53 Essential Tips for Navigating Your GLP-1 Journey

Starting a new weight loss journey can feel overwhelming, especially when it involves a medication like GLP-1. As these medications gain popularity for their ability to help manage weight and blood sugar, many find themselves unsure of how to begin. The path to successful treatment requires more than just a prescription; it involves understanding how these medications work, making lifestyle adjustments, and preparing for the changes.

GLP-1 medications, like Ozempic, Wegovy, Mounjaro, and Zepbound, have transformed how we approach weight loss, offering new hope to those who may have struggled for years. These medications mimic the body’s natural hormone that regulates appetite, helping individuals feel full longer and eat less. But beyond the science, starting GLP-1s means making intentional changes in daily habits and routines.

For some, the concept of medical intervention in weight loss feels daunting. The idea of injections or side effects can stir up anxiety, but with proper planning and knowledge, these concerns can be managed. The truth is, with the right approach, starting on GLP-1 medication can be a smooth and empowering experience, setting you up for long-term success.

Whether you’re just curious or ready to take the plunge, these X tips will offer the insights, encouragement, and practical advice you need to confidently step into this new chapter of your GLP-1 journey.

50 Tips for Getting Started on a GLP-1 Medication

Before Going On a GLP-1

1. Understand What GLP-1 Medications Are

Research the science behind GLP-1 agonists and how they work in your body to aid weight loss and manage blood sugar levels. You must understand how these meds work and why they work for you.

I suggest you start with this book – Discover the Power of GLP-1 Injectibles

I also suggest you start with this post – Welcome to Your GLP-1 Journey: Essential Tips and Support for Newcomers and Experienced Users

2. Check Insurance Coverage

Ensure your GLP-1 medication is covered by insurance, as these drugs can be expensive. To know whether or not your particular insurance will cover these meds – call them. Do not wait until you go to the doctor, get the prescription, and then are left wondering why it is not getting filled.

3. Understand Insurance Requirements

Some insurance companies require pre-approval or other documentation to cover GLP-1 medications, so check the requirements. Just because someone you know has BCBS and you also have BCBS, it does not mean you have the same plan.

4. Consult Your Healthcare Provider

Now that you have done your homework consult your doctor to determine if GLP-1 medications suit your health needs. This one is a given, but it needs to be on here. Every day in groups, I see people who are not speaking to someone with knowledge of these medications, or they have spoken to their healthcare provider, got the medications, and then done their own thing.

Your healthcare provider will need to write a PA (prior authorization.)

5. Inform Your Doctor of All Medications

GLP-1 medications may interact with other drugs, so provide your doctor with a full list of any prescriptions or supplements you’re taking.

6. Ask About Side Effects

Ask about potential side effects, such as nausea or gastrointestinal discomfort, so you know what to expect.

Choose your injection day wisely – ideally before your days off. This will give you time to see what side effects you may have and how to best manage them.

7. Watch Out for Over-the-Counter Interactions

Some over-the-counter medicines could affect GLP-1 medication’s performance, so consult your doctor before combining treatments.

8. Avoid Certain Supplements

Some supplements can interfere with the medication’s effectiveness; ask your doctor before taking anything new.

9. Talk to Your Doctor About Alcohol

Alcohol can affect how GLP-1 medication works, so ask your healthcare provider about safe consumption levels.

10. Know the Symptoms of Pancreatitis

Severe abdominal pain could indicate pancreatitis, a rare but serious side effect, and should be reported to your doctor immediately.

11. Discuss Long-Term Use

GLP-1 medications are often part of a long-term treatment plan, so discuss duration and future plans with your healthcare provider.

12. Have a Backup Plan

Discuss alternatives with your doctor if your medication is unavailable due to shortages or supply issues.

13. Educate Your Family

Having your family on board with your new lifestyle and medication can provide valuable support.

14. Prepare for Appetite Changes

These medications may reduce your appetite significantly, so be prepared to adjust your portions.

Please remember, you HAVE to eat. You are NOT supposed to be starving yourself.

Read: Eating for Energy: Staying Active and Nourished on GLP-1

15. Understand That Medication Is Not a “Cure-All”

GLP-1 medications can help, but they work best when combined with other healthy lifestyle changes. Think of GLP-1 as a tool to help you on your health journey.

Don’t expect overnight results. You did not gain weight and develop other comorbidities overnight, and you won’t get rid of them overnight, either. Good things take time, and this is no exception.

16. Address Emotional Eating

Consider therapy or mindfulness practices to address emotional eating patterns that medication alone cannot fix.

17. Be Ready for Emotional Highs and Lows

Weight loss journeys can be emotional, and medication might intensify these feelings. Prepare to handle the psychological aspects.

18. Take a Photo and Write Down Your Measurements

Take your before photo right now. I promise you that you will want to refer back to it. After you take your photo, take down all of your measurements. This is how you will track one of your non-scale victories (NSV.)

Once You Are on the GLP-1 — Let’s GO!

19. Start Slowly

Many doctors recommend starting on a lower dose and gradually increasing it to help your body adjust.

20. Follow Prescribed Dosage

Stick to the dosage and administration schedule your healthcare provider prescribes for optimal results. Do not double-dose your pens. Do not break pens open, and try to self-inject your own doses. Just don’t. These pharmaceutical companies give you instructions to follow for a reason. If you cannot follow these instructions, this is not the medication for you. Don’t be the group of people who ruin it for everyone.

21. Be Aware of Potential Allergic Reactions

Watch for signs of allergic reactions, such as swelling or difficulty breathing, and seek medical attention if necessary.

22. Stay Hydrated

GLP-1 medications can sometimes cause dehydration, so drink plenty of water throughout the day. Don’t let influencers push electrolytes on you. You will get enough sodium, potassium, and magnesium in your foods.

Drink more water than you think you need – dehydration worsens side effects.

Jazz up your water with flavoring, or find a bottle you love – whatever helps you drink more.

Read: The Truth About Hydration: Lessons from Fluids and Electrolytes vs. Social Media Trends

23. Stick to the Supplements You Need

I see a lot of people wasting money on supplements they just don’t need. If your doctor has not already done so, make sure you request blood work done. If the blood work shows any deficiency, then those are the supplements you should be buying – after you consult with your doctor.

If you buy vitamins and supplements you are not deficient in, you are just wasting money—literally throwing money down the toilet. There MAY be a few items worth supplementing, and we will get into that in another tip.

Collagen is worth supplementing – but it is NOT part of your protein goal.

24. Eat Smaller Meals

To avoid nausea, eating smaller, more frequent meals can help with tolerance to the medication.

Read: The GLP-1 Food Connection: Why What You Eat Still Matters

25. Avoid Sulpher Burbs

For some people, burbs happen. But not just your average burping, but ones that resemble sulfur. This is because, on GLP-1 medication, your digestion is slowed down; therefore, food sits in your stomach a little longer. You will know when you burp, and there is still food sitting in your stomach. To help with this, try Paypa Digestive Enzymes and chew your food slowly and really well. Limiting or eliminating carbonated beverages will help here, too.

Read: Tips for Dealing with Sulfur Burps on Your GLP-1 Weight Loss Journey

26. Plan Meals Around Your Medication

Timing your meals to complement your medication schedule can optimize its effects and minimize side effects.

27. Be Patient with Weight Loss

Weight loss on GLP-1 medications can be gradual. Stay consistent and give it time to work. Comparison is the thief of joy. Do not allow yourself to compare your journey to others.

Read: Overcoming the ‘Only Lost’ Mindset: Encouragement and Tips for Every Step of Your GLP-1 Journey

28. Don’t Be Discouraged by Plateaus

It’s common to hit weight loss plateaus, but this doesn’t mean the medication isn’t working. Stay the course. Weight loss is NOT linear.

Read: Understanding the Bigger Picture: Stalls, Fluctuations, and Success on GLP-1

Read: Weight Loss Isn’t Linear: Understanding Fluctuations and Stalls on GLP-1 Medications

Read: Breaking the Plateau: How to Stay Motivated During Weight Loss Stalls on a GLP-1

29. Monitor Blood Sugar Levels

If you have diabetes, closely monitor your blood sugar levels to track how the medication affects you.

30. Watch for Signs of Hypoglycemia

Be alert to symptoms like dizziness or confusion, as GLP-1 medications can sometimes lower blood sugar too much.

31. Be Honest About Side Effects

Don’t hesitate to tell your doctor about any adverse effects so they can adjust your treatment if needed.

32. Log Your Progress

Keep a diary of your weight, measurements, and any side effects to share with your doctor during check-ups.

33. Make Lifestyle Changes Gradually

Incorporate healthier habits like diet and exercise over time to avoid overwhelming yourself.

Read: The Truth About Exercise and GLP-1: What Happens When You’re Not Interested in Moving

34. Practice Mindful Eating

Pair GLP-1 medication with mindful eating habits to reinforce a healthier relationship with food.

Read: From Cravings to Control: Tackling Emotional Eating with GLP-1

35. Pair Medication with Exercise

Engage in regular physical activity to enhance the weight loss effects of GLP-1 medication.

Read: The Truth About Exercise and GLP-1: What Happens When You’re Not Interested in Moving

36. Avoid High-Fat Foods

Fatty foods can exacerbate side effects like nausea, so aim for a balanced diet.

Read: 6 Common Mistakes GLP-1 Users Make with Food and How to Avoid Them

37. Don’t Skip Doses

Consistency is key. Missing doses can interrupt the medication’s effectiveness. If you have an upcoming surgery, your doctor will inform you of the protocol for stopping the medication and when you may resume it.

Note – you cannot be on a GLP1 medication while going under anesthesia as the risk of exasperation increases.

38. Keep Track of Your Prescription

Ensure you have enough medication on hand, and refill your prescription before running out.

39. Store Medication Properly

Follow storage instructions, as many GLP-1 medications require refrigeration. There are some compounding pharmacies out there that do not require meds to stay cold. Brand name pens, however, should be.

40. Stick to a Routine

Take your medication at the same time every day to form a consistent routine. Set reminders or alerts on your phone. You could even add medication day to your calendar.

42. Don’t Compare Your Journey

Every day, I see people in Facebook groups and on Reddit making comments about how they see this person or that drop weight, what they perceive to be very quickly, or just a large amount in general, and they become very discouraged. Everyone’s weight loss timeline differs, so focus on your unique progress rather than comparing yourself to others.

43. Consider Joining Support Groups

Joining a community of others on similar journeys can provide encouragement and share experiences with GLP-1 medication.

Here are a few of mine:

FACEBOOK

GLP1 Sisterhood 50+
GLP-1 Support & Success – Weight Loss
- Kelly’s support group is amazing, and she’s also on TikTok and YouTube
Mounjaro Zepbound Tirzepatide Ozempic Wegovy Semaglutide Support
- Ali is hands down my favorite GLP-1 creator to watch on YouTube.
- Her group is SUCH a safe space.
On the Pen with Dave Knapp and On the Pen: Tirzepatide Support Group are both groups full of great resources. Dave also stays on top of the news on injectable medications. You can also find him on YouTube, TikTkok, his website, and he has a podcast.

REDDIT

READ: The Ultimate Guide to Online Resources for GLP-1 Users: My Favorite Creators and Communities

44. Use Online Tools

Track your food intake, exercise, and weight loss progress with apps to stay accountable. Personally, I have used My Fitness Pal, FatSecret, and LoseIt! And I always find myself going back to My Fitness Pal – my account goes back to about 2008.

43. Set Realistic Goals

Set small, achievable weight loss goals to keep yourself motivated and on track. Your weight loss goal and goal weight should be discussed with your healthcare provider.

44. Watch for Mood Changes

Some patients may experience mood swings or changes while on GLP-1 medications; report these to your doctor. I track notes in the My Fitness Pal app, but I also use the Apple Health app to report moods and other changes to my health.

45. Get Regular Bloodwork

Frequent check-ups with blood tests ensure the medication isn’t negatively affecting other areas of your health. This will also help you to keep track of whether you are dealing with any deficiencies or not.

46. Balance Fiber in Your Diet

High-fiber foods can complement the appetite-suppressing effects of GLP-1 medications.

The recommended daily fiber intake varies by age, sex, and other factors. According to the Dietary Guidelines for Americans, 2020-2025:

Adult women: 25 grams per day
Adult men: 38 grams per day

Personally, I aim for 30 or more. I check the protein and fiber in all of my foods, and I find taking a sugar-free Metamucial supplement helps. To date, I haven’t had any side effects.

47. Consider Meal Prep

Planning and preparing your meals in advance helps control portion sizes and supports healthier eating. There are so many meal plan recipe guides and YouTube videos to help give you plenty of ideas.

Don’t skip meals, even when not hungry.

Read: Listen to Your Body: Hunger and Fullness Signals on GLP-1

Prioritize protein in every meal.

Read: The Role of Protein in Your GLP-1 Weight Loss Journey

48. Follow a Sustainable Plan

These medications are meant to be used for life. Still, there are many reasons why someone does not stay on them, whether it’s due to their personal preference, insurance changes, or affordability, you’ll want to make sure that you follow a plan that is sustainable through maintenance, the life use of medication, or if you go off the medication.

To sum it up, Ensure that any dietary changes are sustainable long-term so you can maintain your health even after stopping the medication.

49. Get Enough Sleep

Quality sleep supports weight loss and overall well-being, enhancing the benefits of your medication. If you are struggling with your sleep, get tested for sleep apnea or other sleep-related problems.

Fun Fact: Zepbound was recently approved to treat sleep apnea.

50. Celebrate Non-Scale Victories

Weight loss is more than numbers—celebrate improvements like increased energy, better sleep, and healthier habits.

Life After the Loss

51. Prepare for Weight Loss Maintenance

Once you achieve your weight loss goals, have a plan for maintaining them without relying solely on medication. I say this because not everyone wants to stay on the medications for life; some can’t for financial reasons, and others can’t because insurance does not approve for use after coming down out of the obesity zone on the BMI chart.

52. Stay Informed About New Studies

Research on GLP-1 medications is evolving, so stay informed about any new developments that could benefit your treatment. I follow Dave over on On The Pen for this reason. He does an amazing job of keeping us all informed.

53. Enjoy the Treatment of Your Comorbidities

GLP-1 medications go beyond weight loss by offering a comprehensive approach to managing comorbidities like type 2 diabetes, hypertension, and cardiovascular issues. By addressing these interconnected conditions, GLP-1 therapies enhance overall health and improve quality of life, making your wellness journey both effective and fulfilling.

GLP-1 medications can help manage a range of comorbidities beyond weight loss and diabetes. These include:

Polycystic Ovary Syndrome (PCOS): GLP-1s can improve insulin sensitivity and support weight management, both of which are critical for managing PCOS symptoms.
Non-Alcoholic Fatty Liver Disease (NAFLD): GLP-1 therapies can reduce liver fat and improve liver enzyme levels.
Hypertension: By promoting weight loss and improving cardiovascular health, GLP-1s can help reduce high blood pressure.
Dyslipidemia: They can lower cholesterol levels, particularly reducing LDL cholesterol and triglycerides.
Sleep Apnea: Weight reduction through GLP-1 use can improve or resolve obstructive sleep apnea symptoms.
Cardiovascular Disease: GLP-1s are known to reduce the risk of major cardiovascular events in individuals with type 2 diabetes.
Chronic Kidney Disease (CKD): These medications may slow the progression of kidney disease, particularly in diabetic patients.
Gastrointestinal Disorders: GLP-1s can help regulate digestion and reduce postprandial blood sugar spikes by delaying gastric emptying.
Obesity-Related Joint Pain: Weight loss achieved through GLP-1s can alleviate pressure on joints, reducing pain and improving mobility.
Mood Disorders: Emerging research suggests potential benefits in mood stabilization and reduced depression symptoms, possibly due to improved metabolic health and weight loss.

GLP-1 medications address multiple health concerns, making them a versatile tool in managing interconnected conditions.

Read: Healing More than One Condition: The Surprising Benefits of GLP-1 for Comorbidities

Embracing Your GLP-1 Journey with Confidence

Starting on GLP-1 medication is not just about losing weight—it’s about regaining control over your health and well-being. Understanding how the medication works and adopting new habits lays the groundwork for lasting change. Staying patient with yourself is essential, as every individual’s experience is unique. Embrace the small victories and learn from the challenges, knowing that progress takes time and consistency.

Remember, your journey is a marathon, not a sprint. Lean on your support system, whether it’s your healthcare provider, friends, or a community of others on similar paths. By staying informed and proactive, you’re setting yourself up for sustainable success. Continue to listen to your body, adjust as needed, and trust the process as you work toward your health goals.

Like what you read? Drop me a line – let’s chat over virtual coffee.

~ Chrystal

Check out some of my recent weight loss & Zepbound-related posts:

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