Susanna Takacs had tried everything to lose weight—diets, gastric bypass surgery, endless yo-yo cycles that left her feeling defeated. But at 50, she discovered something that finally worked: using a simple treadmill in her own home. Walking just one hour every morning, she lost an incredible 270 pounds and learned to love herself again. “I had butterflies—like I felt when I fell in love with my husband.” If you’ve been searching for a weight-loss solution that feels doable, Susanna’s inspiring at-home journey proves that consistency and self-compassion can change everything. Here’s how she used treadmill workouts for weight loss—and how you can too.”

How Susanna got started with treadmill workouts for weight loss

Susanna was bullied for her weight since childhood. In 2003, she even underwent gastric bypass surgery, but it didn’t work long term. She got pregnant with her third child and life happened: divorce, going back to school, remarriage. “The weight was spiraling up again and I was terrified.”

In March 2020, Susanna made the decision to take her life back. She’d always struggled with consistency, made excuses and easily gave up. This time, she said, “I needed to be ready.” Without a coach, she became “the Googling queen, asking lots of questions.” One of her initial searches was simple: “How do you lose 200 pounds?” One answer: consistent walking. But where and how to do it? That’s when Susanna had her breakthrough.

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Why treadmill workouts changed everything

Instead of relying on a gym or out in public—where she felt judged by others—Susanna bought a NordicTrack treadmill to use at home. “It was hard. I had no desire to work out, but I started.” On the plus side, she recalls, “No one was watching me walk on my treadmill at home.”

With the “where” question answered—at home, in private—Susanna had to decide “when” to schedule her treadmill workouts into her daily routine. She set a goal to walk first thing in the morning. “I always hated that feeling, always hovering over me all day, that I’d need to exercise after work.” This time around, she woke up early, sometimes as early as 4:30 AM, to walk at home. “It jump-started my morning,” she found. “It became an important part of maintaining both my physical and mental strength.”

Having a treadmill at home became a game-changer for Susanna. It helped her:

• Work out without feeling judged or anxious
• Build a sustainable, convenient morning routine she could stick with
• Exercise in the comfort and privacy of her own space

4 tips that helped her lose weight during her treadmill workouts

Check out Susanna’s insider advice for successful weight loss during treadmill workouts:

Stay inspired—consistency beats intensity

Susanna started doing simple walking sessions at a low pace to jumpstart her calorie burn. As her mobility and fitness level improved, she used the iFit app to stream workout videos. (She paid around $15 a month.) Trainers guided her through routines, sometimes using inclines or walk/jog intervals to get her heart rate up. Other times she followed walking tours of locations around the world. Her goal: 10,000 steps daily. Making steady progress, the miles racked up and the pounds melted. The walking workouts changed slightly from day to day, but one thing that never changed: “I walked one hour every day!”

Tune into (and celebrate) your body’s changes

Susanna quickly saw and felt differences in her body. She even lost 12 pounds in one month. But something beyond the scale was happening: It was a deep intuition that she was on the right path. She says, “I didn’t just lose the weight; I learned to live in this body after a lifetime of struggle.”

Keep moving forward with encouraging nudges

“Part of what kept me grounded, motivated and truly dedicated were small reminders—whether it was iFit acknowledging my progress or my Apple Watch nudging me to keep moving. They were quiet affirmations that the work was adding up, even on days when it didn’t always feel that way.” Here’s more encouragement to keep moving: Women who walk have a 49 percent lower risk of death than inactive women, finds a study in PLOS Medicine.

Fuel walking workouts with energizing meals

Susanna found her eating rhythm, too, by following a moderate (not strict) keto lifestyle. She repeated the same meals, like Wasa crackers with avocado and chicken salad, turkey burgers and air fryer tilapia with Brussels sprouts. She also practiced intermittent fasting between 8 PM and noon the next day. Much like her treadmill workouts, eating on a set routine made things simpler.

Susanna’s dedication to treadmill workouts transformed her life

A consistent fitness routine literally reshaped Susanna’s body. In all, she lost 27 belly inches and 270 pounds. Last year she burned 173,343 calories while walking 1,460 miles. But the numbers only tell part of the story. The change in her strength and mobility is “truly life-changing.” She says, “I feel significantly more energized and more capable in ways I never thought possible!”

Now, when Susanna sees her reflection in a storefront window, she’s stunned it’s really her. But she has deep gratitude for her younger self, who struggled for so many years with diets and bullies. “I had to love myself. I’m learning that now,” she says. “That person got me to where I am today.” Her advice to other women looking to lose weight: “Don’t ever be ashamed. You can be strong enough to change your life!”

Ready to start your own treadmill workout for weight loss? Here’s how

Susanna shares this insider advice:
• Start slow: Susanna walked steadily, working up to 4+ miles per hour.
• Boost incline: As her stamina grew, she gradually increased the incline—between 8 and 12 degrees—for an added challenge.
• Try intervals: For heart health, she added short jogs to her routine, running for 1 minute, then walking for a few. Brisk walking can work, too, if you’re not ready for jogging yet.
• Entertain yourself: When walking on a treadmill, Susanna watched TV. “It kept my mind engaged and made the time go by much faster, which helped with consistency.”
• Use music: When walking outside, she listened to her favorite country music tunes. “It kept me relaxed, motivated and in a positive mindset.”
• Try fasted walks: She walked on an empty stomach, a move shown to boost the body’s ability to burn fat as fuel.
• Add strength training breaks: She used 2-lb. hand weights. “After each mile, I paused and completed three sets of 10 reps of push-ups and tricep dips.”
• Upgrade your shoes: She wore ASICS Gel Cumulus sneakers, which helped prevent foot pain that could derail her treadmill workouts.

Consistency is key with a treadmill workout for weight loss

Susanna’s dedication to her daily treadmill walks wasn’t just about willpower—science was on her side too. Research shows the power of commitment during weight-loss journeys. Consider this: Dieters who eat the same meals day after day lose 37 percent more weight than those who mix up their menus, report scientists in Health Psychology.

Being a creature of habit pays off with exercise too. Why? Consistency builds forward momentum without any mental setbacks from “decision fatigue.” It also lowers stress, which allows your body to burn fat easier. “When a person maintains consistent habits around movement and nutrition, it helps regulate blood sugar and metabolism,” explains Wesley Buckle, ND, a naturopathic doctor who focuses on weight loss. “It also helps with hormones that influence hunger and energy.”

“Consistency is everything,” reiterates obesity-medicine specialist Jessica Duncan, MD. “It’s what separates short-term results from lasting ones.”

The inspiring bottom line

Susanna’s story proves that transformation doesn’t require expensive gym memberships, complicated programs or perfect conditions. It can be as simple as starting a consistent walking routine. So dust off an old machine today (or buy one at a yard sale). You’re just a few steps away from a healthy habit that can transform your life!

A version of this story originally appeared in the June 1, 2026 issue of Woman’s World.

At 248 pounds, Stacy Heimburger Smalley, MD, was stuck. “Even my emotions felt heavy,” recalls the internal medicine expert. “I felt like a failure.” Food noise consumed 75 percent of her day: constant cravings, relentless hunger and exhaustion. Then one patient’s blunt words changed everything: “Who are you to tell me what to do? You’re fat too!” That’s when the Louisiana doctor discovered one simple change that silenced the noise and finally helped her lose 94 pounds: She reduced her sugar intake. Now Dr. Smalley, who hosts the Weight Loss Made Simple podcast and is known as the Sugar-FreeMD on Instagram, teaches women how to reduce their sugar intake and lose weight too.

How sugar hijacks the brain and leads to weight gain

The more sugar we consume, the hungrier we get. If you’ve ever felt like food controls your thoughts, it’s not your fault. Processed foods loaded with sugar are engineered to keep us craving more.

This is a fairly new problem. Nicole Avena, PhD, a top sugar researcher and author of Sugarless, explains, “The term ‘sugar addiction’ doesn’t even appear in search databases until 2002.” But today, sugar is rampant and it can control our thoughts and actions in stealthy ways.

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“Americans fall into a cycle of overconsuming hyperpalatable comfort foods to self-medicate,” says Avena. She even calls the packaged-food section of any grocery store “the dopamine aisle.” But you can break free. In just two weeks of cutting out added sugar, you’ll feel better, think more clearly and finally feel satisfied after meals.

What if reducing your sugar intake was easier than you thought?

Dr. Smalley suspected sugar was hijacking her thinking and increasing hard-to-fight cravings. When a health coach first suggested giving up sugar, Dr. Smalley said: “That’s not possible.” But then the coach asked, “What if it were easy? What would that look like?” That was intriguing. Dr. Smalley committed to a 90-day sugar-free challenge and created a foolproof plan:

• Eat foods you love, like bacon and eggs every morning
• Follow a meal framework: “Eat protein, veggies and a healthy fat for every meal. Snacking is okay. That was the extent of my rules.”
• Create a list of 15 sugar-free dinners you know you’ll enjoy: minimal-ingredient recipes like slow-cooker chicken and salsa that could be prepped quickly
• Identify restaurants you can visit in a pinch: “the Greek restaurant, the chicken salad place.” (Search for the healthiest restaurants in your area here.)
• Get curious and ask better questions: Instead of the old worries of, “Why isn’t this working?” ask, “How can I make this easier?”

In fewer than three months, Dr. Smalley dropped 20 stubborn pounds. “That alone was reason to keep going. People need to know this.”

What happens when you reduce sugar intake

• Fewer cravings
• Better energy
• Improved blood sugar
• Less mental fog
• Easier weight loss

How to reduce sugar intake without feeling deprived

Here are five strategies Dr. Smalley teaches women to make the process of cutting down on high amounts of added sugars easier:

Use the ‘velvet rope’ method

“If we only have so much room for food in our body, we should only let the best in. It should be like the VIP room at the club,” says Dr. Smalley. If you’re offered bread at dinner, ask yourself: Am I in Italy? Or is it fresh-baked and amazing? If yes, enjoy. If it’s a frozen dinner roll at a chain restaurant, don’t let it in. “Be mindful and intentional, especially if it’s going to make you feel hungrier tomorrow.”

Keep emergency protein snacks handy

“What actually works is a plan you can still do even on your worst day,” says Dr. Smalley. To outsmart pitfalls (like relying on takeout with sneaky sources of added sugar or reaching for sugary drinks), she stores emergency backup snacks and supplies in her purse, car and office. She calls them “squirrel snacks”—just like squirrels hide nuts for the winter. Forgot to bring lunch to work? Reach for backup canned tuna. Need a snack because an event ran long? Grab nuts or a hard-boiled egg.

Skip artificial sweeteners that trick your brain

A history of gestational diabetes put Dr. Smalley at 10 times greater risk of developing type 2 diabetes. But even some foods labeled “sugar-free,” like Jell-O, caused her blood sugar to spike to dangerous levels. “I realized those chemicals can be just as bad for you as sugar.”

People eating ultra-processed foods like those containing artificial sweeteners gained 3.3 pounds in just three weeks, finds research in Cell Metabolism. And while natural options like Stevia are better, Avena says they still overstimulate the pleasure centers in the brain, triggering cravings.

Use fruit to satisfy sweet cravings naturally

Dr. Smalley got all-natural sugar and fiber-rich carbs from fruits and veggies. The reward: She shed eight inches in her trunk and lowered her body fat percentage from 49.2 to 35.8.

Practice forgiveness after setbacks

The mental side of weight loss is just as important as what you eat, Dr. Smalley says. “You’ve got to forgive everything that happened before. It doesn’t matter how you got to where you are or what you weigh today. It just matters where we go from here.”

The surprising link between sugar and GLP-1s

Nixing added sugar can quiet mental food noise in a way that feels similar to how some people describe their experience with GLP-1 medications like Ozempic. “Once I got off sugar, my brain was just as clear as a GLP-1 brain,” says Dr. Smalley. Her advice, “If you don’t want to take the drugs, you can still get that same brain relief by avoiding sugar. GLP-1s are an antidote to how addictive the food industry has become!”

What Dr. Smalley eats in a typical day

Her goal: make meals repeatable and delicious. Her template: “I ate a protein, veggie and a healthy fat at every meal.” So aim for low-sugar, low-inflammation, real-food recipes. Here’s a sample one-day meal plan:

Breakfast: Fry eggs in olive oil; serve with bacon and spinach
Lunch: Build a big salad with chicken, leafy greens, fruit, nuts and oil-based dressing
Dinner: Sauté broccoli, zucchini and peppers in olive oil and enjoy with a juicy steak

Ready to start your own sugar-free journey?

Start small, with a two-week trial. You may feel so good you want to stick with it. Dr. Smalley’s transformation wasn’t just about the 94 pounds she lost. It was about reclaiming her life. “I took the power back!” And now, at 51, with her diabetes risk slashed and a healthy A1C of 4.6, she’s living proof that it’s never too late to feel better.

A version of this story originally appeared in the May 25, 2026 issue of Woman’s World.

Can a safe and inexpensive supplement actually help you shed stubborn pounds, think more clearly and feel genuinely energized again after menopause? Millions of women taking creatine—including 165-pounds-lighter Melissa Schloemer, pictured above—sure seem to think so! And growing research on creatine benefits backs them up. Both in science labs and in the real world, “we’re seeing effects we underestimated even a few years ago,” says Pravin Date, MD, a UCLA-trained hormone-optimization expert. Keep reading for the latest on creatine for women and what it can do for your body and for Melissa’s inspiring story. 

What is creatine exactly?

“It’s a compound your body makes from the protein you eat,” explains Dr. Date. “Its main function is helping muscles produce quick energy.” Research also shows that creatine does many other great things. But to take full advantage, your system may need a nudge.

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Is your creatine low?

Here’s something you may not know: Estrogen helps your body produce creatine. So as estrogen naturally declines over the years, your creatine levels drop too.  Luckily, a supplement can be so good at restoring levels, women often report feeling 5 or 10 years younger. 

More good news: Creatine is considered generally safe (as always, get your doctor’s okay before taking any new supplement)—and store brands like Walmart’s Equate creatine monohydrate cost just 17¢ per serving. Which is truly a steal when you consider all the potential payoffs.

Creatine benefits you’ll love

Strength + energy soar

Creatine draws water into muscle cells, which helps stimulate growth. Plus the compound shifts certain hormones and body chemicals in a way that promotes muscle development. And yep, older women reap the rewards. Studies even show regular supplements help seniors aged 60 to 80 build muscle four times faster than a placebo! Bonus: “More muscle almost always translates into better energy and stamina,” notes Dr. Date.

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'I Tried Creatine for a Year—My Results Shocked Me'

As a health editor for the past 30 years, I’ve seen trends come and go. I’ve reported on (and tried!) plenty of them, from Atkins and keto to fasting, Peloton and more. So when I saw influencers raving about creatine, claiming the supplement (a compound the body uses to fuel muscles) would help me build […]

Exercise gets easier

Creatine helps your muscles make ATP, a molecule that lets them work harder without you noticing extra effort, says Dr. Date, chief medical officer of the wellness platform Alive Health. Better yet, a recent Journal of the International Society of Sports Nutrition study found that after just three days of supplementing, adults began bouncing back faster after workouts, with their heart rates returning to normal faster and way less post-exercise soreness.

Blood sugar steadies

Especially when combined with exercise, creatine increases special compounds that help pull sugar from the blood into muscle cells to be used as fuel. The creatine-plus-exercise effect is so powerful, it got a group of patients with full-blown diabetes back into prediabetic range in just 12 weeks. In the same University of Sao Paulo study, an exercise-only group saw no improvement.

Weight Loss

Can Arnold Schwarzenegger’s New Supplement Stack Help Midlife Weight Loss?

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Waistlines shrink

Extra muscle amps metabolism, so you burn more calories 24/7. Energy rises, so you may burn more calories without trying. Meanwhile, improving blood sugar shifts hormones so it’s easier to burn fat. The result? Findings in the European Journal of Applied Physiology showed that older women given creatine shed body fat up to seven times faster than a placebo group. Wow!

Mood + memory improve

A breakthrough 2024 Frontiers in Nutrition analysis confirmed creatine significantly boosts recall, focus and processing speed. Separate tests also demonstrated that creatine can help lift depression two times faster than a placebo. More research is needed, but “the brain uses creatine for energy, so this makes sense,” says Dr. Date. 

How much creatine should I take—and when should I take creatine?

Dr. Date advises using creatine monohydrate from a trusted brand. Take 5 g daily mixed in water or any drink. Or if taking creatine that way doesn’t appeal to you, it is flavorless and can be stirred in foods like applesauce or pudding. We also enjoy JIMMYBAR! brand’s new creatine protein bars. Studies also show the best time to take creatine is right before you exercise. Add strength training 2 to 3 times a week.

To maximize creatine benefits, prioritize protein at meals. “Creatine only works if you take in enough protein to allow your body to build and maintain muscle,” says Dr. Date. Duke University research suggests older women (men too!) need about 1 g protein for every two pounds body weight (or 100 g if you’re 200 pounds). Most women see more energy in two weeks, with other benefits coming over time. 

Melissa’s story 

After a long battle with polycystic ovary syndrome and weight gain, doctors urged Melissa Schloemer to get bariatric surgery. She did—sort of. It was botched so badly, she was quickly back up to 310 pounds; plus food was leaking in her body cavity, causing severe autoimmune issues. Years crept by, and doctors suggested she learn to live with pain. 

Then a hysterectomy and early menopause made Melissa’s health even worse. “I didn’t want my kids to lose me,” recalls the New Jersey mom. Scared but determined, Melissa leaned into a creatine habit she’d learned from her fitness hero Jim Stopanni, Ph.D. 

“I’d mix extra creatine into my pre-workout drink in the morning—that became my energy drink,” she shares. She aimed to eat protein-rich meals and work out most days. It paid off. “I used to be so carb-hungry,” recalls Melissa, who uses creatine from JYMSupps.com. But as creatine and exercise helped reverse her prediabetes and improve her mood, she felt true relief from the constant urge for comfort food. “I still had all my old favorites, but I was content with healthier versions and smaller portions.”  Even with her health in crisis, “I lost over 50 pounds!” she says. 

All along, she was searching for a better doctor and she finally found one. He repaired her botched surgery, and the next 115 pounds came off more easily. Yet she says creatine and determination were still crucial. “A lot of people lose muscle when they lose weight rapidly,” says Melissa. “As a woman in menopause, I gained muscle!”

Beyond weight loss, Melissa says she’s experienced other key creatine benefits. Her brain fog is long gone. She also got off a CPAP machine and lifelong asthma medications. “I want people to know there is hope, no matter how bad things seem,” she says. “For me, supplements really helped. Take whatever little steps you can handle. Before you know it, I bet you’ll feel like you can handle anything!” For more inspiration, follow @mschloemer09 on Instagram.

The bottom line about creatine for women

For just pennies a day, creatine offers a safe, research-backed way to support your energy, strength, mood and metabolism during menopause and beyond. While it’s not a magic solution, when combined with regular movement and good nutrition, it can help you feel more like yourself again—or maybe even better than ever. Your best years are still ahead!

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.

We know a one-size-fits-all diet isn’t the answer for each individual body on the planet. But that can leave us overwhelmed with endless options, playing a frustrating guessing game. Ready for a personalized shortcut? Enter the revolutionary field of genetic weight loss. And the best news: You don’t need expensive testing to start benefiting from this all-natural know-how. Just ask triple-board certified physician Phyllis Pobee, MD, who lost 104 pounds once she stopped fighting her DNA. Now, she’s helping women everywhere decode their genetic weight-loss styles.

Dr. Pobee lost 104 pounds by working with her genes

“Nothing worked,” admits Dr. Pobee of her constant weight-loss striving over the years. “I carried the quiet shame of a doctor who could not fix herself. I was exhausted from the constant cycle of hope and diet disappointment.”

It wasn’t until she decoded her personal genetics that she discovered the strategies she’d forced on her body—calorie counting, keto, intense cardio—were working against her biology. She learned she had a gene variation that affects fat storage and insulin sensitivity, plus genes that don’t respond well to intense physical activity.

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So Dr. Pobee adjusted her lifestyle, adding more carbs on a Mediterranean diet and easing up on exercise. She shed an average of eight to 12 pounds every month, ultimately dropping from a size 18 to 4 in one year. “For the first time, I saw my body’s roadmap laid out before me.” She says, “Finally, I was working with my genes, not against them!”

How genetics influence weight loss

Your genetic blueprint reveals a lot. “Genes determine how you store fat, how intensely you crave food and how well you burn calories,” Dr. Pobee explains. Up to 70 percent of us carry a gene variation that causes us to store extra fat, while 17 percent have a gene mutation that makes us feel hungry even after a meal. What’s more: “How your genes handle estrogen, stress hormones and inflammation determines whether you gain 40 pounds in menopause.”

Now, Dr. Pobee is on a mission to share this life-changing wisdom with every woman who’s ever felt stuck. “The information exists. The relief exists,” she says. “Your body is giving you clues on how your metabolism is wired. You can start using targeted strategies now!”

How to tap into genetic weight loss without expensive testing

There are pricey genetic tests out there that can tell you if you have specific genetic variants like FTO—the so-called “fat gene”—that affect weight management. But you can also gather free insights by answering a few questions to see which genetic type fits you best. Then start eating and living in harmony with your genetic programming. “Once you know what’s happening on a genetic level, weight loss stops feeling like a fight and starts feeling effortless,” Dr. Pobee says.

3 common genetic weight-loss types

Most of us fall into one of these three genetic profiles, and discovering yours can finally explain why certain diets or weight-loss interventions never worked for you. Find your type below and use the targeted advice to start seeing more success than ever before. “It’s not arbitrary. These categories reflect biological patterns,” Dr. Pobee assures. “I didn’t just lose weight. I optimized my metabolism at a genetic level, ensuring weight stayed off.” You can too!

Genetic weight-loss type #1: The stress type

Is stress to blame for your extra pounds, especially around your middle? “If you’ve ever felt like stress makes you gain weight overnight, this is likely your type, called a Cortisol Carrier,” says Dr. Pobee. (You may recall that cortisol is the stress hormone linked to belly fat accumulation.) “Women in this category have genetic variations that make their bodies release excess stress hormones that trigger fat storage, especially around the belly.”

Try this plan to reduce stress and lose weight

• Fuel up with a big breakfast and taper to a smaller dinner.
• Focus on protein and healthy fat (from fish, olive oil and avocado).
• Keep carb intake between 80 to 120 grams daily from sources like sweet potatoes, quinoa, berries and leafy greens. (More carbs for people working out.)
• Boost immunity with vitamin-C-rich citrus, eat soothing magnesium-rich foods like dark chocolate and dodge stressors like skipping meals, intense cardio and caffeine.
• Slimming supplement: The amino acid L-theanine is proven to promote relaxation. Ask your doctor for personalized dosing, but 100 to 200 mg once or twice daily helps many.
• Exercise: Opt for low-impact choices like walking.

Genetic weight-loss type #2: The toxin type

Do you often feel puffy, inflamed or fatigued, despite eating well and exercising? “If you’ve ‘done everything right’ and the scale still won’t budge, this may be your category, called Detox Bound,” says Dr. Pobee. “Up to 60 percent of women have genetic variations that slow detox pathways, meaning their bodies hold onto toxins that interfere with metabolism.” When this happens, your body holds onto weight as protection, storing harmful toxins inside fat cells to keep them away from vital organs.

Try this plan to boost detox and lose weight

• Eat cruciferous veggies to support liver detox and sulfur-rich garlic, onions and eggs to provide the building blocks for the body’s most powerful cleanup compound: glutathione.
• Snack on antioxidant-rich berries and fiber-rich legumes that trap toxins like sponges and flush them out of the system.
• Visit a sauna to sweat out impurities and focus on sleep to rev cellular renewal.
• Slimming supplement: Consult your doctor about ways to support cellular repair and detox pathways, such as taking 250 to 500 mg of NMN (nicotinamide mononucleotide).
• Exercise: Try low-impact cardio (like jumping on a trampoline) to reduce swelling and flush toxin-filled fluid from tissues.

Genetic weight-loss type #3: The hormone havoc type

Started gaining in midlife? “If you feel like your body changed after 40—with weight gain, mood swings and sluggish energy—this is likely your type, called Hormone Havoc,” says Dr. Pobee. “Women often have genetic predispositions that cause imbalances in estrogen, thyroid and insulin.” Over time, those can worsen.

Try this plan to support hormones and lose weight

• Eat slowly and mindfully.
• Avoid intermittent fasting and calorie restriction (which can send blood sugar rollercoasting) and low-carb diets (which often lack the fiber needed to support hormones).
• Enjoy plant-based estrogens from flaxseeds, soy and lentils and focus on protein to ward off muscle loss as estrogen dips.
• Slimming supplement: Talk to your doctor to learn how taking 2,000 to 5,000 IU of vitamin D daily for bone health and vitamins B6 and B12 (25 to 50 mg) for energy and hormone support can help.
• Exercise: Try strength training and yoga.

The amazing results can you expect from genetic weight loss

The long-term results speak for themselves: Dr. Pobee sees patients shed up to seven pounds in one week and as many as 40 pounds in three months. How? Research proves it really works. Personalized nutrition plans based on genetics can lead to 2.5 times more belly-fat loss, compared to generic diets, according to research in the American Journal of Clinical Nutrition.

And in a study in Nutrition Journal, 73 percent of people who lost on a genetic-influenced plan kept the weight off after 300 days compared to just 32 percent of those on a traditional diet. In additional research published in Trends in Food Science and Technology, folks eating based on genetic info (like knowing about mutations such as FTO) lost 5.6 percent of their body weight; those who didn’t gained 2.2 percent.

Ready to unlock your body’s secrets? There’s never been more free and affordable genetic weight-loss wisdom available for people than there is now. Learn more in Dr. Pobee’s book, Lean Genes, or take her free genetic quiz at her site Genetic Weight Loss. Dr. Pobee encourages, “Your genes are not your destiny, they are your strategy!”

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

Want relief from constant cravings without the high cost of GLP-1 drugs like Ozempic and Zepbound? Montana grandmother Jen Jodrey, 53, says a surprise alternative—Contrave weight loss medication—worked wonders for her. Keep reading to learn about the lower-cost medication that helped get rid of her “food noise,” depression, high blood pressure, high cholesterol and arthritis as she dropped four sizes. “I feel like I got my life back,” she shares. The good news: Experts say millions more of us also stand to benefit.

Why Jen chose Contrave over Ozempic for weight loss

Jen’s story may sound familiar to those of us over 50: Hormonal changes hit, and she started packing on pounds. “I tried to eat less and move more, but I craved all the wrong things from the moment I woke up until the moment I went to bed,” she recalls. She kept gaining. Her energy drained away; everything hurt. Depression set in. Finally, her doctor offered a GLP-1 (a type of drug that spikes the hormone GLP-1 to kill hunger and improve blood sugar). Jen hesitated, even though she’d seen Ozempic work for others. Was it right for her? Could she pay for it long term?

To learn more, she hit the internet. And that’s where she read about Contrave, a different type of oral weight-loss medication with solid science behind it. A pharmacist told Jen how to get it for $99 monthly (through the CurAccess program; learn more at Contrave.com.) “I knew I could pay for it by skipping McDonald’s and Domino’s,” she laughs. Jen’s doctor agreed she was a great candidate. Within two weeks, before she was even taking a full dose, something shifted. “I wasn’t thinking about food all the time,” she says.

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Weight Loss

Ozempic Prices Are Soaring—Experts Reveal 5 Ways to Save on GLP-1 Meds

Not long ago, the FDA announced there’s no longer a shortage of Ozempic, Wegovy, Zepbound or similar drugs used for weight loss. Is that good news for the millions of us who struggle with excess pounds? Not exactly. During the shortage, pharmacies were allowed to make special low-cost ‘compounded’ versions of the meds. But that […]

How does Contrave weight loss medication work?

It’s a prescription pill that combines a hunger-reducing antidepressant (bupropion) with a medication (naltrexone) that softens the high we feel from things like alcohol and food. “It works on key centers of the brain to help reduce emotional eating and cravings,” explains Brynna Connor, MD, an Austin-based integrative health expert and ambassador for NorthWestPharmacy.com. It’s been FDA-approved since 2014.

Since starting Contrave, Jen has lost 61 pounds, or about 31 percent of her starting weight. Average loss on Contrave is closer to eight percent, yet Jen isn’t the only super-loser: A study in the journal Obesity found 30 percent of people lost 15 percent body weight or more. How does Contrave compare to the oral GLP-1s? The Wegovy and Foundayo (orforglipron) pills cost about $299, or three times more than $99 Contrave—but they don’t work three times better. Tests show the Wegovy pill is the most effective, helping 47 percent of people lose 15 percent or more.

Meanwhile, with Ozempic and Wegovy shots, the average person loses 15 percent of their body weight for about $349 per month; Mounjaro and Zepbound shots take off about 20 percent for $449 monthly.

Contrave and GLP-1s are typically prescribed at a lower initial dose to minimize side effects. For Contrave, common side effects can include nausea, constipation, headaches, dry mouth and insomnia. “These tend to subside over time,” notes Dr. Connor.

Who is Contrave weight loss medication best for?

A gentle reminder that you always need to talk to a doctor to know what’s best for you. Contrave isn’t a good fit for folks with certain health conditions. And it’s typically only prescribed to people who are obese or overweight with health issues like prediabetes or sleep apnea. Dr. Connor says Contrave can be great at reducing “brain hunger”—those urges to eat that have little to do with how full you are. 

Contrave is part antidepressant, so it may also help improve mood and make you less inclined to want comfort food. So Contrave will potentially “help you eat less and reduce calorie intake, leading to gradual weight loss,” she notes. Is it a quick fix? No. It can take eight to 12 weeks to see meaningful results. And those results will be best if you adopt a healthy lifestyle, adds Dr. Connor. Jen came up with an inspired way to do just that.

How Jen went next-level with Contrave

Jen had often heard people talk about benefits of intermittent fasting—like improved blood sugar, extra energy and easier weight loss. But with a brain fixated on food, “I thought I could never go 16 or 18 hours without eating,” she recalls. Then Contrave came along.

After years of obsessively tracking her food and weight, she loved the idea of simply having a six-hour window each day during which she could eat until she was full. As Contrave kicked in, she had no trouble following that schedule. On weekdays, she emphasized protein, veggies and good fats (things like chicken breast, salad and nuts became go-tos). On weekends, she relaxed a bit, allowing herself pizza or a restaurant meal. 

“I didn’t count calories at all,” she says. “I just ate until I felt satisfied. Contrave made it so I could actually do that and still lose weight. It was the perfect balance for me.” She suddenly had more energy, and she used it to go to a community gym during her lunch hour.

Weight Loss

No Injections Needed: How Women Over 50 Are Losing Weight With Contrave

If you don’t like the high prices that can come with popular weight-loss drugs like Ozempic—or the needle pokes they require—we have good news. A little-known oral diet pill called Contrave is affordable and helps people painlessly reach their weight-loss goals. In fact, Woman’s World reader Janet Allen lost 115 pounds with it. Keep reading […]

Since losing weight, Jen is thriving

Jen lost 13 pounds the first month and her mood began to lift; by the two-month mark she had significantly more energy and less pain. Over the course of 18 months, her blood work got better and 61 pounds disappeared. Now two years later, she’s on a maintenance dose of Contrave (which can be taken indefinitely).

She knows the drug isn’t for everyone but she still wants to spread the word. “I’m not exaggerating when I say I was barely making it through the day when I started. Now I’m thriving. My kids say they got their mom back!” If you’re struggling with constant cravings and weight gain, talk to your doctor. Contrave weight loss medication might be an option neither of you has considered yet—and if you’re anything like Jen, it can make all the difference.

This story originally appeared in the May 4, 2026 issue of Woman’s World.

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Ready to ditch restrictive dieting and the long-term starvation tactics it often requires? Good news: You can lose weight by adding more meals to your day—as long as they’re made up of quality calories. That’s what Jodi Echakowitz learned when she consumed the exact same number of calories but switched from eating two big processed-food meals a day to five balanced mini meals—a move that helped her lose 55 pounds and 14 belly inches in her 50s! This approach also beats brain fog and improves memory. Here, the science, satisfaction and mental surge when you eat more to lose more weight.

Can eating more meals help you lose weight?

“Yes, eating five small meals a day compared to two large meals can improve health and body composition in women over age 40,” confirms Nneoma Oparaji, MD, an obesity medicine specialist who treats midlife women via telemedicine through MDLive. When muscles are fueled all day with nutrient-dense protein, our metabolism soars. Proof: Women who ate the most protein had waistlines 7.6 inches smaller than those who skimped, finds one study in The Journal of Nutrition.

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‘I lost 55 pounds eating more’—One woman’s true story

Skipping meals wasn’t helping Jodi’s health. The busy Toronto-based business owner always described herself as a “professional yo-yo dieter.” She says, “I could never maintain.” And after turning 50, things got worse: more weight gain, digestive problems, sleep disruptions. “I had no energy to climb the stairs in my house.”

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But brain fog was her biggest worry. “I couldn’t remember my clients’ names or the word fridge!” Afraid she had early-onset Alzheimer’s, Jodi underwent cognitive testing. That’s when the doctor, seeing nothing wrong, asked: “How’s your nutrition?”

Her eating patterns weren’t great. Jodi skipped meals, only eating twice a day. By the time she did eat, she was famished, grabbing whatever was easy. So one of her two meals was often a family-sized bag of potato chips rather than the lean proteins, fruits and vegetables that make up a more balanced diet.

Jodi got inspired to make a change

Looking for a better way, Jodi got inspired online by fitness trainer Michelle MacDonald— founder of The Wonder Women coaching program. MacDonald had trained her own mom, Joan, who lost 66 pounds in her 70s and became a social media sensation with millions of followers on Instagram @TrainWithJoan. Jodi thought, “If somebody can do that at 70, I can do it at 51.”

She embraced quality calories by eating more meals each day

The first change Jodi made with MacDonald’s help: eating five meals a day. It would be the same amount of calories (around 1,300) she was used to, but instead of simple carbs, she ate satisfying protein, fiber-rich plants and healthy fats. At first, she aimed for 150 grams protein, 85 grams carbs and 40 grams fat daily, adjusting those numbers along the way.

MacDonald explains why her Macro Mastery plan works: “We create a diet that matches your calories, but we change the macros and when you’re getting that food. With that alone, we see incredible results. You aren’t going to be hungry. It’s easy street.”

Jodi’s amazing results from eating 5 meals a day

True enough, Jodi dropped around 7 pounds every month by eating smaller, more frequent meals. “It felt like it was more food than I’d ever eaten before.” She also felt better. “The gut issues I’d had my whole life went away.” Within four months, her memory improved too. Jodi dropped 55 pounds in nine months, weighing less than she did before having her two kids decades earlier. Even better, she has successfully maintained her weight for three-and-a-half years. “I’m now the healthiest I’ve ever been. I’m also stronger and have more muscle.”

Remember how Jodi could barely climb stairs? “I just got back from climbing Mount Kilimanjaro—which is higher than 19,000 feet!” She says, “This entire journey has been life-changing. This is who I was always meant to be!”

Jodi got stronger along the way too

While eating more protein-rich meals, Jodi also focused on adding physical activity like strength training and cardio. (Follow her on Instagram @jodi.echakowitz.) Those habits reshaped her figure. She lost 14 belly inches. “I literally reconstituted my body composition.” Her flat “pancake butt” became shapely and her bust changed from a 38DDD to a lifted 34C. But she didn’t do it alone. Her husband lost 47 pounds too. After nearly 40 years together, she says, “being able to hug and fully wrap our arms around each other again is such an incredible gift!”

5 ways eating more often transforms your health

If you’re trying to reach a healthy weight, here’s how small, frequent meals packed with protein can boost your results:

It revs your energy

Maintaining energy levels becomes more difficult with age, due in part to menopausal hormone fluctuations. Delivering consistent fuel to your system through mini meals ensures all-day energy.

It eases digestive discomfort

Some people may experience heaviness or sluggishness after consuming larger meals. Switching to lighter meals consumed at regular intervals throughout the day can be less difficult for the body to digest.

It steadies your blood sugar levels

Dr. Oparaji finds getting a steady supply of nutrients also helps maintain stable blood sugar compared to eating less frequently, which triggers glucose spikes and dips. Research in Diabetes Care shows blood sugar stays 84 percent more stable when you eat six small meals versus two larger ones—no more energy crashes or mood swings!

It stops cravings before they start

“This approach prevents binge eating due to being too hungry,” says Dr. Oparaji.

It clears brain fog

Eating this way minimizes the fogginess that plagues many midlife women, says Dr. Oparaji. Your brain maintains peak performance when it receives nutrients at least every three hours from foods like yogurt and nuts, eggs and whole grains or lean meat and cheese. Eating this way also eliminates the lethargic feeling that occurs after feasting on big portions. Plus, processed foods tax the system without the reward of brain-energizing nutrients you get when you eat a balanced diet.

Your eat-more-to-lose-weight sample meal plan

To find success like Jodi, aim for five satisfying meals a day built around quality calories from protein, high-fiber plants and healthy fats. For more meal ideas and inspiration, check out the book Flex Your Age, by Michelle and Joan MacDonald.

Meal 1 (8 AM): Creamy protein shake to jumpstart your metabolism
Meal 2 (11 AM): Fluffy egg whites scrambled with colorful veggies
Meal 3 (1 PM): Satisfying green salad loaded with protein-rich tuna, hard-boiled eggs and crisp vegetables, dressed with fresh lemon juice, plus crunchy rice cakes on the side
Meal 4 (4 PM): Tasty yogurt bowl topped with protein powder, sweet berries and crunchy nuts
Meal 5 (7 PM): Tender chicken with a rainbow of roasted vegetables

Bottom line: Your healthiest, most vibrant chapter is waiting—and it starts with giving your body the fuel to thrive!

A version of this story originally appeared in the April 27, 2026 issue of Woman’s World.

There is real scientific evidence that spiritual practices including prayer can improve our health and help us lose weight. Ready to get inspired? Meet cancer survivor Kerri Fusselman, who needed to get back in shape so she began her own faith-based weight-loss program. As a result, she lost 117 pounds. Here, she shares exactly how she did it so you can follow in her faithful footsteps.

Why faith became Kerri’s weight-loss game changer

Years ago, Nebraska mother of three Kerri Fusselman struggled with her weight—and felt completely alone. She reveals, “I failed so many times at weight loss, I didn’t think I’d ever succeed.”

Then a friend encouraged Kerri to read the book Heavenly Assignment, a faith-based memoir with extra spaces to journal your innermost feelings and prayers. “That was the first time I realized I could pray about my weight,” recalls Kerri.

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Up until that point, it never occurred to Kerri to pray about this issue. “I had a strong faith, but I felt like God didn’t care how much I weighed,” she says. “He loved me for who I was. But in my research to get healthy, I realized God also wants us to honor our bodies and be healthy so that we can help the people of the world.”

How daily prayer transformed Kerri’s body and mind

After that realization, Kerri got into the habit of using faith-based strategies in her approach to both health and weight loss. “I started fervently praying for my health and my body. I prayed to heal and learn to love my body every single day just the way it was.” She explains, “That was a game changer. My body started transforming overnight.”

Kerri combined her prayer practice with practical action: Eating whole foods with lean proteins and vegetables, practicing intermittent fasting and going to the gym for gentle water aerobics, which felt manageable and easy on her joints. But something felt different this time. “In the first two months, I lost 37 pounds.”

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Walking often seems like a good starting point as we try to lose weight. But how far can it really take us? “As far as you need to go!” insist Kari Newman, Amy Eiges, Traci Day and LaNette Whiteside—four readers who’ve walked off a combined 947 pounds, drastically overhauling their health in the process. Their […]

6 powerful components of Kerri’s faith-based weight-loss journey

Asking God for help in living a healthy lifestyle taught her some heavenly lessons. Incorporating her faith into her health journey did the following things:

It helped her ditch perfection

For Kerri, her Christ-centered approach brought an unexpected gift: freedom from perfectionism. “I gave myself grace and learned to love my body at every single stage. I realized I didn’t have to be perfect. I just had to try every single day,” Kerri says. “When I went to the gym, I didn’t compare myself to other women. This helped me accomplish my goals. When I gave everything I had to that workout, I came home and prayed, ‘Thank you, God for getting me to another day of better health.’”

It welcomed angels into her efforts

This surrender made Kerri more open to asking for help from God and her community. And people showed up, especially the ladies she met in the pool. She found an incredible community of support at her Life Time health club. “Friends did everything in their power to help.”

Here’s just one example: Too intimidated to explore beyond the pool area, Kerri admits, “I had never climbed the stairs of my gym in two years. But the ladies knew I had it in my heart to get healthy. They willed me to it. They took me upstairs to other areas like the yoga and weight rooms. They became my cheerleaders.”

It allowed healing from the inside out

Discovering yoga also became a powerful tool for mind-body connection. “It helped with the mental component of weight loss,” Kerri says. “I told myself: I’m worthy of this time. This was hard, but I could do it. That whole mental part helped me heal from the inside out.”

It allowed forgiveness to remove obstacles

“I started to forgive myself for years of treating my body poorly.” While nourishing her soul, Kerri nourished her body with high-protein yogurt, apples and granola for breakfast, clean snacks like air-popped popcorn and satisfying dinners of turkey and veggies. “I started weight lifting and realized I was good at it. I was strong. In a couple months, I lost 40 more pounds.”

It helped her trust God’s bigger plan

Then came a moment that revealed God’s perfect timing. “By the time I’d lost 60 pounds, my grandson fell and broke his leg. I watch my grandchildren full-time, so I had to lift him in and out of his wheelchair every day. It taught me that God was already working in the background, preparing me and getting me ready for what he was going to need me to do to be strong for my loved ones.”

It reminded her that God’s timing is divine

In all, Kerri shed 117 pounds and felt renewed and more positive in every way. “Reaching 100 pounds lost on December 24, 2024—exactly 10 years after my breast cancer diagnosis—felt divinely timed. It was a powerful moment of reflection on how far I’ve come and how guided I’ve been along the way!”

The miraculous ripple effect: How Kerri’s faith blessed her whole family

In all, Kerri lost five dress sizes and has kept her weight off for more than a year with the help of prayer, healthy eating and exercise. But her faithful decisions didn’t just bless her own body—they blessed her whole family. “My husband Jeff lost 85 pounds and my daughter lost 60 pounds,” Kerri says. Filled with gratitude, she adds, “I have a new grandbaby coming. I’m going to be in great health to be able to take care of my family so much better where I am now!”

A version of this story originally appeared in the April 13, 2026 issue of Woman’s World.

We have some refreshing news: Going gently may be the new way to get healthy. Forget harsh, exhausting weight-loss plans. Research in the Journal of Happiness and Health shows that replacing a tough-love approach with gentle guidance delivers longer-lasting results. So if you’re tired of overworking a diet, here’s an invitation to trade enforcement for encouragement and slow down to slim down. It worked for Cheri Lindsey, who embraced self-care and shed more than 100 pounds! Here’s how Cheri, who appears on the cover of this week’s Woman’s World magazine (get your copy here!), achieved her goal—and how you can copy her success!

Cheri’s 7 easy tips for gentle weight-loss success

Back in 2022, Cheri Lindsey, 51, barely survived a case of COVID pneumonia. She was released from the hospital as an overweight woman with diabetes, who needed oxygen and a wheelchair. Almost dying flipped a mental switch for her to treat herself with more care. “I was very weak.” Slow and steady was the only way forward.

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Here are the seven simple strategies that transformed Cheri’s life:

Try easy exercise

With mobility issues and back pain, Cheri couldn’t attempt the gym. So she used Cheri Schultz’s seated exercise videos on YouTube to get some regular physical activity. As she grew stronger, she moved to water aerobics at her YMCA. “I loved it. You can get a great workout in the water. I tell everybody to start there,” she says of the easy resistance. And at 339 pounds, she realized, “I didn’t have to wear a swimsuit. Bike shorts and a big swim shirt worked.” By the time she got off her supplemental oxygen eight months later, she’d already lost 88 pounds.

Use loving mantras

Her husband was her “biggest cheerleader.” But Cheri needed to learn to cheer for herself, too. Her daily motto became: It’s mind over matter, and baby, you matter! She realized, “It doesn’t matter how long it takes. It’s your journey. Just start.”

Consider flexible ‘lazy’ nutrition

In the past, Cheri went too hard too fast, slashing her calories and suffering from hunger in her weight-loss efforts. She says, “I’d had my gallbladder removed, so my body couldn’t process all of the fats on full keto. I learned that the hard way!” Her nurse practitioner gave her life-changing advice: “ease in, not dive in.”

So Cheri adopted a “lazy” keto approach. She focused on protein and kept her carbs at a comfy 60 grams per day. Cheri also learned about calorie cycling, a method proven to boost metabolism and make the body more resilient—without deprivation. On it, she cycled between different patterns: eating two days a week of 1,500 calories, two days at 1,700, then two days at 1,400 and repeating.

Follow relaxed fasting

Intermittent fasting is known to support weight management, but Cheri admits, “It’s very hard for a diabetic.” If she went too long without eating, her blood sugar levels would plummet. Instead of the traditional 16-hour fast, she used a relaxed 14-hour window. She stopped eating at 6 PM, slept then ate at 8 AM.

Make meal prep low-effort

Cheri relied on ultra-easy meals and kept things deliciously simple while she dropped from a clothing size of 5X to 5. “My air fryer is my best friend. I air fry just about everything.” Pork chops, pizza, enchiladas. She also enjoyed throw-together meals made with comfort foods. She often cut up strips of Egglife zero-carb wraps to make noodle and lasagna dupe dinners. “I love the convenience!” For snacks, she enjoyed ready-to-grab Atkins protein brownies to support healthy weight loss.

Tap into supportive tools

Cheri was prescribed Metformin to help her type 2 diabetes, but it made her sick. So her doctor asked if she’d consider Ozempic. “I’m scared to death of needles,” she says. But she thought of her young nephew, who has to take daily insulin shots for type 1 diabetes, and she got brave. Although she doesn’t think the doses helped much with weight, they lowered her diabetes A1c reading from 8 to 4.9!

Celebrate your victories

Cheri honored all her big and small milestones with gratitude on the way toward reaching her weight-loss goals. “When I hit the 100-pound mark, it was 4 o’clock in the morning. I was so proud of myself. I went on the back porch and yelled, ‘I just lost 100 pounds, if anyone can hear me!’” Another more-recent celebration: “I just got a tummy tuck!”

Over four years, Cheri shed 176 pounds and reversed her high blood pressure and cholesterol. Remember that wheelchair from the hospital? Cheri left it far behind. “Now I don’t need a cane or a wheelchair. I can walk seven miles a day—it’s life changing.” She found, “You really have to change your mind to change anything else. It starts there.”

The science behind gentle weight loss success

Cheri’s transformation isn’t just inspiring—it’s backed by science. Here’s what experts say about why the gentle approach works so beautifully for long-term weight loss.

It calms your body’s stress response

“For women who have spent decades being told to ‘be stricter’ or ‘try harder,’ learning to work with their nervous system instead of against it is often the missing piece,” explains Wellness coach Caroline Tyrwhitt, author of The Mindset Diet. This stops the hormonal signals that instruct the body to hold on to body fat as a misguided survival mechanism.

Tyrwhitt found self-compassion was the “one key that unlocked the ease and flow in weight loss. I found a way to ‘think myself slim.’” The proof? Research in the Journal of Happiness and Health finds that self-compassion influences about 25 percent of all healthy eating choices—that’s huge!

It outsmarts burnout and self-sabotage

If you’ve ever started strong then crashed and burned, you’re not alone—and there’s a reason why. “Small shifts can be layered into your life without triggering the stress that leads to burnout and self-sabotage,” Tyrwhitt adds. The evidence is overwhelming: A review of 20 studies in the Journal of Psychosomatic Research concluded that using self compassion improves weight-loss results. As Tyrwhitt puts it: “Consistency, not intensity” wins.

It’s especially powerful for women over 50

“I strongly advocate for a compassionate, ‘slow and gentle’ focused approach to weight loss in all patients,” says obesity medicine specialist Fernando Ovalle Jr., MD. “This is especially powerful for women 50+ because many have spent decades in restrictive dieting cycles that increased stress hormones, worsened metabolic health and led to regaining weight.” More good news: “When women replace punishment with self-care, they’re more likely to heal their relationship with food, trust their bodies and achieve healthier results.”

Try Cheri’s easy gentle weight-loss menu today

Cheri enjoyed three lazy keto meals per day, plus snacks. “I’m not a good fruit-and-veggie eater, so vitamins played a big role.” She took a multivitamin, B12, probiotics and prebiotics. And Dr. Ovalle advises these guidelines: “Prioritize adequate nutrition (protein), sleep, strength and stress reduction.”

Breakfast: Savor fluffy scrambled eggs made in a pan spritzed with avocado oil. Serve with turkey sausage. Cheri says, “The flavor avocado oil gives food is out-of-this-world!”

Lunch: One of her favorite tricks? Cutting Egglife zero-carb wraps into strips to create noodle and lasagna dupes. Top with Barilla low-carb alfredo and chicken.

Dinner: Air fry juicy pork chops with a smoky, dry-spice barbecue rub. “Skip BBQ sauces filled with sugar.”

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

This story originally appeared in the March 16, 2026, issue of Woman’s World. Additional reporting by Beth Weissman.

Ready to hear about a wild trend helping everyone from famous doctors to Florida grandmas get leaner, stronger and mega-energized? Then let’s talk about sardine fasts. Before you say “eww” consider this: Retiree Patti Bodner, 67, tells us a sardine fast was her secret to dropping five pant sizes, reversing her diabetes and saving $1,000 a month on meds. Then there’s Harvard-trained researcher Nick Norwitz, MD, PhD, who ate 1,000 sardines in 30 days; his YouTube post about the fat-melting and stamina-boosting results is currently breaking the internet. Keep reading to learn how you can use the $1, high-protein fish to reach your weight-loss goals. 

Why the sardine fast went viral

Dr. Norwitz heard about the sardine fast trend (which often involves eating nothing but sardines for 48 to 72 hours) from fellow nutrition expert and University of South Florida researcher Dominic D’Agostino, PhD. Dr. Norwitz figured sardines are like “nature’s protein bar and a multivitamin in one,” and he wanted to see what would happen if he did it for a full month. 

During the experiment, his diet consisted almost entirely of sardines in olive oil, with only an occasional zero-carb non-sardine dinner if he was eating with others. Already really fit when he started, “I lost six pounds in just the first week without a loss in strength or power, and drifted down to about seven percent body fat,” he reports in his viral video. On top of that, “my energy levels skyrocketed.” He found himself wanting to take the stairs to his apartment—and he lives on the 37th floor! 

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Dr. Norwitz’s results are impressive, but what about women over 50? Will the oily fish help us too? “Without a doubt,” says Annette Bosworth, MD, a Florida-based internist who has been using sardine fasts to help thousands reclaim their health. Dr. Bosworth, a keto coach, went looking for a way to help people maximize keto results, “and I kept reading about small fish,” she says. “When I first mention sardines, people yell, ‘No!’” But that’s before they realize sardines taste a lot like tuna and can reverse severe metabolic damage and bust previously unbreakable plateaus.

Retired Navy chief Jane Crummett, 61, used Dr. Bosworth’s guidelines and a sardine fast to wake up her lackluster metabolism. Once a size 24, Jane has lost 70 pounds and sports an 8. “My acid reflux was gone, so I no longer had to sleep sitting up. My IBS and plantar fasciitis disappeared. My fatty liver and prediabetes completely reversed. My thyroid meds were cut in half,” she shares. “Really, everything got better.”

How to try the three-day sardine fast

Dr. Bosworth’s guidelines: Eat only sardines in oil for 72 hours. The clock starts when you eat your first bite of the tinned fish. “Eat as many as you like, whenever you like. There are no limits and no hunger,” Dr. Bosworth says. You can pan-fry or air-fry them if you like for crispiness. You can also eat them right from the can.

Eat sardines whenever hunger strikes—there are no no strict meal times. Your body won’t overeat sardines. “If you can’t get past the flavor, you can have some carb-free hot sauce,” Dr. Bosworth says. But beyond that or another carb-free seasoning, you should only consume sardines in oil, salt, water and black coffee. Keep it up for three days. Then have one last can of sardines. “I don’t let you end the fast until you eat your last bite of sardines at the 72nd hour.” After your fast, she recommends sticking to natural, lower-carb fare. As always, get your doctor’s okay to try any new diet.

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Why is a sardine fast good for weight loss?

You’re actually eating as many sardines as you want, and they’re a great source of protein, so there’s no hunger, says Dr. Bosworth. Yet you’ll get just-right nutrients to trigger certain health benefits of much stricter fasting, like burning lots of stored fat for fuel and shifting into a metabolic state called autophagy that helps turbocharge metabolism and overall health. Plus, Dr. Norwitz says sardines contain a perfect blend of nutrients—including protein, omega-3 healthy fats and creatine—to optimize fat burning and protect against metabolism-wrecking muscle loss. 

Dr. Bosworth says omega-3s deserve a special shout-out. A serving of sardines delivers 2,200 mg of omega-3 fatty acids, which the NIH says is more than twice as much as you get from a typical fish oil pill. In terms of weight loss, omega-3s soothe inflammation, reducing production of inflammatory compounds that inhibit fat burning. 

Omega-3s are also really good at stabilizing blood sugar, which can reduce hunger and cravings. Better blood sugar control also reduces production of insulin, a hormone that promotes fat storage and inhibits fat burning. One study in Clinical Nutrition even found that a daily serving of omega-3–rich sardines slashed type 2 diabetes risk for 78 percent of participants. Dr. Bosworth says these are key reasons a sardine fast can jumpstart fat loss when nothing else seems to work.

Patti Bodner, 67, lost 5 pant sizes on a sardine fast

After 25 years of living with diabetes and spending a fortune on medications, Patti was desperate for a solution. When she tried a low-carb keto, everything began to change. “My cravings went away, and the weight just started falling off,” recalls the Florida grandmother and lifelong dieter. But then, like so many women, Patti hit a plateau—and while her diabetes had improved, it hadn’t disappeared. So she dove into Dr. Bosworth’s three-day sardine challenge. “I’d never had a sardine, but I figured they had to be better than insulin,” Patti says. She found them tuna-like and ate them with mustard for 72 hours. “I had no hunger and crazy energy.” 

The fast jump-started Patti’s weight loss, and her health turned around. Her A1C finally fell back to normal as she eventually lost five pants sizes. “I was led to believe I had a disease that could only get worse. Now I’m off insulin and five other meds. It saves me $1,000 a month at the pharmacy. I’m also back to my high school weight. This has been a miracle!”

What about mercury in sardines? 

Sardines actually have far less mercury than large fish like tuna and swordfish and contain about half the mercury in salmon (which is itself a lower-mercury fish). “The rule is the smaller the fish, the smaller the risk of mercury,” says Dr. Bosworth. “You would need to eat so many sardines to have a mercury risk that it’s not physically possible.”

Not up for a sardine fast? Try adding sardines to your regular diet 

Sardines are unrivaled, and there really is no substitute if you want to try the fast. Part of the reason is because people usually don’t go crazy for sardines as they might for, say, bacon. So you eat less overall, which is part of why the approach works so well. You’re giving your system a break from being overloaded as you flood it with sardine super-nutrients. 

Speaking of super-nutrients… adding sardines to your regular eating plan can still deliver powerful benefits even if you’re not ready for a full sardine fast. Experts say just two servings of sardines a week can significantly boost your omega-3 levels, support healthy blood sugar and help reduce inflammation in the long term. You can add them to salads, mash them with avocado for a quick lunch or enjoy them on whole-grain crackers. Dr. Bosworth says every little bit helps your body heal and thrive!

A version of this story originally appeared in the June 19, 2023 issue of Woman’s World

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, Woman’s World.

Here’s something we want to shout from the grocery-store rooftops: Eating healthy doesn’t have to break the bank. While we can’t control rising food prices, real people everywhere are still losing weight and transforming their health using simple, affordable grocery store staples. And we have cartloads of proof: surveys, success stories and shopping lists filled with the best healthy foods to eat for weight loss. Keep reading to learn the secrets that are helping Americans save their health and their cash!

8 low-cost groceries that weight-loss winners routinely buy

The weight-loss app Lose It!—trusted by 57 million members—analyzed the eating habits of all users who successfully lost 10 or more pounds within a 12-week span in 2025. They found that they most commonly consumed the same eight low-cost, healthy foods:

• Hamburger meat
• Canned tuna
• Eggs
• Peanut butter
• Bananas
• Canned tomatoes
• Frozen broccoli
• Spinach

Other top entries included blueberries, canned black beans, turkey bacon, rotisserie chicken, oatmeal, protein shakes and Greek yogurt, all of which can support healthy weight management in the long term.

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A doctor’s simple equation for eating healthy and saving money

“Eating healthy can absolutely save you money at the checkout counter,” says Stacy Heimburger Smalley, MD, a lifestyle medicine doctor known as the SugarFreeMD. She says the key is eating what keeps us satisfied. “Healthy, high-fiber, nutrient-dense food makes you feel fuller faster and reduces the cravings that keep us hungry.” Her equation for healthy eating: “Less sugar = less hunger = less food.”

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How Hunter Stoler lost 50 lbs and saved $11,000

Health coach Hunter Stoler, who shares tips on Instagram at @HealthWithHunter, discovered this truth firsthand when he transformed his own life with inexpensive, healthy foods for weight loss. A few years ago, Hunter found himself spending a fortune on restaurant take-out and realized something had to change. “I looked down and realized my plate was all carbs.” He turned to Weight Watchers to get reacquainted with healthy portion sizes and gravitate toward more protein and fiber.

“I realized I was so much more satisfied,” he says. He dropped 50 pounds and saved nearly $11,000 on food costs that year. Now, he’s coached more than 300 people and has a half million followers on Instagram, sharing discount codes and grocery shopping tips. “Eating healthy costs far less than eating processed fast foods,” he promises. Here, more easy tips to try:

Start saving at home

“Whether you’re using a Keurig or making cold brew coffee like I do at home, it’s under 50 cents a serving vs. $6 a day at a coffee shop,” says Stoler. “You could save $40 a week!”

Another easy win? Take your lunch to work. By controlling the ingredients, you ensure items are more nutritious and lower calorie. “You can make a meal that is bigger, healthier and tastier at home,” he found.

Use grocery store smarts

“Go in with a plan and never shop hungry,” he says. Use the 80/20 rule: Get 80 percent of your food from the perimeter of the store where you find meat and produce and limit 20 percent to the interior for condiments and snacks. “Buy frozen blueberries instead of fresh.” Or order groceries online to eliminate 100 percent of impulse buys.

Upgrade your ingredients, not your quantities

“I realized quickly that certain products contained chemicals and preservatives that made food more addictive,” says Stoler. So he swapped to cleaner brands like Siete chips (a popular Doritos dupe) when they went on sale. “I instantly felt less bloated and had less brain fog.”

Choose better protein bars

Many protein bars are packed with sugar, essentially making them just “glorified candy bars,” he says. So look for ones low in added sugar. Aim for a good protein-to-calorie ratio: about 1 gram of protein for every 10 calories. He recommends options like IQ Bar or Jacob Bar.

Find your go-to meals and stick with them

By eating clean foods like low-calorie zucchini, Stoler comfortably dropped his daily calories by 50 percent. He also started spritzing avocado oil instead of pouring heavy cooking oils into his pan, using less with each meal. As a bonus, he found he needed to buy fewer groceries.

Why it works: “When we identify meals that make our bodies feel good, we eat them over and over,” Dr. Smalley says. Plus, changing our food choices is far more affordable than prescription weight-loss medications like Ozempic.

Buy in bulk and meal plan

Jen Reagan’s story is equally inspiring: She lost 40 pounds and feeds her family of four each week on a budget of $75. She always buys in bulk when items are on sale and she shares her meal plans at Low Dough Family.

Start small and build healthy habits gradually

Stoler advises, “Focus on improving one thing in your life daily. Don’t revamp your entire pantry now. Finish what you have and replace them with cleaner ingredients.”

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More savings and success from Stoler’s clients

Stoler’s client Sara, 52, of California, calls Stoler’s advice “a life changer.” She saved $100 a month on food and lost 18 pounds.

Roseann, 55, of New York, lost two pant sizes. And while she says individual high-quality food products may not be cheaper now, she’s buying less food all together. “It’s an investment in my health. In the long run it works out.” She also saves by having fewer doctor visits.

Norma lost 40 pounds and now saves $300 every month!

Norma Lyons, 62, had to improve her glucose levels fast or she’d need prescription medication. So she cut back on sugar and carbs and in 90 days she lost 20 pounds and reversed her prediabetes. Her biggest tool: wearing an over-the-counter biosensor to monitor her glucose levels. (She uses Stelo by Dexcom.)

The tool taught her which foods were triggering cravings and blood sugar spikes. Instead, she focused her food budget on buying satisfying chicken, quinoa and avocado that didn’t give her spikes. She also bought affordable black beans, cannellini beans and hummus to use in sandwiches and salads. She saves up to $300 a month on food. “It’s very empowering. I wish I’d known this years ago!”

In all, Norma dropped her clothing size from 14 to 4 without taking medication. Now she shares her advice with her nearly 2 million followers on TikTok @LowCarbNorma. “My mission is to increase glucose awareness and the impact of simple changes!”

4 affordable, healthy meals for weight loss

Online, Stoler shares low-cost grocery hauls from Target, Costco and Walmart. “I’m making food at home, buying quality snacks and stocking up when they’re on sale.” Find his favorite discount codes on his Instagram page. He recommends these meals:

Breakfast: Spritz a pan with avocado oil and cook eggs. Serve with turkey bacon and frozen blueberries.
Lunch: Build a big protein bowl using roasted chicken, zucchini and sweet potato wedges.
Dinner: Enjoy hamburger or steak, plus salad with a sugar-free dressing like Primal Kitchen brand.
Dessert: Savor some dark chocolate or yogurt with cocoa cereal on top.

An invaluable message: “Health is wealth,” says Stoler. In fact, a recent survey finds 81 percent of people would save on expenses if their health improved. So start slowly improving your grocery picks to feel your best without breaking the budget!

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

This story originally appeared in the February 16, 2026, issue of Woman’s World.