GLP-1 starter checklist
Getting started on a GLP-1? Here's your checklist.
Starting a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound is exciting — but there's a lot to learn. This checklist helps you feel prepared, stay on track, and set yourself up for success from day one.
To get started well: line up your protein and hydration, expect some early side effects, stock a GLP-1-friendly kitchen, find a support community, and — always — work with your prescribing clinician.
The checklist
Your ultimate GLP-1 starter checklist.
Thirteen things to know and do as you begin — each one a small step toward a smoother journey.
1. Get your nutrition in place
Biocare is science-backed, doctor-recommended, and made for GLP-1 patients like you — easy protein for the days appetite is low.
Shop Biocare beverages →2. Expect some side effects
Nausea, fatigue, and appetite changes are common early on. Listen to your body, start small, and talk with your clinician about anything that worries you.
3. Get your protein
Protein is key to preserving muscle and feeling your best while you lose weight.
Use the protein calculator →4. Stay hydrated
GLP-1 medications can reduce thirst and slow digestion, so hydration takes intention.
Read our hydration hacks →5. You might feel colder
It's a real thing for many people. Learn why it happens and how to stay cozy.
Why GLP-1 can make you cold →6. Find a support group
Don't do this alone. Connect with others who get it.
Join our Facebook community →7. Some foods may upset your stomach
Digestion can change, so be mindful of what works for you.
Foods to eat & avoid →8. You might notice hair changes
Some people see temporary changes in hair fullness, often linked to rapid weight loss or reduced nutrient intake.
Hair health on a GLP-1 →9. Everyone's journey is different
No two GLP-1 experiences are the same. See how others are navigating theirs.
Real People, Real Stories →10. Stock up the right way
Keep your kitchen GLP-1-friendly to make mealtime easier.
Download the grocery list →13. Be kind to yourself
Progress isn't linear. Give yourself grace and celebrate the small wins along the way.
What to expect
Your first weeks on a GLP-1.
Everyone responds differently, and your clinician guides your dose — but here's a general sense of the early journey.
Set up
- Talk through goals and dosing with your clinician
- Stock easy protein and hydration
- Download a meal plan and grocery list
- Join a support community
Easing in
- Appetite often drops noticeably
- Mild nausea or fatigue can show up
- Eat small, protein-first meals
- Hydrate intentionally
Finding rhythm
- Your dose may step up over time
- Many side effects ease as you adjust
- Build consistent protein habits
- Add gentle movement
FAQ
Getting started: your questions, answered.
How do I get started on a GLP-1?
Work with your prescribing clinician on your medication and dose, then set up the basics: a protein plan, a hydration routine, a GLP-1-friendly kitchen, and a support community. This checklist walks through each step.
What should I eat when starting a GLP-1?
Focus on small, protein-first meals with fiber and produce, and keep easy options like protein shakes on hand for low-appetite days. See our meal plans and foods to eat and avoid.
What are common side effects when starting a GLP-1?
Nausea, fatigue, constipation, and appetite changes are common early on and often ease as your body adjusts. Talk with your clinician about anything severe or persistent.
How much protein do I need on a GLP-1?
Many people aim for roughly 0.5–0.9 g of protein per pound of body weight per day, leaning higher to protect muscle. Use our protein calculator for a personalized estimate.
How can I manage nausea on a GLP-1?
Smaller, more frequent meals, gentle protein-forward foods, and steady hydration help many people. Avoid very greasy or heavy meals when symptoms are strongest, and check with your provider if nausea is severe.
What should I stock up on before starting?
Easy proteins (shakes, Greek yogurt, eggs, chicken), fiber and produce, water and electrolyte/fiber drinks, and a few grab-and-go options. Our free grocery list covers it.
Start strong
Everything your body needs, day one.
Set yourself up with easy 30g protein shakes built for GLP-1 patients — so getting your protein is one less thing to think about.
Shop BiocareThis checklist is for educational purposes only and does not replace medical advice. Always consult your prescribing clinician or qualified healthcare professional before making changes to your medication, nutrition, supplements, or activity level. Individual experiences with GLP-1 medications vary. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.