Welcome to your free GLP-1 starter course.

MODULE 1: Getting Started — Is a GLP-1 Right for You, and How to Actually Get It

Step 1: Start With a Real Physical Exam

Before you start a GLP-1, get a physical exam with your PCP (or the provider you're working with). This isn't a formality — it's how you and your provider confirm a GLP-1 is actually a good fit for your medical history, not just your weight-loss goals.

Things worth reviewing with your provider:

• Personal or family history of medullary thyroid cancer or MEN 2 (a contraindication)

• History of pancreatitis

• Gallbladder disease

• Current medications, especially other diabetes medications

• Kidney function, if you have any history of kidney issues

• Whether you're pregnant, trying to conceive, or breastfeeding

This step matters even if you're getting your GLP-1 through telehealth — a good telehealth provider will still ask about all of this before prescribing.

Step 2: Check Your Insurance Route First

Insurance-covered GLP-1s (Ozempic, Wegovy, Mounjaro, Zepbound) are the gold standard when they're accessible — you're getting the brand-name, FDA-approved medication, often at a much lower out-of-pocket cost if your plan covers it.

Start here:

• Call your insurance and ask specifically about coverage for weight management or diabetes GLP-1s

• Ask your PCP or endocrinologist if they can prescribe and send a prior authorization

• Check the manufacturer savings cards (Novo Nordisk, Eli Lilly) if you have commercial insurance — even partial coverage plus a savings card can make brand-name affordable

If insurance denies you, don't panic — that is not your last option.

Denials are extremely common, and they don't mean you're out of luck. This is exactly where compounded GLP-1s come in.

Step 3: Understanding Compounded GLP-1s

Compounded medications are versions of a drug made by a licensed pharmacy rather than the original manufacturer — using the same active ingredient (like semaglutide or tirzepatide), but not sold under the Ozempic/Wegovy/Mounjaro/Zepbound brand name. This is a legal, regulated practice pharmacies use and it's the reason so many people were able to access GLP-1s during the years brand-name supply couldn't keep up with demand. Compounded GLP-1s themselves are not FDA-approved, so FDA doesn't review each formulation the way it does brand name medications. However, the pharmacies that make them can be regulated and/or FDA registered. 503A compounding pharmacies are overseen by state boards of pharmacy, and 503B outsourcing facilities are also registered with and inspected by the FDA.

Not all compounding pharmacies are equal, though, and some can be, in my opinion, quite predatory.

So how do you know what to look for?

Green flags for a compounding pharmacy:

• Uses licensed clinicians to evaluate you — not just a form with no real medical review

• Sources from a USP-compliant or FDA-registered facility — this means the facility meets recognized quality and sterility standards

• Transparent about dosing, ingredients, and what happens if you have side effects

• Real, reachable provider support if something feels off

Red flags: no medical intake at all, unclear sourcing, prices that seem too good to be true, no way to reach a real provider.

Step 4: My Recommendations

(If you do not need this feel free to skip ahead to module 2)

I personally recommend two companies, because I trust how they operate and how they treat patients:

Orderly — best if you're brand-new to GLP-1s and want the lowest-cost way to start. → Get started with Orderly

Belle — best if you're already established on a GLP-1 or heading into maintenance. Pricing actually improves the longer you stay, and you get more built-in support: weekly dietitian sessions, a real care coordinator, and community access. → Get started with Belle

MODULE 2: Building the Habits That Make This Work

Your Guide to Getting the Most Out of Your GLP-1 Medication

Your medication (such as Ozempic, Wegovy, Mounjaro, or Zepbound) is a powerful tool — but how you eat, move, sleep, and hydrate while taking it makes a huge difference in your results and how you feel. This guide covers the 8 most important habits to build while on your medication.

1. EAT PROTEIN FIRST — AT EVERY MEAL

Your medication reduces your appetite, which means you'll eat less overall. That makes it very important to choose the right foods when you do eat.

• Aim for 60–100+ grams of protein per day (your provider can give you a specific target).

• Eat your protein first at each meal — before carbs, vegetables, or other foods.

• Good sources: eggs, Greek yogurt, cottage cheese, chicken, fish, turkey, tofu, protein shakes or bars.

• Try to get 25–30 grams of protein at each meal.

Why it matters: Up to 40% of the weight you lose can come from lean mass if you don't protect it. Eating enough protein — combined with exercise — helps you lose fat, not muscle.

2. STRENGTH TRAIN AT LEAST 3 TIMES PER WEEK

This is the single most important habit to pair with your medication.

• Lift weights, use resistance bands, or do bodyweight exercises (squats, push-ups, lunges) at least 3 days per week.

• Also aim for 150+ minutes per week of walking, biking, swimming, or other cardio.

• Start slowly if you're new to exercise — even 10-minute sessions count.

• If you feel nauseous or lightheaded, exercise at a lighter intensity and stay hydrated.

Why it matters: Your medication can cause some bone and muscle loss. Strength training is the best way to prevent this and keep your body strong.

3. MANAGE STOMACH SIDE EFFECTS WITH SMART EATING

Nausea, bloating, and constipation are common, especially when your dose increases. These tips can help:

• Eat smaller, more frequent meals (4–6 small meals instead of 2–3 large ones).

• Eat slowly and stop as soon as you feel full — do not push through fullness.

• Avoid greasy, fried, spicy, and very sugary foods — these make nausea worse.

• Limit alcohol and carbonated drinks.

• For constipation: eat more fiber (fruits, vegetables, beans), drink plenty of water, and ask your provider about a fiber supplement.

When to call your provider: If you are vomiting frequently, unable to keep food or fluids down, or experiencing severe stomach pain.

4. DRINK 8–12 CUPS OF WATER PER DAY

Your medication can reduce your sense of thirst, and stomach side effects can cause you to lose extra fluids.

• Aim for at least 8–12 cups (64–96 oz) of water or other non-sugary fluids daily.

• If needed, ask your physician if you can take an electrolyte packet. This can help with the GI side effects hit, but are not always necessary for everyone.

• Carry a water bottle with you and sip throughout the day — don't wait until you feel thirsty.

• Increase fluids if you are exercising, in hot weather, or experiencing diarrhea or vomiting.

Why it matters: Dehydration on this medication can lead to kidney problems, dizziness, fatigue, and muscle cramps.

5. PRIORITIZE SLEEP — AIM FOR 7–8 HOURS PER NIGHT

Poor sleep increases hunger, raises blood sugar, and can slow your progress.

• Keep a consistent bedtime and wake time, even on weekends.

• Avoid screens for 30–60 minutes before bed.

• Keep your bedroom cool, dark, and quiet.

• Limit caffeine after noon.

• If you snore loudly, wake up gasping, or feel exhausted despite sleeping, tell your provider — you may need a sleep study.

Why it matters: Research shows that getting just 1 extra hour of sleep per night can reduce calorie intake by about 270 calories per day — without any other changes.

6. ADDRESS STRESS AND EMOTIONAL EATING

Your medication can reduce cravings and emotional eating, but building healthy coping skills will help you long-term.

• Notice when you eat out of stress, boredom, or emotion rather than hunger.

• Try deep breathing, a short walk, journaling, or calling a friend before reaching for food.

• Consider mindfulness apps or stress-reduction programs.

• Ask your provider about counseling or behavioral therapy if emotional eating is a significant challenge.

Why it matters: Studies show that people who combine their medication with behavioral support get better and longer-lasting results.

7. TAKE YOUR VITAMINS AND GET LABS CHECKED

Because you're eating less food overall, you may not be getting enough of certain nutrients.

• Take a daily multivitamin to help cover potential nutrient gaps.

• Your provider may check blood levels of key nutrients periodically. Consider seeing a registered dietitian for personalized guidance.

• Nutrients to watch: calcium, vitamin D, potassium, iron, and B vitamins including B-12 and B1 (thiamine).

8. BUILD HABITS THAT LAST — EVEN IF YOU STOP THE MEDICATION

About half of patients stop their GLP-1 medication within the first year, and weight regain is common without strong lifestyle habits in place.

• Weigh yourself regularly (daily or weekly) to stay aware of trends.

• Track your food intake, even loosely, using an app or journal.

• Eat regular meals — don't skip breakfast.

• Focus on whole, minimally processed foods as much as possible.

• Stay physically active — aim for at least 60 minutes of movement most days.

Why it matters: The habits you build now are your safety net. They protect your progress whether you stay on the medication or eventually stop.

QUICK DAILY CHECKLIST

☐ Protein at every meal (25–30 g per meal)

☐ 8–12 cups of water

☐ Strength training or exercise session

☐ Small, frequent meals — protein first

☐ 7–8 hours of sleep

☐ Daily multivitamin

☐ Mindful eating — stop when full

WHEN TO CONTACT YOUR PROVIDER

• Persistent vomiting or inability to eat or drink

• Signs of dehydration (dark urine, dizziness, rapid heartbeat)

• Severe stomach or abdominal pain

• Rapid or excessive weight loss (more than your provider recommends)

• Feelings of depression, anxiety, or thoughts of self-harm

• Muscle weakness or difficulty with daily activities

Remember: Your medication opens the door — your daily habits walk you through it. Small, consistent changes = big results over time.

MODULE 3: Handling Side Effects Without Quitting

Stomach side effects are the most common issue people experience on GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound. The good news: they are usually mild, tend to improve over time, and can be managed with simple strategies. This guide will help you handle each symptom.

WHAT TO EXPECT

Stomach side effects usually appear within 1–2 days of starting your medication or increasing your dose. They typically get better as your body adjusts. Most people find that symptoms improve significantly within a few weeks at a stable dose.

Common side effects include:

• Nausea (about 1 in 3 people)

• Diarrhea (about 1 in 4 people)

• Constipation (about 1 in 5 people)

• Vomiting (about 1 in 6 people)

• Heartburn or indigestion (about 1 in 10 people)

THE GOLDEN RULES (FOR ALL SYMPTOMS)

These habits help prevent and reduce all stomach side effects:

1. Eat smaller, more frequent meals — aim for 4–6 small meals instead of 2–3 large ones.

2. Eat slowly and stop as soon as you feel full. Do not push through fullness.

3. Avoid greasy, fried, spicy, and very sugary foods.

4. Limit alcohol and carbonated drinks.

5. Drink at least 8–12 cups of water per day. Sip throughout the day.

6. Do not skip meals — going too long without eating can actually make nausea worse.

SYMPTOM-BY-SYMPTOM GUIDE

NAUSEA

This is the most common side effect. It often happens in the morning or when you haven't eaten in a while.

Try these first:

• Eat a small breakfast as soon as you can after waking up.

• Eat small amounts every 3–4 hours — an empty stomach makes nausea worse.

• Try ginger tea, peppermint tea, or ginger chews.

• Try acupressure wristbands (available at most pharmacies).

• Avoid strong food smells when possible.

  If these don't help, ask your provider about:

• Prochlorperazine (an anti-nausea medication)

• Ondansetron (Zofran) for short-term use — note this can cause constipation

VOMITING

Usually happens after eating too much or eating too quickly.

Try these first:

• Eat smaller portions — this is the most important step.

• Stop eating at the very first sign of fullness.

• Drink plenty of fluids to replace what you've lost.

• Try bland foods: crackers, toast, rice, bananas, applesauce.

  If these don't help, ask your provider about:

• Ondansetron (Zofran)

• Prochlorperazine (anti nausea medication)

* Your provider may also want to check your kidney function, since vomiting can lead to dehydration

CONSTIPATION

Common with weight loss and this type of medication. Untreated constipation can sometimes lead to episodes of diarrhea.

Try these first (in this order):

• Drink more water — aim for at least 10–12 cups per day.

• Eat high-water-content foods: watermelon, cucumbers, oranges, soups, berries.

• Eat more fiber: prunes, dried fruits, beans, vegetables, whole grains. Add fiber gradually to avoid bloating.

• If constipation is severe, temporarily cut back on high-fat and high-protein foods (these slow digestion further).

• If these don't help, ask your provider about:

• Magnesium citrate powder — you can adjust the dose to keep things regular

• Fiber supplements like psyllium (Metamucil)

• MiraLAX (polyethylene glycol)

• Stool softeners like Colace (docusate)

DIARRHEA

Try these first:

• Avoid large meals and high-fat foods.

• Try fiber supplements (capsules or powder) — fiber adds bulk and can firm up loose stools.

  If these don't help, ask your provider about:

• Imodium (loperamide) for short-term relief

HEARTBURN / INDIGESTION

Try these first:

• Eat smaller portions.

• Stay upright for 2–3 hours after eating — do not lie down right after a meal.

• Avoid spicy foods, citrus, tomato-based foods, chocolate, and caffeine.

• Elevate the head of your bed if symptoms happen at night.

If these don't help, ask your provider about:

- An antacid like famotidine (Pepcid) or omeprazole (Prilosec)

DOSE CHANGES — WHAT TO KNOW

- Your dose will be increased gradually over several months. Side effects are most common right after a dose increase.

- If side effects are bothersome, your provider can keep you at your current dose for up to 8 weeks before increasing.

- You do not need to be on the highest dose — the right dose is the one that works for you with manageable side effects.

- If you miss 2 or more doses in a row, contact your provider — you may need to restart at a lower dose.

WARNING SIGNS — CALL YOUR PROVIDER RIGHT AWAY

Contact your provider or seek medical attention if you experience:

⚠️ Vomiting that won't stop or inability to keep any food or liquids down

⚠️ Signs of dehydration: dark urine, dizziness, rapid heartbeat, dry mouth

⚠️ Severe stomach or abdominal pain (especially in the upper abdomen or radiating to the back)

⚠️ Yellowing of the skin or eyes

⚠️ Pain in the upper right side of your abdomen (could be gallbladder)

REMEMBER

Most stomach side effects are temporary and manageable. They are not a sign that the medication isn't working — in fact, they often improve as your body adjusts. Work with your provider to find the right dose and the right strategies for you. Do not stop your medication without talking to your provider first.

MODULE 4: Staying on Track Long-Term

Plateaus Are Normal, Not Failure

At some point — often once you've been at a stable dose for a while — your weight loss will slow down or plateau. This is expected, not a sign the medication has stopped working or that you've done something wrong. Your body recalibrates as your weight changes. Plateaus are a normal part of the process, and they don't mean it's time to quit or increase your dose beyond what's comfortable.

You Don't Have to Chase the Highest Dose

More dose isn't automatically better. The right dose is the one that gets you steady, sustainable results with side effects you can manage — not necessarily the highest one on the label. Once you and your provider find that dose, staying there for the long haul is a completely valid plan.

Shifting Into Maintenance Mode

Once you're no longer in an active weight-loss phase and you're focused on holding steady, your needs actually shift:

• Less urgency around dose increases

• More focus on protein, strength training, and habits that protect muscle

• More value in ongoing support — dietitian check-ins, a provider who knows your history, and a community of people doing the same thing

This is usually the point where cost and long-term support start to matter more than they did when you were just trying to get started.

Staying Supported Long-Term

This is exactly the phase Belle’s Free Community is built for ! And if you’re part of the paid community, pricing actually gets better the longer you stay, and it comes with weekly dietitian sessions, and a real care coordinator, which can make a real difference in staying consistent once the initial motivation of "starting" wears off.

You've Got This

Whatever stage you're in — just starting, deep in the side-effect adjustment period, or settled into maintenance — the goal was never perfection. It's building habits and a support system you can actually sustain. Revisit these guides anytime you need a refresher.

Want the Full System?

This course covers the essentials, but The GLP-1 Success Guide goes much deeper — the psychology of food noise, a full injection technique guide, what to do when you hit a stall or plateau, and a 30-day habit tracker to keep you consistent long after this course ends.

Get the Digital Guide → | Get It on Amazon →

Not sure what to actually put on your plate? This tool builds meals around the GLP-1 plate method — protein first, then fiber-rich veggies, then smart carbs — so you get balanced, satisfying meals without having to think it through yourself every time. → Open the Meal Generator