “Ozempic or semaglutide belongs to a class of medications called GLP-1 receptor agonists. GLP-1 is basically a hormone that's produced by the GI tract. And so the GLP one receptor agonists essentially work on these GLP-1 receptors.”

Where Are GLP-1 Receptor Located?

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

“GLP-1 receptors are located throughout the body, but there are three main areas that we'll talk about today,” Dr. Grand continues. “The first is the pancreas which leads to the release of insulin. Insulin then promotes the absorption of glucose into tissues to be used for energy or to be used as a form of energy storage. And this ultimately causes a decrease in blood glucose levels. The second is the brain, which decreases appetite by reducing the feeling of hunger. And the third is the GI tract, which slows down the movement of food and thus makes us feel fuller.”

What Is the Correct Dosage and How Much Does It Cost?

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

“In terms of dosing, we generally start with semaglutide at 0.25 milligrams weekly, and it can gradually be increased to a maximum of two milligrams as tolerated. The cost without insurance can be up to about $1,200 a month,” she says.

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Wegovy Is Another Form of Semaglutide

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

“There is another form of semaglutide called Wegovy, and this is basically semaglutide in a higher dose,” she says.“This is the medication that's actually FDA-approved for weight loss, but it is specifically approved for people either with obesity or who are overweight with at least one weight-related condition. These include conditions like high blood pressure, high cholesterol, and heart disease.”

Both Ozempic and Semaglutide Reduce Weight

ozempic_wegovy-split1Shutterstock

So, what is ozempic or semaglutide used for? “It was initially meant for the treatment of type two diabetes to help decrease blood sugar by augmenting the release of insulin. But people found that there was also this impact on weight loss, and it's been studied and it has been shown to reduce weight,” she says.

However, to Maintain the Weight Loss, You Might Have to Stay on Them

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

There is one major con about using drugs for weight loss. “They've also found that people generally need to stay on Ozempic in order to maintain the weight loss,” she says.

Risks and Side Effects

Young woman sitting on the bed with hard stomach pain.Shutterstock

“In terms of risks or side effects, the most common side effects that we typically see are nausea, vomiting, constipation, and sometimes diarrhea. We also see dizziness, increased heart rate, headaches, reflux, and even sometimes acute kidney injury, which is thought to be due to dehydration from all of the nausea and vomiting that ozempic can induce. It's also not recommended for people who have certain gastrointestinal tract diseases like inflammatory bowel disease, things like Crohn's disease or ulcerative colitis,” she says.

RELATED:20 Things to Avoid While on Ozempic

There Is Also a Cancer Risk

Asian woman lying sick in hospital.Shutterstock

“There's also a black box warning for a specific type of thyroid cancer,” she says.”This comes from studies that were done in rodent models that showed growth of the specific type of thyroid tumor. Acute pancreatitis, which is a condition where the pancreas becomes quite inflamed, has also been noted in this class of medications. And it's really important to note that pancreatitis can be severe and can be fatal. It's unclear what this mechanism is for this possible complication. It's also unclear whether or not this has any implications for pancreatic cancer in the long run. But regardless if you have a history of pancreatitis or if you develop pancreatitis while on the medication, you should stop it, and you should never take it again.”

Significant Weight Loss with the Drugs Can Change the Way Your Face Looks

Tired woman looking her eye bags in the bathroom.Shutterstock

“Significant weight loss with drugs like ozempic and Wegovy can change the way our faces look,” they add. “We have many fat compartments throughout our face, and these compartments are affected by anything that leads to weight loss such as bariatric surgery, such as just kinda natural weight loss with diet and exercise and or with drugs like Ozempic and Wegovy. As our weight drops, the fat in our face decreases as well. This could lead to areas appearing more hollow and gaunt, and also, our skin starting to droop. It may be that the faster the weight loss with these medications and the more significant the weight loss, the less the body has the ability to adapt and adjust, and that can lead to more sagging at a faster rate.”

Celebrities Have Been Using Ozempic

Silhouette of celebrity in black dress being photographed by paparazziShutterstock

She also explains how celebrities are involved in the Ozempic craze. “The cost of ozempic is about $1,200 per month for off-label use of ozempic as a weight loss drug. And that is a major expense for most people, but usually not a major expense for most celebrities,” she says. “And similar to the lack of transparency when it comes to plastic surgery for weight loss, there is a similar lack of transparency. For example, Kim Kardashian had to fit into that Marilyn Monroe dress for the MET Gala, and as many have surmised, including the New York Times, she may have taken Ozempic to drop weight quickly to try to fit into that dress.”

RELATED:20 Possible Ozempic Side Effects

Lose Weight Gradually

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

“Remember that the safest way to lose weight is to do so gradually with these medications and with any other method as well. I'm anticipating that the popularity of facial filler, including fat transfer to the face, will increase because of medications such as ozempic,” she says.

Rising Demand for Lifting Procedures Due to Facial Fat Loss

“I also think that the incidence of lifting procedures such as brow lifts and facelifts will increase as well because, as we talked about previously, there's an increased sagging that occurs when the fat in our face declines,” he says. “We've been talking a lot about buccal fat removal on this channel and the risks of that procedure. And keep in mind that Ozempic is now introducing additional hollowing of the face. So if someone's had a buccal fat removal, then they go on Ozempic to lose further weight, now they're going to look even more hollowed out gaunt, and they may be looking to replace that lost volume.”

She Approves of Ozempic for People with Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Is Ozempic a good idea? “Certainly for people who have type two diabetes, yes,” she says. “I like the fact that, in general, it's not associated with hypoglycemia, which is when, uh, the blood sugar drops to a dangerously low level. This can be a very serious issue for people as they're trying to get their blood sugar under control for people who are obese or are overweight with conditions like high blood pressure, high cholesterol, heart disease, obstructive sleep apnea.”

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

Try and Focus on Self-Love

Self,Confident,Single,Woman,Pointing,Finger,At,Her,Reflection,InShutterstock

“I would say you need to take a look at yourself in the mirror. And you know, the other issue I see with the increased use of ozempic for people who are just trying to lose that little bit of extra weight, it just speaks to this kind of viewpoint that, unfortunately, we as a society seem to have that our bodies, and I think in particular women's bodies, but certainly everyone's bodies are as well, we view our bodies as like a trend. Right now, it's going to look thin. But a few years ago, it was trendy to look voluptuous, but back in the nineties, it was also very in to look very skinny. I just think that we all need to learn to appreciate our bodies more, be kinder to our bodies, and maybe even just learn to love ourselves a little more,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

Dr_Eric_Berg30
Christopher Roback
By Christopher RobackNov 12, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

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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.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
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Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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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.

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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. 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.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
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Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

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"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

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The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

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Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

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Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

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While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

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Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

PT Reveals 8 Perfect Moves For People Who Can't Touch Their Toes

Dr Jared Beckstrand, PT, DPT Tone and Tighten
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

✓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.

"If you are tight, if you're stiff, if your body is not very flexible and you'd like to improve your mobility, you're in the right place," says Dr. Jared Beckstrand, PT, DPT. No extreme poses or complicated movements—just simple, effective stretches designed specifically for people who struggle with flexibility.

Dr. Beckstrand is a Doctor of Physical Therapy specializing in making mobility accessible to everyone. Through his practical approach to stretching, he's developed this 8-minute routine that addresses all major muscles and joints without requiring any equipment. His emphasis is on comfort over forcing difficult positions: "It's important that you should keep your stretching very comfortable. I want you to push to the point where it starts to get painful, but I don't want you to push into pain."

Start With Lumbar Rotation For Lower Back Relief

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Begin by lying on your back, as Jared instructs in his post: "Lay on your back with your right knee bent. With your left hand, grab the outside of your right knee and pull that over to your left side until you get a good comfortable stretch through your lower back and through your hip." Hold for 30 seconds, then repeat on the opposite side.

Simple Hamstring Stretch For Tight Legs

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"Left leg goes straight, both hands cup right behind the right knee, and then straighten that knee out until you get a good stretch right up here in the hamstring," Jared demonstrates. This straightforward movement targets one of the most commonly tight areas in the body.

Easy Hip Opener With Piriformis Stretch

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.

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For this hip-focused movement, Jared explains: "Cross your right leg over your left knee, grab your left knee and pull it up towards your chest until you get a good stretch in that right hip." Switch sides after 30 seconds for balanced flexibility.

Hip Flexor and Hamstring Double Stretch

Young woman doing front lunges or squat exercise at home

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"Put your right knee on the ground. Take a big lunge step with your left foot, scoot your weight forward onto that left foot," Jared guides. This combination stretch targets both your hip flexors and hamstrings efficiently, making it perfect for people with limited time.

Seated Rotation For Upper Back Mobility

A woman sits on a yoga mat outdoors in a seated twist pose, grounding her hand on the mat and rotating her torso, enjoying the serene surroundings of a lush green park.

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Moving up the spine, Jared demonstrates: "I'm going to cross my left leg over my right, my right elbow comes to the outside of my left knee just until I get a good stretch." He notes that this stretch often provides satisfying relief in the upper back region.

Child's Pose For Full Back Release

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"This is one of my favorites for the entire back," Jared shares. The position is simple: "Come onto all fours. Sit your bottom down onto your heels until we get just a good stretch all through the back, through the lats. Tuck your chin into your chest and just sink into that stretch."

Upper Back Extension For Better Posture

Full length shot of a young man doing sit ups in the gym for the perfect abs.

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This dynamic stretch targets your upper back and chest. "Place your fingertips to the back of your head, bring your elbows together and fold forward," Jared instructs. "Then we're going to open everything up, look up towards the ceiling, separate your elbows out, feel a good stretch through your chest."

Gentle Neck Stretch For Upper Body Relief

sport, fitness and healthy lifestyle concept - smiling teenage girl exercising on yoga mat and stretching neck at home

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Conclude with neck mobility: "Left ear over towards your left shoulder. With your left hand come up to the opposite side of your head and apply just a gentle over pressure till we get a good stretch through the right side of the neck," says Jared. Repeat on both sides.

As Jared emphasizes throughout this routine, the key to success is keeping each stretch comfortable and consistent. This no-equipment-needed sequence takes just eight minutes but addresses every major muscle group in your body. Practice regularly, respect your body's limits, and watch your flexibility improve over time. nd if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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