Embarking on my GLP-1 journey with compound tirzepatide was a transformative experience. I did my research, committed to a strong nutrition and fitness routine, and ultimately achieved my weight loss goals. Now, more than six months off the medication, I am proud to say that I have maintained my progress. However, reflecting on the process, there are a few things I would have done differently to optimize my experience even further. If you’re considering starting GLP-1 medications or are already on them, I hope my insights can help you navigate your own journey more effectively.
1. Tracking Muscle vs. Weight Loss with a DEXA or InBody Scan
One of my biggest regrets is not tracking my body composition more closely. While I monitored my weight loss regularly, I didn’t have a clear picture of how much muscle versus fat I was losing.
A DEXA scan or an InBody scan would have provided a breakdown of my lean muscle mass, body fat percentage, and bone density. This type of insight is invaluable because weight loss alone doesn’t tell the whole story. Losing too much muscle while dieting can slow metabolism and make long-term maintenance more difficult. If I had this data, I could have made more informed decisions about my protein intake and strength training regimen.
If you’re starting your GLP-1 journey, I highly recommend getting a baseline scan before you begin and then checking in every few months. This will allow you to adjust your nutrition and workouts accordingly to preserve as much lean muscle as possible.
2. Taking Before Photos to Track Progress
Looking back, I wish I had taken more before photos to document my transformation. While I was focused on the scale, I now realize that non-scale victories (like changes in body shape and clothing fit) are just as important.
It can be hard to see progress day to day, but side-by-side comparisons over weeks and months can be incredibly motivating. I encourage anyone starting this journey to take front, side, and back photos in the same outfit and lighting conditions every few weeks. You may be surprised at the differences, even when the scale doesn’t move as much as you’d like.
3. Stocking Up on Essentials from the Start
Proper nutrition and supplementation played a huge role in my success, but I could have made things easier on myself by stocking up on essentials beforehand. Here are a few must-haves I highly recommend:
Protein Sources
Maintaining muscle mass is crucial, especially when in a calorie deficit. I relied heavily on protein drinks and bars to help me hit my daily intake goals. If I could do it again, I would have ensured I had a steady supply from the beginning instead of scrambling to find the right brands later on.
Electrolytes
Many people experience dehydration or electrolyte imbalances while on GLP-1 medications due to decreased appetite and lower food intake. I found that supplementing with electrolytes significantly improved my energy levels and reduced side effects like headaches and fatigue. I now recommend keeping electrolyte powders or tablets on hand to stay properly hydrated.
Magnesium and Other Supplements
Magnesium was a game-changer for me, particularly for preventing constipation, which is a common side effect of GLP-1 medications. I also found that supplementing with B vitamins and omega-3s helped with overall well-being and energy levels. Having these supplements ready from the start would have saved me from having to troubleshoot issues later on.
4. Tracking More Than Just Weight and Shot Dates
When I started my journey, I kept a basic log of my injection dates, dosage, and weight. While this was helpful, I now realize that tracking additional data points would have provided even more insight into my progress.
Some things I wish I had logged:
- Body measurements (waist, hips, arms, etc.)
- Energy levels and side effects (to identify patterns and trends)
- Sleep quality (GLP-1s can sometimes affect sleep, and better tracking could have helped me optimize my routine)
- Food intake and macros (to ensure I was eating enough protein and nutrients)
Fortunately, there are now great tools like the Shot Pal app, which allows users to track injections, weight loss, and other health metrics in one place. If you’re starting this journey now, I highly recommend using an app or journal to capture more details along the way.
5. Choosing the Right Telehealth Provider From the Start
Finding a trustworthy and responsive telehealth provider is crucial when using compounded GLP-1 medications. Unfortunately, my first telehealth experience wasn’t the best. I encountered slow response times and a lack of personalized care, which made it frustrating when I had questions. The prices there also weren’t very competitive.
Thankfully, I found JoinFridays, and it made a world of difference. Their customer service, medical support, and overall experience have been exceptional. Their prices are also some of the lowest you’ll find. I’m so happy with them that I became an affiliate, and if you’re considering their services, you can use my code “Madison” for a discount.
If you’re starting your GLP-1 journey, take the time to research providers thoroughly. Read reviews, check for responsiveness, and ensure they offer the support you need. A good provider can make all the difference in your experience.
Final Thoughts
Overall, my GLP-1 journey was incredibly positive, and I’m grateful for the progress I’ve made. I did a lot of things right—staying consistent with nutrition, prioritizing protein, and keeping up with exercise—but these few adjustments would have made the process even smoother and more effective.
If you’re on this journey or thinking about starting, learn from my experience! Track your progress beyond just the scale, stock up on the right essentials, and choose a reliable healthcare provider from the beginning. With the right preparation, you can set yourself up for success and long-term maintenance just like I did.
I’d love to hear from others—what are some things you wish you had done differently on your GLP-1 journey? Let’s help each other navigate this process with confidence!
