Category: Fitness

Sharing more about how I’ve been working on Spanish over the past couple of years and what has helped me the most. Spoiler: Duolingo did nada for me.

Hi friends! How are you? I hope that you’re having a lovely morning. We did a waterpark and theme park yesterday, so I have a feeling today will be a little more low-key.

Now that we’re heading into our 4th week in Spain, I figured I’d do a little update on my Spanish journey and some of the things that have helped me the most. I think that as an adult, it’s so important to be a *beginner* at things; to challenge your brain in a new way and try out the hobbies and activities you’ve always wanted to do, even if you’re not good at first. I know many of my friends out there have a goal of learning a new language, so I hope this post is helpful! I’d also love to hear any strategies that have worked for you.

My Spanish journey

A little background:

– Growing up, my mom’s side of the family often spoke Spanish. Because of this, I’ve always been able to understand it, but never spoke it. I would do the thing where my family would ask me something in Spanish, and I’d respond in English. When people would speak Spanish around me, I knew what was going on, but didn’t contribute to the conversation.

– I took Spanish classes in elementary and middle school (super basic stuff) and minored in Spanish in college. I thought that it would be my chance to feel fully confident and fluent in Spanish. I wrote essays, read novels, analyzed poetry, but maybe spent 5% of the time in my college Spanish classes actually SPEAKING Spanish. So once again, it just solidified my understanding, gave me the ability to write and read in Spanish, but didn’t really get me to my goal of feeling confident speaking.

– A couple of years ago, I decided that I was going to start practicing again and really get the hang of things. We love to travel, I love to be able to interact with people in different locations, so it became really important to me. Some of our closest friends are Colombian, and they have friends who speak Spanish, so I wanted to be able to contribute and feel more comfortable with speaking. Also, I would like to start working with IHP clients in Spanish starting early next year.

I tried a few different things to refresh my skills and feel more confident speaking.

Here’s what has made an enormous difference and here’s what did absolutely nothing.

Learning Spanish as an adult

APPS:

I have not found an app that is helpful for real-world situations. I’ve tried both Duolingo and Babbel and was unimpressed with both. I feel like it’s a lot of matching and vocabulary, but little understanding behind the grammatical rules and how to use the languages in real life. Also, most of the time, you don’t even remember what you were doing. Even with using apps on an on for a bit, I didn’t learn anything new.

VIRTUAL AND IN-PERSON TUTORING:

This has been the biggest gamechanger for me. I did a ton of research and came across Italki and it’s been my go-to for Spanish tutoring. I have tutoring at least once a week, but also have homework throughout the week in reading, writing, fluency, speaking, and listening. It took me a little while, but I found a tutor that pushes me (he’s actually kind of mean sometimes hahah) but is taking me OUT of my comfort zone and to the next level. (If you’d like his info, please lmk and I’d be happy to pass it along!)

PRACTICING SPANISH IN SPAIN:

Last year when we came to Spain for about two weeks, I was like, “Here we go. This is my chance!” It was a nice little confidence booster to feel like I could do it. I could order food at restaurants, ask and answer questions, order cabs, it was really NBD. Last year, I felt like locals spoke English a lot to us and was surprised by how many people in Sevilla spoke English. It feels like the opposite experience this time because of my determination to only speak Spanish while we’ve been here. I’ve been surprised by how easy and natural it feels, and have only been English-ed a couple of time. 😉

I’ve also had the opportunity to work with a lovely Spanish tutor twice a week while we’ve been here!

Most of my conversations out in the world have been surface-level: store and restaurant interactions. Buuut my deepest conversations have been with taxi drivers! In Barcelona, we chatted about a lot: the economy, quality of life in the US, how much schools and groceries cost… I loved it. I’m excited to continue practicing while we’re here and to come home and maybe finally speak Spanish with my many Spanish-speaking friends. 😉

So tell me, friends: what are you a beginner at these days?

Are you working on learning a new instrument or language? I’d love to hear about it!

xoxo

Gina

When it comes to pelvic floor health, women are typically not well educated about how their bodies function.

From a young age we’re taught that vagina’s are dirty and a shameful part of our bodies. We’re told vaginas are smelly and gross by boys, then later men, who want to make out with us but don’t care much about our actual pleasure. When we go to doctors about peeing when we jump or painful sex, we’re often dismissed and told that these are normal things that happen in a woman’s body, so just get used to it, babe.

Many women don’t even know that their pelvic floor is an essential part of their anatomy and that good pelvic floor health can be life changing.

Dr. Sara Reardon wants to change that.

Known as “The Vagina Whisperer” on TikTok and Instagram, Dr. Reardon has spent countless hours online educating people on the basics of female health, since this is a topic that isn’t really ever covered in health class. Now, with her new book Floored, she wants to give women essential information about pelvic floor health so they can take the power back into their own bodies.

What Dr. Reardon explains in the book is that pelvic floor health isn’t just for postpartum or perimenopausal women, but that pelvic floor health is a fundamental part of good health care for anyone with a pelvic floor – so basically, all of us.

But for women who are more familiar with medical professionals gaslighting them about how their bodies feel “down there,” this book can give them valuable information about their bodies that is often overlooked by medical professionals.

In this Q&A, Dr. Reardon answers questions about why pelvic floor health is so important, how you can recognize it in yourself, and how to take care of your pelvic floor – including tips for continuing to exercise with pelvic floor dysfunction – so you can feel better in your body.

Floored is out NOW. Get a little taste of what to expect from the book in our interview here!

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Naomi: In your book you write, “Although pelvic floor issues are common, they are not normal.” Can you explain what you mean by this? 

Dr. Reardon: Many women experience pelvic floor issues like urinary leakage or painful sex after pregnancy, birth, and menopause. So yes, these issues are common but they are not normal for the pelvic floor. leakage or pain and we need to normalize pelvic floor conversations so women know solutions are available instead of normalizing pelvic floor problems.

Naomi: Why do you think we’ve created the belief that pelvic floor issues are simply a normal part of life for women? 

Dr. Reardon: First off, the majority of medical research has always been done on men and by men, so it’s difficult to know what women are experiencing and to prioritize that research. Also as women, the narrative has always been that these are normal issues but we also don’t know what normal is because we aren’t educated about this part of our body. We may get some sex education or period education as young women but we don’t get pelvic floor education and that’s what I hope to achieve with Floored. 

Naomi: What are some common signs of pelvic floor dysfunction, other than just peeing when you run or jump? 

Dr. Reardon: Urinary leakage with coughing, running or jumping is common and other common bladder symptoms are frequent urination during the day or night, difficulty starting your urine stream or incomplete bladder emptying. Other signs are painful sex, difficulty achieving orgasms, bowel issues like constipation or hemorrhoids, pelvic organ prolapse and even low back pain and hip pain.

Naomi: Many women avoid exercising because of pelvic floor issues, worried they’ll leak when running or jumping or even squatting. But should women actually avoid exercising if they have pelvic floor dysfunction?  

Dr. Reardon: Instead of avoiding exercise completely, I would actually modify exercise. That means decreasing the amount of weight you’re lifting, the distance or speed you’re running, or modifying movements so that leakage, pain or pressure don’t occur. Then you can train your pelvic floor by working on strengthening, relaxation or coordination and gradually increase your speed or intensity once your pelvic floor is stronger and more functional.

Naomi: Within the fitness world, there is often a lot of misinformation about health and wellness. What are some of the more outlandish claims that are sometimes made about pelvic floor health that people should ignore and avoid? 

Dr. Reardon: The amazing thing about the internet and social media right now is that there is a wealth of information, but as you mention, a lot of it is by uncredentialed individuals and not backed by science and research. Certain things like the idea that how tight your pants are or peeing in the shower can cause pelvic floor issues, or that sitting on a vibrating Kegel chair or steaming your vulva and vagina to fix your pelvic floor issues, are all myths. Pelvic floor healthcare is much more nuanced, and it’s important to recognize the difference between wellness and healthcare and that some of these practices could cause your problems to get worse versus get better.

Naomi: Why is there such a stigma around talking about women’s health, particularly about vaginal and pelvic floor health? 

Dr. Reardon: As young women and girls we’re never educated about this part of our body and a lot of conversations can circle around the belief it is smelly or gross or private or inappropriate to talk about. So if issues arise, we may feel embarrassed or ashamed to discuss them or not even know where to go to get help. I always say we want to normalize pelvic floor conversations instead of normalizing pelvic floor problems. This body part is like any other body part and it deserves proactive, preventative, and timely care instead of dismissing issues as normal. 

Naomi: What is something you wish every woman knew about her pelvic floor? 

Dr. Reardon: Starting with the basics, I think most women may not even know that they have a pelvic floor. And that at every stage of a woman’s life, from menstruation to becoming sexually active, from pregnancy to postpartum, and from perimenopause to well beyond menopause, your pelvic floor care requires something different. Your pelvic floor is connected to core support, bladder and bowel function, sexual function, menstruation, childbirth and menopause. If you’re experiencing any issues in these areas your pelvic floor is likely involved and needs to be addressed. No matter how long you’ve experienced a pelvic floor problem, it’s never too late to get help. Progress is possible. Also, Kegels are not the Holy Grail of pelvic floor care. Kegels are for pelvic floor strengthening and many women need pelvic floor relaxation, so performing Kegels could actually make an issue worse if it’s not the appropriate treatment. 

Naomi: If someone thinks they might have pelvic floor dysfunction, what steps should they take to improve their pelvic floor health?  

Dr. Reardon: I would start seeking treatment and options right away. These issues typically don’t get better with time and so the longer you wait to address them the harder or more timely it may be to see progress. The great thing about medicine right now is you have options you can seek in person care from a pelvic floor therapist, you can do a telehealth session, you can do an online workout program like the V-Hive, or you can read my book Floored to start getting tips and guidance to do at home.

Naomi: Women’s health is often neglected by doctors and their pain dismissed. What can we do to better advocate for ourselves in those situations? 

Dr. Reardon: Medical providers will often not ask about these issues so it’s important that we bring them up ourselves and if they are dismissed as normal or we are told to give it more time I would push harder to get a referral to another medical provider seek one out myself or proactively check in with a pelvic floor therapist. Unfortunately many medical providers have not been educated on how to screen, refer or treat these issues. Do not let being dismissed be the end of your story; you only get one pelvic floor and you have to advocate for its care.

Naomi: Why did it feel so important for you to write this book? 

Dr. Reardon: One in three women will experience a pelvic floor issue at some point in their lifetime. Urinary leakage is more common than osteoporosis, diabetes and hypertension. Yet women are less likely to get treatment for a pelvic floor problem. It’s not that these issues don’t exist, it’s that as a medical community we’re not prioritizing addressing them. I hope that Floored not only helps women be more educated about their bodies but also that their medical providers gain an understanding of how to better support women and their pelvic floor health across the lifespan.

So if something feels off down there, don’t shrug it off—your pelvic floor deserves your attention, and you deserve care that actually listens. –Naomi

Fiera Fulluptuous Lip Plumper has earned a place in many beauty routines due to its clear and consistent outcomes. This review looks at why it stands out, based on feedback and factual data.

Hydration Meets Plumping

Fiera Fulluptuous focuses on two main results: visible plumping and strong hydration. Its formula is designed to provide a fuller look along with improved moisture, which helps lips feel more comfortable and less prone to dryness.

When applied, users report an immediate change. The effect appears within minutes, which is helpful for anyone who wants fast results before heading out or starting the day. Feedback supports that the look is subtle and not exaggerated, matching the goal of a fuller but natural finish. The texture is smooth and easy to spread, stopping lips from feeling sticky or heavy.

The results are long-lasting. Many report that the plump look and hydration last for several hours. This reduces the need for frequent reapplication, which can save both time and product.

Immediate And Lasting Impressions

One point that sets Fiera Fulluptuous apart is the speed at which it works. Users often highlight that the fuller lip appearance shows up within minutes. This makes it a practical choice for those who value efficiency. The plumping effect is not fleeting either. Users say it often lasts through daily activities such as eating or drinking.

The shine provided by the product is subtle. It does not create an artificial or plastic look. Instead, lips take on a soft, healthy sheen that stays natural. The color payoff is also praised. Many find it enhances the shade of the lips without becoming overbearing.

Application That Works For Most Routines

Applying Fiera Fulluptuous Lip Plumper is straightforward. The built-in wand assists with targeted spreading. Users are instructed to twist open the wand and swipe the product across the bottom and then the top lip.

A single application is enough for most people. The makers suggest once or twice daily for best results, stating extra layers are usually not needed. This fits well into basic routines, providing plumpness and moisture without extra effort.

The mild tingling felt upon first use is a common effect of many lip plumpers. Here, users say it is gentle and present but not painful or irritating. There are no reports pointing to stinging, redness, or discomfort from daily use.

Moisture That Goes Beyond The Surface

Hydration is a key benefit. Many users mention that their lips are softer and smoother soon after application. This benefit lasts, with lips staying hydrated for hours. The product’s formula does more than plump. It works on dry spots and fine lines, resulting in a smoother shape.

Users who struggle with dry or chapped lips find this feature helpful. Instead of causing peel or flake, Fiera Fulluptuous keeps lips conditioned. The benefit of sustained hydration is clear for those who want to skip extra balms or creams in their makeup routine.

Natural Look, Natural Feel

A common complaint about some lip plumpers is their waxy or sticky texture. Fiera Fulluptuous is seen as different here. The finish is light and comfortable, not leaving residue or shine that looks out of place. Lips look healthy and fuller, with a slight enhancement of natural color.

There are no reports of drying out over time, even with repeated use. Instead, the smooth formula supports a fresh look that matches the natural shape and tone of the lips. It avoids the uneven plumping that can happen with harsher options.

Focus On Comfort And Wearability

Many users report that they can wear Fiera Fulluptuous alone or with favorite lip colors. The comfort level is high. It does not cause burning, heaviness, or stickiness. For busy routines, its long wear makes it easy to rely on.

The mild tingling that comes with application fades quickly, replaced by softness and moisture. This product seems suited for those with sensitive lips who wish to avoid harsh chemicals or irritants. Reports mention no irritation, no redness, and no signs of allergic reaction in regular use.

Practical Choice Instead Of Fillers

Some people seek fuller lips but want to avoid procedures or high-maintenance treatments. Fiera Fulluptuous is marketed as a skincare-first option. It delivers visible volume without going beyond what is comfortable for daily use. The product claims to enhance rather than overpower, maintaining the natural lip shape and color while adding moisture and fullness.

Those who try this product often compare it to more invasive solutions. They tend to prefer Fiera for its lower cost, ease of use, and short application process. There is also comfort in knowing the formula does not overreact or cause lasting side effects.

Side-by-Side With Other Plumpers

People often compare Fiera Fulluptuous Lip Plumper with options from Buxom, NYX, or Too Faced. Each product has its own texture, finish, and effect. For example, Buxom tends to give a glossy finish, while NYX provides more color choices.

When looking at many product reviews, including the Fiera Fulluptuous review, common points include comfort and the absence of irritation or dryness. Many mention Fiera’s smoother feel and longer hydration. Such reviews help buyers see differences in wear and results based on actual use.

User Approval And Practical Results

Fiera Fulluptuous enjoys consistent praise from those who want both comfort and visible results. Users state that the color is attractive, and the formula does not gather in lip creases or feather along the edges. Many note it is easy to wear on its own or as a base for lipsticks and stains.

Satisfaction runs high for those seeking a basic, reliable way to achieve a fuller look without looking overdone. People who report frequent irritation with lip products often find this one cushions their lips and avoids reaction.

The hydration benefit also means lips look less lined, which contributes to a smoother finish. Reviews point to better lip volume along with a softer and more flexible texture. Many users recommend the product for those who have tried other plumpers and been unhappy with the texture or wearability.

Visible Enhancement Without Compromise

Few products in the category offer both long-term moisture and an increase in lip volume. Fiera Fulluptuous achieves this balance. It does not cause the dryness or uneven finish that can appear with other brands. As a result, daily use supports smoother, fuller lips without the risk of flaking or irritation.

Its simple application, reliable effect, and smooth finish make it a popular choice. People who want an alternative to fillers or who simply want a slight boost in fullness and color each day tend to recommend it to others.

Final Review

Fiera Fulluptuous Lip Plumper shows a steady record of positive outcomes. Reports confirm that it delivers a clear boost in lip fullness and moisture. The shine is understated, the color blends well with most lips, and the formula is comfortable over long hours. Application is quick and easy, with results visible soon after use.

Feedback from regular users highlights the consistent results, lack of irritation, and ability to wear alone or with lip color. Compared to more expensive or intense treatments, Fiera Fulluptuous stands as a sensible option. It offers an easy way for most to achieve fuller, softer lips each day.

The global conversation around weight loss has shifted rapidly over the past few years. Once dominated by gym regimens and diet trends, it now includes an increasing focus on medical intervention. One question that echoes across clinics, online searches, and dinner table discussions alike is: “What drugs make you lose weight?” With the rise of medically approved weight loss pills and prescription medications, individuals are now seeking professional solutions to manage their weight effectively and sustainably.

Today, weight loss medications have entered mainstream health culture. From Ozempic and Wegovy to over-the-counter (OTC) solutions like Alli, there are now more choices than ever. However, not all pills are created equal. Their composition, mechanism, safety profile, and effectiveness vary significantly. Understanding these factors is crucial for making informed decisions.

This article explores the world of weight loss pills in depth. We decode their science, list FDA-approved options, explain their side effects, highlight who they are suitable for, and clarify whether they are enough on their own or need to be paired with lifestyle changes. If you have ever wondered which pill might be right for you or if they actually work, this comprehensive guide will help you make sense of it all.

What are Weight Loss Pills?

Weight loss pills are medications (either prescription-based or available over the counter) designed to help individuals reduce body weight. They do not work by simply melting fat away; instead, they help manage hunger, cravings, fat absorption, or metabolism through various mechanisms.

These pills are typically recommended for individuals with:

• A BMI over 30 (classified as obese), or
• A BMI over 27 with at least one weight-related health condition such as diabetes, hypertension, or PCOS

Various Categories of Weight Loss Pills

These medications are available both as prescription drugs and over-the-counter supplements, but their mechanisms and efficacy vary widely. Here are the major classes:

1. Appetite Suppressants (Anorectics)

These drugs act on the central nervous system, particularly the hypothalamus, to reduce the sensation of hunger. Most appetite suppressants mimic neurotransmitters such as norepinephrine, dopamine, or serotonin to give a sense of fullness. Medications like phentermine and phentermine-topiramate fall into this category and are often considered the best weight loss pills for those who tend to overeat due to constant hunger cues.

2. Lipase Inhibitors

Lipase inhibitors like Orlistat (sold as Alli over-the-counter and Xenical via prescription) work by blocking the enzymes responsible for digesting fats. When fat is not absorbed, it passes through the body undigested, reducing overall calorie intake. This class is often considered one of the top-rated weight loss pills because of its FDA approval and long-term safety data.

3. GLP-1 Receptor Agonists

Initially developed for diabetes, drugs like semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda) are among the best weight loss medications today. They mimic the GLP-1 hormone, which reduces appetite, slows gastric emptying, and promotes insulin secretion. These are generally available as weight loss injections.

4. Dual-Action Medications

These include combination medications like bupropion-naltrexone (Contrave) and phentermine-topiramate (Qsymia). They work by modulating brain signals related to hunger, cravings, and reward-based eating. These drugs that make you lose weight fast are preferred when emotional or addictive eating is a concern.

5. GIP and GLP-1 Dual Agonists

Tirzepatide (Zepbound, Mounjaro) represents a newer category that combines GLP-1 and glucose-dependent insulinotropic polypeptide (GIP) action. This dual mechanism boosts insulin while significantly reducing hunger. That makes it one of the strongest weight loss prescription pills currently available.

Composition and Function of Weight Loss Medications

Each category of weight loss pills uses different active ingredients to achieve its goal. Some commonly used compounds include:

• Phentermine: A stimulant that suppresses appetite by affecting the central nervous system.
• Topiramate: Originally developed as an anticonvulsant, it helps control satiety and cravings.
• Orlistat: A lipase inhibitor that prevents fat digestion.
• Semaglutide and Liraglutide: GLP-1 receptor agonists that mimic gut hormones to reduce appetite and improve insulin function.
• Naltrexone-Bupropion: Influences brain signals related to hunger, reward, and mood.

Each of these medications has a different safety profile and mechanism, and they are often used in conjunction with diet, exercise, and behavioral therapy.

How Do Weight Loss Pills Work?

Let us understand the mechanism of action behind various categories of weight loss medications:

1. Appetite Suppressants

These medications act on the hypothalamus in the brain to curb hunger signals. Drugs like phentermine stimulate norepinephrine release, reducing the psychological urge to eat. Over time, this helps individuals reduce their overall calorie intake.

2. GLP-1 Receptor Agonists

Drugs like semaglutide (Ozempic, Wegovy) and liraglutide (Saxenda) mimic the GLP-1 hormone naturally produced in the gut. They promote insulin secretion, slow gastric emptying, and send satiety signals to the brain, leading to fewer cravings and earlier feelings of fullness.

3. Fat Blockers

Orlistat works by blocking the enzyme lipase in your gut, preventing the breakdown and absorption of fats. As a result, undigested fat is excreted through bowel movements. While effective, it can cause digestive side effects.

4. Neurohormonal Combinations

Drugs like Contrave combine bupropion (an antidepressant) and naltrexone (used for addiction treatment) to regulate the reward system in the brain. This can be especially useful for those who struggle with emotional or compulsive eating.

5. Satiety Enhancers

Some pills work by creating bulk in the stomach or releasing compounds that enhance fullness. For example, hydrogel capsules (like Plenity) expand in the stomach and mimic the effects of a large meal.

Popular Weight Loss Medications (Prescription-Based)

Prescription weight loss pills and injections are typically prescribed to individuals with a BMI of 30 or higher, or 27 and above with associated conditions. Each medication varies in composition, mechanism, and effectiveness. Here are the top-rated weight loss pills and drugs that actually work:

1. Semaglutide (Wegovy, Ozempic)

Semaglutide is a GLP-1 receptor agonist that lowers appetite, slows digestion, and enhances insulin response. Initially approved as a diabetes drug, its higher-dose version, Wegovy, is now FDA-approved for weight loss. It has shown a weight reduction of up to 15% over a year, positioning it as the best weight loss medication for long-term use.

2. Tirzepatide (Zepbound/Mounjaro)

Tirzepatide works on both GLP-1 and GIP receptors, offering superior weight loss results. Often described as the strongest weight loss prescription pill currently available, trials report over 20% body weight reduction when combined with lifestyle changes. It is beneficial for people with metabolic syndrome or type 2 diabetes.

3. Phentermine-Topiramate (Qsymia)

This dual-drug pill combines a stimulant (phentermine) with an anticonvulsant (topiramate) to suppress appetite and promote fullness. It is ideal for patients looking for diet pills that work quickly and are suitable for long-term use. Compared to many weight loss pills for men, Qsymia has higher efficacy and FDA backing.

4. Liraglutide (Saxenda)

Saxenda is a daily injection that mimics gut hormones to promote satiety. It is often considered a strong option for women looking for consistent, slow weight loss. While not a pill, it is a key competitor in the weight loss medication market and is included in many top-rated lists.

5. Orlistat (Xenical/Alli)

Orlistat blocks fat absorption and is available in prescription (Xenical) and OTC (Alli) forms. Though not as fast-acting as others, it is among the best over-the-counter diet pills due to its availability and safety for long-term use. However, side effects like oily stools can be a concern.

6. Bupropion-Naltrexone (Contrave)

This medication targets the brain’s reward system to curb emotional eating. It is particularly effective for those with food addiction or compulsive eating habits. Some reviews call it the best weight loss pill for women struggling with emotional eating.

7. Phentermine

This stimulant-based pill is approved for short-term use and is among the most popular diet pills in the US. It helps reduce hunger significantly and is often considered by people looking for weight loss pills to lose weight fast. It is available via prescription and is not meant for long-term use.

8. Setmelanotide (Imcivree)

Setmelanotide is a genetic-specific weight loss injection for rare obesity disorders. Though not for general obesity, it represents how weight loss medications are evolving to become more personalized.

Please note: Currently, Mounjaro is the most effective weight loss and GLP-1 drug available in India.

Over-the-Counter (OTC) Weight Loss Pills

While prescription medications require a doctor’s supervision, OTC pills like Alli (orlistat 60 mg) are more accessible. However, they often come with:

• Lower efficacy
• Unregulated alternatives
• Increased risk of side effects due to poor quality control in non-FDA-approved supplements.

Many herbal or supplement-based diet pills claim to help with weight loss, but their effects are rarely backed by rigorous scientific evidence. Always consult a healthcare provider before trying any OTC product.

Are Weight Loss Pills Enough on Their Own?

No. While weight loss pills that actually work can enhance metabolic function and reduce appetite, they are not standalone solutions. Sustainable weight loss requires a combination of factors: medical intervention, dietary adjustments, physical activity, and behavioral changes.

Medications help by regulating hunger hormones, improving insulin sensitivity, or reducing fat absorption. However, without a supportive lifestyle, users often regain the weight once the medication is stopped. For instance, semaglutide or tirzepatide users may experience weight regain within months of discontinuation unless they continue with diet and activity plans.

Moreover, some weight loss pills lose effectiveness over time if not paired with other strategies. That is why most healthcare providers advise using medication as an adjunct to comprehensive lifestyle programs, not as a replacement. When discussing how to get prescribed weight loss pills, doctors also evaluate whether patients are committed to lifestyle changes.

Hence, the real impact of these drugs that make you lose weight lies in complementing, not replacing, your overall approach to health.

Side Effects and Safety Concerns

Each medication comes with a unique set of potential side effects. Common issues include:

• Gastrointestinal distress (nausea, diarrhea, constipation)
• Headaches
• Fatigue
• Increased heart rate (with stimulants like phentermine)

More serious concerns may include:

• Gallbladder disease
• Thyroid tumor risk (GLP-1 medications)
• Pancreatitis
• Suicidal thoughts (especially with Contrave)

That is why medical supervision is not optional. Long-term use requires regular monitoring and dose adjustment.

Who Should Consider Prescription Pills?

People with the following profile may qualify:

• Adults with a BMI > 30
• Adults with a BMI > 27 with comorbidities
• Those who have not succeeded with lifestyle changes alone
• Individuals facing emotional, compulsive, or stress-related eating patterns

However, these drugs are not for:

• Pregnant or breastfeeding individuals
• Those with certain cardiovascular conditions
• People with a history of pancreatitis or thyroid cancer (for GLP-1s)

Best Weight Loss Pills: A Comparative Overview

Here is a quick comparative overview of top-rated weight loss pills, based on clinical data, mechanism, and use cases:

Medication	Form	Mechanism	Average Weight Loss	Best For
Wegovy (Semaglutide)	Injection	GLP-1 receptor agonist	12–15%	Long-term weight loss, metabolic issues
Zepbound (Tirzepatide)	Injection	GLP-1 + GIP dual agonist	15–20%	Highest efficacy, diabetes, and obesity
Qsymia	Pill	Appetite suppressant + anticonvulsant	8–12%	Fast appetite control, women over 35
Contrave	Pill	Appetite suppression via brain signals	7–10%	Emotional eaters, smokers
Saxenda (Liraglutide)	Injection	GLP-1 receptor agonist	6–10%	Consistent weight loss, mild metabolic issues
Orlistat (Alli/Xenical)	Pill	Fat absorption inhibitor	5–7%	OTC users, digestive-based weight strategies
Phentermine	Pill	CNS stimulant	5–10% (short-term)	Men looking for a short-term weight loss boost

GLP-1 + Healthify Coach: Why Personalized Support Matters

GLP-1 medications like Ozempic or Wegovy show great promise. But they do not address mindset, habits, or emotional factors. The HealthifyMe GLP-1 + Coach plan pairs these medications with:

• Customized meal plans
• Fitness routines
• 1:1 expert consultations
• Tracking tools and guidance

This ensures not just weight loss, but sustained, safe transformation that fits your life.

HealthifyMe Note

There is no “magic pill” for weight loss, but there is a smarter path, and that includes the right guidance. At HealthifyMe, we see medications as tools, not solutions. What makes the biggest difference is understanding your body, eating for nourishment, moving with intention, and addressing the mental patterns that often go unspoken. With the proper support, even the most challenging weight journeys become manageable. So if you are considering weight loss pills, remember that your success will depend not just on the medicine, but on the mindset and the method. Let us help you unlock both.

The Final Word

Weight loss pills have become more sophisticated and effective over the years. From GLP-1-based drugs to appetite suppressants and fat blockers, there is now a range of FDA-approved options to support weight loss for those who qualify.

However, no pill can replace lifestyle. Sustainable change still hinges on consistency in food, movement, and habits. Medications may assist the journey, but they should not define it.

If you are considering GLP-1s or any other prescription pill, the GLP-1 + Healthify Coach plan offers a comprehensive ecosystem of medical, nutritional, and behavioral support. It is not just about shedding pounds. It is about building a healthier, longer-lasting life—your way.

Frequently Asked Questions (FAQs)

Research Sources

1. Online searches for SGLT-2 inhibitors and GLP-1 receptor agonists correlate with prescription rates in the United States: An infodemiological study

2. FDA Approves New Drug Treatment for Chronic Weight Management, First Since 2014

3. Gelesis’ Oral Treatment for Weight Management Showed Real-World Effectiveness in New Data Presented at the American Diabetes Association’s Annual Conference

4. Anti-obesity weight loss medications: Short-term and long-term use

5. Weight Loss Outcomes Associated With Semaglutide Treatment for Patients With Overweight or Obesity

6. Once-Weekly Semaglutide in Adults with Overweight or Obesity

7. Novo Nordisk, Pfizer weight-loss pills work as well as shots

8. AGA Releases Guidelines on Anti-Obesity Medications for Weight Management

9. Prescription Medications to Treat Overweight & Obesity

10. Anti-obesity weight loss medications: Short-term and long-term use

11. What Could New Anti-Obesity Drugs Mean for Medicare?

12. Prescription medications to treat overweight and obesity. National Institute of Diabetes and Digestive and Kidney Diseases

13. Obesity medications: A narrative review of current and emerging agents

Ever since my aortic valve replacement in 2017, I have been on the beta-blocker metoprolol. This is mostly to prevent possible heart arrhythmia but also helps control my blood pressure. It seems to be working fine and I have no noticeable side effects, other than my heart rate doesn’t seem to go up quite as high during exercise. Wednesday showed its effects more dramatically. I had finished my prescription bottle and Wednesday morning I could not find the replacement bottle. I usually take it first thing in the morning before any activity. I decided to go on my ride anyway and look for it later. Wednesday was scheduled to be a harder ride, a long brisk tempo ride followed by an interval session and on-bike strength training. I wore my chest strap for heart-rate monitoring, which I know is accurate.

During the tempo portion of the ride I noticed my heart rate was more then 10 beats higher than I expected, approaching an average of 120, despite the fact that my perceived level of exertion was similar to recent such rides, and I passed the “talk test” so my breathing wasn’t too labored. (so people don’t get concerned that I’m talking to myself going down the road, I use the alternative of reciting the alphabet). Then during the interval session I noticed I reached heart rates into the 150s, which I haven’t seen in a while. I found the replacement bottle after I finished the ride and belatedly took my dose. But this incident planted a seed of curiosity. I noticed the bottle says to take it “in the morning”, not necessarily first thing in the morning. Researching on the web, I could not find any reason why it is not OK to exercise early in the morning and then take metoprolol. It just seems to be a good idea to take it the same time each day. So I will start taking it consistently later in the morning after my workout.

I was also curious about what is known about it’s effect on athletic performance. It is mentioned in this video by a renowned cardiologist in the UK that beta-blockers like metoprolol impair performance by keeping heart rate lower during exercise. This seems logical. If I’m doing an interval and my legs are screaming for oxygen, it seems I might not be able to go quite as hard if my heart rate remains in the 130s instead of the 150s.

Lately I’ve been researching topics like this on Google’s Gemini. If you click on “deep research” in the “ask Gemini” box, instead of just answering your question, it will search a bunch of relevant sites on the internet, then go through the results and make a report. This is a fun use of AI. So I did this, and typed in “Metoprolol’s Impact on Athletic Performance”. It came up with this detailed report, from which I learned a lot. It does appear that metoprolol affects endurance performance, such as a slight lowering in maximal oxygen consumption (VO2max). My taking metoprolol is necessary for the prevention of possible arrhythmia. But for anyone who is taking this or another beta-blocker solely for preventing high blood pressure, there are alternative blood pressure medicines, discussed in the report, that have much lower effect on performance.

There is also a good discussion about beta-blockers and exercise on this website. The bottom line is it is perfectly safe to exercise vigorously while taking metoprolol, and it doesn’t seem to matter whether you take it before or after, as long as you take it the same time each day.

I’m not really worried about some slight impairment in performance. And since I’ve been on the drug since 2017, and mostly interested in competing “against myself”, all my recent performances I’d be comparing against were equally affected.

Published
June 13, 2025June 12, 2025

We Opened Our Own Training Studio!!

October 30, 2023 –

After many years of ideas, visions, dreams, & hard word, we opened our own Studio!!

Let me introduce you to True Training Studio right here in Bristol, Rhode Island.

I honestly can’t believe we’re already 2 months in as time is truly flying by (especially when you’re having fun). 

We’ve put literal blood, sweat, tears, and hard work into this space and it wouldn’t even be a thing without my amazing husband, clients, friends, & family that have truly supported us along the way. 

Not sure they even realize how truly thankful I am for each and every one of them.

If you’ve been a long time reader of my blog, you’ll know that I’ve always signed off at the end of each post with “be true to you” as “sincerely, Kasey” always felt a bit too formal for me.

The word true has always been something I’ve come back to whenever I feel like I might be doubting myself or doubting a decision….just come back to what feels “true” to me.

When it came to naming my studio, I had played around with so many different names and one day in the car with Corey I said out loud “True Training Studio” and we both looked at each other like yeah, that’s it.

We started putting the studio together, piece by piece, in July and opened our doors August 14, 2023.

(Outfitted in the best: adidas sneakers for on my feet all day, shorts, & crop tank).

To say this has been a full circle moment, is just the short version of this meant to be story.

When we moved to Rhode Island in 2015, I remember Corey and I saying “oh we’ll just be there for a few years and come back” but we quickly fell in love with the state, the people, and the small town community so having a “home” here just feels right.

As a Personal Trainer, you learn to be creative with whatever space you’re given. I’ve taught classes in parks, basements (thanks, Dana!), backyards, streets, driveways, over zoom, facetime, & in many gyms throughout the years. 

Every single one of those sessions was a stepping stone towards one day having a space to call my own.

At the studio we offer Personal Training, Buddy Training, Large Group Training, Small Group Training, Youth Athlete Strength & Conditioning, Group Fitness Classes, Fuel Coaching,Physical Therapy, Massage, & more!

Photos by Mikayla Pushor

I couldn’t be more excited to keep this journey going and can’t wait to see what another 8 years looks like surrounded by the most amazing clients and community.

If there’s one thing I can say to hopefully inspire someone else is to take the leap scared. 

(Slightly obsessed with this jacket to throw on to and from the studio).

You’re never going to feel “fully ready” or “fully prepared” to make a big change and there will be days of anxiety (many days lol) and doubt, but at the end of the night, you do the best you can, and I swear things flow into place.

Thank you all for always being a continued source of space that I can share my wins, struggles, and stories.

Be true to you,

Kasey

Do you often find yourself feeling bloated and uncomfortable and sometimes you don’t even know why? It’s a common issue that many people face, but the good news is, I know how to beat the bloat!

Let’s dive into why you might be experiencing bloating + how you can get rid of it so you can feel snatched all the time! 

5 Reasons WHY Your Bloated

1. Eating Too Quickly

One of the main reasons why you might be feeling bloated is because you’re eating too quickly. When you eat too fast, you’re more likely to swallow air, which can lead to bloating and gas. Try to slow down during meals and chew your food thoroughly to prevent bloating.

2. Consuming Carbonated Drinks

Carbonated drinks like soda and sparkling water can also contribute to bloating. The bubbles in these drinks can get trapped in your digestive system, causing discomfort and bloating. Opt for still water or herbal tea instead to help reduce bloating.

3. High Sodium Intake

Consuming too much sodium can lead to water retention, which can make you feel bloated. Be mindful of your salt intake and try to limit processed foods, which are often high in sodium. Adding more potassium-rich foods like bananas and sweet potatoes to your diet can help balance out sodium levels and reduce bloating.

4. Lack of Fiber

If you’re not getting enough fiber in your diet, you may experience bloating and constipation. Fiber helps to regulate digestion and keep things moving smoothly in your digestive tract. Make sure to include plenty of fruits, vegetables, whole grains, and legumes in your meals to increase your fiber intake and reduce bloating.

5. Stress and Anxiety

Stress and anxiety can have a major impact on your digestive system, leading to bloating and discomfort. Practice stress-reducing techniques like deep breathing, meditation, or yoga to help calm your mind and improve your digestion. 

Belly Fat vs. Belly Bloat

It’s important to differentiate between belly fat and belly bloat. Belly fat is excess fat stored around your midsection, while belly bloat is temporary and often caused by factors like diet and digestion.

Our Bloat Be Gone pills target bloating specifically, helping you achieve a flatter stomach and improved digestion.

To get rid of belly fat, I would recommend adding 3 things into your daily routine: 

1. Moving your body daily (even just for 10 min)
2. Changing your nutrition of the better
3. Adding my Bloat Be Gone Capsules into your daily routine

How to Get Rid of Bloating

Introducing your NEW best friend…Bloat Be Gone. 

Don’t let bloating hold you back from feeling your best. With our Bloat Be Gone pills, you can say goodbye to that uncomfortable puffy feeling and say hello to a flat belly.

 

During the last 31+ years, AFPA has certified over 130,000 health, nutrition, and fitness professionals. We regularly feature distinguished and new graduates who are using what they have learned to inspire others and make a difference. 

Meet one of our featured graduates, Dr. Nikki LeToya White. Dr. Nikki has earned her Holistic Nutritionist Certification, Health and Wellness Coach Certification, and Weight Management Specialist Certification (now our Coaching for Weight Loss Certificate) from AFPA.

My team and I provide personalized support that addresses addiction triggers, builds sustainable coping mechanisms, and empowers women to reclaim their lives after years of navigating unresolved emotional wounds like abandonment and childhood neglect.

My approach is both holistic and trauma-informed, blending evidence-based methods like Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and somatic therapy to guide women through their healing journeys.

How did you first become interested in health and wellness?

My journey into health and wellness began during one of the most vulnerable seasons of my life. As a new trucker wife and mother, I felt lost and overwhelmed, struggling with mom-shaming, isolation, and debilitating panic attacks. Five visits to the ER later, I took the ACE (Adverse Childhood Experiences) study and discovered that my separation anxiety had triggered an old abandonment wound from childhood—a wound caused by my mother leaving me to be raised by my great-grandmother while she pursued her career. The physician’s words were life-changing: unresolved childhood trauma was fueling my current anxiety and binge eating disorder.

Unfortunately, my first therapy experience wasn’t successful, leaving me to navigate this overwhelming emotional terrain alone. I started blogging about my struggles as a trucker wife, which led to coaching other women in similar situations and writing The Loner Wife Diaries series.

My healing took a transformative turn when I was introduced to a life coach and Hoodoo practitioner with decades of sobriety experience. Her wisdom and guidance taught me how to lay the foundation for my recovery. But healing is rarely linear, and life brought new challenges—a relapse in my binge eating disorder, digestive issues, and hormonal imbalances stemming from low estrogen levels after my third and fourth cesareans. Diagnosed with vaginal atrophy at just 28 years old, I faced surgeries and chronic pain that left me saying, “Enough is enough.”

I decided to educate myself, stumbled upon the AFPA Holistic Nutritionist Program, and enrolled to learn how to use food as medicine. The knowledge I gained was life-changing. I healed my digestive issues, managed my hormonal imbalances, reversed my binge eating relapse, and even lost thirty pounds unintentionally.

Which AFPA certification have you earned, and why did you choose that certification program?

I actively use my certifications in Holistic Nutrition, Health Coaching, and CEUs such as The Herbal Apothecary and Natural Strategies for Menopause to serve women in recovery.

I’m currently preparing to take the AFPA Gut Health Nutrition Specialist Certificate to deepen my expertise in healing the gut-brain connection—a critical aspect of emotional and physical recovery for my clients, this will put me on track on becoming a Master Nutrition Consultant.

Tell us about your business and how you serve people.

My passion is taking everything I learned and sharing it with women who seek to make their self care and sobritey a top piority. The most profound lesson I learned is that health and lifestyle are deeply interconnected—you cannot separate mental, emotional, and physical well-being.

My studies gave me a holistic perspective on the body and its relationship with trauma, addiction, and nutrition. I learned that unresolved emotional pain—especially from abandonment and childhood neglect—often manifests as addictions like binge eating, sugar dependency, or substance abuse.

These behaviors not only impact emotional health but can also lead to chronic conditions like diabetes, heart disease, and inflammation. This understanding has shaped my work, allowing me to bridge the wellness, mental health, and substance abuse industries. With the right education and personal experience, I’ve been able to guide women toward healing on all levels—body, mind, and spirit.

Many of my clients struggle with emotional eating, sugar addiction, anxiety, and women’s health concerns, all stemming from deep emotional wounds. By combining nutrition, herbal wellness, and emotional support, I empower my clients to break free from harmful coping mechanisms and build sustainable lives in recovery. This approach has not only helped me celebrate 8 years of full remission but also enabled my clients to thrive as they heal.

How has becoming certified with AFPA impacted your life?

As mentioned earlier, the knowledge I gained was life-changing. I healed my digestive issues, managed my hormonal imbalances, reversed my binge eating relapse, and even lost thirty pounds unintentionally. What started as a personal pursuit turned into a calling as others began reaching out to me for advice. I realized that rebranding my private practice to focus on women in recovery aligned perfectly with my purpose. Today, I continue to navigate my own sobriety while empowering women to do the same. None of this would have been possible without the education and tools I gained through my holistic nutrition studies.

What advice would you give others considering getting certified through AFPA?

If you’re thinking about becoming certified with AFPA, I wholeheartedly encourage you to take the leap. AFPA’s programs are not just about gaining knowledge; they’re about transforming your own life while equipping you to help others do the same. My journey began with a desire to heal myself from binge eating, anxiety, and unresolved trauma.

Through AFPA, I gained a deeper understanding of holistic wellness, nutrition, and the mind-body connection. The courses are comprehensive, easy to follow, and rooted in practical tools that allow you to create real change—for yourself and your clients. The most rewarding part is being able to combine your passion for health with a purposeful career. Whether you want to improve your own well-being or help others navigate their healing journeys, AFPA gives you the foundation to make a meaningful impact. Trust the process, invest in yourself, and let this certification change your life.

How can we find you online?

Spiced Life Conversation

Read more AFPA graduate success stories

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This approach keeps your heart rate elevated, maximizing calorie burn and improving cardiovascular fitness.

Potential benefits of HIIT:

Efficient calorie burning in a short amount of time

Improved metabolic rate, even after the workout ends

Enhanced cardiovascular health

Preservation of lean muscle mass

Flexibility to adapt exercises based on fitness level and equipment availability

How To Do High Intensity Workout At Home

Cardio Intervals (3 minutes)

Option 1: Treadmill Sprints

Structure: Alternate 30 seconds of sprinting with 30 seconds of walking.

Modification: Opt for a brisk incline walk if sprinting isn’t suitable.

Maintain an upright posture, engage your core, and land softly with each step.

Option 2: Stationary Bike

Structure: Alternate 20 seconds of high-resistance pedaling with 40 seconds of moderate pace.

Modification: Maintain a steady pace if intervals are too intense.

Keep your spine long, shoulders relaxed, and core engaged.

Option 3: Rower

Structure: Alternate 30 seconds of powerful rowing with 30 seconds of gentle strokes.

Modification: Focus on consistent, moderate-paced rowing if new to the machine.

Drive through your legs, engage your back, and maintain a straight line from head to tailbone.

Option 4: Bodyweight Cardio

High Knees: Run in place, bringing knees up to hip level.

Jump Rope: Perform continuous jumps, keeping feet together and arms relaxed.

Modification: March in place or perform toe taps if jumping isn’t suitable.

Stay light on your feet and maintain a steady rhythm.

Bodyweight Circuit (2 minutes)

Exercise 1: Jumping Jacks (30 seconds)

Starting Position: Feet together and arms at sides.

Movement: Jump feet out while raising arms overhead, then return to starting position.

Modification: Step side-to-side while raising arms.

Land softly with knees slightly bent.

Exercise 2: Squats (30 seconds)

Starting Position: Feet hip-width apart.

Movement: Lower into a squat, keeping chest up and knees over toes, then return to standing.

Modification: Perform half squats or sit-to-stand from a chair.

Keep weight in heels and engage glutes.

Exercise 3: Push-ups (30 seconds)

Starting Position: Plank position with hands under shoulders.

Movement: Lower chest toward the floor, then push back up.

Modification: Drop to knees or perform against a wall.

Maintain a straight line from head to heels, engaging the core.

Exercise 4: Mountain Climbers (30 seconds)

Starting Position: Plank position.

Movement: Alternate driving knees toward the chest at a brisk pace.

Modification: Slow down the movement or perform standing knee lifts.

Keep hips level and core engaged.

How Often Should You Do High Intensity Workouts

The frequency of HIIT sessions depends on individual fitness levels, goals, and recovery capacity. For most individuals, 2 to 3 sessions per week are effective, ensuring at least one rest or low-intensity day between sessions to allow for recovery.

It’s soooo important to listen to your body. If you’re feeling fatigued, experiencing prolonged soreness, or noticing a decline in performance, it might be a sign to reduce intensity or incorporate more rest days.

Balancing HIIT with other forms of exercise, such as strength training, flexibility work, and steady-state cardio, can provide comprehensive fitness benefits and help reduce the risk of overtraining.

This 30-minute high intensity workout is designed to be efficient, adaptable, and effective. By combining cardio intervals with bodyweight exercises, you can achieve a full body workout that boosts your heart rate, builds strength, and burns calories.

Remember, consistency is key. It’s better to perform this workout once or twice a week consistently than to push too hard and risk burnout or injury. Always prioritize proper form, listen to your body’s signals, and make modifications as needed.

For more workout ideas, check out this full body HIIT workout or this jump rope HIIT workout to change up your routine.

How often do you do HIIT workouts in your routine?? Is it a fit for you, or have you changed your cardio in the past few years?

xoxo

Gina

If you are or ever have been pregnant, you’ve probably heard someone tell you that you’re “eating for two.” Often it’s thrown about like a free pass to doubling your food servings, having extra bites of everything, and indulging in more calorie-dense foods.

Look, it’s usually well-meaning advice—while pregnant and breastfeeding, you are encouraged to take in additional calories to support the extra work of growing and feeding a tiny person—but it can create habits that leave you feeling more sluggish and disconnected from what your body actually needs.

But … I don’t think anyone has ever encouraged me to “eat for two” when there was broccoli or chicken breast involved. It’s usually about a brownie or something else that had more calories than actual nutrients.

Rethinking “Eating for Two” During Pregnancy

You’ve probably heard things like:

• “Go ahead, have that second piece—you’re eating for two!”

• “Craving ice cream again? Baby must want it!”

• “Pregnancy is the one time you don’t have to care!”

But here’s where it gets tricky: When we stop tuning in to our body’s needs and start making food choices based only on convenience, cravings, or permission to have a free-for-all, it’s easy to wind up making us feel uncomfortable, depleted, or even frustrated.

And while it’s completely normal to feel hungrier during pregnancy (and yes, treats are part of life!), your body doesn’t need double the food.

What “Eating for Two” Actually Means

According to current research, most pregnant women need:

• No additional calories in the first trimester

• About 300–350 extra calories/day in the second trimester

• Roughly 450–500 extra calories/day in the third trimester

That’s about the equivalent of a bowl of Greek yogurt with berries and a handful of nuts—not a second dinner. So no, you’re not eating for two adults. You’re eating for you—with a little extra care for the tiny human you’re growing.

The Other Extreme: Restriction and Fear of Weight Gain

Of course, not everyone feels free to eat more during pregnancy. For every woman embracing the extra snacks, there’s another quietly worrying about gaining “too much.”

She may feel pressure to:

This pressure is quiet but persistent. It can come from social media, family members, and even healthcare providers. And it can trigger fear:

• Fear of never feeling like herself again

• Fear that every pound is permanent

• Fear that she’s “doing it wrong” if her body changes too much

In response, some women over-monitor every bite, analyze every craving, and resist the natural changes of pregnancy. But the truth is…

Pregnancy Is Not the Time to Shrink

Pregnancy is not the time to shrink yourself. It’s the time to support yourself. Nutritionally, emotionally and energetically. 

Trying to restrict food or calorie count your way through pregnancy isn’t just unnecessary—it can also leave you feeling undernourished, irritable, and exhausted. Worse, it may compromise your baby’s access to key nutrients.

Weight gain is not the enemy. In fact, it’s essential. Your body is doing something incredible. It’s creating a placenta, increasing blood volume, growing breast tissue, producing amniotic fluid—and building a whole new human.

The weight gain that comes with this? It’s not a failure. It’s a sign that your body is doing what it was made to do. And because every woman’s body responds differently, your weight gain may not look exactly like someone else’s. Guess what? That’s okay. 

Nourish Yourself and Your Baby With Intention

So what does “eating for two” really mean?

• It means eating with intention, not pure indulgence.

• It means tuning in, not checking out.

• It means fueling, not restricting.

Here’s What That May Look Like in Real Life:

• Choose nutrient-dense foods that truly nourish: stews, leafy greens, colorful veggies, grass-fed meats, wild-caught salmon, fermented foods, bone broth, and healthy fats like avocado, ghee, and coconut oil.

• Eat in a way that feels satisfying, energizing, and connected to your body—not rules or pressure.

Your baby’s brain, bones, and immune system are being built from what you eat. Every bite is a building block—for both of you.

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A Note from the Ancestors: Traditional Wisdom on Pregnancy Nutrition

In the 1930s, Dr. Weston A. Price studied cultures around the world and found that pregnant women were often given the most nutrient-dense foods available—like liver, fish eggs, and bone broth. These foods were rich in vitamins A, D, and K2, plus essential minerals and healthy fats. These cultures understood that strong, healthy babies start with a well-nourished mother—and made it a priority to support her deeply.

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Let Go of Guilt and Listen to Your Body

Some days you’ll want more food. Other days you’ll feel tired, nauseous, or just not into your usual meals. That’s normal.

Ask yourself:

And give yourself permission to let go of the noise. There is no one perfect way to eat during pregnancy. You’re not failing for gaining weight. You’re not wrong for craving bread or needing extra rest.

You are human. And you’re growing another human.

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Pregnancy Nutrition Goes Beyond Food

Nourishing yourself isn’t just about what’s on your plate. It also means:

• Getting rest that actually restores you

• Moving your body in ways that feel good

• Giving yourself time and space to process the big emotional shifts

• Getting support when things feel overwhelming

• And honoring your body without shame

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Final Thoughts: You’re Meant to Support Your Body, Not Control It

If you’ve been bouncing between guilt over cravings and anxiety over pregnancy weight gain, pause. Breathe. And remember:

“I’m not meant to eat perfectly. I’m meant to eat with care.”
“I’m not meant to control my body. I’m meant to support it.”
“I’m not meant to go back to who I was. I’m becoming someone new—and that’s beautiful.”

Your body is doing something extraordinary—so how can you support it today with care, nourishment, and compassion? I’d love to hear what that looks like for you. — Marlene