Dr. Fauzia Rehan isn’t just a doctor; she’s a dynamic force of nature—a powerhouse guru for weight loss and sustainable health. From her vibrant personality to her inspiring real-life example of beauty and brains, Dr. Fauzia effortlessly combines expertise with relatability, making her guidance both convincing and transformative.
Currently living and practicing medicine in Australia, Dr. Fauzia has cultivated a unique understanding of health and wellness that bridges global perspectives with practical solutions. With years of experience as a general practitioner, her approach goes far beyond quick fixes. She’s passionate about empowering her patients to embrace a holistic and science-backed approach to health, focusing on the pillars of fitness, nutrition, and mental well-being.
Whether it’s demystifying the role of weight-loss medications like Ozempic, breaking down protein’s impact on muscle building, or emphasizing the power of resistance training, she champions practical solutions for real, lasting results.
Dr. Fauzia’s advice is rooted in one unwavering principle: prevention is always better than cure. A firm believer that muscle is the ultimate unit of health, she advocates strength training as the foundation for vitality, especially for women.
Dr. Fauzia’s passion for educating and motivating her patients ensures that they not only achieve their health goals but also maintain them in the long run.
In this conversation, Dr. Fauzia shares her expert insights, debunks popular health myths, and offers a refreshingly sustainable roadmap to wellness. If you’ve been searching for the perfect blend of medical wisdom, practicality, and inspiration, Dr. Fauzia is the mentor you didn’t know you needed!
MT: What are the key safety measures and lifestyle changes for patients using weight-loss drugs like Ozempic?
FR: The primary safety measure is to start with the lowest effective dose, such as 0.25 mg, and only increase if necessary. Patients should combine this with weight training to prevent muscle loss, consume 25-30 grams of protein per meal, ensure 8 hours of quality sleep (preferably between 10 PM and 4 AM), drink 8 glasses of water daily, and avoid excessive cardio, which can lead to muscle loss.
MT: What are the dietary and supplement recommendations for effective weight loss and overall health?
FR: Increase green vegetable intake (e.g., kale, spinach, broccoli), reduce high-carb vegetables like potatoes, and limit sugar and refined carbs. Key supplements include vitamin D (optimal level: 70), vitamin B complex, omega-3 fish oil, and turmeric. Avoid excessive vitamin A, D, E, or K, as they can be toxic. Smoothies are preferred over juices for retaining fiber and promoting gut health.
Dr.Fouzia with her husband & son
Increasing activity levels, focusing on natural foods, and prioritizing long-term health over quick fixes are key.
MT: How can women in Pakistan adopt healthier lifestyles for sustainable weight management?
FR: Women can set up a simple home gym with barbells and a stand for weight training, which can be done during TV time. Just 2-3 days of 40-minute weight training sessions can make a significant difference. Increasing activity levels, focusing on natural foods, and prioritizing long-term health over quick fixes are key.
MT: What advice would you give young women aiming for quick weight loss, and what are the risks of shortcuts?
FR: Young women should prioritize natural methods like weight training, high-protein diets, and reduced sugar and carb intake. Quick fixes like using weight-loss drugs without medical guidance can lead to long-term health issues, including muscle loss, kidney problems, or regaining weight. Focus on sustainable health goals instead of temporary results.
what I eat in a day!
Dr. Fauzia’s Daily Diet and Lifestyle Insights
- 1. Breakfast: Protein-Focused Start
- Begins the day with four eggs (one yolk, three whites) for a total of 24 grams of protein.
- Avoids bread in the morning.
- Drinks black coffee, usually with almond milk due to its low cholesterol content.
- 2. Morning Smoothie: Fiber and Nutrient Boost
- Consumes a smoothie made from vegetables, fruits, nuts, pumpkin seeds, and sunflower seeds.
- Emphasizes the importance of fiber for gut microbiome health.
- Avoids juices, favoring smoothies to retain fiber.
- 3. Work Hours: Minimal Snacking
- Eats a few almonds and drinks another coffee during work hours.
- Avoids larger meals during this time.
- 4. Lunch/Dinner: Protein and Vegetables
- Typically eats grilled fish or chicken with broccoli for main meals.
- This routine is consistent during weekdays.
- 5. Weekends: Balanced Indulgence
- Eats a variety of foods in moderation on weekends.
- Believes in enjoying life while maintaining balance.
Promotes balance, moderation, and preserving muscle mass for long-term health
