Whether you're starting Wegovy, Ozempic, Mounjaro, or a compounded GLP-1 medication, the first 30 days are critical. Why? Because what you do in this window determines how well the medication works, how you feel, and whether you stick with it long-term.

This is your guide to easing in, minimizing side effects, and setting yourself up for success on GLP-1s—without the confusion or burnout.

Week 1: Ease In Gently—It’s a Hormonal Shift

Most GLP-1 medications begin with a starter dose—typically 0.25 mg for semaglutide or 2.5 mg for tirzepatide. While it might not feel like it’s doing much yet, your body is already learning how to:

• Slow down gastric emptying

• Respond to hunger hormones differently

• Reset food noise in your brain

What to do this week:

• Stick to small, protein-rich meals

• Hydrate constantly—aim for at least 80 oz/day

• Avoid alcohol, fried foods, and carbonated drinks

• Don’t worry about weight loss yet—focus on adjusting

Week 2: Side Effects Can Hit—Here’s How to Handle Them

Common early side effects include:

• Nausea

• Constipation

• Fatigue

• Burping or reflux

• Appetite suppression that feels too intense

These are signs the medication is working—but you need to support your body.

What helps most:

• Ginger chews or peppermint tea for nausea

• Daily magnesium and fiber supplements

• Light walking after meals

• Prioritizing sleep and managing stress

This is not the time to push intense workouts or restrict calories. The goal is adaptation, not acceleration.

Week 3: Appetite Drops—But Watch Out for Undereating

By now, many users have experienced a significant shift in their food intake. You may notice:

• Feeling full after just a few bites

• “Food noise” is quieting down

• Forgetting meals entirely

While this feels amazing, undereating can backfire by:

• Slowing metabolism

• Causing muscle loss

• Triggering fatigue or dizziness

Tips for week 3:

• Eat at least 60–80g of protein per day

• Add nutrient-dense snacks: cottage cheese, Greek yogurt, boiled eggs

• Don’t skip meals—just make them smaller and more frequent

Week 4: Habits Begin to Set In

By now, your brain is forming new neural pathways. You’re learning:

• To eat slower

• To listen to hunger cues

• That cravings aren’t emergencies

But be cautious—the scale may stall this week, even if you’re doing everything right. Why?

Your body is stabilizing fluids and adjusting to a new metabolic rhythm.

This is where many people quit too soon.

Remind yourself:

• Fat loss isn’t always linear

• Progress isn’t just pounds—it’s how you feel, move, and eat

• Stay the course—results compound after 6–8 weeks

🧪 Pro Tips to Maximize Your First 30 Days

✅ Get labs before or during your first month (A1C, liver, kidney, B12, TSH)

✅ Track mood, hunger, sleep, and digestion in a journal or app

✅ Avoid bingeing between doses—even if appetite returns midweek

✅ Connect with a provider who specializes in GLP-1s for support

✅ Be kind to yourself—this is a metabolic reset, not a crash diet

💡 Bonus: When to Titrate Up

Most GLP-1 medications follow a slow titration schedule:

• Semaglutide: Increases every 4 weeks (0.25 → 0.5 → 1.0 mg, etc.)

• Tirzepatide: Increases every 4 weeks (2.5 → 5.0 → 7.5 mg, etc.)

But you don’t need to rush. Some patients stay on low doses longer to manage side effects and still see progress.

✅ Final Takeaway

The first 30 days on GLP-1s aren’t about perfection—they’re about adaptation.

You’re laying the groundwork for long-term fat loss, appetite control, and metabolic health. Don’t let early bumps derail you. With the right support and mindset, you’ll thrive on this journey.

🔗 Ready to Start With Confidence?

At GOAL.MD, we:

• Customize your GLP-1 plan with labs and dose tracking

• Offer compounded GLP-1s starting at $297/month

• Give you lifestyle and nutrition coaching every step of the way