Name: Why She Started This Crazy Challenge
Uploaded: 2025-03-25T11:22:04Z
Description: Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation. RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        Woman Walked 20,000 Steps a Day and These 6 Unexpected Benefits Changed Her Life
    Discover how this simple daily habit transformed both body and mind.
By Christopher RobackMar 25, 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.

        Copyright Erin Giles/YouTube
    
By Christopher RobackMar 25, 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.
Fitness & Workouts
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        She Walked 15,000 Steps Daily: 4 Benefits
    
        She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened
    
Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

                Why She Started This Crazy Challenge
            
        Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

                The Challenge: 20,000 Steps Every Day
            
        Shutterstock
Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

                Her Daily Walking Schedule
            
        ​She Recommends Three 10-Minute Walks Per DayShutterstockMy strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

                Benefit 1: Physical Transformation
            
        Shutterstock/Andrii KobrynThe physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                When Simple Works Better Than Hard
            
        ​Do Low Intensity CardioShutterstockThese physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

                Benefit 2: Mood Enhancement
            
        ​There Are So Many Health Benefits of WalkingShutterstockPerhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

                From "Have to" to "Want to"
            
        ​Habit StackingShutterstock"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Benefit 3: Connection With Nature
            
        ​Do Shorter Walks More FrequentlyShutterstockAn unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

                Seeing With New Eyes
            
        Shutterstock
This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

                Benefit 4: Community Building
            
        ​Build Your Support NetworkShutterstockThe challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

                Better Relationships Through Walking
            
        ShutterstockWalking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

                Benefit 5: Improved Digestion
            
        ​If You Don’t Eat Enough It Can Cause Muscle LossShutterstockThe digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

                That Embarrassing Moment...
            
        ShutterstockShe learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

                Benefit 6: Overcoming Psychological Barriers
            
        Shutterstock
Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

                Facing My Childhood Fears
            
        Shutterstock"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

                Movement Creates Breakthroughs
            
        ​The Clinical Approach to WalkingShutterstockThis breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

                Tips For Your Own Walking Journey
            
        Shutterstock"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

                Beat The Heat
            
        Shutterstock
For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

                Mix Up Your Terrain
            
        ShutterstockTo maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

                The Science-Backed Benefits
            
        ShutterstockBeyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

                Walking vs. HIIT For Hormones
            
        Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstockFor hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

                It's Now Part Of My Life
            
        ShutterstockWhat began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

                Your First Step Forward
            
        ShutterstockWhether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.
walking

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        Woman Walked 20,000 Steps a Day: 6 Benefits
    

        Copyright Erin Giles/YouTube
    
By Christopher RobackMar 25, 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.
Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

            
                Why She Started This Crazy Challenge
            
            
        Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                The Challenge: 20,000 Steps Every Day
            
            
        Shutterstock
Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

            
                Her Daily Walking Schedule
            
            
        ​She Recommends Three 10-Minute Walks Per DayShutterstockMy strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

            
                Benefit 1: Physical Transformation
            
            
        Shutterstock/Andrii KobrynThe physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                When Simple Works Better Than Hard
            
            
        ​Do Low Intensity CardioShutterstockThese physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

            
                Benefit 2: Mood Enhancement
            
            
        ​There Are So Many Health Benefits of WalkingShutterstockPerhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

            
                From "Have to" to "Want to"
            
            
        ​Habit StackingShutterstock"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Benefit 3: Connection With Nature
            
            
        ​Do Shorter Walks More FrequentlyShutterstockAn unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

            
                Seeing With New Eyes
            
            
        Shutterstock
This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

            
                Benefit 4: Community Building
            
            
        ​Build Your Support NetworkShutterstockThe challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Better Relationships Through Walking
            
            
        ShutterstockWalking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

            
                Benefit 5: Improved Digestion
            
            
        ​If You Don’t Eat Enough It Can Cause Muscle LossShutterstockThe digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

            
                That Embarrassing Moment...
            
            
        ShutterstockShe learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

            
                Benefit 6: Overcoming Psychological Barriers
            
            
        Shutterstock
Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Facing My Childhood Fears
            
            
        Shutterstock"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

            
                Movement Creates Breakthroughs
            
            
        ​The Clinical Approach to WalkingShutterstockThis breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

            
                Tips For Your Own Walking Journey
            
            
        Shutterstock"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

            
                Beat The Heat
            
            
        Shutterstock
For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

            
                Mix Up Your Terrain
            
            
        ShutterstockTo maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Science-Backed Benefits
            
            
        ShutterstockBeyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

            
                Walking vs. HIIT For Hormones
            
            
        Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstockFor hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

            
                It's Now Part Of My Life
            
            
        ShutterstockWhat began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

            
                Your First Step Forward
            
            
        ShutterstockWhether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.

        
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        This is the Minimum Steps You Should Walk Each Day, According to Study
    

        Shutterstock/Maridav
    
By Leah GrothAug 26, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   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.
There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary. 
Walking 10,000 Steps a Day Can Help You Live Longer
Shutterstock
Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day. 
The More Steps You Walk, You Are Less Likely to Die
Shutterstock
The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.
People “Can and Should Try to Offset the Health Consequences” of Sedentary Time
Shutterstock
“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said. 
It’s Easy to Increase Step Count
Shutterstock
“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.
Walking More Than 2,200 Steps a Day Increased Benefits
Shutterstock
The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.
10,000 Steps Will Also Help You Lose Weight
Shutterstock
A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management. 
Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert
It Also Promotes Other Health Benefits
Shutterstock
Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.
💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health. 
Fitness & Workouts
        Woman Walks 20,000 Steps for 30 Days and Discovers 3 Unexpected Changes
    
Copyright The Science of Self-Care/YouTube
By Christopher RobackDec 20, 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.
Have you ever noticed the person in your neighborhood who seems to be walking at all hours, wondering what drives them to move so much? Wellness enthusiastRobin Laird decided to become that person, embarking on a challenge to walk 20,000 steps every day for a month. What she discovered went far beyond basic fitness benefits—three major changes transformed her body and mind in ways she never expected. Her journey reveals how this simple daily habit could revolutionize your own health and well-being.
The 3 Unexpected Changes That Changed Everything"I didn't think that walking an extra 5,000 steps a day would make that much of a difference," Robin reveals in her post, "but it honestly has both mentally and physically." Her three major discoveries were profound changes in her sleep quality, emotional well-being, and physical vitality – each more significant than she anticipated.
First Discovery: The Sleep Transformation
See on Instagram
"By the end of the day, after walking 20,000 steps, which can range anywhere from eight to 10 miles, your body feels ready for a deep slumber," Robin explains. She found that consistent movement throughout the day naturally improved her sleep cycle: "If we are not moving enough, it can really impact our sleep, which then makes it even harder to move the next day."
Second Discovery: The Emotional Breakthrough
See on Instagram
The most surprising change came in her mental state. "I've really noticed that by spending so much time now every single day walking, my emotions have been amazing," she shares. "I'm genuinely so positive, and I feel so balanced. I just feel like I'm in touch with a true, deep, happy version of myself."
Third Discovery: The Physical Transformation
See on Instagram
"My posture has gotten even better. I feel like my shoulders are more open, and I just stand taller in my body," Robin notes. Beyond posture, she observed her body becoming leaner and more toned, especially when combined with increased protein intake. She explains, "A lot of time,s we're not as asymmetrical as we think. It's just that our posture and daily habits have tweaked us in different ways."
RELATED:Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"
The Science Behind the Walker's High
See on Instagram
"After a while of walking, there's a certain feeling, this metabolic state I can't really describe, but it just feels so smooth," Robin explains. "It's kind of like a runner's high, but a walker's high. And you hit this point where you feel like you can walk forever." Research supports her experience, showing how "exercise releases so many endogenous drugs in our body. Our muscles are releasing all of these chemical compounds that make us feel so good."
How to Find Time for 20,000 Steps
See on Instagram
"Most of us underestimate how much time we actually have in a day," Robin states. She breaks it down: "We have 24 hours in a day, and eight of those, let's say we're sleeping. Say you work a nine to five job and are sitting at your desk eight hours... we still have eight hours in our day." Her solution? Combine walking with other activities: "I like to read every day, so I combine walking with reading through Audible. I also like to walk and work, taking meetings on a treadmill."
Maximize Your Walking Benefits
See on Instagram
"Walking with your palms forward... is such a game changer," Robin shares. "By turning our palm outward, we kind of force our chest to open up and this has been so good. I feel like I walk around with so much more confidence now just in my body language."
RELATED:She Has a Better Body at 44 Than 24 After Changing These 3 Habits
The Fat-Burning Sweet Spot
See on Instagram
"The VO2 max of walking is usually around 40%," Robin explains. "This is the ideal level actually to reduce our cortisol. Many exercises, like high-intensity interval training, actually increase our cortisol. Walking is a type of physical activity that reduces our stress hormone cortisol, which is probably another reason I feel so good when I do it a lot."
Start Small, Think Big
See on Instagram
"I want to remind you of a concept that James Clear talks a lot about in Atomic Habits," Robin says. "This is the concept of standardizing before you optimize a new habit." She emphasizes starting small: "If you have a new goal or a new daily habit, you want to first make it standard in your routine, make sure you're doing it every single day before you actually optimize that habit."
The Science Confirms It
See on Instagram
Research from the National Heart, Lung, and Blood Institute supports Robin's experience, showing that daily walking can significantly reduce your risk of heart disease, stroke, and high blood pressure. Adding just 30 minutes of walking five days a week can lower your heart disease risk by 19%. Studies also show that regular walking programs help decrease body weight, BMI, and body fat percentage while improving mental clarity and emotional well-being.
RELATED:7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals
Your Journey Begins Here
See on Instagram
"I want to emphasize that this journey isn't just about walking," Robin concludes. "It's also about embracing small changes and improvements to our daily routine." She encourages starting wherever you are: "Whether you're starting with an extra walk or adopting another positive habit, remember that the path to transformation begins with a first step." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better
    
Copyright lauragfit/Instagram
By Christopher RobackDec 15, 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.
Most of us start fitness journeys focusing solely on the scale. That's exactly where Laura Grossi began—looking for another way to manage her weight. But what this fat loss and muscle-building coach discovered went far beyond calories and pounds. As she helped thousands of busy women transform their bodies, she uncovered a simple strategy that not only maintained her lean physique at 2,100 calories daily but also transformed her mental wellbeing. Her approach might just change how you think about walking forever.
The Unexpected Mental Health Breakthrough"The big reason that I do 15,000 steps daily isn't about aesthetics—it's for my mental health," Laura reveals in her post. She discovered that walking helps her manage ADHD, anxiety, and depression by releasing endorphins and reducing stress. "I would be doing this either way because it is such a big coping mechanism for me," she emphasizes, noting how walking has become essential for her mental clarity and emotional balance.
The Surprising Calorie Benefits
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While the mental benefits came as a revelation, Laura also found she could maintain her weight on approximately 2,100 calories daily. "It does allow me to eat a little more, but that is within reason," she explains. "Sometimes I'm like, oh, I feel like if I were a man, this is how many calories I'd be able to eat," she shares, highlighting how the increased activity has boosted her maintenance calories without requiring strict dieting.
The Reality Check: When Walking Isn't Enough
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Laura speaks candidly about her journey: "Earlier in the year, I wasn't as on point with my nutrition. I was overeating a fair bit, so the walking wasn't enough to offset those extra calories, and I did gain a little bit of body fat." However, she notes the quick turnaround once she adjusted her eating habits: "As soon as I stopped obnoxiously overeating, I was able to lose fat fairly easily on an average of 2000 calories."
Beyond Just Steps: The Complete Body Transformation
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"If you want to have toned legs, you need muscle built up and a low enough body fat to see that muscle," Laura explains. She emphasizes that walking alone isn't a complete solution: "Walking will help you burn calories and lose fat, but you don't have the muscle built, so you won't have as much of the toned look from walking alone." The key is combining walking with strength training for optimal results.
Protecting Your Progress
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Addressing common concerns, Laura notes, "If you're working out five, six days a week for a couple of hours and getting 15k plus steps and not eating enough and undereating on protein, then yeah, you might lose muscle." Her solution balances activity with recovery: "I weight train four times a week, or lately it's been less than an hour and I get my 15K steps on average."
Making It Manageable: The Smart Approach
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Rather than tackling all 15,000 steps at once, Laura advocates for a broken-down approach: "You may find it more manageable to break it down into little chunks throughout the day, so it kind of just adds up without you noticing." For those with desk jobs, she suggests: "If you're someone who sits all day and you really don't have that much time to actually walk, get the steps quicker by still doing some steady state cardio."
Creative Ways to Keep Moving
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Laura shares her innovative approach to accumulating steps: "If I'm having a day where I'm not doing as much working and walking on the treadmill and I'm sitting, every time I have to go to the bathroom, I'll go to a further bathroom." She even makes routine activities count: "Walking when you brush your teeth, brushing your teeth is kind of boring sometimes. So I'll walk and spit in the sink and then I'll keep walking."
The Freedom of Flexibility
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"I personally don't have any formally planned cardio sessions. I just have my step goal," Laura reveals. She emphasizes listening to your body: "Some days I'll do more. Some days, I'll do less. Last week, I had a migraine, so I did not do as nearly as many steps." This adaptable approach helps maintain consistency without burning out.
Building a Sustainable Habit
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Laura's approach to creating a walking habit is refreshingly simple: she pairs it with emotional awareness. "If I'm feeling stressed or anxious, which is going to happen most days at some point, my habit now is to go walk," she shares. For added motivation, she suggests: "Doing step challenges slash competitions can be super fun. They have it on Apple Watch. You can add friends and do it."
RELATED: 11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"
Starting Your Own Journey
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"You definitely don't have to just follow an arbitrary number or force yourself to do a really high amount if you're not used to it," Laura advises. She recommends starting where you are and gradually increasing your daily steps. "If you're currently doing just a few thousand, definitely work your way up," she emphasizes. The key is finding a sustainable approach that works for your lifestyle while remaining mindful of both the physical and mental benefits along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”
    
Copyright Pernilla/YouTube
By Christopher RobackDec 13, 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.
We've all heard about the benefits of walking, but few commit to making it a serious daily habit. That's what sets fitness coachPernilla apart. Known for her practical approach to wellness and followed by over 300,000 people on Instagram, she decided to push her usual walking routine further – committing to 20,000 steps every day for a month. "My body changed completely," she reveals, "but what surprised me most were the mental benefits." Here's what happened when she traded scrolling time for stepping time.
The Commitment: Small Steps, Big Vision"Before you optimize, you need to standardize," Pernilla explains in her post, drawing from James Clear's Atomic Habits philosophy. "Don't worry about hitting a specific step count initially. Just make walking a daily habit first." She emphasizes that even a short daily walk can plant the seed for bigger changes.
RELATED: He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"
Unexpected Sleep Improvements
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"After walking 8-10 miles each day, your body knows it's done something meaningful," Pernilla says. She found herself falling into deep, refreshing sleep each night. "If we're not moving enough, it impacts our sleep, which then makes it harder to move the next day. Breaking this cycle was game-changing for me."
Physical Changes Beyond Weight Loss
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"My shoulders are more open now, and I stand taller naturally," Pernilla shares. She noticed her body becoming leaner and more toned, but emphasizes that the benefits went deeper. "Many times we're not as asymmetrical as we think – our daily habits just keep us stuck in certain patterns. Consistent walking helps undo that."
The Mental Clarity Breakthrough
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The most surprising outcome was emotional. "I'm genuinely more positive and balanced," Pernilla reveals. "Moving my body is how I feel happiest – it's been true since childhood." She describes walking as a form of meditation, noting how the rhythmic movement helps process daily stress.
RELATED: She Lost 28 Pounds Eating in Restaurants by Following These 4 Rules
The 'Walker's High' Is Real
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"There's this metabolic state I can't really describe," Pernilla shares. "It's like a runner's high, but for walking. You hit this point where you feel like you could walk forever. It's smooth, it feels so good, and your body just wants to keep moving."
Making Time: The Reality Check
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Time was her biggest challenge, but Pernilla found creative solutions: "Most of us underestimate how much time we have in a day. After sleeping eight hours and working eight hours, we still have eight hours left." Her trick? Combining walks with other activities: "I've watched entire movies while walking on a treadmill. After a few minutes, you don't even realize you're moving."
Maximizing Every Step
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Want better results? Pernilla recommends walking with palms facing forward. "It sounds crazy, but it's a game-changer for confidence," she says. For added benefits, she uses light ankle weights and varies her walking pace. "Even walking briskly around your neighborhood, getting your heart rate up slightly, can help you get the most out of your time."
The Science-Backed Benefits
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"Walking typically has a VO2 max of around 40%," Pernilla explains. "Unlike high-intensity workouts, which can increase stress hormones, walking actually reduces our cortisol levels. That's probably another reason why it feels so good when you do it regularly."
RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic
Tracking Progress Without Obsession
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"There's a difference between having a disciplined daily goal and tying your self-worth to that goal," Pernilla emphasizes. She suggests approaching walking goals like a tennis umpire: "Don't get emotional about the outcomes. Just observe, be curious, and look for ways to improve."
Start Your Own Journey
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"This isn't about hitting 20,000 steps immediately," Pernilla concludes. "If you're currently walking 3,000 steps, start by adding just 20 minutes of walking to your day." Her final advice? "The path to transformation begins with a single step – literally and metaphorically. My body changed completely, but it started with that first decision to walk more each day." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        116-Pound Ozempic Weight Loss: 7 Key Mistakes
    

        She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
    

        Copyright britts_getting_fit_/Instagram
    
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

            
                Overeating
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

            
                Skipping Meals
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

            
                Not Exercising
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

            
                Not Following Directions
            
            
        
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Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

            
                Not Eating the Right Food
            
            
        
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Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

            
                Drinking Alcohol
            
            
        
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You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

            
                Not Being Patient
            
            
        
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The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach
    

        7 Tips for Losing Weight After Age 50
    

        Copyright Dr. Becky Gillaspy/YouTube
    
By Christopher RobackMay 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.
In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

            
                Understanding How Ozempic Works
            
            
        Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.

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

            
                Your Body Already Makes This Weight-Loss Hormone
            
            
        ​Metabolic ImprovementsShutterstockThe good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

            
                Start Your Day With Yogurt
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstockBeginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

            
                Choose Your Yogurt Wisely
            
            
        Eating Too Little at a Time​ShutterstockWhen selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                Boost Your Breakfast With Berries
            
            
        ​BerriesShutterstockAdding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

            
                Don't Forget Your Daily Coffee or Tea
            
            
        ​CoffeeShutterstockGood news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

            
                Make a Daily Salad Your Secret Weapon
            
            
        Choosing Salad Over Steak​ShutterstockA daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

            
                Top Your Salad Strategically
            
            
        ShutterstockThe toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

            
                Design Your Dinner for Sustained Fullness
            
            
        ​Fundamental 3: Prioritize Whole FoodsShutterstockTo maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

            
                Why Timing Matters for GLP-1 Production
            
            
        ​It's Now Part Of My LifeShutterstockThe timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

            
                The Mediterranean Keto Connection
            
            
        ​Natural Booster #7: Mediterranean DietShutterstockMany of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.

RELATED:20 Possible Ozempic Side Effects

            
                Simple Daily Habits for Natural Weight Control
            
            
        ​Track MacrosShutterstockDr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds
    

        Copyright carolin_rny/Instagram
    
By Christopher RobackMay 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.
Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

            
                Your First Steps With GLP-1 Medications
            
            
        "I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month." 
Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

            
                Finding Your Ideal Dosage
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing." 
She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

            
                Navigating Medication Shortages and Insurance Hurdles
            
            
        
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"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply." 
This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic." 
Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

            
                Managing Potential Side Effects
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore." 
Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

            
                Comparing Different GLP-1 Medications
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that." 
Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

            
                Tracking Your Results Realistically
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress." 
She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

            
                Combining GLP-1 With Proper Nutrition
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer." 
The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

            
                Building a Sustainable Exercise Routine
            
            
        
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Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery." 
The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

            
                Planning for Pregnancy While on GLP-1
            
            
        
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Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant." 
She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

            
                Treating Obesity as a Chronic Condition
            
            
        
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"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day." 
This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me." 
She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

            
                Creating Your Long-Term Maintenance Plan
            
            
        
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Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it." 
She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

            
                Addressing Access and Stigma Barriers
            
            
        
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Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier." 
This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

            
                The Reality Check: GLP-1 Is a Tool, Not Magic
            
            
        
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"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis." 
For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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