Tips to Make Your GLP-1 Journey Easier
Starting GLP-1 therapy can be exciting, but it often comes with challenges. Whether you're new to GLP-1 or adjusting doses, small strategies can make a big difference in comfort, consistency, and results. Below are friendly, professional tips to help you navigate the journey more easily.
Key Tips & Tricks
Start Slowly & Listen to Your Body
Ease into higher doses as guided by your prescriber. Many side effects depend on what dose you are taking and tend to reduce over time.
Hydration & Fiber Are Your Friends
Staying well hydrated helps with digestion and reduces gastrointestinal discomfort. Increasing fiber gradually like fruits, vegetables, whole grains can minimize issues like constipation. Also, incorporating a fiber supplement like SunFiber can help with any constipation issues.
Eat Small, Frequent Meals
Instead of eating large meals, try smaller portions more often. Chew thoroughly and avoid skipping meals. This helps avoid nausea and keeps energy stable.
A good balance of proteins, fats and carbs will get you through the day without feeling hungry.
Avoid Spicy, Fatty & Greasy Foods Early On
Foods high in fat or spice may worsen nausea or discomfort for some people during dose increases. Choose lighter, easier to digest meals as the body adjusts.
Stay Active, Even Light Movement Helps
Gentle exercise like walking improves digestion, supports metabolism, and helps with energy. Moving regularly can also help with mood and sleep quality. Youtube has some great videos of light exercises to get you started.
Track Side Effects & Adjust Strategies
Keep a journal of food, symptoms, and activity. If something isn’t working, like a certain food or drink, take note of your symptoms and try it again after some time. Talk with your provider about medications or remedies for side effect relief.
Focus on Sleep, Stress, & Recovery
Poor sleep or high stress can increase hunger, cravings, and make side effects worse. Prioritize rest, turn off screens before bed, and use relaxation tactics.
| Common Challenge | Why It Happens | Practical Tip |
|---|---|---|
| Nausea or Upset Stomach | Dose increase, fatty/meaty or spicy foods | Eat light meals, avoid greasy or spicy foods, chew slowly |
| Constipation | Slower digestion + lower food/fluid intake | Increase water and fiber gradually, consider a stool softener |
| Low Energy After Meals | Reduced calorie intake + unstable blood sugar | Eat smaller, frequent meals balanced with protein, fiber, and healthy fats |
| Cravings / Overeating | Appetite signals are being readjusted | Plan healthy snacks, avoid trigger foods, practice mindful eating |
| Digestive Discomfort | New medication + changes in eating patterns | Track foods, avoid heavy fats, start with gentler meals |
Your GLP-1 journey doesn’t have to feel overwhelming. With patience, small diet tweaks, hydration, proper rest, and listening to your body, you can make this journey smoother.
Healthy Resolutions LLC is here to guide you with personalized care every step of the way.
Additional Resources
Hopkins MD – Managing GLP-1 Side Effects: What to Expect and How to Cope
Harvard Health – Side Effects of GLP-1 Medications and How to Manage Them