GLP-1s, short for Glucagon-Like Peptide-1 receptor agonists, are a class of medications that mimic a natural hormone your body produces after eating. This hormone plays a key role in regulating blood sugar, insulin response, and appetite control. When used under medical supervision, GLP-1s can be a powerful tool for supporting weight loss, metabolic health, and cardiovascular function.

Here’s how they work and why they’re effective:

1. They Regulate Appetite and Fullness

GLP-1s signal your brain that you’re full sooner and stay full longer, which helps reduce cravings and mindless snacking. Many patients naturally begin eating smaller portions and make better food choices without feeling deprived.

2. They Improve Blood Sugar and Insulin Sensitivity

Initially developed for people with insulin resistance or type 2 diabetes, GLP-1s help the body use insulin more efficiently and prevent large spikes and crashes in blood sugar. This steadier glucose level supports fat metabolism and consistent energy throughout the day.

3. They Support Metabolic and Cardiovascular Health

Beyond weight management, GLP-1s have been shown in clinical studies to improve heart health markers, lower inflammation, and reduce the risk of long-term metabolic diseases when paired with proper nutrition and exercise.

4. They Work Best with Medical Oversight

Because GLP-1s affect hormone and metabolic systems, it’s important that they are prescribed and monitored by a qualified medical professional. At Joon Medical, Shawn Sepassi, FNP-C, carefully evaluates each patient’s health profile, labs, and goals to determine if GLP-1 therapy is appropriate and safe.

5. They’re Only One Part of a Complete Program

GLP-1s are not magic shots—they work best as part of a comprehensive plan that includes nutrition, movement, sleep, hydration, and hormone balance. At Joon Medical, we use them (when clinically indicated) as a supportive tool alongside customized wellness strategies to create sustainable results.

Here’s a detailed breakdown of how many steps you might need to aim for if your goal is to lose ~2 pounds per week — plus the caveats and how this fits into the bigger picture.

Estimating the steps for ~2 lbs/week weight loss

• To lose 2 pounds per week, you’ll need a calorie deficit of roughly 7,000 calories (about 3,500 cal per pound).

• Walking burns calories, so increasing your step count contributes to that deficit.

• Research suggests that walking ~1,000 steps burns approximately 30–50 calories (depending on your weight, pace, terrain).

• As an example, If each extra 1,000 steps = ~40 calories, then burning ~7,000 extra calories in a week via steps alone would require ~175,000 additional steps (~25,000 steps/day). That’s very high and likely unrealistic for many people unless very active.

• Realistically, many sources say walking 7,000–10,000 steps/day supports weight loss when combined with diet and other activities.

So: If your baseline is low (say 4,000 steps/day) and you ramp up to 12,000–15,000+ steps/day while also managing your diet (reducing intake by say 300–500 calories/day), you might lose ~2 lbs/week under the right conditions.

What to focus on besides just steps

• Diet matters significantly — Without controlling calories, the extra steps may not get you the full 2 lb/week loss.

• Intensity and non-walking movement help — Higher pace walking, inclines, and strength training increase calorie burn more than slow strolls.

• Baseline matters — If you’re already walking a lot, you’ll need more steps or more intensity to increase the deficit.

• Sustainability & safety — Losing 2 lbs/week is aggressive; make sure you’re doing it safely, especially if you have metabolic or medical issues.

• Medical supervision is wise for weight loss goals, especially if you’re using medically supervised programs (for example, at your clinic).

• Gradual build-up — If you’re starting from very low steps (< 5,000/day), it’s better to increase slowly (add 1,000 steps at a time) to avoid injury and burnout.

For patients at Joon Medical:

• Start with a baseline step-count assessment (week 1: how many steps they currently do on an average day).

• Aim to gradually increase by ~2,000–4,000 steps/day above baseline, targeting ~10,000–12,000 steps/day as a general goal (depending on their baseline).

• Pair the step goal with a structured nutrition plan (calorie and macronutrient guidance) and other movement (strength, mobility) for maximum effect.

• Monitor for progress: body composition, metabolic labs, energy levels — adjust step target upward if needed and safe.

• Educate: “More steps help, but alone they may not get you 2 lbs/week — we use a combined approach.”

The 3-3-3 Rule is a simple, habit-based framework designed to help people build consistent, health-promoting behaviors around eating, hydration, and movement. It’s not a strict diet — rather it’s a sustainable daily rhythm.

Here are the three components:

1. 3 Balanced Meals a Day — Eat three nutrient-rich meals every day. Each meal ideally includes a quality protein source, whole grains or complex carbohydrates, and healthy fats (plus plenty of vegetables/fruit). This helps stabilize blood sugar, manage hunger, and support metabolism.

2. 3 Bottles (or ~1.5-2 Liters) of Water by 3 p.m. — Hydration is emphasized because it supports metabolic function, aids digestion, and can help reduce unnecessary snacking or overeating by improving fullness and bodily awareness.

3. 3 Hours of Physical Activity per Week — This equates to roughly 30 minutes of movement most days. The goal is consistent movement (such as brisk walking, cycling, light strength work) to support calorie burn, preserve muscle, and maintain metabolic health.

Why It Works

The 3-3-3 Rule focuses on hormonal and metabolic stability, not deprivation. When your body’s blood sugar, hydration, and hunger cues are regulated, you experience fewer cravings, steadier energy, and better results from your nutrition and exercise efforts.

It’s one of the many evidence-based tools used at Joon Medical to help patients develop habits that lead to real, sustainable weight loss. When combined with medical supervision, hormone balancing, and lifestyle coaching, this approach trains your metabolism to stay in a natural fat-burning state.

Is the 3-3-3 Rule enough on its own?

While the 3-3-3 Rule is a strong foundational habit model, it is not a complete program on its own — especially for those with metabolic resistance, hormonal imbalances, or medical conditions that affect weight. That’s where our medically supervised, individualized care at Joon Medical comes in. We layer on diagnostics (hormonal/metabolic), behavior change, clinical tools (when needed), and medical oversight.

In other words, the 3-3-3 Rule is a powerful “base-camp”, and the full program is the “summit-plan” that takes you higher.

Sample Day Using the 3-3-3 Rule

• Breakfast: 3 eggs or lean turkey + sautéed spinach + a slice of whole-grain toast + avocado •

• By 3 p.m.: You’ve finished your 3 bottles of water (≈ 1.5–2 L) •

• Lunch: Grilled salmon, quinoa, mixed vegetables, olive oil •

• Movement: A 30-minute brisk walk or light resistance circuit •

• Dinner: Chicken breast, sweet potato, side salad with nuts or seeds •

• Over the week: Repeat the balanced meals → aim to hit 3 hours of movement by the end of the week

Who is this rule especially good for?

• Adults who have tried traditional diet plans and still struggle with stubborn weight or plateauing.

• Individuals whose main challenge is consistency rather than willpower.

• Patients who benefit from a structured, realistic approach before layering on more advanced metabolic/hormonal interventions.

• People seeking sustainable, long-term habit change rather than quick fixes.

Key Takeaway

The 3-3-3 Rule for weight loss offers a simple, yet effective framework to build foundational habits in eating, hydration and movement. At Joon Medical, we integrate this rule as part of a broader, medically supervised program that addresses root causes—so you’re not just losing weight, you’re transforming your metabolism, hormones, and wellness for the long haul.

At Joon Medical, our program stands apart because it’s not a one-size-fits-all diet or a mass-produced franchise model—it’s personalized, physician-guided care rooted in science and compassion. Here’s what makes us different:

1. Personalized Medicine, Not Cookie-Cutter Protocols
   Most online or corporate weight-loss programs use standardized meal plans or generic medication regimens with little to no medical oversight. At Joon Medical, every plan is built around you—your metabolism, hormone profile, health history, and goals. We identify the underlying reasons for your weight challenges and create a tailored plan designed for long-term success.

2. Local, Ongoing Medical Supervision
   With online programs, you rarely interact with a real clinician. At Joon Medical, you work directly with Shawn Sepassi, FNP-C, who personally reviews your labs, monitors your progress, and adjusts your plan to ensure your safety and results. You’ll always have a trusted medical professional by your side—not a chatbot or call center.

3. Comprehensive Approach to Health
   We go beyond weight loss to improve your overall wellness—addressing hormones, metabolism, energy, sleep, and mental health. This holistic care helps patients look better, feel better, and age better, while avoiding the “yo-yo” rebound common with fast-fix programs.

4. Sustainable Results, Not Short-Term Fixes
   Many franchise or online programs rely on extreme calorie restriction or temporary appetite suppression, leading to weight regain once you stop. Our method is designed for long-term metabolic balance, helping you maintain your results and keep your body performing optimally for years to come.

5. Human Connection and Accountability
   Having a local medical team that truly cares about your progress makes a huge difference. You’re never left guessing or navigating your journey alone—we’re here to motivate, educate, and celebrate your success at every milestone.

At Joon Medical, you’re not a number in a system—you’re a patient, a partner, and a success story in progress.

Every body is unique, so the timeline for noticeable weight loss can vary depending on your metabolism, hormone balance, lifestyle, and level of commitment to the program. That said, most patients begin to feel and see changes within the first few weeks of treatment.

During the early stages, you may notice improvements in energy levels, sleep quality, mood, and focus even before the number on the scale changes significantly. These are strong signs that your metabolism is recalibrating and your body is shifting toward fat-burning mode.

By 6 to 8 weeks, many patients experience measurable changes in body composition—such as reduced waist circumference, increased lean muscle, and steady fat loss. By three to six months, most see transformative results, both physically and mentally.

At Joon Medical, our goal isn’t rapid, short-lived results—it’s safe, consistent progress that lasts. Every patient’s plan is closely monitored and adjusted by Shawn Sepassi, FNP-C to ensure your results are healthy, sustainable, and long-term.

At Joon Medical, medications are sometimes used—but only when they are clinically appropriate, safe, and truly necessary to help you reach your goals. Every body is different, and not everyone needs medication to lose weight effectively. That’s why our program begins with a full medical evaluation, including hormone, metabolic, and lifestyle assessments.

If our findings reveal that your metabolism, insulin sensitivity, or hormonal balance may be holding you back, we may recommend medical interventions that complement nutrition, exercise, and lifestyle changes. These may include prescription therapies that help regulate appetite, balance hormones, or improve metabolic efficiency—but they are never the focus of your plan.

We emphasize a “lifestyle-first” approach, meaning nutrition, movement, and behavioral support form the foundation of your transformation. Medications are used only as a tool—never as a crutch—to help jumpstart results or support those facing metabolic barriers.

Each treatment is carefully prescribed and monitored by Shawn Sepassi, FNP-C, ensuring your progress remains safe, sustainable, and tailored to your unique body chemistry. Whether or not medication becomes part of your plan, our goal is always the same: lasting results, optimal health, and total confidence in your body’s ability to thrive.

Not at all. Our medical weight-loss program is designed for any adult who wants to improve their health, metabolism, or body composition, regardless of how much weight they want to lose. Many of our patients are not classified as “obese” but struggle with stubborn fat, fatigue, hormonal imbalance, or metabolic resistance that prevents them from reaching their optimal weight.

At Joon Medical, we focus on metabolic health, not just numbers on a scale. Even losing a modest amount of weight—5 to 10 percent of your total body weight—can significantly improve energy levels, sleep quality, cholesterol, blood sugar, blood pressure, and joint health.

If you’ve noticed that traditional diets or exercise plans no longer work, or you feel your metabolism has slowed down, you are a perfect candidate for a medically supervised program. We evaluate your hormones, lifestyle, and lab results to build a safe and personalized plan that meets you where you are—whether you want to lose 10 pounds or 100.

In short: you don’t have to be extremely overweight to qualify—you just need the desire to take control of your health and the willingness to partner with a medical team that supports you every step of the way.