The first eight weeks on a GLP-1 are a dose-escalation calendar wearing a nutrition problem. The medicine goes up. Appetite goes down. The body is still the same size, still needs fluid, protein and a night, and it will not send the usual reminders.
This is one action a week. Not a kit. Not a seven-product stack. The two things we actually make sit at the edges: a 5 g creatine habit you can keep when food is a negotiation, and a night routine that does not depend on how the day went.
| Week | What is usually happening | The one action |
|---|---|---|
| 1 | Appetite drops. Thirst drops with it | Count glasses. Target is boring: pale urine, not heroic litres |
| 2 | Nausea if you eat like last month | Halve the plate. Eat something at breakfast anyway |
| 3 | The scale moves. Some of it is water and glycogen | Do not judge the medicine by week three. Judging muscle starts later |
| 4 | Fibre intake has quietly collapsed | Add one soluble source: oats, kiwi, psyllium if you already use it |
| 5 | Protein is the meal you keep skipping | Put a number on breakfast. 25 g is the floor |
| 6 | Evenings feel pointless. Sleep gets lighter | Same lights-out. Same last hour. Caffeine finished earlier than you think |
| 7 | You have not lifted anything on purpose | Two short sessions. Sit-to-stand, a row, a carry. That is enough to start |
| 8 | The dose is higher. The habits are the product | Keep the two dailies that do not need an appetite: creatine, and the night |
Why the checklist is this short
Dose escalation is the prescriber's job. Nutrition in these weeks is a series of small failures that compound: you drink less, you eat less protein, you stop training because you feel off, you sleep badly, you wake more nauseous. Fixing all of that on day one is how people quit. One action a week is how the same people are still in the game at month three.
The two dailies that do not ask you to be hungry
Protein still has to be eaten. Fibre still has to be eaten. Creatine does not. Three to five grams of monohydrate a day saturates muscle in a few weeks whether the meals were perfect or not. That is the whole case for starting it in week one rather than after you "feel normal again." Creatine Daily Gummies are two berry gummies, a full 5 g serving, nothing to mix, which is the format that survives a nauseous Tuesday.
The night is the other daily. SleepHit is one stick, 8 to 12 oz of water, 30 to 60 minutes before bed: glycine, magnesium bisglycinate, L-theanine, ashwagandha, taurine and B6. It will not treat nausea. It will keep the last hour from becoming another negotiation.
Print this, or just keep the table
We do not have a PDF that captures your email. The table above is the checklist. Tick the week you are in. If you want the protein maths behind week five, read protein on GLP-1. If week six is the problem, read 10 steps for better sleep after 50.
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. This is not medical advice about GLP-1 medicines. Speak with your doctor before starting any supplement, particularly if you take prescription medication or have a kidney condition.
