You can’t scroll through social media or turn on the news these days without hearing about GLP-1 medications. From Ozempic to Wegovy, these drugs have surged in popularity for their ability to help manage diabetes and support weight loss.
But starting a GLP-1 isn’t just about picking up a prescription and hoping for the best. These medications work by mimicking a hormone that targets areas of the brain that regulate appetite and food intake. Because they slow down digestion and can reduce how much you eat, there are real physical changes to prepare for.
Recently, a family member told me they were planning to start a GLP-1 medication. Immediately my “mom mode” kicked in: As a registered dietitian, my gut instinct was to jump in with advice and warnings. But instead of nagging, I decided to be proactive and helpful: I wanted to help them prepare their body physically and mentally before they dove in, rather than seeing them scramble to manage side effects later.
Often, people start these medications abruptly, but based on my experience working with clients who start GLP-1s, there can be a benefit to taking a beat and preparing before your first shot or, now, pill. Here are four specific steps I recommended my family member begin two weeks before starting their GLP-1 journey.
1. Start eating a prune or two every day.
Let’s talk about regularity. (Yes, the bathroom kind.) It’s not the most glamorous topic, but it’s important when it comes to GLP-1s. Because these medications slow down gastric emptying (the speed at which food leaves your stomach), constipation is a very common side effect.
I advised this person to start eating one or two prunes daily in the two weeks leading up to their first dose. Prunes are fantastic for promoting regularity, but for some people, their fiber and sorbitol content can take a little getting used to. (You might notice side effects like bloating, gas, and mild abdominal discomfort at first.)
The idea was simple: I wanted their digestive system to get used to the prunes beforehand so that by the time they began the GLP-1, they would be reaping the prunes’ beneficial effects (and ideally past any of the uncomfortable ones). Plus, if any GI problems were to arise after starting the medication, we could then more easily pinpoint their root cause, taking the prunes out of the equation.
As time goes on, you can gradually increase your daily serving of prunes to further support digestive health and keep things moving smoothly. And there’s an added bonus: Regularly eating prunes may help support bone health too, which is a growing concern for many people taking GLP-1 medications for extended periods of time. (While we don’t yet have strong data on the long-term effects of GLP-1s on human bone health at commonly prescribed doses, significant weight loss from these medications could still contribute to bone loss and fractures in individuals who are at risk.)
Besides, with their mix of vitamins and minerals, like vitamin K, magnesium, and boron, along with fiber and natural plant compounds, prunes offer benefits that go beyond digestion, making them a smart addition to anyone’s routine.
2. Test-drive a multivitamin.
Since we know that eating less food often means getting fewer nutrients, a high-quality multivitamin acts as an insurance policy: It can help fill in the gaps for nutrients of concern for people taking GLP-1s, like iron and vitamins D and B12.
However, not all multivitamins sit well with everyone. Some can cause nausea, which, of course, is also a common side effect of GLP-1s.
I suggested finding a “winner” now—a multivitamin that’s well-tolerated and easy to take regularly. By testing it out beforehand, we could get a head start on supporting nutritional needs without adding potential discomfort later. Plus, just like with the prunes, I didn’t want them questioning if their nausea was coming from the new pill or shot they took. Finding a multivitamin that works for your body before you add a new medication to the mix is a smart strategy.
3. Prioritize high-protein breakfasts.
Muscle loss can be a concern with rapid weight loss, making protein intake essential. I encouraged my family member to get into the habit of prioritizing protein first thing in the morning. The goal was to build the muscle memory (pun intended) of reaching for protein early in the day. And also to learn which protein choices they like—and don’t.
Starting the day with protein has additional benefits, like helping to keep blood sugar levels steady, promoting a feeling of fullness, and reducing mid-morning cravings. It also kickstarts muscle repair and growth after an overnight fast, which is important for preserving muscle mass during weight loss. By making protein a morning priority, they’re setting themselves up to hopefully have improved energy, better focus, and a stronger foundation for long-term success on their GLP-1 journey.
As part of this, I had them prep easy, grab-and-go options. Think egg muffins loaded with veggies, or high-quality ready-to-drink protein shakes. When appetite suppression kicks in later, having a protein-forward routine already established makes it much easier to meet those daily nutritional needs, even when they don’t feel very hungry.
4. Swap the afternoon coffee for bone broth.
My family member loves their coffee, often enjoying it well into the afternoon. I suggested swapping that final cup of the day for a mug of warm bone broth. The swap was motivated by two key reasons: First, we wanted to ease off the heavy caffeine habit before starting the medication. While coffee is generally safe to consume with a GLP-1, and some studies even suggest it may stimulate the body’s natural GLP-1 response—complementing the medication’s effects—it can obviously lead to difficulty sleeping.
Since a common side effect of taking a GLP-1 is tiredness, reducing caffeine intake seemed like a proactive way to avoid compounding fatigue and to support better overall energy levels. (Also, in my humble opinion, this person was drinking way too much caffeine throughout the day to begin with, regardless of whether they were about to start a GLP-1.)
Second, hydration is something to be mindful of while on a GLP-1 medication, since it’s common for people to drink less overall as their appetite decreases. Bone broth is not only hydrating and easy to digest, but it also provides protein, which, as mentioned before, is a macro that I often advise people taking this medication to focus on. While the clinical data on other benefits of bone broth is still emerging, it’s a soothing, low-risk option that offers both nourishment and hydration. And if appetite changes drastically, sipping on savory broth can be much more appealing than forcing down a heavy meal.
The bottom line
Starting a GLP-1 is a significant decision, and like any big change, preparation is key. These steps weren’t about creating a rigid rulebook, but about building a supportive foundation for the body.
If you are considering these medications, I highly encourage you to not just rely on the prescription pad. Speak with a registered dietitian or your doctor to create a pre-GLP-1 plan personalized to your specific needs. A little preparation can go a long way in making your journey smoother, healthier, and more sustainable.
By focusing on the basics, like digestion support, protein intake, and supplementation, my family member was able to avoid the stress of juggling too many changes at once. This gave them the space to adjust to the injections and the medication itself. While I can’t say for certain how things would have gone without the preparation, having a plan in place seemed to make the transition smoother and less overwhelming. In the end, my “mom mode” instincts felt validated. My proactive planning turned a big change into something much more manageable.
Related:
- Serena Williams on Taking a GLP-1: ‘I Feel Like I’m Back’
- I’m a Dietitian Taking a GLP-1. These Are My Go-To Simple Meals
- Can You Ask If Someone’s Taking a GLP-1?
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