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

12 Signs You’re Eating Too Much Fat

Don’t ignore these symptoms.

Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Fat is essential for health—but as with sodium, you can have too much of a good thing. “Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight,” says the American Heart Association. “Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet.” Here are 12 signs you may have too much unhealthy fat in your diet.

Weight Gain

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Fat contains more calories per gram than carbs or protein. “Fats play an important role in our diet, and our bodies need them to function properly,” Mauricio González, MD, tells AARP. “But we need to consume fats the right way. We gain weight if we consume more calories than we burn, and it doesn’t really matter where those calories come from.”

Nonalcoholic Fatty Liver Disease

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Too much fat can cause liver issues. “One of the main health problems associated with too much fat in the GI tract is nonalcoholic fatty liver disease (NAFLD), which can develop when fat builds up in your liver,” Mahendran Jayaraj, MD, tells Orlando Health. People with NAFLD may experience inflammation and liver cell damage that can cause scarring called cirrhosis and eventually lead to liver failure.”

Diarrhea

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Consuming too much fat can negatively impact your digestion. “Too much fat in the digestive tract can also cause digestive problems like diarrhea, which happens when unabsorbed fat collects in the small intestines and colon, where water is pulled in and creates diarrhea,” Dr. Jayaraj says. “If it becomes chronic, diarrhea can lead to malnutrition because the body can’t absorb the nutrients it needs.”

Bloating and Gas

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High-fat foods can cause bloating and gas. “Higher-fat foods such as beef, pork, and just about anything that has been fried can take a while to break down in your belly,” says the Cleveland Clinic. “That’s why you often feel stuffed for a long, long time after downing a fatty dish.”

Fatigue

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Too much fat can cause fatigue and tiredness. “Cholecystokinin (CCK) is a hormone that stimulates the digestion of fat and is released when we eat high-fat meals,” according to ZOE. “Scientists suspect that this hormone can contribute to post-meal sleepiness, explaining why we can feel sleepy even after a lower-carb, higher-fat meal.”

Depression

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Unhealthy fats can cause depression. “Fried foods are likely mood killers because they’re usually fried in unhealthy fats,” Dr. Uma Naidoo tells CNBC. “In recent years, the conversation around fat in diet has changed. Now nutritionists distinguish between ‘bad fats’ (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and ‘good fats’ (i.e., avocados, olive oil) that can help benefit well-being.”

RELATED: 8 Fasting Methods to Lose Weight, According to a Doctor

High Cholesterol

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Unhealthy fats can cause high levels of “bad” LDL cholesterol. “A diet laden with trans fats increases the risk of heart disease, the leading killer of adults,” says the Mayo Clinic. “The more trans fats eaten, the greater the risk of heart and blood vessel disease.”

Poor Sleep

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Too much fat and protein can disrupt your sleep. “In one study, rats that ate a high-fat diet for eight weeks had more fragmented sleep at night and were excessively sleepy during the day,” says Johns Hopkins Medicine. “This may be because high-fat foods brought about weight gain and a decrease in sensitivity to the brain chemical orexin, which helps regulate the body’s sleep clock.”

RELATED: 16 Warning Signs You May be Eating Too Many Processed Foods

High Blood Pressure

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Too much fat can cause high blood pressure. “Fats are very high in energy and any fats your body doesn’t use is stored as body fat,” says Blood Pressure UK. “It’s important not to eat too much fat because being overweight will raise your blood pressure and your risk of heart disease and stroke.”

Diabetes

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Too much fat can make it difficult to manage type 2 diabetes. “Fat is very high in calories with each gram of fat providing more than twice as many calories compared to protein and carbohydrate,” says Diabetes UK. “Eating too much fat can lead to you taking in more calories than your body needs which overtime causes weight gain which can affect your diabetes control and risk of heart disease.”

Nausea

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Eating too much fat can cause nausea. “Experiencing nausea or sudden shifts in appetite can often be a body's cry for help, signaling that your fat intake might have gone from nourishing to excessive,” says Dr. Eric Berg, DC.

RELATED: I'm Super Fit at 54 and Here Are 5 Things I Do to Be "Fitter, Stronger, and Healthier"

Gallbladder Issues

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Too much fat can cause gallbladder issues. “Gallstones are fairly common in Western countries because our diets have more processed and fatty foods,” says David Efron, MD, chief of acute care surgery at The Johns Hopkins Hospital. “Many of us are walking around with gallstones and don’t know it. But that alone isn’t an indication that you’ll have a gallbladder attack or need it removed. Gallstones usually aren’t a problem until they cause symptoms.” 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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Nutrition & Diet

8 Warning Signs Your Body Needs More Fat

Lillie Kane
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Christopher Roback
By Christopher RobackFeb 04, 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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Struggling with low energy, mood swings, or constant hunger? Your fat intake might be the missing piece. Understanding the right types and amounts of dietary fat can transform your health journey from frustrating to fulfilling. In this guide, certified nutrition health coach and metabolism specialistLillie Kane, who has helped thousands optimize their nutrition through her popular YouTube channel, shares essential insights about dietary fats and how to optimize them for better health.

Why Your Body Needs Good Fats

"Our bodies are made up of cells, and our cells are made up of fat," Lillie explains in her post. "If we consume poor quality fats, our cells reflect this and it impacts our health negatively." She emphasizes avoiding man-made, refined fats and laboratory-processed oils, which have been linked to cell damage and heart disease.

Best Sources of Healthy Fats

Lillie recommends focusing on real, whole-food sources of fat: "Eggs, steak, milk, yogurt, butter, ghee, tallow, coconuts, olives, and avocados are excellent sources." For those who tolerate nuts, she suggests macadamia, walnuts, and pistachios. Fatty fish like salmon, sardines, and mackerel provide valuable omega-3s and heart-healthy fats. Next, she explains the significant symptoms of your body's needing more fat.

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

Low Energy

"Having low energy" is a primary indicator of insufficient fat intake, Lillie warns. Since fats fuel our bodies, inadequate amounts can leave you feeling drained.

Hormonal Imbalances

"For women, having irregular menstrual cycles or even really painful period cramps" are common signs, says Lillie. "For men, this can include low testosterone and libido."

Mental Fog

"If someone's having a hard time focusing or even memory issues, this could be a sign they're low in fat," Lillie explains. The brain requires adequate fat for optimal function.

Dry Eyes

"Fat can help with lubrication," Lillie notes, making dry eyes a clear indicator of potential fat deficiency.

Constipation

According to Lillie, "dietary fat can help move our bowels through our digestive tract," making constipation a common sign of insufficient fat intake.

Persistent Hunger

Lillie identifies "persistent hunger" as a key sign of low fat intake, as fats play a crucial role in satiety.

Temperature Regulation Issue

"If someone's feeling cold all the time and they just can't seem to get warm, this could be a sign someone's low in fat," Lillie shares.

Emotional Imbalances

"Having emotional imbalances or irritability" indicates potential fat deficiency, as Lillie explains that "fats can help us balance our overall hormones and mood."

Understanding Macronutrient Basics

"Think of protein as the structure of a car, while fats and carbs are the gasoline," Lillie explains. Protein builds the body's components, while fats and carbohydrates provide energy. Fat plays a crucial role in brain function and hormone regulation.

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

The Fat Formula: Finding Your Perfect Balance

Lillie's approach starts with protein: "Begin with one gram of protein per pound of ideal body weight." From there, she recommends balancing fats and carbs to equal or exceed your protein intake in grams.RELATED:20 Superfoods for People Over 50

How Much Fat Do You Really Need?

"Most people should aim for at least 100 grams of fat daily," Lillie advises. The exact amount varies based on individual needs and symptoms. Those experiencing mood issues, menstrual irregularities, or concentration problems might benefit from increasing fat intake.

Practical Tips for Fat Implementation

For optimal fat incorporation, Lillie suggests tracking food intake for one week to understand patterns. High-protein, low-fat foods like chicken breast or shrimp need additional fat sources. She recommends using vegetables as fat vehicles, cooking them in healthy fats like bacon fat or ghee.

Personalizing Your Fat Intake

As an example, Lillie shares her personal metrics: "At 5'2" and 115 pounds, I consume 130-140 grams of protein, 130-140 grams of fat, and 80-100 grams of carbs daily." She emphasizes that these numbers should be adjusted based on individual goals and responses.Remember, optimizing your fat intake isn't about following rigid rules but finding what works best for your body. Pay attention to how you feel and adjust accordingly. Your perfect balance of fats might be different from someone else's, and that's perfectly normal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

13 Clear Signs You're Actually Losing Weight

Autumn Bates autumnelle_nutrition
3 Ways Walking Targets Belly Fat Better Than Running Says Nutritionist
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Christopher Roback
By Christopher RobackFeb 24, 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

Have you ever felt frustrated stepping on the scale, wondering if your weight loss efforts are actually working? You're not alone. While the number on the scale might not budge, your body could be going through important changes that signal progress.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, has helped thousands achieve their weight loss goals through science-backed strategies. Through her own postpartum weight loss journey and work with clients, she's identified three distinct phases of healthy fat loss that can help you recognize when you're on the right track.

Phase 1: The Reset and Rebuild Stage

"Many people who have tried to lose weight in the past are chronically eating low calories and overexercising," Bates explains in her post. This first phase focuses on healing your metabolism and rebuilding strength. You might be in this phase if you notice these signs:

1. Experiencing persistently low energy levels

2. Having difficulty losing weight despite strict dieting

3. Struggling with poor sleep quality

4. Gaining weight easily when eating starches or treats.

During this phase, Bates recommends focusing on protein, healthy fats, and fiber while incorporating gentle movement and resistance training. "This helps signal to your body that it's not in a state of starvation and can start letting go of body fat," she notes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Phase 2: The Transformation Stage

After establishing a strong foundation, the second phase is where visible changes begin. According to Bates, "This is when the magic really happens." You'll notice these five signs:

5. Clothes fitting looser

6. Body measurements decreasing

7. Significantly increased energy levels

8. Growing physical strength

9. Steady scale progress.

"During my eight-week transformation phase, I lost about 16 pounds, with most of it being pure body fat," Bates shares. This success comes from improved metabolic flexibility and insulin sensitivity established in Phase 1.

Phase 3: The Maintenance Adjustment

The final phase requires careful attention to avoid reversing progress. "This phase tends to confuse many people because they've been eating until satisfied for so long, but suddenly feel hungrier with the same amount of food," Bates explains. Look for these signs:

10. Increased hunger despite maintaining your usual portions

11. Workouts becoming more challenging

12. Noticeably lower body fat percentage

13. Higher muscle mass relative to body weight.


RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Making Smart Adjustments

During Phase 3, Bates recommends increasing food intake strategically: "What people do better with during this phase is either high-quality sources of fat or some high-quality sources of medium to high glycemic load carbohydrates." Good options include:

Healthy Fats:

  • Avocados
  • Cheese
  • Olives
  • Nuts and seeds
  • Natural nut butters

Quality Carbohydrates:

  • Sweet potatoes
  • Quinoa
  • Buckwheat
  • Red lentil pasta
  • Properly fermented sourdough.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avoiding Common Pitfalls

Before making adjustments, Bates advises checking if increased hunger is truly related to Phase 3 by asking:

  • Have workouts become more challenging?
  • Has stress increased?
  • Has sleep quality decreased?
  • Have you recently included more processed foods?

The answer to these questions will help determine if you need to adjust your nutrition or address other lifestyle factors first.

The Importance of Proper Nourishment

"Body recomposition, where you're losing fat while maintaining muscle mass, is much easier to sustain," Bates emphasizes. This approach nourishes the body, reduces hunger, and produces better results than simply eating less and moving more.

Remember that progress isn't always linear, and the scale doesn't tell the whole story. By understanding these three phases and their signs, you can make informed decisions about your nutrition and exercise routine, leading to sustainable, long-term results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

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Christopher Roback
By Christopher RobackNov 07, 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
✓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.

Ever wondered what would happen if you ate bacon, eggs, and butter every day? Most of us have been warned about the dangers of saturated fat, but what does the science actually show? Dr. Sten Ekberg, a former Olympic decathlete turned holistic health doctor, decided to find out through a controlled experiment. His unique combination of athletic achievement and medical expertise offers valuable insights for anyone interested in understanding how different diets affect our health. Read on to discover the surprising results of his 30-day high-fat diet experiment.

Why This Doctor Took a Risk With His Health

"So I decided for 30 days I was going to do a ketogenic diet. Some people might be able to do more or less, but it's net carbs that I'm referring to, which means you take the total carbs and subtract the fiber because fiber does not contribute to blood glucose or does not trigger insulin," explains Dr. Ekberg. "Then, you also eat a moderate amount of protein. You don't want to overload your body with protein because that creates a lot of nitrogen waste, and then the rest of it will come from fat. So relative to most diets and the mainstream view of things, this is going to be a very high fat diet, but it doesn't mean more fat is better," he adds.

RELATED: Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

What Science Says About Healthy Fats

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According to UCLA Health expertsDr. Elizabeth Ko and Dr. Eve Glazier, "A robust body of research has revealed the wide-ranging benefits of including healthy fats in the diet. These include lowering the risk of developing heart disease, improving blood cholesterol levels, helping with blood sugar control and reducing inflammation."

Understanding Different Types of Fats

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UCLA Health explains: "Fats are a type of lipid, which are molecules that do not dissolve in water. When someone talks about healthy fats, they're referring to lipids that, due to the specific types of chemical bonds that hold them together, remain liquid at room temperature."

RELATED: Scientist Found Walking Burns Double the Fat of Running When You Follow These 3 Rules

He Ate One Meal a Day

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"When you do a low-carb diet, you're going to get even better results if you combine it with intermittent fasting. I ate one meal a day or two meals a day over 30 days; I got anywhere from 16 to 24 hours of fasting, which means for that time period, I didn't eat any food. And when you don't eat food, that allows your insulin to drop and allows your body to burn fat because you're not putting anything new in," Dr. Ekberg says. "But even more important than just losing weight, we want to understand what's happening in the body metabolically, inflammation-wise, and disease-wise. We are moving toward degenerative disease because weight is not really that clear a marker, but with blood work, we can figure this out," he adds.

Sources of Healthy Fats You Can Try

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UCLA Health recommends: "Healthy fats are found in plant-based foods such as walnuts, flax seeds, chia seeds, soybeans, avocados and olives... And don't forget about fatty fish. These are an excellent source of a certain form of omega-3 fatty acid."

What a Healthy Keto Diet Actually Looks Like

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While bacon and eggs were staples, Dr. Ekberg emphasizes variety: "If you go from a junk food diet with lots of sugar and processed starches and seed oils and garbage foods, then switching to bacon butter and eggs and eating nothing else would be a vast improvement. But we don't want to just do better. We want to do optimal."

A Day of Meals on the Experiment

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"I ate a lot of salads... with steak or ground beef or fish or chicken. And the only dressing I had would be extra virgin olive oil and vinegar... I had a good bit of omelets... I would put sausage and bacon. I would serve it on the side with avocado."

RELATED: Trainer Swears by This 20-Minute Standing Workout to Torch Arm Fat

The Truth About Saturated Fat Consumption

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"This may be the biggest hurdle that keeps people from trying a low carb or ketogenic diet," Dr. Ekberg notes. "It's not the saturated fat that's the problem. It is how is the body processing it?"

What the Blood Tests Revealed

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The results challenged conventional wisdom. "My insulin had gone from 4.8 to 5.7, first time out of the optimal range, 30 days of high fat, and I was back where I need to be in the three to four range," reports Dr. Ekberg. His triglycerides and VLDL levels also improved significantly.

How to Know if This Diet is Right for You

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Dr. Ekberg notes that while effective for most, this approach isn't universal: "The vast majority, probably 95% of people are going to have fairly straightforward journey that these physiological mechanisms, these principles are going to work just fine. But then there is always the exception, the other 5%."

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

Practical Tips for Including Healthy Fats

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UCLA Health advises: "You can turn that around by cooking with vegetable oils, limiting saturated fats, avoiding trans fats and eating at least one good source of omega-3 fats each day." They add that even dark chocolate contains beneficial monounsaturated fats, though it should be consumed in moderation.

The Bottom Line on Fat Adaptation

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Dr. Ekberg's final message is encouraging: "How adaptive your body is, that you can do serious damage in 10 days, but your body is very resilient. It will bounce back if you do the right things." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Signs You’re Eating Too Many Calories

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Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.

Low-Energy

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Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

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Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

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Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

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Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

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Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

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Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

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Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

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Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

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Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

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If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

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Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

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Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

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Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

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“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

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If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This MD Lost 140 Pounds by Microdosing GLP-1

Dr. Kevin Joseph
I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
Christopher Roback
By Christopher RobackApr 08, 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.

Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

Treat Your Underlying Conditions First

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Before you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.

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

Confronting Your Food Addiction

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You can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

The Power of Intermittent Fasting

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Setting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

Microdosing Tirzepatide - The Game Changer

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Your relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.

RELATED:20 Possible Ozempic Side Effects

Understanding "Food Noise"

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You might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

Fine-Tuning Your Medication Protocol

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Your body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

Defining Microdosing GLP-1 Agonists

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You don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.

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

Incorporating Peptide Therapy

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Your weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

The Crucial Role of Resistance Training

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Your muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

Transforming Your Metabolism

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Your metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.

RELATED:20 Things to Avoid While on Ozempic

Maintaining Your Progress

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Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

Becoming Your Own Health Advocate

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Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

7 Worst Breakfasts That Worsen Arthritis Pain

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Leah Suzanne
By Leah SuzanneApr 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse.

1. Sugary Cereals

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Why it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.

Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.

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

2. Pastries & Doughnuts

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Why it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.

Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

3. Processed Breakfast Meats (Bacon, Sausage)

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Why it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.

Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

4. White Bread or Bagels

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Why it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.

Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Flavored Yogurts

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Why it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.

Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

6. Fried Breakfast Items (e.g., hash browns, fried eggs)

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Why it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.

Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.

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

7. Fruit Juices

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Why it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Dropped 18 Lbs in 5 Months With Walking

Kayleen Babel KayleenBabel dance.with.kayleen
Copyright KayleenBabel/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 08, 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.

Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

1. Change Your Mental Story

Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.

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

2. Address Emotional Eating

For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

3. Create Better Eating Habits

Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

4. Track Calories Smartly

The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Focus on Protein and Plants

Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

6. Navigate Social Situations

Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

7. Increase Daily Steps Dramatically

Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.

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

8. Change Your Media Diet

What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

9. Embrace a Temporary Challenge

Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. 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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