This Doctor Lost 140 Pounds and Says GLP-1 Microdosing Saved His Life

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        This Doctor Lost 140 Pounds and Says GLP-1 Microdosing Saved His Life
    Transform your health with these proven strategies.
By Christopher RobackApr 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

        I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
    
        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Christopher RobackApr 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Nutrition & Diet
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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
            
        ​Improving Sleep Apnea OutcomesShutterstockBefore 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
            
        ​Managing Binge Eating TendenciesShutterstockYou 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
            
        ShutterstockSetting 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
            
        ​You Want It to Be Effective Without Side EffectsShutterstockYour 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"
            
        ShutterstockYou 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
            
        ShutterstockYour 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
            
        ​1. Build a Strong Provider RelationshipShutterstockYou 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
            
        ​Why Your Body Changes After 40 (And What to Do About It)ShutterstockYour 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
            
        ​Lift Weights for 20 MinutesShutterstockYour 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
            
        What's Better: High-Protein or Low-Carb Diet for Weight Loss?ShutterstockYour 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
            
        Shutterstock
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
            
        Shutterstock
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.
ozempicweight-lossfat-lossmicrodosingglp-1

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        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Christopher RobackApr 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        ​Improving Sleep Apnea OutcomesShutterstockBefore 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
            
            
        ​Managing Binge Eating TendenciesShutterstockYou 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
            
            
        ShutterstockSetting 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
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockYour 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"
            
            
        ShutterstockYou 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
            
            
        ShutterstockYour 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
            
            
        ​1. Build a Strong Provider RelationshipShutterstockYou 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
            
            
        ​Why Your Body Changes After 40 (And What to Do About It)ShutterstockYour 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
            
            
        ​Lift Weights for 20 MinutesShutterstockYour 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
            
            
        What's Better: High-Protein or Low-Carb Diet for Weight Loss?ShutterstockYour 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
            
            
        Shutterstock
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
            
            
        Shutterstock
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.

        
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        7 Surprising GLP-1 Benefits
    

        Copyright WeightMedicinewithDrMeghanMD/YouTube/Shutterstock
    
By Christopher RobackJan 31, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Have you ever wondered if weight loss medications could offer more than just helping you shed pounds? Many patients starting GLP-1 medications focus solely on weight loss, but there's a world of surprising benefits waiting to be discovered. Dr. Meghan Garcia-Webb, a Boston-based physician with board certifications in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, shares her expertise from helping hundreds of patients on their weight loss journeys. As the creator of "Weight Medicine with Dr. Meghan" and a certified life coach, she offers unique insights that could help you make informed decisions about your health journey.

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

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

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

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

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

RELATED:20 Possible Ozempic Side Effects

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

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

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

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

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

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

RELATED:20 Things to Avoid While on Ozempic

            
                Making Informed Healthcare Decisions
            
            
        ShutterstockUnderstanding these potential additional benefits can help you make more informed decisions about your health management strategy. As Dr. Meghan suggests, being aware of these possibilities while maintaining realistic expectations is key to a successful treatment journey. Whether you're just starting your weight loss journey or considering GLP-1 medications, these insights can help guide your conversations with healthcare providers and set appropriate expectations for your personal health journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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tbacks97/Reddit
By Ferozan MastMay 16, 2024
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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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Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
Shutterstock
Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
Shutterstock
Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
RELATED:20 Possible Ozempic Side Effects
Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
mrstruong/Reddit
Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
32 Pounds Down
Shutterstock
Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
Shutterstock
Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
Shutterstock
Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
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Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        She Lost 80 Lbs on a GLP-1 by Doing 5 Things
    

        Copyright jasminesglp1life/Instagram
    
By Leah GrothMar 04, 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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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to maximize your results on Ozempic? One weight loss warrior on a Mounjaro/Tirzepatide/Zepbound journey has some tips on how to do that. Jasmine Martin has lost over 80 pounds on a weight loss drug, but not just from injections. In a new post, she reveals the other habits that have been helpful on her journey. “5 things I did to lose over 80 lbs on GLP-1 (and NO, it’s not just about taking a shot!),” she writes. “Here’s what REALLY worked for me.”

            
                A Clean, Low-Sugar Diet
            
            
        ShutterstockThe first that worked for her? “Sticking to a clean, low-sugar diet,” she writes. “I also really was able to cut out snacking and cut down on portions with the help of a GLP-1.”
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Moving Daily
            
            
        Shutterstock/Pavel_Kostenko“Prioritizing movement every day,” is another one of her to-to habits, “even if it’s taking the stairs instead of the elevator,” she says. “At one point I was walking to the third floor at work every time I had to pee, just for the exercise!”

            
                Staying Consistent with Protein and Vitamins
            
            
        ​Replenish Stress-Depleted VitaminsShutterstockAnother thing that helped her? “Staying consistent with my vitamin and protein intake,” she writes. “Prioritize protein! It’ll keep you full longer and help with muscle retention.”

            
                Hydration
            
            
        ​HydrateShutterstockHydration is another key habit, which involves “drinking more water than I ever thought possible,” she says. “I fill up a Stanley size cup about 3-5 times a day!”
RELATED:20 Possible Ozempic Side Effects

            
                Trusting the Process
            
            
        ​Maintain Long-Term SuccessShutterstockHer final habit? Sticking to the plan. “Staying patient and trusting the process even when I was discouraged,” she says, adding that “it’s all about mindset!”

            
                There Were Also a Lot of Things She Didn’t Expect to Happen
            
            
        ​Beyond Weight Loss: Understanding GLP-1 BenefitsShutterstockIn another post, she reveals a few things she “didn’t expect” when she went on a GLP-1 for weight loss. “If I could go back to the beginning of my GLP-1 journey, I’d tell myself to keep things slow, be patient, and embrace the process. It’s not about rushing to see results; it’s about building sustainable habits for the future.”

            
                She Didn’t Expect to Be So Motivated
            
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockThe first thing she didn’t expect was the motivation she was given by going on a GLP-1. “That weightloss success would bring the most motivation I’ve ever had to keep pushing limits with my fitness,” she explains.

            
                That It Would Be Easier to Stick to a Healthy Diet
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockAnother thing she didn’t expect? “How much easier sticking to a balanced diet would be,” she writes. “I didn’t even realize what normal was, before I experienced ‘normal’ on a GLP-1.”

            
                The Confidence She Got
            
            
        ​And, How Many Pounds Per Week You Can DropShutterstockAnother thing she didn’t expect was how confident losing weight would make her. “The confidence I’d have to help others on the same journey,” she says.

            
                That It Would Fix Other Health Issues
            
            
        ShutterstockShe was also surprised that due to going on a GLP-1 and losing weight, other health problems were fixed. “That it would fix a multitude of health issues, outside of obesity - inflammation, IBS, minimize joint pain, improve my mental health,” she says.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                It’s a Journey, Not a Destination
            
            
        Mistake 1: Stopping Too QuicklyShutterstockThe final revelation she had? “It’s a journey, not a destination. No one tells you how much you’ll change in ways that go far beyond just losing weight,” she writes. “You may end up reaching your goal weight, but you’ll never reach a final destination, because your personal health & fitness is always evolving. Once you realize you’re capable of being healthy again, you’ll move the goal post multiple times - and that’s the best part of the entire journey.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs
    
Copyright Dr. Kate Lyzenga-Dean/YouTube
By Christopher RobackDec 24, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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 WeightShutterstock
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 MedicationsShutterstock
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 DefenseShutterstock
"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 ProteinShutterstock
"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 SecretShutterstock
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-1Shutterstock
"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 AlternativeShutterstock
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 MatterShutterstock
"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 StrategiesShutterstock
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 LossShutterstock
"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
        8 High-Protein Recipes for Easter
    

        Shutterstock
    
By Leah SuzanneApr 13, 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.

            
                Egg & Veggie Scramble with Cottage Cheese
            
            
        Shutterstock
Protein: ~25g per serving
Ingredients:
2 eggs + 2 egg whites
½ cup low-fat cottage cheese
½ cup diced bell peppers and spinach
Salt, pepper, olive oil
Instructions:
Sauté veggies in olive oil for 2–3 mins.
Whisk eggs and egg whites together, and pour over veggies.
Stir in cottage cheese as the eggs begin to cook.
Cook until set. Season and serve.

            
                Deviled Eggs with Greek Yogurt & Smoked Salmon
            
            
        ShutterstockProtein: ~8g per 2 halves
Why it’s great: A leaner, protein-packed take on a classic.
Ingredients:
6 hard-boiled eggs
¼ cup plain Greek yogurt
1 tsp Dijon mustard
2 oz smoked salmon (finely chopped)
Chives, paprika, salt & pepper
Instructions:
Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
Spoon or pipe the mixture back in.
Top with smoked salmon and chives.

            
                Herb-Crusted Lamb Chops
            
            
        ​12. LambShutterstockProtein: ~30g per chop
Why it’s great: A traditional Easter centerpiece with a protein boost.
Ingredients:
4 lamb chops
Garlic, rosemary, thyme, olive oil
Salt & pepper
Instructions:
Rub chops with herbs, garlic, and olive oil.
Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
Rest before serving.

            
                Spring Veggie Frittata with Feta & Chicken
            
            
        Shutterstock
Protein: ~25g per slice
Why it’s great: Easy to make ahead, works for brunch or dinner.
Ingredients:
6 eggs
½ cup shredded cooked chicken
½ cup asparagus, diced
½ cup zucchini or peas
¼ cup feta cheese
Salt, pepper, herbs
Instructions:
Sauté veggies briefly.
Whisk eggs, fold in chicken, veggies, and feta.
Pour into a greased baking dish or skillet.
Bake at 375°F for ~25 mins.

            
                Carrot Cake Protein Pancakes
            
            
        ShutterstockProtein: ~20g per serving
Why it’s great: Sweet and festive, but packed with protein.
Ingredients:
½ cup oat flour
1 scoop vanilla protein powder
2 eggs
¼ cup grated carrot
¼ tsp cinnamon, nutmeg
Splash of almond milk
Instructions:
Mix all ingredients until batter forms.
Cook pancakes on a non-stick pan until golden.
Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

            
                Stuffed Chicken Breast with Ricotta & Spinach
            
            
        ​Chicken BreastShutterstockProtein: ~40g per serving
Why it’s great: Elegant enough for Easter dinner, packed with lean protein.
Ingredients:
2 large chicken breasts
½ cup ricotta
½ cup spinach (cooked & chopped)
Garlic, lemon zest, salt & pepper
Instructions:
Slice a pocket in each breast.
Mix ricotta, spinach, and seasonings. Stuff into chicken.
Bake at 375°F for 25–30 mins.

            
                Tofu & Egg Stir-Fry Bowl
            
            
        ​16. TofuShutterstockProtein: ~30g
Ingredients:
2 eggs
½ block firm tofu (cubed)
1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
Soy sauce, sesame oil, garlic
Instructions:
Pan-fry tofu until golden. Set aside.
Scramble eggs in the same pan.
Add veggies and tofu back in, stir-fry with soy sauce and garlic.
Drizzle with sesame oil before serving.

            
                High-Protein Egg Salad (Greek Yogurt-based)
            
            
        ​Avocado and Hard-Boiled Egg SaladShutterstockProtein: ~22g per serving
Ingredients:
3 hard-boiled eggs (chopped)
¼ cup Greek yogurt
1 tsp mustard
½ celery stalk (diced)
Salt, pepper, paprika
Instructions:
Mix all ingredients in a bowl.
Serve on whole-grain bread, in a lettuce wrap, or with crackers.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        8 Foods That Secretly Cause Inflammation
    

        Shutterstock
    
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation. 

            
                Processed Foods
​2. Processed FoodsShutterstockProcessed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

            
                Sugary Drinks
            
            
        ShutterstockNext up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

            
                Refined Carbohydrates
            
            
        ShutterstockYou should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

            
                Red Meat
            
            
        ​Method 1 - Strategic Protein IntakeShutterstockRed meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

            
                Fried Foods
            
            
        19 Most Unhealthy Junk Foods You Should Never Eat ShutterstockBe wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

            
                Excessive Alcohol
            
            
        ​Don’t Drink as Much AlcoholShutterstockYou might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

            
                Artificial Trans Fats
            
            
        ​Myth 1: Weight Gain Comes From Eating FatShutterstockArtificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

            
                Vegetable and Seed Oils High in Omega-6
            
            
        Shutterstock
Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        7 Proven Ways to Boost Energy Without Caffeine
    

        Shutterstock
    
By Leah SuzanneApr 12, 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.
Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine. 

            
                Adequate Sleep
            
            
        ShutterstockGetting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

            
                Regular Exercise
ShutterstockAnother way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

            
                Hydration
            
            
        ShutterstockIt can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

            
                Balanced Diet
            
            
        ​Three Times More Satiety PowerShutterstockMake sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

            
                Stress Management 
            
            
        Shutterstock
There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

            
                Sunlight Exposure
            
            
        The Mental TransformationShutterstockIf you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

            
                Mindfulness and Meditation
            
            
        ShutterstockGetting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
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