If you’re new to GLP-1 medications—or you’re considering starting—this guide is for you. Over the last year, I’ve talked with dozens of coaching clients, retreat guests, and members of The Body Lab who all share the same feeling: starting a GLP-1 can be both exciting and confusing.

You want to feel your best. You want to support your body. And you want to make sure you’re doing this the right way.

Here’s the truth I always remind my clients:

GLP-1 medications are powerful tools, but your long-term results depend on the habits you build along the way.
Food, movement, stress, hydration, and recovery all matter just as much as the medication itself.
And the good news? With a little clarity and a few strategic habits, you can support your metabolism, energy, and overall wellness—without feeling overwhelmed.

Below are 11 beginner-friendly tips to help you feel confident, nourished, and empowered from day one.

If you’d rather skip the guesswork, we put together The GLP-1 Diet Lifestyle Blueprint to make it simple — but first, here are the easy strategies you can start with today. ↓

1. Understand How Your Body Produces GLP-1 Naturally—and What Medications Are Doing

Your body already makes GLP-1. It’s a hormone released naturally in the gut when you eat, especially when meals include fiber, protein, and slow-digesting carbs.

GLP-1 helps with:

Slowing digestion
Stabilizing blood sugar
Supporting appetite regulation
Helping you feel full and satisfied

Medication versions simply amplify what your body already does—but not because your body is “broken.”
You’re giving it extra support so it can function more efficiently. Knowing this helps you work with the medication rather than relying on it.

2. Tune Into Your Body—Notice What Tools Actually Help

Everyone’s experience is different.
Some people tolerate large meals… others need smaller portions. Some feel fatigued initially… others feel energized.

Your job as you begin your GLP-1 journey is to become a gentle observer:

Which foods sit well?
Which routines support your energy?
Which habits help you stay consistent?

The more aware you become, the easier it will be to make nutrition and daily choices that support—not stress—your system.

3. Know What You Want to Avoid (Muscle Loss, Low Energy, Fatigue)

This is important.
Because appetite decreases, it becomes much easier to:

Skip meals
Under-eat
Miss out on protein
Lose lean muscle

And muscle is metabolically protective.
It supports longevity, hormone balance, bone health, strength, and your resting metabolic rate.

Your nutrition should help you:

Maintain lean muscle
Keep your energy stable
Support recovery
Nourish your body even when your appetite dips

This is where strategic meals, and especially protein-first eating, matter most.

4. Small Bites, Mini Meals & Gentle Portions

If you’re struggling with appetite (very common), mini meals can be a lifesaver.

Try:

A small protein-forward plate
A half-portion every few hours
Smoothies
Simple snack plates
Soups or purées
Cottage cheese bowls
Eggs + fruit
Greek yogurt with nuts and berries

The goal is to fuel your body consistently, even when you don’t feel hungry.
Small meals still add up to meaningful nourishment.

5. Build Balanced, Colorful, Nutrient-Dense Meals

Nutritious meals don’t need to be complicated.
Focus on a simple formula:

Protein + Colorful Fiber + Healthy Fats

Examples:

Breakfast: Cottage cheese with berries + pistachios
Lunch: Mediterranean bowls with quinoa, grilled chicken, veggies, olive oil
Dinner: Salmon, roasted sweet potato, arugula with lemon + olive oil
Snacks: Tuna with cucumbers, yogurt with nuts, fruit + almond butter

Healthy fats help with digestion, hormones, absorption, and satiety.
And colors = antioxidants + vitamins + minerals for longevity and inflammation support.

**6. Eat Protein First—Then Build the Rest of Your Plate Around It**

Protein is your anchor.

Aim to include protein at every meal because it supports:

Lean muscle
Blood sugar balance
Satiety
Stable energy
Metabolic health

Start with your protein source first (eggs, salmon, chicken, Greek yogurt, tofu, legumes) and build your meal around that.

7. Hydration Is Your Friend

Hydration supports everything:

Smooth digestion
Easier nutrient absorption
Healthy skin
Proper organ function
Reduced bloat
Energy levels

GLP-1s slow digestion, so staying hydrated helps keep your system moving comfortably.

Aim for water, herbal teas, electrolytes, or mineral water.

8. Find the Foods & Tools That Work For You

You don’t have to force foods you don’t like.
If you love kombucha but hate kimchi? Great.
If Greek yogurt works but cottage cheese doesn’t? Perfect.

You can build gut health, nutrient density, and protein intake in dozens of ways.
Lean into what you enjoy—consistency matters far more than perfection.

We have a ton of great (free ) resources for you to take advantage of:

9. Practice These Healthy Habits Now—Don’t Wait

One of the biggest myths around GLP-1s is the idea that the medication will “take care of it.”

But the habits you build during your journey are what sustain your progress after.
Focus on becoming the person who eats nourishing meals, moves regularly, sleeps well, and manages stress—even in small, simple ways.

10. Stay Focused on What’s Going Well

Celebrate:

More stable hunger
Better energy
Improved digestion
Small mindset shifts
Consistency
Being kinder to yourself

This journey is not linear, and your wins truly matter.
The scale is not your only marker of success.

11. Don’t Be Afraid to Reach Out for Support

If you’re unsure how to eat, struggling with energy dips, or feeling confused by all the information online, getting guidance can make a huge difference.

You do not have to do this alone.
Nutrition, lifestyle support, and personalized coaching can help you feel stronger, more confident, and more in control of your wellness journey.

Want to coach with me? More info → HERE

SAY Hello to a Healthy GLP-1 Journey

If you’re on a GLP-1 medication, this program is the blueprint to developing the healthy habits necessary for long-term, sustainable success. Set yourself up for success with: