I've been on GLP-1 medications for over two years. I've lost more than 75 pounds, learned a lot, spiraled a little, and found what actually works.
If I could go back to day one, these are the six things I'd do differently. I'm sharing them now so you don't have to learn the hard way.
1. I'd weigh in weekly, not daily
I used to weigh in every. single. day. And sure, I have tons of data, but it messed with my mindset. Ounces up, ounces down. Every fluctuation felt like failure.
When I switched to weighing in once a week, everything changed. I saw progress more clearly, felt better, and stopped obsessing. Trust me: weekly weigh-ins only. Your brain will thank you.
2. I wouldn't dose up until I had to
Back then, we all just followed the 4-week titration schedule. Every month, a new dose, whether you needed it or not.
Now I know better. If your current dose is working (the food noise is gone, the weight is dropping, side effects are minimal), there may be no need to increase. I've learned to listen to my body, and these days even my telehealth provider (Amble) asks if I want to increase before every refill. Dosing is always a conversation to have with your own prescriber.
Stay at the dose that works, until it doesn't. Want the full story? Read why I didn't keep increasing my dose.
3. I'd prioritize protein from day one
Not calories. Not carbs. Protein. This one change made a massive difference in my hunger, energy, and progress.
I don't love shakes or bars, so I use clear protein drinks and Genius Shots (tiny, but they pack 23g of protein). My meals are always built around protein: beef, chicken, eggs, whatever works. Protein will carry your journey farther than calorie tracking ever could.
See my go-to protein shake.
4. I'd start supplements early
So many of us feel exhausted on these meds, and I was no exception. Once I added the right supplements, my energy came back fast. Here's what I was taking daily:
- Triquetra B12 (liquid and bioavailable)
- L-Methylfolate (for mood and energy regulation)
- GLP-Pre and Belliwelli (for daily fiber)
- Biotin (for hair loss prevention)
I wish I'd started these before the fatigue kicked in. Check with your provider before starting any supplement.
5. I'd take so many progress photos
My biggest regret is not taking more photos and videos when I started. I have one low-res picture at my highest weight, and that's it.
If you're just starting, please take pictures and videos regularly: full body, candid, side by side. Get it all. You'll thank yourself later.
6. I'd stop comparing my journey
Some people lose 40 pounds in 3 months. Some take 6 months just to see the scale move. It doesn't mean you're failing. It means your body is doing its own thing.
Comparison is the thief of your peace.
Be inspired, but not crushed, by what you see online.
Skip the chaos. Start here.
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