Looking for a fun way to get lean? Then grab your blender and whip up a yummy protein smoothie! A recent Scientific Reports study found that protein-spiked smoothies turbocharge typical lifestyle changes, helping women double fat loss. There’s even real-world proof it works: Women are dropping up to 10 pounds in 10 days using protein smoothies and free challenges at SimpleGreenSmoothies.com. “It’s the easiest way to get results,” promises smoothie expert Jen Hansard, pictured above, down three sizes herself. Keep reading for all the sweet, slimming details.

Why many smoothies stall weight loss

Many of us have learned the hard way that not all smoothies help with weight loss. This actually makes sense, given that drinks from big smoothie chains can have more sugar than dessert, notes obesity specialist Meena Malhotra, MD, founder of Heal n Cure Medical Wellness Center. And even lower-sugar drinks may skimp on nutrients crucial to dropping excess pounds. 

On the flip side, the right smoothie can speed you toward your health goals. Let’s talk about the study where the right drink helped participants double fat loss. First of all, everyone in the study (regardless of whether they sipped smoothies or not) ate moderate portions of healthy food and took three 30-minute exercise classes a week. Here’s why results of the group given protein smoothies crushed those of smoothie skippers.

Weight Loss

This Type of Milk Protein Helped Her Lose 126 Lbs—Here’s How

We hear a lot about protein smoothies, and for good reason. They can satisfy cravings, deliver nutrients and help rev your metabolism. And now, exciting new research pinpoints the best smoothies for weight loss. Keep reading for all the details, and don’t miss Sheryl’s amazing weight-loss success story at the end. What makes protein smoothies […]

How protein smoothies double fat loss

Scientists gave most credit for double-speed fat loss to extra protein in smoothies. Turns out, protein helps prevent spikes in blood sugar and the hormone insulin—which is crucial, since the body simply can’t burn fat freely when insulin is high. Protein also helps signal your brain that you feel full so you eat less without stress, says Harvard-trained functional medicine expert Eric J. Rosenbaum, MD, who is a fan of smoothies made with Almased protein powder.

Woman's World Answers

What are the biggest heart disease risk factors for women? Is salmon DNA (PDRN) actually good for your skin? How can I boost my longevity? Do statins cause weight gain? What’s a normal body temperature for women over 50? What are the biggest heart disease risk factors for women? Is salmon DNA (PDRN) actually good for your skin? How can I boost my longevity? Do statins cause weight gain? What’s a normal body temperature for women over 50?

What’s the best bread for weight loss? Why does coffee make me poop? What are early signs of dementia in women? Can creatine help with weight loss? How can I relieve dry eye symptoms at home? What’s the best bread for weight loss? Why does coffee make me poop? What are early signs of dementia in women? Can creatine help with weight loss? How can I relieve dry eye symptoms at home?

Powered by

There’s more. Typically, our bodies burn both fat and muscle when we lose weight, causing stamina and metabolism to drop. Numerous studies show that extra protein intake plus muscle-boosting exercise helps prevent this, says Dr. Rosenbaum. So protein-spiked smoothies in the study protected muscle, keeping fat burn, stamina and metabolism high.

Add-ins to help protein smoothies power off more pounds

The double-fat-loss smoothies also included other ingredients proven to amplify fat loss. Let’s run through them.

Fiber

Protein smoothies in the study had lots of fiber which, like protein, can prevent the insulin spikes that stall fat burning, says Dr. Rosenbaum.

Another huge benefit: Harvard research shows that fiber—especially soluble fiber from fruit, veggies and seeds—causes good bacteria in your GI tract to surge in as little as 24 hours. That’s key, since these bacteria are linked to benefits like reduced calorie absorption, reduced cravings and increased fat metabolism.

Good fat 

Like protein and fiber, good fat slows digestion and helps keep blood sugar, insulin levels and hunger down. And studies show that certain smoothie-friendly fats, like MCT oil or omega-3-rich chia and flaxseeds, contain compounds that can triple fat burn. Dr. Rosenbaum says that when patients start adding fat to smoothies, “they’re almost universally surprised by how well it works!”

Polyphenols 

Smoothie ingredients like green tea, berries, greens and cocoa are loaded with these antioxidants, which have proven very good at helping blast stubborn belly fat. Add as many as you like!

How to use protein smoothies to lose weight fast 

To use the pattern from the study, just enjoy a daily protein smoothie meal as part of a healthy, portion-controlled eating plan and work in at least 90 minutes of exercise (ideally resistance training) each week.

Prefer not to worry about portions? Stick with the exercise component from the study, but try having two protein smoothie meals a day plus one well-balanced meal (with protein, produce, good fat, fiber-rich starch and no processed foods), suggest Dr. Malhotra. 

Another option: Sign up for a free smoothie challenge at SimpleGreenSmoothies.com. You’ll get guidelines, yummy recipes and encouragement from Jen.

Daily protein smoothie meals are sweet, convenient, energizing—and, perhaps most importantly, “they create structure without making you feel deprived,” says Dr. Malhotra. And if you do happen to make a not-so-healthy decision or two along the way, no worries. The goal is to form a consistent smoothie habit. “Consistency matters more than perfection,” says Dr. Rosenbaum. That was definitely the case for Jen. 

Weight Loss

‘Battle of the Diets’ Study Reveals the Healthy + Fastest Way to Lose Weight

Dr. Ted Naiman says the winner "crushed the competition" and calls it "incredibly powerful"

Protein smoothie success story: Jen lost three sizes!

When Jen discovered smoothies decades ago, they made her feel so energized that she started posting recipes online. Her following quickly grew, and many women turned their health around with her popular challenges. For years, Jen drank a smoothie every day. Life was good.

Fast forward to 2023: Jen’s dad got sick. While helping care for him, she neglected her own health and gained enough weight “that just walking started to feel hard,” recalls the Oklahoma mom, 43. Even after he passed, she was too sad for self-care. Then one day it hit her: “My dad was drinking smoothies and making salads and fighting all through treatment, so I knew he wouldn’t want this for me.”

She joined a grief group and went back to having a smoothie every morning. “Within two weeks, I had way better energy, felt happier and wanted more healthy food,” she shares. She added daily walks. Since she was focused on healing, she didn’t track portions and seldom weighed herself. But she did have to downsize from a size 14 to an 8 over the course of a year. “I encourage people to make smoothies every day for five or 10 days and see what happens,” she says. “It’s a small thing, but it can make a huge difference!”

Here’s the recipe! The #1 protein smoothie for fat loss

Much like drinks in the double-fat-loss study, Jen’s Simple Green Smoothies recipe delivers 29 grams of protein, 8 grams of fiber, 6 grams of good fat and just 342 calories per creamy, mango-spiked serving. It’s a perfect choice if losing weight and feeling great are your goals.

Ingredients: 

• 1 cup spinach 
• 1 cup water or green tea 
• 1/4 avocado
• 2 Tbs. chia or 1 Tbs. MCT oil 
• 1 banana 
• 1/2 cup frozen mango 
• 1 serving unsweetened protein powder

Instructions:

In a blender, blitz spinach and water until smooth. Add fat and fruit; blend again. Add in protein powder and blend on low. Serves one.

To customize protein smoothies with your favorite ingredients, try using different greens, fruit, nuts and/or seeds. Alternately, add ultra-filtered milk in place of water and skip the protein powder.

This story originally appeared in the July 6, 2026 issue of Woman’s World

If the scale has stopped budging no matter what you try, you’ve probably seen the buzz about berberine—the bright yellow plant compound TikTok influencers have nicknamed “nature’s Ozempic.” But does berberine really help with weight loss, especially after 50? Here’s what doctors actually want women in midlife to know about this trending supplement, including what the research shows.

What is berberine, exactly?

Berberine is a plant-derived compound found in herbs like barberry, goldenseal, Oregon grape and goldthread. It’s been used in traditional medicine for centuries to ease digestive issues and infections, but it’s getting fresh attention now for its effects on blood sugar, cholesterol and metabolic health—including its purported ability to help you lose weight.

“This is not something people are getting in meaningful amounts from diet alone,” reveals Michael Snyder, MD, medical director of the Bariatric Surgery Center at Rose Medical Center in Denver and in-house obesity specialist at FuturHealth. “The doses studied for glucose control and metabolic effects come from standardized supplements.” That’s why berberine is most commonly taken as a capsule.

Woman's World Answers

How can I relieve my tinnitus? Can eating the same thing every day help me lose weight? Why do I keep waking up at 3 am? What are the benefits of sleeping naked? What’s the right way to do Kegel exercises? How can I relieve my tinnitus? Can eating the same thing every day help me lose weight? Why do I keep waking up at 3 am? What are the benefits of sleeping naked? What’s the right way to do Kegel exercises?

What are the best osteoarthritis treatments? What are the best chair exercises for weight loss? When is the best time to drink coffee? Can low estrogen levels cause hair thinning? What do skid marks in my underwear mean? What are the best osteoarthritis treatments? What are the best chair exercises for weight loss? When is the best time to drink coffee? Can low estrogen levels cause hair thinning? What do skid marks in my underwear mean?

Powered by

Wellness

Berberine Lowered Her A1C and Reversed Her Prediabetes—Without Meds

Lori Baniette, 58, found herself struggling with prediabetes and exhaustion, something that made enjoying her favorite everyday activities a challenge. While she tried the usual strategies, such as following a healthier diet and exercising more, her blood sugar and energy barely budged. Worried that her elevated glucose levels would put her at risk for type […]

Does berberine help with weight loss?

The short answer: yes, but indirectly—and modestly. Berberine doesn’t melt fat the way GLP-1 drugs like Ozempic do. Instead, berberine works on the metabolic machinery that often goes haywire in midlife.

“Insulin resistance can make weight loss significantly harder, especially as we age. Berberine may mildly help metabolic markers like glucose control, and that can indirectly support weight loss,” Dr. Snyder explains. “It’s not a powerful weight-loss drug, and it shouldn’t be treated like one.”

So how does it work? Berberine helps insulin shuttle blood sugar into cells to be burned for energy instead of stored as fat, according to integrative physician Fred Pescatore, MD. That’s especially important for those with type 2 diabetes or insulin resistance. Clinical studies show berberine can reduce blood sugar levels by 57 percent, compared with 25 percent for the diabetes drug metformin. Berberine also activates an enzyme called AMPK, a “metabolic master switch” that tells the body whether to store or burn fat. In one study, stimulating AMPK led to 636 percent more belly fat loss.

That ability to lower glucose levels is a key piece of the puzzle. Hormonal shifts during midlife can fuel insulin resistance, stubborn belly fat and relentless cravings. Calming those spikes can finally make the scale move.

Just don’t expect overnight results. “If it’s going to help, people typically notice changes in digestion or appetite first,” Dr. Snyder says. “Changes in glucose trends or lab values usually show up over eight to twelve weeks, and the weight loss itself is generally modest—often a few pounds, not dramatic transformations.”

The best time to take berberine for weight loss

Berberine is typically used in doses of 900 to 1,500 mg per day, divided into two or three doses of about 500 mg each. Timing matters more than the hour on the clock when it comes to berberine helping with weight loss.

“Taken before eating, berberine lines up with the post-meal rise in blood sugar, which is when it may be most helpful for glucose control and better tolerated,” Dr. Snyder says. Aim to take a capsule about 10 minutes before meals. Swallowing it hours away from food is more likely to cause stomach upset.

What to look for in a berberine supplement

When it comes to weight loss and metabolic health benefits, the quality of your berberine supplement counts. Look for capsules that contain pure berberine HCl with no added sugars or fillers, in a standardized 500-mg dose. Choose a brand that third-party tests for purity and potency.

If you have a sensitive stomach, start with one 500-mg dose per day and work up gradually. Nausea, cramping, diarrhea and constipation are the most common side effects of berberine. “Lowering the dose and increasing gradually, or making sure it’s taken with meals, often resolves those issues,” Dr. Snyder reassures.

Wellness

How to Lose Weight Fast on Metformin—Doctor’s Tips for Faster Results!

Medications like Ozempic and Wegovy have made waves for weight loss, but they’re not for everyone. If you’ve been put off by side effects, supply issues, high costs or you just don’t like the idea of an injection, you may be exploring alternatives like metformin, a pill for treating type 2 diabetes that many are […]

How to maximize weight loss on berberine

A few simple tweaks can supercharge what berberine can do:

• Pair it with healthy fats. A study in the Journal of Pharmacy and Pharmacology found that eating a high-fat meal boosted berberine levels in the bloodstream by as much as 600 percent, with levels staying elevated for up to 24 hours. Avocado, full-fat dairy, nut butter and coconut oil all qualify.
• Focus on gut health. Chinese researchers found that a diverse gut microbiome triples berberine’s bioavailability. Aim for 3 Tbs. of fermented foods like kimchi or sauerkraut and three cups of leafy greens daily.
• Protect your muscle mass. “Muscle is one of the biggest drivers of insulin sensitivity, so preserving it makes a real difference in how the body handles glucose,” Dr. Snyder says. Strength training and adequate protein intake matter as much as taking a berberine supplement itself. An easy way to get your protein fix: Add a scoop of protein powder, like MuscleTech Nitro-Tech Whey Protein, to a creamy smoothie.
• Mind your meds. Berberine can interact with drugs for blood pressure, high cholesterol levels, immune conditions, blood clotting and blood sugar, sometimes dropping glucose too low. Always check with your doctor before starting a new supplement.

Does berberine help with weight loss? The bottom line

Berberine isn’t a miracle pill—but paired with smart nutrition, movement and sleep, it can be the gentle nudge that finally helps weight loss during midlife click.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

GLP-1 medications like Ozempic and Wegovy may dominate the headlines, but they aren’t the right fit for everyone. Between sky-high costs and the need for weekly injections, many of us are looking for alternative options to help lower our blood sugar levels and make it easier to shed unwanted pounds. That’s where metformin comes in—an affordable oral diabetes pill that’s been around for decades. So does metformin help with weight loss? Here’s what doctors want you to know.

What is metformin? How the diabetes drug works

Metformin is a generic prescription medication that’s FDA-approved to treat type 2 diabetes. It belongs to a class of drugs called biguanides, and it works in three key ways, according to Daniel Atkinson, MD, clinical lead at Treated: reducing how much glucose the liver produces, improving insulin sensitivity so muscle cells absorb sugar more efficiently and decreasing sugar absorption in the gut during digestion.

While metformin isn’t approved as a weight-loss drug, some doctors prescribe it off-label to help patients shed stubborn pounds. “Metformin is more affordable, has a long track record of safety and is easier to tolerate for many people,” says Phyllis Pobee, MD, a triple-board certified genetic weight loss physician. “For someone with insulin resistance, where your body struggles to use sugar properly, metformin may be the gentler, long-term option.”

Woman's World Answers

What home remedies can ease my heartburn? What causes cataracts? What are the symptoms of a thunderclap headache? How many types of diabetes are there? When is the best time to drink coffee? What home remedies can ease my heartburn? What causes cataracts? What are the symptoms of a thunderclap headache? How many types of diabetes are there? When is the best time to drink coffee?

Can Senobi breathing really help me lose weight? Do you really lose your labia minora during menopause? What are the best natural beta-blockers? What are the best foods to burn belly fat? What do skid marks in my underwear mean? Can Senobi breathing really help me lose weight? Do you really lose your labia minora during menopause? What are the best natural beta-blockers? What are the best foods to burn belly fat? What do skid marks in my underwear mean?

Powered by

Wellness

Metformin vs Ozempic: Which Is Better for Weight Loss (And Your Wallet)?

With weight loss drugs like metformin and Ozempic gaining popularity, it’s essential to understand how they compare. So we had a doctor weigh in on their effectiveness, cost and side effects to help you choose the best option for your health goals. “They share a role in managing type 2 diabetes, but they differ significantly […]

Does metformin help with weight loss?

Yes—though the results tend to be more gradual than what you’d see with semaglutide-based drugs. “Metformin helps with [modest] weight loss by making your body better at handling sugar,” Dr. Pobee explains. “It reduces the amount of sugar your liver makes and helps your cells use sugar for energy instead of storing it as fat. It also prevents big spikes and drops in blood sugar that can leave you feeling hungry or craving sweets.”

Metformin also appears to curb appetite. It increases secretion of GLP-1, a natural hormone that helps regulate hunger (the same one drugs like Wegovy mimic). Research suggests it may also boost lac-phe, a molecule discovered by Stanford researchers in 2022 that helps you feel less hungry.

How much weight can you expect to lose? According to a review in the Annals of Internal Medicine, patients on metformin lost at least five percent of their body weight in the first year. For a 160-pound woman, that’s around eight pounds. Here’s the encouraging part: Researchers tracked metformin users for 15 years and found they kept the weight off and often continued to lose.

4 signs metformin is working

If you’ve been prescribed metformin, the benefits can be subtle at first. Here’s what to watch for, according to Desiree Granados, MD, an integrative medicine and medical weight loss specialist with The Sanctuary Wellness Institute. Some signs metformin is starting to work:

• You’re not hungry all the time. Feeling less snackish is one of the telltale signs metformin is working its appetite-regulating magic.
• Your clothes feel looser. “Weight loss with metformin is modest and slow,” Dr. Granados says. “Expect to lose half a pound per week.” That adds up over time.
• You have more energy. “High blood sugar and fluctuating blood sugar can cause fatigue, so you might experience improved energy after getting your blood glucose levels under control,” Dr. Granados says.
• Your bloodwork improves. Fasting blood glucose can improve within the first week. A1C levels typically drop by about 1.5 percent after two to three months, according to Johns Hopkins Medicine.

How to maximize weight loss on metformin

A few simple lifestyle tweaks can help speed things along:

Walk after meals

A 20-minute stroll within 30 minutes of finishing your meal helps your body use sugar more efficiently and supports fat loss.

Load up on fiber and magnesium

Fiber-rich foods like vegetables, beans and whole grains regulate blood glucose and keep you fuller longer. Magnesium-rich foods like spinach and almonds improve insulin sensitivity. Tip: On the go? Toss a bag of Mauna Loa Dry Roasted Macadamias in your purse. One serving has 2 grams of fiber, plus macadamia nuts contain magnesium.

Swap these foods

Dr. Atkinson recommends trading sugary foods for low-glycemic fruits like blackberries and raspberries, fried foods for baked options and alcohol for mocktails made with fresh fruit and sparkling water. These swaps minimize side effects like nausea, bloating and diarrhea.

Improve your sleep

“Sleep helps regulate hormones that control hunger and fullness,” Dr. Pobee says. “Poor sleep raises cortisol, a stress hormone, and can make you feel hungrier the next day.” Power down devices at least 30 minutes before bed.

Track non-scale victories

Keep a journal noting waist size, how your clothes fit and improvements in energy or cravings. “These small wins can help you stay motivated as the changes add up over time,” Dr. Pobee says.

Wellness

Metformin for Longevity? How the $5 Diabetes Drug May Help You Live Longer

Your doctor just prescribed you metformin to help lower your blood sugar levels, and your mind is jumping to all the not-so-great “what ifs.” What if I get side effects? What if this doesn’t work for me? But what if you took the time to think about the positives instead? What if the medication improved […]

The bottom line on metformin for weight loss

Always talk to your doctor before starting metformin or any new medication—and remember, lifestyle changes remain essential for meaningful, sustainable weight management.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

The most inspiring celebrity weight loss stories aren’t really about the before-and-after photos—they’re about the everyday habits that made the changes last and improved their health for the better. From walking breaks to portion control to mindful eating, these seven stars have shared exactly how they transformed their wellbeing. And the common thread? Consistency, self-compassion and a focus on feeling good, not chasing a number on the scale.

Inspiring celebrity weight loss transformations

Every weight-loss journey is different. But often the ones that leave us feeling our best long-term involve realistic diet and exercise routines that are easy to stick with even on busy days. Here’s how some of our favorite celebs have done it:

Al Roker

The Today show weatherman lost 150 pounds after gastric bypass surgery in 2002—and he’s kept it off for more than two decades. Al Roker’s secret is daily movement: 20 to 30 minutes on the treadmill or in Central Park, about 10 minutes of weight training each morning using the Start TODAY app, and what he calls “walking snacks,” short bursts of activity at his walking desk or through 30 Rockefeller Center.

Woman's World Answers

What are the best natural beta-blockers? What’s Dolly Parton’s exercise routine? What are the early warning signs of glaucoma? How can I reduce my risk of glaucoma? Can ‘pink Viagra’ work for me? What are the best natural beta-blockers? What’s Dolly Parton’s exercise routine? What are the early warning signs of glaucoma? How can I reduce my risk of glaucoma? Can ‘pink Viagra’ work for me?

What are the symptoms of a thunderclap headache? What are the warning signs of COPD? Why do I keep farting? Can I prevent dementia? What are early signs of dementia in women? What are the symptoms of a thunderclap headache? What are the warning signs of COPD? Why do I keep farting? Can I prevent dementia? What are early signs of dementia in women?

Powered by

“There’s no magic bullet. You’re still going to have to put in the work,” Roker said. He even still enjoys ribeye and apple crisp—just in moderation.

Entertainment

Al Roker’s Favorite Books Are Not What You’d Expect

When he’s not standing in front of the weather board or co-hosting the third hour of the Today show, Al Roker, 71, can often be found reading. That’s right: Everyone’s favorite weatherman is a lover of literature. Whether he’s revisiting a classic with his grandchildren or losing himself in a sweeping historical novel, Al brings […]

Ree Drummond

The Pioneer Woman shed more than 50 pounds by counting calories, cutting back on sugar and alcohol and sticking to a consistent exercise routine. As Drummond shared on her blog, she walked her dogs daily, used a rowing machine and did floor Pilates six days a week.

When she hit a plateau at six weeks, she added strength training and bumped her protein from 15 to 20 percent of her calories to 30 to 40 percent. “The way I feel today, it isn’t about the weight loss,” she wrote. “Feeling good is really all that matters.”

Kathy Bates

The Oscar-winning actress lost 100 pounds over seven years, with Ozempic helping her drop the final 15 to 20. A type 2 diabetes diagnosis in 2017 was her wake-up call. Kathy Bates learned to listen to her body’s hunger cues, stopped eating after 8 p.m. and leaned on determination instead of willpower.

“People say, ‘Well, it was the Ozempic.’ F**k you, it was the Ozempic! It took me years to do this,” Bates told Variety. She went from a 3X to a size 10 by tuning in to the subtle “involuntary sigh” her body makes when it’s satisfied.

Adele

The British singer lost 100 pounds over two years—but weight loss was never the goal. Mental health was. “I realized that when I was working out, I didn’t have anxiety. It was never about losing weight,” Adele told British Vogue.

Adele splits her workouts into three sessions: weight training in the morning, hiking or boxing in the afternoon and cardio at night. She doesn’t deny herself either—McDonald’s is still a weekly treat. The routine eased her back pain and significantly reduced her anxiety.

Lizzo

The Grammy winner reduced her body fat by 16 percent and lowered her BMI by 10.5 points through a calorie deficit and weight training. Lizzo, who calls her approach “weight release,” told the Just Trish podcast, “It’s just the science for me: calories in, versus calories out.”

She also overhauled a vegan plan that had her eating 3,000 to 5,000 calories a day in processed foods. Switching to whole foods like beef, chicken and fish finally left her feeling genuinely full.

Chrissy Metz

The This Is Us actress lost 100 pounds in under five months in 2010 with two simple strategies: a 2,000-calorie diet and 20 minutes of walking a day. Chrissy Metz has been open about how childhood trauma and emotional eating shaped her relationship with food.

“I always say our bodies don’t define us—they just happen to be our vessels,” Metz said. She credits self-love and mental health work as the foundation of her transformation.

Wellness

The Gentle Workout Helping Chrissy Metz Maintain Her 100-Lb Weight Loss

Chrissy Metz became a household name thanks to her unforgettable role as Kate Pearson in the award-winning drama This Is Us. Since the series finale in 2022, Metz hasn’t slowed down. She released her debut country album Prayed for This Day, produced and starred in new film projects (including Faith in the Flames, which debuts […]

Jennifer Hudson

The EGOT winner lost 80 pounds and went from a size 16 to a size 6 by joining WeightWatchers in 2009 and embracing portion control. “I used to deprive myself, thinking that was healthy. I didn’t eat pasta, fried food, red meat. I hadn’t had pizza in 10 years,” Jennifer Hudson told Self.

Now, Hudson eats balanced meals all day and fits in small bursts of movement. “I just get up and walk. Do something. Something is better than nothing,” she shared.

Imagine losing and gaining 1,000 pounds over the course of your lifetime—the weight of a baby grand piano. That’s what Geneen Roth, 74, endured through decades of compulsive eating, yo-yo dieting and crushing body shame. But here’s the game-changing truth she discovered: Her struggle wasn’t really about food at all. It was about the stories she was telling herself in her head. And once she learned to rewrite those stories with six simple steps, everything improved. Now, she’s sharing her breakthrough method that’s helping thousands of women finally escape compulsive eating—and science proves it works.

Geneen Roth battled with compulsive eating for decades

For years, Geneen heard cruel comments about her weight and let them shape how she saw herself. As a result, she hated her body. “I never spent a day in which I wasn’t either on a diet or a binge.” At times she starved herself, surviving on a “brown diet” (only cigarettes, coffee and diet soda). She also swung between wildly different advice—plant-based, Atkins, intermittent fasting. During one bout of compulsive eating, she gained 80 pounds in five weeks.

What did Geneen get from all that struggle? Loads of emotional and physical pain that was affecting her long-term health. The malnutrition even led to an osteoporosis diagnosis. “I’d wake up every morning with a kind of heaviness, sadness, a feeling that something was wrong with me. I kept looking through life with wounded lenses.”

Woman's World Answers

Can you delay menopause? What are the early warning signs of a stroke? Can eating the same thing every day help me lose weight? What’s a normal body temperature for my age? How can I stop late-night cravings? Can you delay menopause? What are the early warning signs of a stroke? Can eating the same thing every day help me lose weight? What’s a normal body temperature for my age? How can I stop late-night cravings?

Does Ozempic cause hair loss? What are some superfoods that help shrink a menopause belly? What are the symptoms of thyroid cancer? How many types of diabetes are there? What are the best osteoarthritis treatments? Does Ozempic cause hair loss? What are some superfoods that help shrink a menopause belly? What are the symptoms of thyroid cancer? How many types of diabetes are there? What are the best osteoarthritis treatments?

Powered by

How Geneen quit yo-yo dieting

Then Geneen finally had a reckoning with disordered eating and vowed to change her eating habits—by changing her mindset. She quit dieting, found better tools and started educating women. The key to recovery and lasting joy? Rewriting the outdated stories stuck in her head about her body, weight and worth with new wisdom. That’s how the compulsive eating finally loosened its grip on her life.

6 steps to heal from compulsive eating

Ready to try Geneen’s life-changing approach for yourself? Geneen admits, “I’d been in 40 years of therapy and spiritual practice and neither one of those unbound me like these six steps did.” Follow these steps when you feel stuck in a destructive eating pattern…

Step 1: Recognize a trigger
Step 2: Accept your role in the scenario
Step 3: Name the feeling driving it (such as unworthiness, inadequacy, loneliness, shame)
Step 4: Look back to the first time you felt that feeling
Step 5: Identify the false belief you formed about yourself in that moment
Step 6: Forgive yourself for that false belief and move on

Learn how to use this process to change your thought patterns with more detailed step-by-step instructions here.

How these steps work in practice

Here’s a real-world example: Geneen heard a cruel comment about her weight as an adult that sent her down an emotional spiral where she recalled the first time—as a child—when she felt judged about her weight. Back then, she felt inadequate and started telling herself she was unworthy. It triggered compulsive eating as a soothing technique and a survival mechanism. But it was all based on an untrue story she was telling herself in her head.

“This six-step process gives us permission to question the lies,” Geneen explains. “After realizing the hurt was about a mistaken interpretation I’d made decades ago, the self-hatred began to dissipate.” It takes practice, but this mental shift changes everything, forever.

The radical results: 1,000 lbs gained and lost!

“I want women to take heart that what they believe is impossible is not impossible,” urges Geneen. This six-step tool allows you to never get lost in your head, or lost in unhealthy patterns, ever again. Instead, you can feel safe in your own body and safe in your decisions around food. She sums it up this way: “Once you know where home is, you never un-know.”

Over 17 years, Geneen reveals, “I lost, in pounds, the equivalent of a small horse or a baby grand piano.” But the bigger transformation was her mindset. “Losing weight is not the answer to anything but losing weight,” says the bestselling author, whose experience turned into 11 books and a career teaching women to heal their thoughts on food and self-worth. “Dropped pounds couldn’t erase the buried shame and lies I believed about myself.”

Today, Geneen has a healthier, happier relationship with her body and her life than ever before.

Why intuitive eating alone isn’t enough to stop compulsive eating

We’ve all heard of intuitive eating. It’s about getting in touch with our natural hunger cues and stopping when we feel full. But without first completing Geneen’s six steps, we often can’t solve our eating challenges. Why? Mentally, we’re still stuck at the age of our earliest emotional hurts. “My relationship with food stopped developing at the age at which I was first shamed for my body—12,” Geneen says.

So when a woman tells herself to eat intuitively, she’s really asking a scared kid how to survive around food, which may involve sneaking, binge eating episodes or starving. “Now I understand that for intuitive eating to truly be a reflection of what best takes care of you, there has to be an adult present in the thought process,” she says.

Instead, try this quick reframing trick to bring your current wisdom into the situation. To truly nourish your body, ask yourself: “What do I need today, not back then?”

Geneen shares the complete journey of her transformation in her new book, Love, Finally, where she offers even more guidance on rewriting your story and finding lasting peace with food and your body.

Science proves this compassion-based approach works

Obesity medicine specialist Betsy Dovec, MD, is working to erase shame-based narratives that are holding women back from achieving their health goals. She says, “Performing more than 6,500 bariatric surgeries has taught me that every patient carries a story far heavier than the number on a scale. True healing begins the moment you feel safe, believed and supported.”

Geneen’s mental trick for beating compulsive eating is research-backed. Dieters who received compassion-focused therapy showed significant improvements in depression, emotional eating and self-criticism compared with standard obesity treatment alone, finds a 2026 PLoS One study.

And healing can happen remarkably fast. Just one 15-minute session of self-compassion improved feelings of body image shame and boosted self compassion in women, finds research in Behavioral Therapy.

What you can do today to start healing from compulsive eating

True healing from compulsive eating is within your reach—starting today. You don’t need to wait for the perfect moment or the perfect plan. Geneen’s journey proves that healing is possible and joy is available to you when you address the stories in your head, not just the food on your plate. “I know that inconceivable change is possible!” Geneen promises.

And Dr. Dovec confirms she sees patients fully heal. “When shame is lifted, people advocate for themselves and finally live fully.” By adding mindset work to other weight related tools, “we see life-changing results.”

A version of this story originally appeared in the June 29, 2026, issue of Woman’s World

Imagine spending thousands of dollars on weight-loss medication—only to discover months later that it doesn’t work for your body. Frustrating, right? Now, for the first time, a test based on cutting-edge Mayo Clinic research can predict if your unique body will respond favorably to GLP-1 drugs. And it could change the weight-loss game forever, helping people save precious time and money on their wellness journey. Here’s everything you need to know about GLP-1 testing, including insight from doctors who use this tool with patients and a testimonial from one grateful user.

How does this GLP-1 test actually work?

Mayo Clinic researchers developed this DNA-based obesity test to identify genetic weight-loss types. Since 2023, only specialty obesity clinics could offer the test. But now, Phenomix Sciences offers it directly to consumers through a simple mail-in cheek-swab kit.

The test is based on groundbreaking science that shows people’s weight-related tendencies fall into four distinct categories or phenotypes—some that respond well to GLP-1 treatment and others that don’t. It’s the only consumer test on the market that identifies these four genetic types. The thinking: Before shelling out cash on weight-loss drugs, this GLP-1 test helps you and your doctor determine whether they’ll actually work for your system.

Woman's World Answers

How can I ease joint pain and arthritis? How can I stop late-night cravings? How can I get a free A1C screening? What’s causing black spots in my vision? What are the health benefits of pistchios? How can I ease joint pain and arthritis? How can I stop late-night cravings? How can I get a free A1C screening? What’s causing black spots in my vision? What are the health benefits of pistchios?

Do you really lose your labia minora during menopause? Am I eligible for free hearing aids? Can tracking macros help my blood sugar and A1C? When is the best time to drink coffee? What are the biggest heart disease risk factors for women? Do you really lose your labia minora during menopause? Am I eligible for free hearing aids? Can tracking macros help my blood sugar and A1C? When is the best time to drink coffee? What are the biggest heart disease risk factors for women?

Powered by

How to get the GLP-1 test for yourself

Step 1: Visit myphenometest.com and complete a short questionnaire to confirm the test is a good fit. If so, you can make a one-time payment for the MyPhenome test. It costs $299 and isn’t currently covered by insurance, but the results could help you save thousands on ineffective weight-loss drugs down the road.

Step 2: A kit will be mailed to your home. Use it to collect a painless cell sample with a cheek swab, then send the sample back in the provided prepaid mailer.

Step 3: Receive a personalized MyPhenome report within about three weeks through a secure patient portal. It reveals which of the four genetic types may be driving your weight gain—plus specific treatment recommendations matched to your unique biology.

Step 4: Share your results with your healthcare provider to inform future weight-loss guidance and treatment decisions.

What your results will reveal about your body

Based on genetic-type science, everyone either falls into one of these four phenotypes. You may be a:

Hungry Gut type

People in this genetic group tend to have fast gastric emptying, so they don’t sense the normal fullness cues that people feel as their stomach fills up. As a result, they often keep eating. GLP-1 receptor agonist medications often work well for people with this genetic type.

Hungry Brain type

People in this group always feel hungry because their body sends stronger hunger signals. So they need to eat more calories than their peers to reach maximum satisfaction. Some medications such as Qsymia (phentermine-topiramate) can help here more than GLP-1s.

Emotional Hunger type

Individuals in this group tend to overeat in response to emotional triggers such as stress, anxiety or depression. Often, the pleasure and reward centers in their brain respond intensely to sugar in processed foods, creating powerful cravings. Cognitive therapy and medications that include an antidepressant effect such as Contrave (naltrexone/bupropion) can help here the most.

Slow Burner type

People in this group often show characteristics of multiple types combined with a genetically slower metabolic rate, meaning they don’t burn calories as quickly as others. More research is needed to know what works best, but preliminary data suggests resistance training to build muscle may be most powerful here.

Why this test could be a game-changer

Experts now recognize that obesity is a complex disease with multiple causes, and what works for one person may not work for another. A study in the journal Obesity shows that phenotype-guided weight-loss treatments are twice as effective as traditional one-size-fits-all approaches.

Plus recent research from the Journal of the Endocrine Society finds that as many as 30 percent of GLP-1 medication users won’t succeed at achieving meaningful weight loss. That frustration means wasted money and time that could have been spent on more targeted approaches.

Mark Bagnall, CEO of Phenomix Sciences, the maker of the test, says, “GLP-1s have transformed obesity treatment, but they’re not the only option, nor are they the right option for every patient.”

How this GLP-1 test helped Jessica

Want to see how this works in real life? Minnesota mom Jessica Layeux, 52, knows the frustration of spending months and thousands of dollars on a GLP-1 that didn’t work. She was taking Zepbound. “But I wasn’t losing weight,” she recalls. “My doctor then recommended the MyPhenome test, which showed I had characteristics of both ‘hungry brain’ and ‘hungry gut.’ Based on those results, my treatment plan was adjusted.” She tried phentermine, a completely different class of medication that works on suppressing appetite and costs much less than GLP-1s.

That genetic insight proved priceless. “For the first time, I felt like I understood why I was struggling. Within a month of adjusting my treatment, I lost 20 pounds.” She raves, “Personalized obesity care helped me find an approach that finally worked for me.”

What medical experts say about GLP-1 testing

“MyPhenome is a valuable tool in my practice,” says Natalie Ikeman, PA-C, president of the Minnesota Obesity Society and an advisor for Phenomix. “It helps us better understand the genetic drivers behind each patient’s condition.”

As awareness of GLP-1 medications has grown, their use has skyrocketed in recent months. “With increased prescribing, I’ve also noticed a tremendous variability in patients’ response both initially at the lowest dose and over time with slow and continued dose escalation,” reveals obesity specialist Melina Jampolis, MD, who spent a decade studying the connection between genetics and nutrition. After seeing the research, she is now convinced of the vital role genes play in weight loss and uses this test with patients.

“It explained why some patients essentially stopped responding after four to six months despite achieving the maximum dose,” Dr. Jampolis says. “My patients felt very frustrated and disappointed when their response to the medications stopped. They are very relieved and happy to know that they were not doing anything wrong, their bodies were just genetically different.”

And good news if the test indicates that GLP-1s aren’t ideal for your body: With the test’s insights, your doctor can help guide you to different treatment options that may work better for your type.

The bottom line

“I now encourage all of my patients who have a considerable amount of weight to lose to undergo this testing, so we don’t waste time or money on GLP-1 medications or continued dose escalation that is likely doomed to stop working after 6 months,” Dr. Jampolis says. Remember, learning how your unique genes affect your metabolism can increase your chances of lasting weight-loss success.

If joint pain, limited mobility or a jam-packed schedule keeps you from logging gym time, take heart: You can absolutely make progress toward your weight-loss goals without ever lacing up your sneakers. While some gentle movement is always a healthy long-term goal—even a short stroll counts—there are surprisingly simple “hacks” that can help melt pounds starting today. So if you’re wondering “can you lose weight without exercise?,” the answer is yes. 

In fact, “In the overall weight loss journey, diet plays a bigger role than exercise initially,” explains Rekha Kumar, MD, chief medical officer at Found. The trick is knowing which small tweaks deliver the biggest payoff. Here are the food, timing, breathing and lifestyle shifts that support your weight-loss efforts.

How to lose weight without exercising

To make reaching—and maintaining—a healthy weight easier, give these no-exercise tips a try:

Woman's World Answers

How can I get rid of a neck hump? How can I determine my average resting heart rate? What’s causing black spots in my vision? What is the link between statins and brain health? What are the benefits of metformin? How can I get rid of a neck hump? How can I determine my average resting heart rate? What’s causing black spots in my vision? What is the link between statins and brain health? What are the benefits of metformin?

What are the new symptoms of COVID this year? What are the best foods for weight loss? Are my cholesterol levels normal for my age? When is the best time to drink coffee? How can I identify early symptoms of cancer? What are the new symptoms of COVID this year? What are the best foods for weight loss? Are my cholesterol levels normal for my age? When is the best time to drink coffee? How can I identify early symptoms of cancer?

Powered by

Weight Loss

Doctors Reveal the 3 Surprising Weight-Loss Hacks Nobody Talks About

You feel like you’ve done it all when it comes to weight loss. You’ve adopted a diet rich in whole foods like lean meats, fresh fruits and veggies. You get your steps in every day and even track calories. The scale moves slightly, but never as much as you’d like to see. We get it, […]

Sip water before meals

This may be the easiest weight-loss strategy ever. A study published in the journal Obesity found that adults with obesity who drank 17 ounces of water 30 minutes before meals lost an average of 5.2 pounds over 12 weeks—with no other diet or exercise changes.

“Drinking water before eating creates a sense of fullness,” explains Uma Darji, MD. “When the stomach stretches slightly, hunger hormones like ghrelin decrease, which can naturally reduce the amount of food someone eats during a meal.” Just don’t overdo it. Drinking more than a liter per hour can dilute sodium levels and lead to water intoxication, cautions Parth Bhavsar, MD.

Tip: For an added boost, consider Vital Proteins Collagen Sparkling Water, which contains collagen peptides to support skin elasticity—important when losing weight.

Eat a little earlier

Your metabolism runs on internal clocks in your liver, gut and pancreas, and those clocks get reset by food. A Spanish study found that moving breakfast and dinner up by as little as one hour made a real difference in participants’ body mass index (BMI). Eating earlier keeps your metabolic clocks in sync so your body burns calories more efficiently.

Try one minute of Senobi breathing

This nearly effortless technique, developed at Japan’s Aoyama Clinic, was originally created for people who couldn’t exercise. The results are eye-opening: Women who practiced Senobi breathing in one study lost three percent body fat in 30 days with no other changes.

“When you stretch backwards and breathe deep, you stimulate the vagus nerve in your chest cavity,” explains Meena Malhotra, MD. That shifts the body out of stress mode and into “rest and digest” mode, which also drives down cravings. Bonus: The technique more than doubled human growth hormone (HGH) levels in overweight women, helping mobilize belly fat for energy.

How to do it: Three times a day before meals, stand tall, raise your arms overhead and gently tilt your head back. Inhale for five seconds, then exhale for five seconds. Repeat three times. Then interlace your fingers overhead with palms up and repeat the breathing pattern.

Snack smarter before bed

Forget what you’ve heard about closing the kitchen at sunset. “The concept of late-night eating being ‘off-limits’ is outdated,” says Roberto Valledor, MD. A small, nutrient-dense snack before bed can actually trigger the “second-meal effect,” helping you burn more calories the next day. Reach for healthy fats or fiber: half an avocado, a black-bean dip with veggies or a handful of pistachios or walnuts. Keep portions to around 200 calories and stop eating at least one hour before bed.

This strategy changed everything for Woman’s World reader Debbie Lee, 56. The chef swapped late-night fast food for fresh avocado, lost 11 pounds her first month and shed 51 pounds total while reversing prediabetes. “If I was hungry after dinner, half an avocado did the trick,” she says. “It satisfied me without feeling heavy, and I’d sleep better, too.”

Wellness

Women Over 50 Are Losing 100+ lbs Without Dieting Just By Walking First Thing In the Morning

The easy timing trick that doubles fat burn from walking and dials down hunger all day

Sniff away cravings

When the urge to snack strikes, your nose can rescue you. Women who took six deep sniffs of a scent they loved when cravings hit lost nearly five pounds a month, according to research by the Smell & Taste Treatment and Research Foundation. Try three drops of your favorite essential oil on a cotton ball tucked in a small jar.

Take smaller bites

At meals, Penn State research shows that eating slowly with smaller bites helps you feel full on fewer calories, which helps ward off weight gain. And a Malaysian study found that eating a fiber-rich apple about 30 minutes before a meal boosts GLP-1—the same fullness hormone targeted by popular weight-loss drugs—causing diners to eat 166 fewer calories at the next meal.

Sleep well in a cool room

Skimping on sleep raises hunger hormones and slows weight loss. Aim for seven to nine hours nightly and turn the thermostat down. Research in the journal Diabetes shows that after four weeks of sleeping at around 66°F, people doubled their levels of calorie-burning brown fat. Sweet dreams, indeed.

Tip: Still have trouble dozing off? Try switching on a sound machine, like Sound+Sleep High Fidelity Sleep Sound Machine, to block out distracting sounds that can cause “micro-awakenings” overnight.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If you’ve ever lost weight, watched the scale creep back up and felt like a failure when you started over, here’s news that just might change how you feel about your journey: Your body remembers the good you’ve done, even if the mirror doesn’t always show it. For decades, yo-yo dieting has gotten a bad rap. We’ve been told that losing and regaining weight is worse than never trying at all, that it slows metabolism and sets us up for failure. But emerging research is rewriting that story in a way that’s bound to lift the spirits of anyone who’s ever stepped on and off the weight-loss wagon.

The surprising truth about yo-yo dieting

If you’re not familiar, yo-yo dieting, also known as weight cycling, is the repeated pattern of losing weight and regaining it. A new BMC Medicine study found that participants who restarted a weight-loss program after gaining back everything they’d previously lost still showed surprising improvements in their health. Their abdominal fat profile and metabolic markers were 15 to 25 percent better, with improved insulin function and healthier cholesterol levels. In other words, even though the number on the scale had returned to where they started, their bodies on the inside told a different, much more encouraging story.

Scientists have a name for this phenomenon: “cardiometabolic memory.” It’s a fancy way of saying your body learns from the good you’ve done in the past. Every healthy meal, every walk around the block, every effort you made toward your long-term weight-loss goals left an imprint—one that doesn’t completely vanish if the pounds return.

Woman's World Answers

Can creatine help with weight loss? Do you really lose your labia minora during menopause? What’s causing my brain fog? What diet is best for diabetes and prediabetes? How can I relieve dry eye symptoms at home? Can creatine help with weight loss? Do you really lose your labia minora during menopause? What’s causing my brain fog? What diet is best for diabetes and prediabetes? How can I relieve dry eye symptoms at home?

What are the best foods for weight loss? What are the benefits of castor oil? How can I stop late-night cravings? What is a normal blood pressure reading? What is the ‘pink pill’ for low libido? What are the best foods for weight loss? What are the benefits of castor oil? How can I stop late-night cravings? What is a normal blood pressure reading? What is the ‘pink pill’ for low libido?

Powered by

Weight Loss

New Study Reveals Why It’s So Hard to Keep Weight Off After Losing It

Have you ever struggled to keep the weight off after shedding those extra pounds? It turns out, the challenge may not just be about willpower or lifestyle—it might come down to how you’re wired. According to a new study published this week in Nature, fat cells retain an “epigenetic memory” of past obesity, which could […]

Why this study on yo-yo dieting matters for women over 50

If you’re in midlife, you know that sustained weight loss can feel especially tricky. Hormonal shifts, a slower metabolism and the demands of busy lives can make maintaining a healthy weight feel like a moving target. Many women in this stage of life have tried multiple approaches to losing weight over the years, sometimes with frustrating results.

This research offers something powerful: encouragement to keep trying. The old narrative said that if you couldn’t keep the weight off, you might as well not bother for fear of ending up in a yo-yo dieting cycle. The new science says each effort you make builds on the last, even when the scale doesn’t always cooperate.

Think of it like deposits in a health savings account. Every time you eat well, move your body, sleep better or manage stress, you’re making a deposit. Those deposits don’t disappear just because life gets in the way for a while. They’re working in the background, protecting your heart, your blood sugar and your metabolic health.

Perfection isn’t the point

No one is perfect when it comes to healthy living. We have birthdays, vacations, stressful weeks and seasons of life that derail our best intentions and sometimes trigger weight gain. The pressure to be perfect can actually be one of the biggest obstacles to long-term health, because one slip-up can feel like a reason to give up entirely. But this research suggests that giving up is the only real failure. Continuing to try is what builds lasting health benefits. (Check out our best weight-loss hacks to get started.)

Weight Loss

The Surprising Hormone That Could Make Menopause Weight Loss Easier

If you’ve watched the scale creep up in recent years despite eating and exercising exactly the way you always have, take heart: Scientists may have just uncovered a clue that helps explain why menopause weight loss feels so much harder—and it has nothing to do with your willpower. Researchers have zeroed in on a hormone […]

Yo-yo dieting doesn’t mean starting from zero

If you’ve been feeling defeated by yo-yo dieting and struggling to maintain successful weight loss, take heart. The healthiest thing you can do is keep showing up for yourself, knowing that each attempt matters more than you realized. You’re not starting from zero. You’re starting from experience—and your body is keeping score.

GLP-1 alternatives are getting fresh attention after Stanford researchers identified a naturally occurring peptide called BRP that suppressed appetite in animals without the nausea, constipation and muscle loss that have driven so many people off Ozempic. Here’s what the science actually shows and what’s worth knowing before you get too excited.

What is BRP and how does it work?

BRP is a 12-amino-acid peptide your body already makes naturally. A March 2025 study in Nature led by Stanford Medicine found it reduced food intake by up to 50% in mice and minipigs within an hour of a single injection. Stanford scientists found BRP using an AI tool called Peptide Predictor that scanned more than 2,600 human peptide fragments to find ones that might act as hormones.

Unlike semaglutide, the active ingredient in Ozempic, BRP acts specifically in the hypothalamus, the brain region that controls appetite and metabolism, rather than hitting receptors across the brain, gut, pancreas and other tissues. The study was funded by the National Institutes of Health.

Woman's World Answers

What supplements can lower my blood pressure? Do statins cause weight gain? How can I boost my immunity? How can I make Hamburger Helper healthier? What are the best chair exercises for weight loss? What supplements can lower my blood pressure? Do statins cause weight gain? How can I boost my immunity? How can I make Hamburger Helper healthier? What are the best chair exercises for weight loss?

What is ‘menopause masking?’ What’s the best arthritis medication? Are there are alternatives to Ozempic that can help me lose weight? What are the health benefits of pistchios? What causes cataracts? What is ‘menopause masking?’ What’s the best arthritis medication? Are there are alternatives to Ozempic that can help me lose weight? What are the health benefits of pistchios? What causes cataracts?

Powered by

Wellness

MD: You Can Get the Weight Loss Benefits of Ozempic Without the Side Effects

Who needs injectables when these natural GLP-1 alternatives work in the same way...even more powerfully!

Why does where it acts in the body matter?

That targeted action is exactly why researchers are excited. Ozempic and similar drugs bind to receptors throughout the body, which is why side effects show up in so many different ways. A RAND Corporation survey of 8,793 U.S. adults released in August 2025 found roughly half of all GLP-1 users experienced nausea and about one-third experienced diarrhea.

A University of Pennsylvania team scanned 400,000 Reddit posts from about 70,000 GLP-1 users and published findings in Nature Health in April 2026 showing 44% reported at least one side effect. Notably, reproductive symptoms including menstrual irregularities appeared to be underreported, which matters because GLP-1 prescribing has grown fastest among women aged 30 to 49.

The Reddit sample skews younger and male, so there are limits to what it shows, but clinicians say the pattern tracks what they hear in practice. In animal tests, BRP triggered none of those complaints.

Does BRP have side effects in humans?

Nobody knows yet, because BRP has not been tested in people at all. The “no side effects” finding is based entirely on animal studies. Until BRP reaches human clinical trials, that question simply can’t be answered.

Weight Loss

The Latest on Natural Ozempic Alternatives: How To Lose Weight Without GLP-1s

Weight loss drugs like Ozempic and Wegovy work by boosting a hormone called GLP-1 that controls blood sugar, curbs hunger and aids weight loss. And while GLP-1 drugs have been game-changers for weight management and other impressive health benefits, they can also be pricey and come with unwanted side effects. Fortunately, research shows that certain […]

When will BRP be available?

Not for a while. BRP has not been tested in humans, has not been reviewed by the FDA and is not available anywhere. Stanford says human trials are expected soon, but even in the best case scenario new drugs take several years to move through safety and efficacy testing before approval.

Two things worth knowing before drawing any conclusions. Lead author Katrin Svensson co-founded Merrifield Therapeutics, the company planning to commercialize BRP, and both she and co-author Laetitia Coassolo hold patents related to BRP peptides. That doesn’t invalidate the research, but it’s context worth having.

Also, “natural” here means the body already produces this peptide, not that you can buy it anywhere. There’s no supplement version, nothing to order online and no food that contains it.

Weight Loss

Natural Ozempic? 6 GLP-1 Foods That Mimic the Shot Without the Cost!

Popular weight loss drugs like Ozempic and Wegovy work by artificially increasing levels of a natural anti-obesity/anti-diabetes hormone called glucagon-like peptide 1 (GLP-1). Can we reap its slimming benefits without pricey injections? In a word: Yes. Research shows that certain “GLP-1 foods” can increase secretion of the hormone by up to 900 percent. And beyond […]

Is there anything available now that works similarly?

For now, the only approaches with real clinical backing for metabolic health are the GLP-1 drugs themselves and lifestyle strategies like changing what and when you eat. If you’re on a GLP-1 drug and struggling with side effects, that’s a conversation worth having with your doctor sooner rather than later. And understanding how eating patterns like intermittent fasting fit into that picture is worth exploring while BRP works its way through development.

If you’ve hit your 50s and noticed the scale won’t budge no matter what you do, you’re not imagining it. Hormonal shifts during perimenopause and menopause can slow metabolism, increase stubborn belly fat and make the strategies that worked in your 30s feel useless. As Woman’s World reader Lolita Carrico, who lost 94 pounds by eating fiber-rich foods, put it after years of trying everything, “It’s not just about calories in vs. calories out anymore. It’s about working with your body instead of against it.” Luckily, there’s a simple, delicious shift that can finally tip the scales in your favor: eating more fiber-rich foods for weight loss.

Why fiber for weight loss works so well

“High-fiber foods support weight loss by increasing satiety, which reduces overall calorie intake, and by slowing digestion and blood sugar spikes that can fuel cravings,” says Karen E. Todd, RD, CSCS. “They also tend to be less calorie-dense, allowing larger portions with fewer calories.”

According to Amy Woodman, RD, founder of Farmington Valley Nutrition and Wellness, fiber also improves insulin sensitivity and helps regulate blood glucose—a huge deal for midlife women battling hormone-driven weight gain. More dietary fiber means better appetite control and less visceral fat, the harmful kind that surrounds your organs.

Woman's World Answers

What is ‘menopause masking?’ What’s causing black spots in my vision? Is salmon DNA (PDRN) actually good for your skin? Do statins cause weight gain? How can I determine my average resting heart rate? What is ‘menopause masking?’ What’s causing black spots in my vision? Is salmon DNA (PDRN) actually good for your skin? Do statins cause weight gain? How can I determine my average resting heart rate?

Why does my vagina itch? What are the best natural beta-blockers? What is the link between statins and brain health? How can I get a free A1C screening? What supplements can lower my blood pressure? Why does my vagina itch? What are the best natural beta-blockers? What is the link between statins and brain health? How can I get a free A1C screening? What supplements can lower my blood pressure?

Powered by

Even better, fiber acts like a natural Ozempic. As gut microbes break it down, they trigger the release of GLP-1, the same hormone targeted by popular weight-loss drugs that suppresses appetite and stabilizes blood sugar. Research in the Journal of Obesity & Weight Loss Therapy even shows fiber can boost healthy gut bacteria linked to a leaner body by up to 2,847 percent. No wonder so many women are hopping on the “fibermaxxing” bandwagon that’s taken social media by storm.

Weight Loss

Lose Weight in 2025: Dr. Taz’s Protein + Fiber Diet is Changing Lives!

You’ve probably heard that eating more protein makes it easy to get leaner and healthier. The good news: Scientists say the nutrient lives up to its hype. Better yet, research reveals a simple hack that makes a protein-focused diet up to seven times more effective for weight loss. The secret? “Getting the right amount of […]

How much fiber you really need

Here’s the catch: Most of us aren’t getting nearly enough. The Dietary Guidelines for Americans note that 90 percent of women fall short on their daily fiber intake, averaging just 10 to 15 grams a day. Women over 50 should aim for at least 21 grams, though experts recommend increasing your fiber intake to at least 25 to 30 grams per day for real results.

“Aim for 25 to 30 grams a day as a floor, not a ceiling,” says Dawn Harris Sherling, MD, author of Eat Everything. Federica Amati, PhD, of Imperial College London adds that the benefits of more fiber keep climbing: “We see improved health outcomes with up to 50 grams and even 90 grams per day!”

Just increase slowly—adding 5 grams at a time—and drink plenty of water to avoid unwanted side effects like bloating.

The best fiber-rich foods for weight loss

Stock your kitchen with these expert-recommended foods that are loaded with fiber:

• Black beans: 6 grams of fiber and 8 grams of protein per ½-cup serving
• Lentils: 5 grams of fiber and 11 grams of protein per ¼-cup serving
• Pears: 5 to 6 grams of mostly soluble fiber per medium pear
• Apples (with skin): about 4.5 grams per medium apple
• Berries: 4 to 8 grams per cup, only 60 to 80 calories
• Broccoli: 4 to 5 grams per cooked cup
• Brussels sprouts: 5.8 grams per cooked cup
• Artichokes: 5 grams of fiber and just 25 calories each
• Chia and flaxseeds: add to oatmeal, yogurt or smoothies
• Avocado: pair with eggs or spread on whole-grain toast

Pair these with lean protein and healthy fats like olive oil or nuts to slow digestion even more and stay full for hours. Tip: While it’s best to get your fiber from whole foods as much as possible, we know that’s not always easy. If you need a fiber boost to support your weight-loss goals, consider a supplement such as HUM Nutrition Flatter Me Fiber GLP-1 Booster, a peach iced tea drink mix that pairs 9 grams of dietary fiber with caffeinated green tea leaf extract. 

Weight Loss

The Best Foods to Lose Weight + Burn Fat Without Feeling Deprived

If you’re struggling to lose weight and cutting back on calories hasn’t worked, it may be time to shift your focus from “eating less” to eating smarter. To help boost your metabolism and burn fat more effectively, focusing on the best foods for weight loss can make a real difference in how you feel and […]

She ate more fiber and lost 94 pounds

The success stories are stacking up. Lolita, a 53-year-old marketing exec, lost 94 pounds—and reversed her prediabetes and high cholesterol—by increasing her daily fiber from 10 grams to 30 to 35 grams. She went from a size 16 to a size 2 and has managed to keep the weight loss.

“Once I implemented this approach, I felt better almost immediately,” Lolita says. “I felt fuller longer, had better blood-sugar balance and my cravings completely changed.” Her go-to foods: raspberries, blackberries, broccoli, Brussels sprouts, artichokes, beans, lentils, edamame, avocados and chia seeds.

Other Woman’s World readers report similar wins—shedding stubborn pounds, taming hunger and finally feeling energetic again. As bariatric expert Hector Perez, MD puts it, pairing fiber with protein is “the closest thing to a surgical assist you’re going to get without surgery.”

The bottom line on fiber for weight loss

For women navigating menopause and midlife weight struggles, the fix doesn’t have to mean deprivation. Filling your plate with whole, plant-based foods rich in soluble and insoluble fiber (especially fruits and vegetables) can curb cravings, melt belly fat and restore your energy—all while letting you actually enjoy what you eat.

As Lolita reflects, “I spent much of my life chasing fast fixes. What actually helped was taking things slow and making small changes.”