Health Insider Workout & Nutrition Blog Fri, 09 Jun 2023 02:37:19 +0000 en-US hourly 1 An M.D. in Dermatology Reveals: This “4-Step” Formula Could Stop Hair Loss and Start Its Growth Fri, 09 Jun 2023 02:37:17 +0000 “I keep hearing this myth and the complete misconception that hair loss only affects men.

But you wouldn’t believe how many devastated women I see every day with little hope of growing their hair back.

And most of them come to me after trying everything they can think of,” said Dr. Shirley Alexander, M.D., a board-certified dermatologist.

She explained that more than 50% of women will experience significant hair loss in their lifetime.1

So the odds of being one of the unlucky ones are much higher than most think.

“And if that’s you, don’t despair just yet. Because I have been treating hair loss for the last 23 years. And I can tell you that literally, any woman can regain thick, full hair,” Dr. Alexander explained.

But, according to the expert, the main issue here is that…

“Most women use methods that help to some extent but cannot bring their hair back to 100%”

“It’s not that these women are doing anything wrong or not trying hard enough,” Dr. Alexander said.

The dermatologist explained that they usually just don’t know any better.

This is because hair loss is something that women are afraid to face, something that makes them feel insecure.

So in most cases, they try to find solutions on their own.

Or they ask their hairdresser for advice.

And seeing a dermatologist is usually a last resort.

But even then, there is no guarantee that these women will be prescribed the treatment that actually works.

Most women use methods that help to some extent but cannot bring their hair back to 100

“With that said, I want every woman to know that…

If you’ve already tried everything that promised to work…

Different haircare products, vitamins, supplements, and even dietary changes…

But you still don’t see a full head of beautiful hair every time you look in the mirror…

You feel like your hair growth has hit a wall…

Or you just hope and pray that it doesn’t get any worse…

What I am about to explain could help you feel and look like yourself again,” said Dr. Alexander.

A series of recent clinical studies have revealed the real cause of slow hair growth, thinning, and hair loss

“When a woman’s hair starts to lose its youthful shine and volume, the first thing that comes to mind is that it must be due to stress, aging, pregnancy, or menopause.

But clinical studies have shown that it goes much deeper than that,” says Dr. Alexander.

According to the dermatologist, these undoubtedly affect hair health and appearance.

But not in the way most women and even some experts still believe.

“Instead of directly affecting the hair, they set the stage for complex biological processes.

And I am going to get a little scientific from here but bear with me.

Because any woman who wants to restore, revive and regrow her hair should understand why she has these problems in the first place,” says Dr. Alexander.

Correlation between these commonly accepted causes, oxidative stress, and inflammation

The concept of oxidative stress was first documented in 1985.

“But it is only in the last few decades that clinical research has established its effects on hair growth and its role in premature hair loss,” Dr. Alexander said, referring to these studies.2, 3

By definition, oxidative stress is an imbalance between the production of free radicals and the body’s ability to deal with them.

And when the expert began to investigate why this happens, it completely changed the way she looked at hair treatment.

“The very first thing I discovered was that oxidative stress is associated with aging.4

Then, I stumbled upon a study claiming psychological stress also causes it.5

As well as pregnancy, menopause, hair straightening…6, 7, 8

You see where I am going?” asked Dr. Alexander.

As the dermatologist explained, the causes that were thought to be the direct cause of hair problems were actually causing oxidative stress.

But that’s not all.

Correlation between these commonly accepted causes, oxidative stress, and inflammation

“Oxidative stress eventually leads to chronic scalp inflammation.9

And the University of Miami discovered that 71% of their research participants with hair loss had inflamed scalps.10

That explains why avoiding stress, eliminating damaging hair procedures, and nourishing hair with nutrients may not get the desired results.

Because in most cases, the first step to revive and regrow hair is to deal with scalp inflammation,” explained Dr. Alexander.

The most common ways to reduce scalp inflammation

“The discovery of this correlation made me look at the ways to reduce scalp inflammation.

I also contacted other dermatologists we have worked alongside for years and asked for the same,” said Dr. Alexander.

The expert then came up with the following two methods of curing scalp inflammation:

  • Medicated shampoos. These often have ketoconazole, pyrithione zinc, and selenium sulfide as the dominant ingredients. While effective at reducing inflammation, they can also cause skin irritation, itching, dryness, and in rare cases, hair loss.11, 12, 13
  • Topical steroids. Another common treatment for inflammation. But it also comes with potential side effects. These include thinning of the skin, burning, and redness of the skin. Also, the inflammation tends to return once these medications are stopped.14, 15

“Seeing that these treatments come with their share of side effects, I began looking for safer yet effective alternatives,” Dr. Alexander said before revealing what she found.

The “4-step” hair repair and growth formula that Dr. Alexander was certain most women didn’t yet know about 

“I always try to keep up with the latest discoveries about hair problems and treatments.

That’s how I ended up reading hair growth effectiveness tests from one of the leading laboratories in Europe,” explained Dr. Alexander.

The expert then showed the test she came across with before and after photos.

It was visible to the naked eye that within 3 months, this product had increased hair volume and thickness and replenished empty hair follicles with new ones.

The “4-step” hair repair and growth formula that Dr. Alexander was certain most women didn’t yet know about

“I didn’t know anything about this product, so I looked at the ingredients, and at the heart of it was fulvic acid.

As I later discovered, this powerful natural compound has anti-inflammatory and antioxidant properties.16, 17

And the one used in this product also contains 5 vitamins, 77 trace minerals, and 18 amino acids.

This means that it can reduce inflammation and nourish the hair with essential nutrients,” explained Dr. Alexander.

She was quick to add that this is just one of the ingredients in this product.

And that the above lab test showed the effectiveness of the hairspray alone.

When this brand, called Moérie, recommends using at least 2 or all 4 of its products for the best results…

“I couldn’t help but wonder how the whole set would work, so I ordered it to try for myself.

All I had to do was follow 4 simple steps.

That’s why I called it the ‘4-step’ hair repair and growth formula.

First, apply shampoo to wet hair and gently massage into the scalp before rinsing.

Second, apply conditioner to the mid-lengths and ends.

Third, follow with the same hairspray lab-tested in Europe.

Fourth, apply a hair mask 2–3 times a week.

And you can clearly see the difference in just 3.5 months,” Dr. Alexander explained before showing her photos.

And you can clearly see the difference in just 3.5 months, Dr. Alexander explained before showing her photos.

“I was so impressed with these 4 products that I decided to introduce them to my patients.

Now, I’m not going to share photos of my patients because I respect their privacy.

But believe me, the results were as impressive as I expected.

The first thing they reported was that there was less hair left behind in the shower or on the brush.

Next, they noticed how soft their hair was at the roots.

And within 4 weeks, they noticed new baby hair growing.”

But, as Dr. Alexander said…

“You don’t have to take any of this for granted. Try it for yourself, risk-free.”

The expert explained that it took no convincing to introduce this “4-step” hair repair and growth formula to her patients.

Because she could explain to them exactly how all the ingredients worked, show them the lab test results, and of course, share her own experience.

“Now, I understand that any woman reading this may not be confident in trying this formula.

But Moérie understands that hesitation.

That’s why it offers more than just free shipping.

Moérie also backs its customers with a 60-day money-back guarantee.

This means that anyone can try this ‘4-step’ formula for 2 months and still get their money back if it doesn’t work,” says Dr. Alexander.

And while the expert recommends using all 4 products for optimal results…

She also encourages every woman to take the Moérie quiz.

Based on the answers, she predicts how long it will take to see a noticeable improvement in hair health and appearance.

And it provides guidance on which Moérie products would be ideal to use.

]]> 3
5 Reasons Why Americans Are Embracing Personalized Nutrition Fri, 09 Jun 2023 02:11:24 +0000 Imagine a world where your health journey is as unique as your fingerprint. 

A world where your individual needs, desires, and goals shape the path toward your well-being. 

That world is becoming a reality as Americans are embracing personalized approach. 

This article explores five compelling reasons why this innovative approach captures hearts and minds nationwide.

Reason 1: Tailored Solutions for Individual Needs

Have you ever felt like you were chasing a mirage while attempting countless weight loss strategies? 

Personalized health understands that you’re not just a number on a scale.

By tailoring nutrition and lifestyle choices to your specific needs, a personalized plan unlocks the missing piece of the puzzle you’ve been desperately searching for.

Reason 2: You Lead, Not the Diet

Knowledge is power, and with personalized nutrition, you regain control. 

This revolutionary approach empowers you to make informed choices based on understanding your body’s unique needs. 

No longer will you feel lost amidst conflicting advice and fad diets. Instead, you become the captain of your health, equipped with the tools to navigate toward a brighter, healthier future.

Reason 2 - You Lead, Not the Diet

Reason 3: Long-Term Sustainable Change

Quick fixes may promise rapid results but rarely stand the test of time. 

Personalized diet takes a different approach, focusing on sustainable transformations.

Understanding your unique biology and preferences crafts a plan that works for you in the long run. 

This means no more yo-yo dieting or temporary fixes but a lifetime of nourishment and well-being.

Reason 4: Holistic Approach to Wellness

Personalized nutrition goes beyond physicality. 

It recognizes that true wellness encompasses mental well-being, emotional balance, and social connections. 

By addressing the complete picture of your health, personalized health provides a comprehensive and integrated approach that nurtures your body, mind, and soul. 

Discover the harmony that comes from finding balance in every aspect of your life and unlock your true potential.

Reason 5: Support and Accountability

Embarking on a health journey can feel overwhelming and lonely, but with a unique approach, you’re never alone. 

A personalized diet offers tailored support and accountability to guide you every step of the way. 

Health professionals provide motivational guidance and coaching to keep you motivated and on track. 

Experience the power of a supportive partner in your corner as you overcome obstacles and celebrate your milestones together.

Reason 5 - Support and Accountability

Personalized nutrition is not a trend; it’s a revolution transforming lives across America.

And how are Americans doing it? More and more of them are discovering Beyond Body.

The Beyond Body book offers a comprehensive meal plan, expertly crafted to nourish the body.

Needless to say, each edition of this book is unique since it is tailored to your specific nutritional needs, lifestyle preferences, and physical abilities. The additional app will also remind you what to cook, what to drink, and what exercises to do for the day. It is literally the best nutritionist on the go.

  • Comprehensive and Expertly Crafted: 

Beyond Body offers a meticulously designed program that leaves no stone unturned. The comprehensive meal plan, created by experts in the field, providing a holistic approach to your well-being.

  • Variety and Flexibility:

With over 1000+ mouthwatering recipes at your fingertips, boredom is banished from your health journey. The Beyond Body program provides many delectable options to suit your taste buds and dietary preferences, ensuring you never feel restricted or deprived.

  • Intuitive and Customizable:

The user-friendly Beyond Body app empowers you to customize each dish to your taste and dietary requirements effortlessly. You can swap ingredients, adapt recipes, and create personalized meal plans that perfectly align with your unique needs. It’s a truly tailored experience that lets you control your health journey.

  • Convenience and Time-Saving: 

Quick and convenient meals take just 15-30 minutes to prepare, allowing you to savor every precious moment. Beyond Body understands the demands of a busy lifestyle and provides efficient solutions, ensuring your health doesn’t take a backseat amidst your daily responsibilities.

  • Proven Results and Life-Changing Transformations: 

Join the growing community of more than 200,000 Americans who have already experienced life-changing transformations with Beyond Body.

Personalized nutrition is not a trend its a revolution transforming lives across America

Witness the remarkable difference a personalized program can make as you embark on a journey that revitalizes your body, enhances your well-being, and boosts your overall quality of life.

Choose Beyond Body as your trusted companion on your personalized nutrition journey. Join the revolution that is reshaping the way Americans approach their well-being.

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How to Lose 50 Pounds in a Month: 10 Tips for Getting Started Wed, 07 Jun 2023 13:22:11 +0000 So, you want to get into shape. You’ve decided to lose 50 pounds in a month. While you may be eager to drop some weight, it’s important to avoid harsh time restrictions. Humans cannot lose that much in just one month, even with a consistent routine. 

Weight loss should be a safe journey. Trying to change your body in such a short amount of time can lead to many health problems, which are just not worth the stress. Instead, we can offer a better way to approach weight loss that will give you amazing results without unnecessary harm. 

Discover 10 sustainable ways to lose 50 pounds, including the ideal timeline for achieving your weight loss goals.

How to Lose 50 Pounds in A Month? 10 Simple Ideas to Try Today

Losing weight, whether that’s to reduce belly fat or feel healthier, takes time. Research suggests that you should lose 1–2 pounds a week to prevent problems such as malnutrition, starvation, and chronic fatigue. One way to do this is to build a sustainable routine that doesn’t promote rapid weight loss. 

Below are several ways you can lose 50 pounds safely: 

#1 Eat slower

A study found that fast eating is associated with excess body fat. This is because your body doesn’t have enough time to process how much you’re eating, meaning you could have more calories than necessary. Therefore, consuming food slowly increases leptin hormones that promote fullness and reduce your appetite. 

#2 Fast at least 2 times a week

Intermittent fasting is an eating pattern that involves periods of fasting and eating normally. You can try this weight loss method to burn more fat throughout the week. For example, beginners should follow the 16:8 plan for a few weeks. This means consuming regular meals in an 8-hour window and then fasting for the remaining 16 hours. 

Research suggests that fasting supports weight loss because your body has no choice but to burn fat when it runs out of glucose. Fasting at least twice a week can help you achieve your desired goals. 

#3 Stay in a calorie deficit

Being in a calorie deficit means you have to cut out 300–500 calories from your regular diet. For someone who eats around 2,000 calories to maintain their weight, they would need to reduce that to 1,500. This common weight loss method encourages your body to burn stored fat for energy. 

People who don’t lose weight in a calorie deficit could still be eating too much. They may also be consuming too little, which slows down their metabolism. Instead, use a BMR calculator to determine your maintenance calories and subtract 500 calories from that. 

It’s also worth trying weight loss apps that contain calorie-tracking features. This way, you can monitor how much you’re eating to avoid exceeding your daily calorie intake. There are also features that show you how much body weight you’ve lost in a month. 

#4 Make healthier food choices

A diet should always be about balance and consistency. Eating healthy food is advised, but you must treat yourself now and then to avoid the dreaded cravings. Some people like to have a small treat at the end of each week, whether that’s a mini cake or milkshake, to motivate them on their weight loss journey. 

But one of the best habits you can develop is to make healthier food choices when you eat. For example, instead of buying breakfast cereal, choose oatmeal. Whole-wheat pasta is also better than white pasta because it contains more protein, fiber, iron, and magnesium.

Look for more nutritious alternatives when losing weight. Small changes like this can reduce how many calories you eat in a day, which will help you maintain a low-calorie diet. To lose body fat fast, you need to consume nutrient-dense foods such as spinach, eggs, chicken, salmon, kale, berries, almonds, and seeds.

#5 Have a step-by-step plan

You should create a weight loss plan to keep you on track and motivated. These plans will be different for everyone, so you should focus on your goals and how you wish to achieve them. A step-by-step plan also holds you accountable for your weight loss journey since you have a clear guide. 

An example plan might look like this:

  1. Make a shopping list containing nutrient-dense foods 
  2. Have 3 regular meals a day with low-calorie snacks 
  3. Track calories for every meal
  4. Drink at least 9 cups of water daily 
  5. Do cardio and strength training each week with a personal trainer 
  6. Use the scales at the end of each week to measure weight loss progress

For more guidance on losing weight, speak to a registered dietitian. They can put together a diet plan that works for your goals and health. Personal trainers will also guide you in the gym by pushing you to work hard. 

#6 Incorporate HIIT and resistance training

Losing 50 pounds in one month is not possible, but you can lose 8–10 pounds in that time with a sustainable exercise routine.  

Incorporate HIIT and resistance training

Studies show that high-intensity interval training (HIIT) can boost weight loss because you’re continuously burning calories. This type of exercise involves alternating short periods of intense aerobic exercise with brief recovery. For example, you might sprint for 30 seconds before having a 10-second rest. Then, you will repeat this a few times. 

Resistance training can increase muscle mass, strength, and endurance. You can lift weights in the gym or try resistance bands at home. Building more muscle can help you lose weight since your body will burn more calories to fuel that muscle and keep you strong. 

If you have a medical problem, it’s best to speak to a doctor or personal trainer. These professionals can create a plan that works for your physical health. 

#7 Cut refined carbs out of your diet

Refined carbs are types of carbohydrates that have been stripped of fiber, bran, and other important nutrients. They offer no health benefits for your body, meaning it’s safer to avoid them on a low-calorie diet. Research also suggests that these carbs increase the risk of diabetes and heart disease.

Foods such as breakfast cereals, white bread, biscuits, pasta, white rice, and cakes contain refined carbs. Instead, focus on eating more nutrient-dense meals that increase your energy and support weight loss. 

Choosing the right nutrients is also essential for losing weight. For example, magnesium and potassium are minerals that may boost your metabolism. A fast metabolism burns more calories throughout the day, leading to weight loss. Consider eating more avocados, cashews, beets, spinach, and bananas, as well as drinking more lime water

#8 Stay hydrated at all times

Staying hydrated is one of the most effective ways to consume fewer calories and lose weight. A study found that drinking water decreases your appetite, meaning you won’t feel the urge to binge eat. 

The same study suggests that a high water intake fuels lipolysis – a process that breaks down fat cells. It can contribute to the reduction of visceral fat, which is a type of fat that wraps around your abdominal organs and encourages heart disease.

Women should drink at least 9 cups of water a day, and men should drink 12 cups. This amount can keep you hydrated at all times. 

#9 Prioritize yourself

You should prioritize yourself when navigating your weight loss journey. To lose weight, you must dedicate time and effort toward consistent healthy eating, exercise, and self-care. How much weight you lose in one month depends on your dedication. 

Always surround yourself with positive influences. Friends and family should offer support when necessary and encourage you to achieve your goals. Alongside this, be present and patient because weight loss doesn’t happen overnight. 

Prioritize yourself

If you want to focus more on self-care, start journaling. Write down your short- and long-term goals, including your thoughts for each day. Making a note of your boundaries can also prevent burnout during weight loss.

#10 Don’t rush

Many people fall into the rapid weight loss trap because they want to reach their goals fast. This is not a good practice to follow, as you could lose muscle mass rather than fat. Instead of trying a very low-calorie diet you found on the internet, create a sustainable plan with a registered dietitian. 

Remember that it takes time to lose weight. This is because your body has to adjust to the new daily calorie intake and exercise routine. Rushing your progress will only cause health problems down the line, such as menstrual irregularities, muscle loss, constipation, nutrient deficiencies, and hair shedding. 

Why Lose 50 Pounds?

Dropping 50 pounds can decrease your risk of heart disease, diabetes, and stroke. This is because you’re burning fat and any plaque that clogs your arteries. Reaching a healthy weight keeps you fit, so it’s worth setting this goal to protect your long-term physical and mental health. 

Losing 50 pounds is a significant target that requires time and consistency. You should set this goal if you’ve reached an unhealthy weight and started to experience health problems associated with weight gain. 

Before delving into a weight loss program, consult with your doctor. A medical professional can determine whether 50 pounds is safe to lose. You may need a modest program to ensure you don’t cause injuries. 

How Long Does It Take to Lose 50 Pounds?

It may take around six months to lose 50 pounds. This depends on your metabolism, diet, exercise routine, and current weight. However, you should aim to lose 1–2 pounds a week to protect your body. 

Everyone wishes to reach their ideal body weight in a flash, but that isn’t possible. Slow and steady is the best mindset to have when losing stubborn fat. You don’t want to restrict yourself too much just to lose a few extra pounds each month, as this won’t be beneficial for your muscles and bones. 

Aim to lose around 8–9 pounds a month to reach your goal. How much weight you lose during those months will depend on your consistency with healthy eating and exercise. Make sure to track your calories and do things that keep you motivated, such as going for walks, meeting with friends, and making proper dietary changes.


Is it possible to lose 50 pounds in a month?

No, it is not possible to lose 50 pounds in one month. This is a very unhealthy and unrealistic goal that could damage your body. Sometimes, restricting your food intake leads to weight gain because your body holds onto fat for an energy source.

Can I lose 50 pounds without exercising?

You can lose a huge amount of weight without exercising, but it will be slow progress. It’s recommended you exercise for 30 minutes a day, 5 times a week, to lose weight. Even a simple walk in the morning can help you burn more fat.

Is it hard to lose 50 pounds?

Losing weight is challenging, but you can do it with the right mindset, diet, and exercise routine. However, you might experience a weight loss plateau when trying to drop 50 pounds. One way to overcome this is to lower your calorie intake or increase the intensity of your exercises.

A Word From an MD

Losing weight offers numerous health benefits, such as lower blood pressure, improved moods, and better metabolic function. But weight loss can also increase your self-esteem and make you feel good. This is one of the main reasons why people feel eager to drop stubborn fat quickly. 

While it may be tempting to find “weight loss pills” or the best restrictive program online, it won’t benefit your progress. Your body is precious, so it’s important to give it the right care when cutting calories and performing high-intensity exercise. 

From studies, it’s clear to see that diet has the most influence on weight loss. Always choose nutrient-dense foods to include in your meals. For example, avocados, plums, berries, chicken, salmon, almonds, and yogurt are all great at fueling your body with essential nutrients. 

To create the perfect weight loss plan for your health, speak to a medical professional. Don’t rely on rapid programs that promote unhealthy claims.


You have to remember that losing 50 pounds in one month is not possible or healthy. It’s important to set realistic goals and speak to a registered dietitian. Some simple steps for losing weight include avoiding processed foods, exercising regularly, drinking more water, and trying an intermittent fasting method.

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Motherhood Was Overwhelming for Me: Here’s How I Overcame It Wed, 07 Jun 2023 12:43:45 +0000 Is being a mom the most rewarding job I have ever had? Absolutely! 

However, if you had asked me the same question half a year ago, my answer would’ve been different.

In fact, I was drowning in chaos and felt extremely overwhelmed. After giving birth, baby blues hit me hard. 

But 6 months ago, everything changed.

I found a way to handle everything and be the best mom I can be while still finding time for myself and my mental health.

And for any parent who feels the same way I did, chances are they are making the same mistakes I did before.

Let me explain.

My name is Jessica, I’m 32 years old, a first-time mom, and I want to talk about the mistakes that left me feeling drained and exhausted

I always wanted to have kids. 

My husband and I dreamed about it since the first months of our relationship. 

A year after our wedding, we were blessed with our first child. And we couldn’t be more grateful for that.

The first few weeks were filled with happiness and excitement, even though I was completely exhausted both physically and emotionally.

All I could think about was my newborn and his well-being. 

My own health was in last place for me. 

After a few months of this chaos, it hit… And it hit me hard.

It seemed that I had completely lost control over myself and my daily life…

I couldn’t do anything on time…

I even missed a couple of very important doctor appointments. 

I started to doubt if I could take care of my baby properly. 

I remember one morning, my baby was crying for hours, and I couldn’t get myself out of bed… 

I just couldn’t… I was too exhausted. 

That was my breaking point, until…

…my sister revealed the most crucial rule for mothers

I started looking for some help. I asked my sister for advice as she is a mom of three and seems to completely rock her mother role. 

Her advice was to create a consistent routine for my family, including self-care time blocks for myself, and stick to it.

It sounded pretty simple at first.

I created a weekly to-do list, booked a nail appointment, tried to fix my nutrition, but within a few days, I was back in a rut again…

Almost nothing was going according to my self-crafted plan.

I was 20 minutes late to get my nails done, they turned out horrible… 

I ate whatever my husband brought me and left in the fridge. 

And it wasn’t the most nutritious food, to be honest. For me or for our child. 

I felt more frustrated than ever.

…my sister revealed the most crucial rule for mothers

About three weeks later, my sister invited me to a Sunday brunch with other moms in her friends’ circle.

We all just sat there for a while, chatting and sharing our motherhood stories.

A woman named Sarah was sitting right next to me.

She looked so happy and full of energy. 

As she shared her stories, it didn’t seem like she was having any struggle at all being a first-time mother. 

She managed to go to yoga classes at least 3 times a week and even went on a short trip with her family last month… 

I felt jealous. In a good way, of course.

I could tell that her baby was about the same age as mine. 

“Can I ask you something?” I just randomly dropped the question. 

“Of course,” she answered me with a smile.

“It may sound random but… What is your secret?… How do you manage to do everything on time and be full of energy?”

To my surprise, she said the same thing as my sister: “Everything changed after I made my routine more consistent…”

I was doubtful and unconvinced when I heard it.

My sister told me the exact same thing, but it didn’t work out for me.

I told this woman I failed to stick to my plan and asked her how she did it and what her secret was to consistency. 

And she just told me that I didn’t have to do it on my own.

Getting help in this motherhood journey is crucial. 

That’s how I got introduced to the solution that put everything in its place.

Daily habit tracker that gave me exact guidelines to succeed in parenthood while taking care of my own mental and physical health

Daily habit tracker that gave me exact guidelines to succeed in parenthood while taking care of my own mental and physical health

As we talked more and more about parenting challenges and the importance of a consistent family routine, she pulled out her phone and opened an app called Greatness.

She showed me the programs and audio courses dedicated to parents that helped her learn more about parenting and her kid.

She also allowed me to take a sneak peek at her daily routine plan that she created with the help of this app.

I saw some steps already marked as “done” in that list, and more tasks were yet to be completed, but they looked very clear and organized.

Then she showed me the basics of how to use this app, how to create routines and track the progress.

I didn’t want to ask her any more questions, I just felt tempted to try this app myself as soon as possible.

I downloaded it right away. 

I think all the moms sitting around the table that day did the same.

There was a free quiz, so I took it. I answered questions about myself, my lifestyle, the areas I would like to improve most, and my main goals. 

At that time, my biggest goals were to be able to find some time for myself and to keep my mental health stable while properly taking care of my baby.

It took just a few minutes to finish it, and Greatness suggested a personal plan that would help me achieve those goals.

They had a few programs for that. The “Loving Parenthood,” “Healthy Body Basics,” and “Slowing Down” programs looked like a perfect match for me.

I had nothing to lose. So, I decided to give it a shot.

I had nothing to lose. So, I decided to give it a shot.

What really surprised me was the countless custom habits you can add to your daily routine. Whether it is a reminder to take your vitamins or spend more quality time with your family.

On top of that, I even got expert-curated courses and audio coaching on many different topics, including parenting.

But the best part – with the Greatness app, I can manage my time so that I get more time for myself and my health. 

By implementing a more organized schedule along with reminders, my mind became less cluttered.

This has allowed me to carve out at least 30 minutes a day for myself.

I can finally feel more rested and enjoy little moments that are dedicated just to me.

Since I started using Greatness, I haven’t missed any of my nail or doctor appointments.

And for any parent who doesn’t seem to be succeeding in their new role, my only recommendation would be…

Don’t try to get everything right on your own.

After all those restless days and nights, my only regret is that I didn’t find the Greatness app sooner.

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Fitness Coach Reveals: This “9-Second Craving Curb” Could Help Make Weight Loss Diet Way More Effective Wed, 07 Jun 2023 10:13:08 +0000 “When I first got started as a fitness coach in 2010, I couldn’t understand one thing…

Why women who followed seemingly identical exercise and diet plans had very contrasting results.

Back then, I thought genetics, metabolism, or hormones were behind it,” said Merissa Nies, a personal trainer with more than 13 years of experience.

She then added that these factors can and do affect weight loss.

But they don’t affect as many women as most believe.

“There is one thing that, based on studies from places like Yale, affects 80% of those trying to lose weight.1

It is something that women often mistake for lack of willpower.

And what most don’t know is that there is an easy fix that could make all their efforts pay off.”

Only 1 in 5 Women Find It Easy to Deal With Food Cravings and Hunger on Weight Loss Diets

But what about the rest?

The specialist explained that over the years, she has worked with thousands of women who wanted to lose weight.

So she knows exactly what they have to go through.

“Imagine this.

You’re a woman determined to shed those unwanted pounds, finally committing to a weight loss diet.

You start your day strong.

Breakfast is an egg white omelet, lunch is a leafy green salad with grilled chicken, and dinner is a small piece of fish with steamed vegetables.

You feel empowered and proud of the clean, nutritious choices you’re making.

But you’ve had a long day, and then comes the cravings, catching you off guard.

You remember the soft, creamy texture and the rich taste of that ice cream sitting in the back of your freezer.

You try to resist, reminding yourself of all the promises you’ve made, the vision of your slimmer self.

But these cravings become all you can think about.”

tasty ice cream

And, according to Merrisa, most of the time, the cravings win.

Giving a moment of relief.

But as soon as the binge is over, the guilt sets in.

“Women then feel like their dream of a healthier, slimmer body is fading into the distance.

This makes them angry with themselves that they will never be able to lose weight.

But after wallowing in regret, the determination to ‘make things right’ kicks in,” the expert explained.

Here’s What Most Women Do Next and Why None of That Works

“That’s when women throw themselves into a harsh regimen of punishing exercise.

They decide to starve themselves, thinking that’s the price they have to pay for lack of willpower.

Or they throw out the old diet plan and start a new one, convinced that the previous one was the problem,” said Merrisa Nies.

But according to the expert, these actions usually make things worse.

“You see, when the body is punished with extreme workouts, it cries out for more energy, which increases cravings.

And starvation is even worse because the body then goes into survival mode, increasing hunger as it fights to protect itself from perceived scarcity.” 

She admitted that switching diets seemed to make the most sense.

At least, that’s what the expert thought at first.

It wasn’t until she discovered that 19 out of 20 Americans don’t get enough of the ingredient she is about to explain.2

Correlation Between Hunger, Cravings, and the Plant That Originated in India

“The answer to curbing cravings and hunger lies not in some miracle pill or synthetic drug.

It’s in the plant that has been revered for its medicinal properties since ancient times,” said Merrisa.

The expert explained that the ingredient that 19 out of 20 people don’t get enough of is fiber.

But she was quick to add that there are many types of this vital compound.

And the one she is about to share is far superior to others.

“Plantago ovata, which comes from the soil of India, is the key to taming hunger and curbing cravings.

More specifically, it is the psyllium husk that comes from this plant.

And it can make literally any weight loss diet much more sustainable and effective,” the expert said before explaining how this powerful compound works.

Plantago ovata

“Now, you might wonder what’s so special about psyllium husk compared to other forms of fiber.

First of all, it is a soluble fiber.

This means psyllium husk has a unique ability to absorb water, swelling into a soft, gel-like substance in the gut.

And here’s where the magic happens,” said Merrisa Nies.

The expert explained that women who take psyllium husk naturally eat less.

Not because they are on a restrictive diet but simply because they are already satisfied.3

“When psyllium husk forms that gel-like substance in the gut, it doesn’t only give a sense of fullness.

It also slows down the gastric emptying process.4

As the pace at which the body processes food is regulated, the time between meals stretches out too.

But it’s not just about making you feel full.”

The fitness coach explained that slowed-down digestion also means slower sugar absorption.5

Preventing spikes in blood sugar levels, which can lead to hunger pangs.

“When I understood how psyllium husk works, I began looking for the best way to introduce this organic compound into the diet,” Merrisa added.

“This ‘Craving Curb’ Turned Out to Be the Best Choice”

“I was intrigued by the potential of psyllium husk to make weight loss not just achievable but also sustainable.

So, I dove deep into researching supplements containing this powerful natural compound.

As I scrolled through countless products, my eyes fell on one that stood out from the rest,” said the personal trainer.

The supplement she found was completely organic and sugar-free.

Which is a non-negotiable for anyone serious about weight loss.

But what caught her attention were the self-reported results of its users.

“A survey of 1,475 ColonBroom users showed results that even I, a seasoned fitness coach, found impressive…

Two out of three, or nearly 1,000 users, self-reported losing weight after using this supplement for just four weeks.

Intrigued, I ordered a one-month supply, and let me explain what happened,” she said.

photo of Colon Broom

“A health supplement that’s not just effective but actually delicious was my initial impression of ColonBroom. 

I would spend a mere couple of seconds mixing this tasty drink just twice a day.

The ease, the taste, the simplicity – I even nicknamed it the ‘9-second craving curb.’”

According to the expert, it didn’t take long for her to notice the effects.

In just two days, she noticed a noticeable difference in her bowel movements.

But that was just the beginning.

“As the days went by, my typical hunger pangs and cravings began to diminish.

Sticking to my diet suddenly seemed much easier than before,” said Merrisa Nies.

After such a positive experience, she began recommending ColonBroom to her clients struggling with weight loss.

And the results have been nothing short of life-changing.

“Along with curbed cravings, my clients also reported banished bloating, relieved constipation, and a newfound lightness in their bowels.

But the most important thing is that these incredible women, who had been tirelessly battling with their weight, are finally reaping the fruits of their hard work.

And for every woman who has found herself in a cycle of grueling workout regimes, resorting to starvation diets, or hopping from one dietary plan to another…

They should not blame themselves for a lack of willpower.

Because chances are that they are among those 19 out of 20 individuals who are not consuming enough of this vital compound.

That’s why I encourage every woman to take a free quiz on the ColonBroom website.

This way, they will easily find out if this ‘craving curb’ could make their weight loss way more effective, too.”

]]> 3
Lose 30 Pounds in 30 Days: The Reality, Side Effects, and More Tue, 06 Jun 2023 13:59:56 +0000 So, you’ve decided you’re going to lose 30 pounds to achieve your perfect body weight. 

The next step is to set the date you hope to be in better shape. Like most people, you’re probably wondering how quickly you can succeed. Is one month enough time to see results?

Losing weight is a process and one that comes easier for some than it does for others. Creating realistic weight loss goals is important to maintain motivation throughout your journey. Most importantly, you should set a safe and appropriate target for your needs.

Discover if losing 30 pounds in 30 days is a possibility or a strategy worth forgetting.

Lose 30 Pounds in 30 Days: Is It Realistic?

Losing 30 pounds in 30 days is unrealistic. It’s an almost impossible task, as success would require an enormous calorie deficit. One pound of body fat equals around 3,500 calories, so you would need a 3,500-calorie deficit daily for 30 days.

That would mean consuming more calories than this from food before burning them with extreme and prolonged exercise. It simply won’t work. As you attempt the impossible, your health will suffer, with side effects ranging from headaches and hair loss to malnutrition.

How much weight can you lose in a month?

The consensus is that you can lose 1 to 2 pounds per week and 4 to 8 pounds in a month. This rate of weight loss is considered effective, safe, and manageable for most people. It mitigates health issues and heightens the chances of keeping the weight off.

However, different people lose weight at different rates. Some lose weight faster or slower, as many variables influence your ability to drop pounds. Age, gender, current weight, and the degree of your calorie deficit are some crucial things that will control your weight loss rate.

You might lose up to ten pounds in a month with the correct practices in place.

How to Lose 30 Pounds? 10 Simple Ideas for Your Journey

You shouldn’t try to lose 30 pounds in 30 days, but you can still lose 30 pounds gradually with some simple steps. These strategies promote healthy and sustainable weight loss for better long-term results. You can watch the pounds disappear without putting your health at risk.

#1 Set mini goals

Losing 30 pounds is quite a hefty task. Setting mini targets will help you maintain motivation throughout your weight loss venture. It ensures you’re always making progress toward your end goal, however small. Breaking things down also makes things more manageable.

Instead of trying to lose 30 pounds in 30 days, you could focus on losing 1–2 pounds in 7 days. That means you’re within the guidelines for healthy weight loss and setting an achievable target. If you prefer, you could break the long-term goal into monthly goals.

Set mini goals

Short-term goals don’t have to center around how much weight you lose, either. A mini goal could be slowly reducing your daily calorie intake or increasing the number of days you exercise each week. Either way, you’re making positive changes that will fuel long-term results.

#2 Plan your meals in advance

Meal planning is an excellent tool when trying to lose weight. It puts you in control of your diet, ensuring that you consume a variety of nutritious foods while acquiring the calorie intake you need to enter a deficit. It’s also an exciting time to get creative with your recipes.

Moreover, it decreases the risk of taking in more calories from unplanned meals and snacks. When you’re hungry, it’s easy to slip into old habits if you don’t already have a meal prepared or the ingredients to cook a healthy dish. You might reach for carb-heavy foods to satisfy cravings.

According to studies, those who plan meals can benefit from more food variety, diet quality, healthier eating, and less obesity.

#3 Focus on good nutrition

It’s all well and good to cut back on calories, but you must prioritize good nutrition if you want to keep healthy and energized. You can still lose weight with an unhealthy diet if you remain within your calorie budget, but you won’t get the proper nutrients your body needs to thrive.

Consuming healthy foods makes it easier to build a balanced diet. The world’s most nutritious foods have fewer calories than processed foods. You can eat multiple fruits and vegetables without exceeding your limit, whereas processed foods are full of extra calories.

Your diet should include adequate healthy fats, complex carbs, proteins, and fiber.

#4 Exercise daily

Exercise burns calories and helps you create that important calorie deficit. Reducing energy intake from your diet is more effective than increasing energy expenditure from exercise, but the combination can enhance results. In addition, exercising regularly prevents weight regain.

Exercise daily

You should get at least 30 minutes of exercise 5 days per week, focusing on a weekly combination of cardio and strength training. Cardio exercise keeps your heart and lungs pumping, while resistance training helps you burn fat and retain lean muscle mass.

Getting more intense exercise than the average recommendation is one way to lose weight faster.

#5 Try intermittent fasting

You could try intermittent fasting to boost your weight loss efforts. Intermittent fasting is a powerful fat-loss method because it pushes the body to burn stubborn body fat for energy. At the same time, restricted eating hours means you eat fewer calories throughout the day.

Since the dietary plan boosts brain activity, you might feel in better spirits and more focused as you lose weight.

#6 Develop good habits

Developing good habits is ultimately the best way to lose weight and prevent weight gain. You can fill your day with positive habits, like eating breakfast, consuming regular meals, drinking water, using a smaller plate, becoming more active, and getting enough sleep.

These methods will pay off in time and help you shift all the weight.

#7 Avoid nicotine and alcohol

Smoking is a poor habit that sabotages your health in various ways, from increasing cardiovascular disease risk to causing cancer. Quitting will help your cardiovascular health improve, making it easier to exercise more often and continue burning calories.

Avoid nicotine and alcohol

Alcoholic drinks contain too many empty calories, which makes weight loss difficult. Consuming too many of these beverages will quickly see you exceed your calorie budget. Furthermore, it can lead to hunger cravings and bad decisions, like binge eating carbohydrate-rich snacks.

#8 Cut refined carbs out of your diet

A diet high in refined carbs can lead to weight gain, obesity, and high blood pressure. Eliminating foods with little nutritional value, like cake, biscuits, white bread, pastries, white rice, pizza dough, fruit juices, and sugary drinks, can quickly reduce your calorie intake.

Without refined carbs, you can focus on eating complex carbs. These foods have more fiber and other nutrients to support your body and aid weight control. Examples are barley, chickpeas, brown rice, quinoa, lentils, and oats.

Alternatively, low-carb diets, like the keto diet, can speed up weight loss. Lowering your daily carb intake allows your body to enter the state of ketosis, where you begin burning through your fat stores.

#9 Ask for help

Losing weight is challenging, and tackling your weight loss journey alone can be even more daunting. This is even more important if you are trying to lose much extra weight. Attempting quick-fix diets or failing to follow a healthy diet plan can put your health at serious risk.

Health professionals can guide you toward the most appropriate weight loss program based on your age, current weight, and activity level.

#10 Take proper care of your mind

Caring for your mental health will bode well with your weight loss plan. Trying to lose 30 pounds takes willpower and mental strength. With a healthy mind, you can retain a positive mindset that enables you to stay motivated and more able to counter bad habits.

Take proper care of your mind

You can care for your mind with healthy eating, regular exercise, and a good sleep schedule. Relaxation techniques, including meditation and journaling, can help you handle feelings of anxiety and reduce stress. And when you feel better overall, you’re more likely to hit your goals.

Side Effects of Losing 30 Pounds Quickly

Attempting to lose 30 pounds in 30 days is rapid weight loss, which brings several health risks. The significant calorie reduction needed to lose this weight can take its toll on your physical and mental well-being.

You can expect the following side effects to occur with an extreme weight loss plan of this sort:

  • Irritability
  • Headaches
  • Dizziness
  • Fatigue
  • Extreme hunger and cravings
  • Digestive issues, like constipation
  • Hormonal imbalances
  • Menstrual irregularities
  • Hair loss
  • Loose skin

More severe side effects include:

  • Nutritional deficiencies
  • Malnutrition
  • Muscle loss
  • Metabolic changes
  • Gallstones
  • Extreme fatigue


How fast can you lose 30 pounds?

If you lose weight at a rate of 1–2 pounds per week, you can expect to lose 30 pounds in approximately four to eight months. However, some people lose weight more quickly than others, and it can vary from person to person.

Is it possible to lose 30 pounds in 30 days without exercise?

It is not possible to lose 30 pounds in 30 days, regardless of whether you include exercise in your routine. You can, however, speed up results by combining a healthy diet with regular exercise, as physical activity is essential for burning calories and stubborn fat.

Is losing 30 pounds noticeable?

Losing 30 pounds is noticeable as it is a significant amount of weight. You will have a smaller frame overall, but you may notice weight loss more obviously in specific areas, such as your face or waistline.

How many calories to consume to lose 30 pounds?

Calorie needs differ among individuals as age, height, weight, and activity level determine your energy requirements. Generally speaking, healthcare professionals recommend calorie deficits of 500–750 calories per day for weight loss – around 1–2 pounds per week.

A Word From an MD

Losing 30 pounds can benefit your health in multiple ways. Even dropping a modest 5% to 10% of your body weight can induce benefits like lowering blood pressure and cholesterol levels, normalizing blood sugar levels, improving mobility, and boosting mood and self-esteem.

You should never put your health at risk to lose weight fast, but there are a few things that can help speed things up. Decreasing carb intake, increasing protein intake, adequate water intake, focusing on whole foods, and exercising consistently are some effective weight loss strategies.

You can work with your healthcare provider to create a sustainable routine that you can keep for life. It’s vital to avoid rapid weight-loss diets that promote unhealthy habits and make unrealistic claims. Your overall health should remain your priority as you take positive steps.


Losing 30 pounds in 30 days is not a realistic weight loss goal. Most of all, it is not a healthy approach to weight loss. 30 pounds is a lot, but it is doable with more time. The pounds will gradually melt away with good eating habits, regular workouts, and cutting out the bad stuff.

Seek professional guidance from your doctor before beginning a weight loss program to lose a noticeable amount of weight. You must approach things in the safest way possible.

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How I Escaped the Menopause Fog by Discovering the Gut-Mind Connection Tue, 06 Jun 2023 13:28:10 +0000 I never imagined that in the midst of menopause, I would truly thrive…

Even in my 50s, I feel more energetic than ever. 

I wake up each day with genuine excitement, curious about what the day has in store for me. 

And you know what? I feel comfortable in my own skin, appreciating and accepting my body just the way it is.

But it wasn’t always like this… 

Just a couple of months ago, I was dealing with the frustration of unexpected weight gain and bloating that seemed impossible to shake…

I lived with restless nights, battling uncomfortable night sweats…

And I faced the overwhelming physical and emotional struggles my body threw my way…

But throughout this journey, I discovered my inner strength and resilience. 

I found the gut-mind connection that helped me overcome the menopause fog and reclaim the energy I once had before.

My name is Amy, I’m 53 years old, and menopause made me feel lost and overwhelmed 

I knew menopause was near when I started having irregular periods and unexpectedly gained 10 pounds… 

Since I hadn’t changed my diet, it was a bit frustrating, but it seemed easily manageable.

At least at first…

My name is Amy, I’m 53 years old, and menopause made me feel lost and overwhelmed

But it was a wild ride, and let me tell you, menopause is exhausting. 

I was hoping for hot flashes, but I never thought it would affect my mental clarity so much.

After long days at work, I yearned for that extra boost of energy and motivation. 

I would come home with big plans for the evening…

But the moment I walked through the door and sank into the couch, it felt like I hit a wall.

I found myself mindlessly being on my phone, with the TV as background noise. Getting dressed in comfortable clothes felt like an uphill battle.

To be honest, my life didn’t feel that exciting anymore. It felt like something was missing.

I stopped taking care of myself and eventually missed the joys of life 

I couldn’t remember the last time I was genuinely excited about going on vacation.

When my girls would reach out, asking if I wanted to join them for a game night, I would hesitate and tell them I’d think about it.

But deep down, I already knew the answer. Most of the time, it was a resounding “no.”

My husband also started complaining that I never wanted to go anywhere with him… And my friends started getting together without me, not even asking if I’d like to join them.

I had created my own little bubble, and it was suffocating me.

I told myself that maybe one day my energy would return… 

And the woman I was, the Amy that my husband adored and my girls looked up to, would eventually come back.

I stopped taking care of myself and eventually missed the joys of life

The truth was, I wasn’t comfortable with my body, and it was draining my energy.

And one Friday night, as my family went to see a movie without me, it hit me.

I was going to lose the people around me and miss out on the little moments that count.

I couldn’t bear the thought, so I immediately grabbed my computer and…

I started searching if anyone was going through the same struggles as me

I dove headfirst into groups on Facebook, hoping to find solace in the experiences of other women going through this midlife crisis. 

While everyone is unique, I was surprised at how many women were experiencing the same issues I was.

But let me be honest with you – the discussions there? They’re a chaotic mess.

And people telling me to do yoga or meditate made me laugh. 

Most of the suggestions didn’t resonate with me. Not at all. 

But one woman’s comment, I think her name was Linda, got my attention.

Linda mentioned that she had lost herself and felt desperate after the menopause hit.

She even went to a psychiatrist and tried the prescribed medications to boost her serotonin levels. That was supposed to lighten her mood but instead…

They led her to more intense mood swings and frustration. 

Linda also mentioned that her hot flashes got worse, along with unwanted pounds and bloating. 

But everything changed once she discovered the gut-mind connection for menopausal women.

It turns out serotonin, that feel-good chemical, is produced in the gut

Our gut is like a hidden serotonin factory.1 And it is possible to turn that on if you have the right components. 

And here’s another twist – estrogen, the hormone running wild during menopause, also messes with the gut.2

So, picture this: 

Menopause swoops in, turning our world upside down, while our innocent gut also gets caught in the middle. 

In the end, you’re struggling with everything at once – menopause symptoms and a sudden drop in serotonin levels in your body.

Linda claimed that after she fixed the problems in her gut with probiotic supplements, her life turned upside down.

It turns out serotonin, that feel-good chemical, is produced in the gut

She felt more energetic, her mood was better, and even the unwanted pounds and bloating went away.  

So, what was the first thing I did when I found this out?

I went to the pharmacy, picked up a few different bottles of gut health probiotics, and hoped for the best.

I tried every brand of probiotics on the shelf, thinking it would seriously change things up for me

But guess what? 

Those promises of relief? Total deception. 

Everything stayed the same. I was still weighed down – physically and emotionally.

And I still couldn’t stop thinking about Linda and her story. I was upset that her praised solution didn’t help me at all.

But just as I was about to give up, I did something I’d never done before… I texted Linda and asked for her secret.

Surprisingly, she answered right away! And I was not the only one to contact her on Facebook.

The conversation turned to the challenges we were facing and the frustrations that came with finding effective solutions.

Linda revealed what I should look for in gut supplements right away.

Look not only for probiotics, but fibers and posbiotics in the ingredient list too. I know it might sound complicated, but trust me, these three-in-one bottles are worth investing in. 

Also, make sure to find delayed response capsules that won’t dissolve in stomach acid before reaching your entire system. I’ll send you the link to the ones that helped me.

Linda shared the link to Bioma and told me that after just a few days of these supplements, she felt less bloated and more energetic.

I felt like I’d tried all the probiotics on the market but never focused on the delayed-release capsules.

So, I thought they were worth checking out. Especially since these supplements helped Linda.

I scoured the internet, analyzing ingredients and dissecting every aspect of this product.

The company’s website promised impressive benefits for gut health – addressing the very issues that had been bugging me for far too long.

Promises of reduced bloating, an energy boost, improved focus, and a sense of lightness stood out to me. 

Eventually, I ordered my first bottle of Bioma. I had nothing to lose.

And, oh boy, was I surprised!

I couldn’t believe it, but Linda’s recommendation helped me fight my menopause challenges in a glimpse

All I wanted was a sense of inner harmony, a balance that had eluded me for far too long.

And after trying Bioma for a month, it changed my menopause journey forever.

I couldn’t believe it, but Linda’s recommendation helped me fight my menopause challenges in a glimpse

As it relieved my bloating and lifted the weight off my body, I felt a remarkable change. I began to feel like my true self again.

My energy level skyrocketed, as if a switch had been flipped, empowering me to face each day with renewed excitement.

I started going on dates with my husband again. We even planned a summer vacation with my girls, and the joy on their faces was priceless.

I began to feel connected to the world again. Bioma had become my trusted ally in this journey to rediscover my old self.

I learned that it’s not just about balancing gut bacteria; it’s a powerful tool specifically designed to combat the unwanted fog of menopause.

If only I had known earlier that the root of my problems was in my gut, I could have spared myself those desperate months on the couch and embraced the exciting moments life had to offer.

If I had to do it all over again, I’d stop my research right here and take Bioma’s free quiz. 

I’ve met numerous women who have shared the same struggles I’ve faced, and it’s my sincere hope that they come across my story. Like I did with Linda’s comment…

]]> 3
How to Lose 15 Pounds in a Month: Top 10 Science-Based Tips Tue, 06 Jun 2023 12:31:53 +0000 Losing weight can be difficult for some people, especially if they don’t set goals. Setting goals helps people stay motivated because it gives them something to focus on.

It is important to note that healthy weight loss is considered to be between 1 and 2 pounds per week or about 8 pounds per month. Losing 15 pounds in a month is not recommended by experts as it is not sustainable.

However, if you’re determined to lose some weight in a month, read this article for ten science-based tips for healthy weight loss.

How to Lose 15 Pounds in a Month? 10 Science-Based Tips

The weight loss process requires you to alter how you live your life, including how you eat, how much you exercise, and your mindset. You will need to avoid overeating, choose healthier options, and exercise more frequently to lose weight fast. Look below to find out how to do this.

#1 Start counting macros instead of calories

To change your body composition and lose weight fast, you need to understand what your macros are and how counting them can help you lose weight. While it is often suggested that you should eat at a calorie deficit to lose weight, counting your macros can ensure that your body is getting all the nutrients it needs where counting calories can’t.

The first rule of caloric intake you must understand is that not all calories are created equal. For example, fat has much more calories per gram than carbohydrates or proteins. This means if you eat more high-fat foods, you will eat more calories than if you were to increase your protein intake.

It is important to note that while some nutrients contain more calories per gram, all are equally important. For instance, our body needs healthy, unsaturated fats as much as it does carbs and protein.

Typical macronutrient intake recommendations are as follows:

  • Carbs: 45–65% of total calorie intake per day
  • Fats: 20–35% of total calorie intake each day
  • Proteins: 10–35% of your total calories for the day

You can work out how many calories you need per day using an online calorie counter. You will need to input figures, like your body weight and height and your activity level, and you can use this figure to determine how much of each macro you should be eating per day.

It is also worth noting that not all calories within each macro group are created equal either. For example, simple carbs, like white pasta and bread, are much less nutrient-dense than complex carbs, like whole grains. This makes simple carbs “empty calories” that don’t fuel your body properly.

#2 Plan your meals

Meal planning means that you have a set menu to follow each week. It allows you to meet your daily macro goals and stay on track. It also means you’re more likely to eat a healthy meal because it’s planned and all the ingredients are within reach.

Plan your meals

A weekly meal plan can support weight loss and help you as you strive to lose a set amount of pounds in a month.

#3 Incorporate more protein into your diet

Protein is an incredible macronutrient for weight loss. Though many people increase protein intake for weight gain and muscle building, it can also help you to lose weight. A high protein intake is known to boost metabolism, reduce your appetite and increase feelings of fullness, and even change weight-regulating hormones, like ghrelin, to ensure you eat less.

By making you feel fuller for longer, you’re more likely to eat at a natural calorie deficit and lose weight easily. Try adding lean protein, like chicken breast, tofu, and turkey, to your diet to speed up weight loss.

#4 Make healthy eating a habit

If you’re a chronic snacker or eat lots of takeouts, it’s a good idea to change these behaviors. Try deleting takeout apps, stocking your fridge with healthy options, and swapping junk food for healthy snacks.

Healthy snacks don’t always have to be fruits. You can find a ton of inspiration online for delicious snack foods that are also healthy, including mixed nuts, chia pudding, and kale chips.

#5 Look for healthier alternatives

Earlier, we discussed empty calories and the concept of foods that are not nutritionally dense. When choosing foods to eat, it is important you make healthier choices by choosing foods with more nutrients per gram. This doesn’t just mean eating tons of fruit and vegetables, though.

Increase your intake of whole grains, like oats, brown rice, and quinoa, along with fruit, vegetables, healthy fats, like olive oil, and lean protein.

Eating a healthier diet means you’re fueling your body properly and is also likely to ensure you eat less. Many of the healthy foods listed above contain more fiber than ultra-processed foods, like ready meals and junk food. Fiber is known to help you to feel satiated and boost the health of your digestive system.

#6 Get proper rest

Sleep has a huge impact on health. If you’re tired, you’re much more likely to reach for junk food, and your body is more likely to store the food you eat as fat. Aim for a healthy amount of quality sleep each night, which is usually around 7–9 hours.

Get proper rest

If you struggle to get good sleep, consider home remedies, like diffusing lavender oil and drinking chamomile tea. Sleep problems may also be indicative of an underlying problem, so if you’re struggling due to lack of sleep, it is important to seek the advice of a healthcare professional to rule out anything more serious.

#7 Drink water instead of soda

Sugary drinks, like soda, can cause weight gain and stop you from achieving the calorie deficit necessary for weight loss. Water has many benefits for weight loss and the maintenance of body weight reduction. In fact, increased water intake can actually be linked to increased calorie burning.

If you struggle to drink water or you don’t like the taste, you can try adding fruit infusions, like lime water, to flavor it. You could also try drinking herbal teas and fruit teas.

#8 Have a consistent workout routine

Exercise is incredibly important for shedding weight. Exercise may be able to improve your metabolic rate, increasing fat metabolism and helping you burn more stubborn fat.

Whether you’re new to exercise or a veteran gym goer, exercise is key to losing 15 pounds healthily. It is recommended that you get at least 150 minutes of physical activity each week. This can be split into 30-minute sessions, or you may want to exercise fewer times a week for longer intervals.

Have a consistent workout routine

If you’re struggling to work out the kind of exercise that will help you reduce your weight, you could consider reaching out to a professional, like a PT, to help you.

#9 Try intermittent fasting

For weight loss, there is no better method of eating than intermittent fasting (IF). So, if you’re wondering how to lose 15 pounds in a month, this could be the way.

It is a method of eating that involves periods of eating and periods of fasting. The eating pattern is known to have helped many people reduce their weight.

Intermittent fasting enforces a calorie deficit by restricting the time that you can eat. It is physically impossible to eat as much in 6 hours as you would in 12, therefore enabling you to eat less overall.

Fasting comes with many other benefits, including benefits for those with diabetes and heart health. Contrary to many other aggressive diets, this plan lets you eat foods you actually like. While it is not recommended that you eat lots of unhealthy foods, you can avoid restricting yourself too much on this diet.

#10 Avoid alcohol

For weight loss, avoiding alcohol is always recommended as it’s essentially empty calories, meaning it doesn’t give you anything. When alcohol is consumed, it is also used as a primary fuel source, which means that any excess glucose and fat that you consume while drinking is likely to be stored as fat. It is also likely to contribute to belly fat.

In addition to the potential for weight gain, alcohol can also affect the health of your organs. It has been linked to liver problems and nutrient absorption and can affect your sleep.

How Long Does It Take to Lose 15 Pounds?

If healthy weight loss is 1 to 2 pounds per week, then it would take most people at least two months to lose 15 pounds when done in a healthy and sustainable way. If you’re looking to reduce your weight and maintain it, it’s always better to do so slowly and safely.

It is also important to note that it may take up to 4 months for some people to lose 15 pounds. Every weight loss plan will work differently, and your current weight, age, gender, and genetics can all impact how quickly you manage to reduce your weight.

Can You Lose 15 Pounds in a Month?

While it could be possible to lose 15 pounds in one month, it is not considered healthy. Rapid weight loss, like trying to lose 15 pounds in a month, can have serious side effects. Unhealthy weight loss can lead to:

  • Headaches
  • Irritability
  • Fatigue
  • Dizziness
  • Constipation
  • Menstrual irregularities
  • Muscle mass loss
  • Hair loss
  • Nutrient deficiencies
  • Electrolyte imbalances
  • Drop in energy levels


What is the best way to lose 15 pounds?

To lose 15 pounds, you should eat fewer calories than you burn to encourage a caloric deficit, exercise more, drink more water, and make healthier choices when it comes to food.

Is 15lbs of weight loss noticeable?

Yes, losing 15 pounds will be noticeable. You will probably notice significant changes in your body, and so will others.

How many calories can I eat a day to lose 15 pounds in a month?

To determine exactly how many calories you need, you will need to know your basal metabolic rate. With this figure, you can work out the kind of deficit you would need to lose 15 pounds in a month. Be aware that losing this amount of weight this quickly is not recommended and would require a dangerous caloric deficit.

A Word From Our MD

While you might have some ambitious weight loss goals, trying to lose 15 pounds in a month is not recommended. The healthy amount of weight you should be losing each month is between 1 and 2 pounds. If you plan to lose 15 pounds, it is better to aim to do it within 2 to 4 months.

Losing weight should be done slowly, and you are likely to have more success with maintaining the weight loss if you make gradual lifestyle changes.

This means increasing the amount you exercise, making healthier choices when it comes to food, like opting for lean protein, whole grain bread, and less processed foods, and drinking more water daily. 

Unhealthy and rapid weight loss can have detrimental effects on your health.


While you may want to lose 15 pounds in a month, it is an unhealthy amount of weight to lose so quickly. If you would like to lose weight, do so slowly and in a sustainable way. Unsustainable weight loss can have negative side effects and is also likely to cause you to gain the weight back anyway.

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I Should Have Started Taking My Diabetes Seriously Earlier Tue, 06 Jun 2023 10:53:03 +0000 There are two reasons why I want to share this with you today. One is that after having a really hard period, now I am finally happy and calm again.

And the other hopefully, this can help those living with diabetes get through or even avoid what I went through.

My name is Sarah, and I’ve had type 2 diabetes for 6 years now. A few years ago, it got a lot worse before getting better. Here’s what happened, what I did to make things better, and what hopefully you can do, too.

My weight went up, and my life started going down

When I told my doctor what I usually ate, she said my diet contained too many carbohydrates.

I knew I gained weight, but when the doctor said it, I felt ashamed. It was like knowing that everyone is looking at me and seeing the flaws that I tried to hide.

“And your blood sugar is high. I will prescribe some medicine, but you should really change your diet to get this under control,” the doctor said.

At the time, I didn’t care that much about blood sugar and medication.

My weight went up, and my life started going down

Don’t get me wrong, I had been feeling worse for a while and wanted to fix it. But I’d been living with diabetes for years and didn’t think this was an emergency.

What hit me much harder was that my weight was going up. The woman in the mirror no longer looked like me.

That was the main reason I took the doctor’s advice.

Healthy cooking is not my passion

I don’t mind cooking, but when I have to watch what goes into my food, it becomes a hassle.

Of course, I had been trying to cut down on carbs since I was diagnosed with diabetes, but it hasn’t always worked.

Sometimes you just don’t feel like doing the math before you eat, so you just skip counting calories and macros for one day. 

I always loved eating cereal for breakfast. My doctor said I shouldn’t, that I should eat eggs instead, but I don’t like eggs. And if my husband was having pancakes, I just had to have some, too. But then, who eats pancakes without maple syrup? 

I’d say to myself that this is just one cheat day. But then it would become two days…then three…and then I’d realize that I just had a whole cheat week.

I tried harder this time, but it still wasn’t working for me. I barely lost a pound in weeks.

In Petersburg, VA,  where I live, diabetes is very common. You’ll meet people with diabetes or prediabetes around every corner. A few people in my family have it and they are all really overweight. To the point that they can hardly move so I’d only see them if I made a visit to their home.

I used to tell them that they should be taking better care of themselves and now I was on the path to becoming just like them. This thought kept me trying to lose weight.

One of my friends who also has diabetes recommended that I try the same meal plan that helped her lose weight. It was something she found in a book by some nutritionist. It was a low-carb diet, so I decided to give it a try.

Unfortunately, there is no one-size-fits-all meal plan that can work for everyone

The recipes in this meal plan weren’t exactly to my taste. But I wasn’t sure what I could change about them to make them more to my liking without ruining the diet.

So I just forced myself to stick with it. And it actually worked – I lost weight quite quickly.

I didn’t realize it right away, but by then, my diabetes symptoms were getting worse. I had to get up at night to use the bathroom more often, and I was constantly thirsty.

My husband was the one who pointed it out to me. But I didn’t think it was a big deal. I was more focused on getting my body into the shape I wanted.

But then I started getting sick more often. I could no longer ignore the fact that I needed to see the doctor again.

The tests confirmed that my blood sugar levels were rising. The doctor said that there might be a number of reasons why this could happen with a generic meal plan. 

For example, I might need more protein to control my sugar levels than an average person with diabetes. She advised that I start tracking how specific food affects my blood glucose.

So I went back to eating what I’d usually eat and tried to cut down on carbs.

And the doctor prescribed more medications to keep my blood sugar down.

Worst days of my life

With all the meds I had to take, I felt nauseous and tired most of the time.

But the worst part was when I started getting infections. I would just get over one when another would send me back to bed. I even ended up in the hospital for a few days with a bad stomach infection.

This was especially hard on my husband, who lost his mother to complications from diabetes. He didn’t want to say anything to make me feel worse, but I knew he was sad and angry that we had let this happen.

After I left the hospital, I was still pretty weak and in a bad mood. I would pick on my teenage daughter for being on her laptop all the time. 

But then, one day, I saw her doing research on diabetes, and that changed everything. It was then that I fully realized how much she cared about me.

Thinking about what I was putting my family through only made me feel more depressed. I wanted to make things better, but I didn’t know how.

Those were the worst days of my life because I felt completely helpless. 

Just when nothing seemed to work, my daughter suggested an unexpected solution

I talked to my family about this because I wanted them to know that I was trying my best but didn’t know where to turn.

We started talking about what we should do next as a family, but it seemed that most of the ideas came back to trying one diet or another.

“There should be an app for that, there are apps for almost everything,” my daughter said after thinking about it for a while.

At first, I was skeptical. What could an app really do for someone in my situation?

But that same night, my daughter came to me with her laptop. “Look what I found,” she said.

There was a quiz I had to fill out about myself and what I liked to eat. My daughter said that after I completed it, I’d get a personalized diabetes diet plan and an app to help me stick to it.

Well, why not try something different than what I’ve done before, I thought. Also, there was a discount at the time, so it felt like perfect timing. So I went for it, downloaded the app, and got my meal plan.

After so much struggle, I couldn’t believe how quickly things started looking up again

Already in the first week of using this app called Klinio, I realized that it’s exactly what I was missing all this time. I started losing weight without struggling and, actually, without even noticing at first. That’s because the app has so many handy features.

I showed it to my doctor at the beginning, and she said that my plan looked really promising.

I don’t need to think about what I can or can’t eat anymore. The plan comes with precise recipes. And they are all made based on my preferences, so I never have to eat what I don’t like.

The app also helps me track my activity and test results, so I’m always motivated by the progress I’ve made.

The app also has suggestions for easy workouts, and that really gets me moving. I now choose to walk to the store instead of driving or doing some housework more often. It might not be much, but it helps me stay motivated and more energetic.

And I love that I have everything in one place – from my glucose readings to my meal plan and grocery list. I can track my activity, water, and calorie intake, and test results all in one program!

After months of using the app, I came back for another check-up, and my results shocked her. She said my fasting blood sugar went down to 130 mg/dL, and I could start cutting back on my medication!

After so much struggle, I couldn’t believe how quickly things started looking up again

I now feel like I’ve been given another chance with my health.

So if you can’t find the right diet for you and nothing seems to help with managing your blood sugar, take this chance.

Don’t hesitate, and don’t wait until things get worse. As it did for me.

I honestly recommend taking their quiz now as they generated my personalized plan for me in just a few minutes. And since then managing my diabetes became so much easier. 

I’ll look forward to reading your story of getting better!

Best of luck!

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Founder’s Confession: The Untold Story of How Gut Health Transformed My Weight Loss Journey Tue, 06 Jun 2023 10:06:58 +0000 Here’s a myth – following the same rules will get you losing as much weight as everybody else. 

It’s a lie I’ve been told for years, and it’s why I’ve been unsuccessful.

My name is Casper, I’m the founder of Bioma, and I want to share with you a personal journey that has led me to create something truly extraordinary. 

Let’s go back to a time when I was lost, desperate for answers, and struggling with my own weight.

Trying everything on the market doesn’t always help 

When you see me these days, it can be hard to believe that I used to weigh a lot more. 

It’s true, and it hasn’t been an easy journey to get to where I am now. 

I’ve always watched what I ate and tried to maintain an active lifestyle, just like many others who have struggled with weight gain.

But despite my best efforts, the pounds kept piling on, and I felt like I was fighting a losing battle.

I spent years searching for a solution, trying every weight loss program, diet plan, and supplement on the market.

Trying everything on the market doesn’t always help

I went through the highs and lows of fad diets, extreme workout routines, and even considered weight loss surgery. 

But nothing seemed to work. 

It was frustrating to watch my friends and family effortlessly shed pounds while I struggled every step of the way.

I couldn’t help but wonder what I was doing wrong. 

I delved deep into the world of weight loss research, seeking answers to the elusive question: 

Why can’t I lose weight? 

It was during this relentless quest for a breakthrough that I stumbled upon a fascinating concept – the connection between gut health and weight management.
I discovered that the health of our gut plays a pivotal role in our overall well-being1, including metabolism and weight regulation.

Why cant I lose weight

It turns out that an imbalanced gut can lead to a slow metabolism, making it incredibly challenging to lose weight effectively2.  

This revelation struck a chord with me. 

Could gut health be the missing piece of the puzzle that had me struggling for so long?

I became consumed with understanding the intricate workings of the gut and its impact on weight loss. 

I devoured scientific studies, consulted experts in the field, and experimented with different approaches. 

I knew that if I could restore balance to my gut and boost my metabolism, my weight loss journey could become a reality.

Now that I knew what I needed to do, the only question on my mind was, “How do I raise awareness about this for the ones who are just like me?”

I didn’t wait for too long.

I gathered a team of healthcare professionals and asked them to focus on one target: 

To develop a scientifically proven method for weight loss. 

Nothing else. 

I didn’t want to work with someone who was pushing another fad diet. 

We set out to create a solution that would not only help me but countless others struggling with weight loss. 

The birth of Bioma 

We formulated a unique blend of probiotics, prebiotics, and postbiotics – a powerful trio that worked harmoniously to restore gut health, supercharge metabolism, and promote sustainable weight loss.

This revolutionary formula became the backbone of Bioma, the product I created to transform lives. 

It’s a natural synbiotic designed to optimize gut health and ignite the body’s fat-burning potential. 

I was highly against unnecessary additives or artificial flavorings.

After all, I wanted to create a product that I would be proud to take myself.

The birth of Bioma

And I did. 

Months before releasing Bioma, I insisted on trying it out myself.

I told my team that if I don’t see a change in my body, we’ll reformulate the product as many times as it takes before it actually works.

Guess what? That’s exactly what we did.

We have been changing the formula countless times to get the perfect blend, but I finally saw the results.

I became the version of myself that I envisioned

Bloating became a distant memory, heartburn vanished, and the weight finally started to drop. 

It wasn’t an overnight transformation, but with persistence and dedication, I managed to lose an incredible 27 pounds.

I became the version of myself that I envisioned

It was a milestone I never thought I would reach, and it ignited a burning desire within me – to share this life-changing solution with others who have been on a similar journey of frustration and despair.

Since launching Bioma, the response has been overwhelming. 

People from all walks of life have experienced remarkable transformations, reclaiming their health and confidence. 

Now, I stand here as a testimony to the power of gut health and the unwavering determination to overcome life’s obstacles.

I want to extend a helping hand to anyone who is tired of the endless cycle of dieting.

I’ve been there, done that, and I really want to make it easier for everyone.

For a limited time, I’m offering an exclusive discount on Bioma as my way of reaching out to those who need it most. 

It’s my sincere hope that you’ll join our community and embrace the transformative power of a healthy gut.

Let’s rewrite the weight loss story together. 

Click on the link below to discover how Bioma can be a guide on this incredible journey.


Casper Aleknavicius, MD

Founder of Bioma

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