Getting started with using a GLP-1, Mounjaro or Zepbound

GLP-1 Tips: My Journey and Advice

How My Journey Began

In May 2022, after a routine colonoscopy, I was diagnosed with high blood pressure and put on medication. During the procedure, the doctor mentioned my blood pressure was dangerously high and advised me to consult my primary care provider about the next steps. This wasn’t surprising as both my grandmother and mother were diagnosed with high blood pressure around the same age. However, unlike them, I was overweight.

At my appointment with my primary care doctor, he suggested something I’d tried repeatedly—diet and exercise. I left with the prescription, feeling like I needed a different approach.

That summer, I ran into a friend who had lost 30 pounds. Curious, I asked for her secret, expecting to hear about a keto diet or some trendy exercise program. Instead, she told me it was Wegovy—a weekly injection that worked after years of trying diet and exercise.

And so began my deep dive into TikTok research.

After much exploration, I chose a telehealth company that suggested I try Mounjaro, a medication for type 2 diabetes, used off-label for weight loss. It had fewer side effects than Ozempic and Wegovy, and at that time, there was a $25 prescription card available.

On August 14, 2022, I took my first injection. Now, over two years later, I’m down 60 pounds hitting my goal weight in

Here are some of my tips for starting GLP-1 medications like Mounjaro, Zepbound, Ozempic, and Wegovy. These are things I wish I had known before I began.

Disclaimer: This isn’t medical advice; it’s what worked for me. Please consult a medical professional.

1. Find a Trusted Telehealth Company

I initially went with Sequence, but when my prescription card ran out, they didn't offer an affordable option. Luckily, three months before the savings card expired, I began exploring other telehealth companies specializing in obesity medication. I chose Mochi Health because they offered generic tirzepatide from a third-party-tested pharmacy for $325 per prescription. They’ve since reduced the price to $275 for all doses of compounded, generic tirzepatide and $99 for all doses of compounded semaglutide. To save $40 on your monthly membership with Mochi Health, use my code 3dud17 to see if you’re eligible.

2. Stay Hydrated

Drink half your body weight in water (in ounces) daily. GLP-1 medications can slow down gastric emptying, reducing fluid intake and increasing the risk of dehydration. Along with water, consider a daily electrolyte supplement to maintain essential mineral balance and alleviate side effects like nausea or constipation. I love electrolyte packets from Saltt and Liquid IV.

If you don’t like the taste of water, I like to add water enhancers like Stur to my water. My kids love this stuff so I have to hid it!

3. Prioritize Protein and Fiber

A diet high in protein and fiber is crucial when on GLP-1 medications. Protein helps maintain muscle mass during weight loss and keeps you full longer. Fiber adds bulk to the diet, supports digestion, and helps regulate blood sugar levels. Together, they maximize the benefits of the medication while promoting metabolic and digestive health. I supplement with fiber daily in my smoothies.

4. What to Eat Before Shot Day

The day before starting a GLP-1 medication, eat light and easy-to-digest foods like lean proteins, cooked vegetables, and whole grains. Avoid heavy or fatty meals and balance fiber intake to prevent bloating. Hydrate well and avoid overeating to help your body adjust to the medication’s effects.

5. Avoiding Constipation

Constipation can be a common side effect of GLP-1 medications. While prioritizing fiber is important, sometimes it isn't enough. A magnesium supplement at night can help maintain regular bowel movements and prevent discomfort. Magnesium also has calming effects that aid in stress relief.

6. Digestive Enzymes

I learned the hard way to always carry digestive enzymes, especially while traveling. Digestive enzymes help break down food more efficiently, reducing discomfort like bloating, gas, or indigestion caused by slow gastric emptying. They support better nutrient absorption and help maintain overall digestive health.

7. Managing Hair Loss

Hair loss on GLP-1 medications can be discouraging and is often due to rapid weight loss, nutritional deficiencies, or body stress. To prevent hair loss, ensure adequate nutrition and consider a daily multivitamin and hair growth serum. Brands I use include Vegamour and Mary Ruth.

8. Strength Training

Strength training is essential while on GLP-1 medications to preserve muscle mass during weight loss. Muscle mass helps maintain a healthy metabolism, and strength training also supports bone density and reduces the risk of injury. Adding strength training to your routine ensures more effective and sustainable weight loss. I am lucky to have a friend who’s a trainer who developed a program for me, but she also suggested programs by Steph Gaudreau, Peloton and Ladder.

9. Weight Loss Expectations

Many ask, "How much weight will I lose?" My telehealth provider suggested aiming for 20% of my starting weight, which would be around 44 lbs from 220 lbs. I ended up losing 60 pounds over 14 months, averaging 1 pound a week. Remember, it’s a long game! Stay consistent—this isn’t an overnight process.

10. What to Do if Weight Loss Stalls

If your weight loss stalls, don’t give up! One thing that helped me was rotating my injection sites. Different body areas absorb medication at varying rates. Rotating spots can help maintain consistent absorption and maximize the medication's effectiveness.

Embarking on a GLP-1 journey can be a transformative experience, as it has been for me. While these medications have proven effective in aiding weight loss and managing health conditions, understanding how to support your body through hydration, proper nutrition, strength training, and digestive health is crucial. Remember, weight loss is a marathon, not a sprint. Stay patient, stay informed, and listen to your body. Whether you’re just starting or looking for ways to optimize your experience, I hope these tips help you on your journey to better health. Always consult with a healthcare professional before making any changes to your regimen.

You've got this! ❤️

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