Things to Do and Consider Before Starting GLP-1 Medications

GLP-1 receptor agonists (like Ozempic, Wegovy, Mounjaro) have become increasingly popular for weight loss and type 2 diabetes management. These medications can be powerful tools — but they’re not magic. Before hopping on GLP-1s, here are the key things to do and consider.

1. Get a Full Health Screening

Because GLP-1s are prescription-only, a full medical evaluation is essential. Your doctor may run labs to check:

Blood sugar and A1C
Cholesterol and triglycerides
Liver and kidney function
Blood pressure and heart health

This ensures the medication is safe for you and gives a baseline to track progress.

2. Understand the Side Effects

GLP-1s work by slowing digestion and changing appetite signals — but that also creates side effects. Common ones include:

Nausea and vomiting
Constipation or diarrhea
Reduced appetite (sometimes to the point of under-eating)

Rare but serious risks include pancreatitis, gallbladder issues, and thyroid concerns in certain populations. Starting low and increasing dosage slowly helps minimize side effects.

3. Build Healthy Habits First

This is where many people go wrong — relying on the medication alone. GLP-1s help suppress appetite and improve blood sugar control, but they don’t teach you how to eat, move, or recover. Without a foundation of healthy habits, weight often comes back once the medication stops.

Key habits to establish before (and during) GLP-1 use:

Nutrition basics

Focus on protein at every meal to preserve muscle and control hunger.
Choose whole, minimally processed foods most of the time.
Practice portion awareness so you learn what “enough” feels like without overeating.

Exercise consistency

Strength training 2–3x per week is critical to prevent muscle loss and metabolic slowdown.
Add regular cardio (walking, cycling, swimming) to improve heart health and burn calories.
Build movement into your day: walking after meals, standing more, taking stairs.

Lifestyle & recovery

Prioritize 7–9 hours of quality sleep to regulate hunger hormones.
Manage stress through journaling, mindfulness, or hobbies that keep you grounded.
Stay hydrated — slowing digestion means water intake is even more important.

Think of GLP-1s as a seatbelt, not the driver. They keep you safe while you build the skills to navigate long-term health.

4. Have a Realistic Long-Term Plan

GLP-1s are effective while you’re on them — but what happens afterward?

If you stop suddenly: Many people experience weight regain because appetite returns, hunger hormones shift, and old habits may resurface.
If you stay on long-term: You’ll need to consider safety, cost, and whether you can realistically continue. Some people use GLP-1s indefinitely for diabetes management, but for weight loss only, indefinite use may not be the right path.
The transition phase: Think about how you’ll maintain results if you eventually come off. That means developing sustainable nutrition, exercise, and lifestyle habits while you’re on the medication, not after.

The key is to view GLP-1s as a bridge. They can help you lose weight and create space for change, but the foundation is what carries you forward once the medication ends.

Final Takeaway

GLP-1 medications can be life-changing. But they work best when combined with strong nutrition, consistent exercise, and healthy lifestyle practices. Build those habits first, then use the medication as a tool — not a crutch. That’s how you turn short-term results into long-term success.

Tommy's Take by Tommy Pomatico 9/22