Things to Do Before Starting a GLP-1
GLP-1 medications like Ozempic, Wegovy, and Zepbound can be incredibly helpful tools for weight loss, blood sugar management, and improving metabolic health. But before starting a GLP-1 medication, there are several foundational habits and health markers worth addressing first.
The goal is not just weight loss. The goal is preserving muscle, supporting energy, improving long term health, and helping your body respond well to treatment while minimizing side effects. Here are things I consider essential before starting a GLP-1.
Get Relevant Labs Checked
Before starting a GLP-1 medication, it is important to get a full picture of your health with comprehensive lab work. Many symptoms that people associate with weight gain or fatigue can also be related to nutrient deficiencies, thyroid dysfunction, blood sugar imbalances, or inflammation.
Important labs may include thyroid markers, iron studies, vitamin D, B12, fasting insulin, A1c, lipid panel, and other metabolic health markers. Identifying deficiencies or underlying issues ahead of time can help improve energy, metabolism, and overall success on a GLP-1 medication.
Start a Consistent Strength Training Routine
One of the biggest concerns with rapid weight loss is muscle loss. GLP-1 medications can reduce appetite significantly, which often leads people to unintentionally under eat protein and calories. Without strength training, the body is more likely to lose lean muscle mass along with body fat.
You do not need to start with intense workouts. Even simple bodyweight exercises, resistance bands, or two short strength sessions per week can make a meaningful difference. Building a strength training habit before starting a GLP-1 helps support metabolism, improve insulin sensitivity, protect bone health, and maintain muscle mass during weight loss.
Focus on Protein and Produce
Before starting a GLP-1, it is helpful to establish eating habits centered around protein, fiber, and nutrient dense foods. A diet rich in lean protein, vegetables, fruit, legumes, and healthy fats helps support blood sugar balance, satiety, digestion, and muscle preservation. And, these satiating foods increase our own GLP-1 production!
At the same time, reducing highly processed carbohydrates and ultra processed snack foods can help stabilize hunger cues and energy levels before medication even begins. Many people tolerate GLP-1 medications better when they already have a balanced nutrition foundation in place.
Increase Daily Movement
Daily movement plays a huge role in metabolic health, insulin sensitivity, digestion, mood, and long term weight management. While formal exercise matters, simple daily activity is equally important.
A realistic goal for many adults is aiming for 7,000 or more steps per day, but any increase in movement is beneficial. Walking after meals, taking stretch breaks during the day, or adding short movement sessions throughout the week can all improve health outcomes and support weight loss efforts once starting a GLP-1 medication.
Get a Body Composition Assessment
The number on the scale only tells part of the story. Before starting a GLP-1, it can be incredibly valuable to understand your body composition, including muscle mass, body fat percentage, and bone density.
A DEXA scan is one of the best tools because it can assess both body composition and bone health. An InBody Scan can also provide useful information about muscle and fat distribution. Having baseline measurements allows you to track progress more accurately and ensure that weight loss is coming primarily from body fat rather than muscle.
Work With a Registered Dietitian Skilled in GLP-1 Management
GLP-1 medications are not one size fits all. Appetite changes, side effects, protein needs, hydration, supplement recommendations, and dosing adjustments can all vary from person to person.
Working with a registered dietitian experienced in GLP-1 management can help you create a sustainable nutrition plan, troubleshoot symptoms like nausea or constipation, protect muscle mass, and ensure you are meeting your nutrient needs throughout the process. Having professional support often leads to better long term outcomes and a healthier relationship with food while using these medications.
Final Thoughts
GLP-1 medications can be powerful tools, but they work best when paired with strong foundational habits. Focusing on muscle health, nutrition, movement, metabolic health, and personalized support before starting can help improve results and create more sustainable long term success.
If you are considering a GLP-1 medication for weight loss or metabolic health, preparing your body beforehand can make a meaningful difference in how you feel during the process and beyond.
