Updated 10/24/2025
Basic Health Tips and Recommendations
Embarking on a wellness or weight loss journey with compounded GLP-1 medications such as Semaglutide and Tirzepatide is an exciting step toward better health. These treatments can help you achieve sustainable results—but medication works best when paired with healthy habits.
At GobyMeds, we’re here to guide you through every stage of your journey. Below are key tips and lifestyle recommendations to help you feel your best and maximize your results.
🥗 Balanced, Nutrient-Dense Nutrition
Eat Whole, Nutrient-Rich Foods
Focus on a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods complement the appetite-suppressing effects of GLP-1 medications by ensuring your body still receives essential vitamins and minerals, even when your appetite is reduced.
Portion Control
Even with reduced hunger, portion awareness matters.
Use smaller plates or bowls to prevent overeating.
Eat slowly and stop when comfortably full.
Avoid eating out of boredom or habit.
Regular Meal Times
GLP-1 medications work best with a consistent eating routine.
Eat at regular intervals throughout the day.
Avoid skipping meals, which can cause dips in energy or blood sugar.
Limit Processed Foods
Reduce intake of high-sugar and processed foods that can interfere with your progress. Choose whole, minimally processed options whenever possible.
High-Fiber Choices
Add fiber-rich foods like vegetables, legumes, and whole grains to promote digestive health and fullness. Drink water with your fiber intake to prevent constipation.
Prioritize Protein
Lean protein supports muscle mass and metabolism.
Include options like chicken, fish, eggs, tofu, beans, or low-fat dairy.
Spread your protein intake evenly throughout the day.
Healthy Fats
Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil to stay satisfied and support hormone function.
🏃♀️ Physical Activity and Movement
Stay Consistently Active
Exercise amplifies the benefits of GLP-1 medications.
Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity weekly.
Include a mix of cardiovascular (walking, cycling, swimming) and strength training (weights, resistance bands).
Move Throughout the Day
Look for small ways to stay active—take the stairs, stretch at your desk, or go for short walks. Reducing sedentary time helps maintain energy and metabolism.
Choose What You Enjoy
Consistency is easier when you enjoy what you do.
Try activities like dancing, hiking, yoga, or group fitness classes to keep movement fun and sustainable.
💧 Hydration
Drink Plenty of Water
Stay hydrated to support digestion, metabolism, and energy levels. Hydration also helps manage common side effects of GLP-1 medications, like nausea or constipation.
Aim for at least 8 glasses (64 oz) daily, or more with exercise or heat.
Limit Sugary Drinks
Avoid sodas, sweet teas, or fruit juices. Choose water, sparkling water, or herbal teas as your main beverages.
😴 Sleep and Stress Management
Prioritize Quality Sleep
Aim for 7–9 hours of restful sleep each night. Consistent sleep supports metabolism, hormonal balance, and overall well-being.
Go to bed and wake up at the same time each day.
Create a calm environment free from screens before bedtime.
Manage Stress
Chronic stress can interfere with progress and trigger emotional eating.
Try:
Deep breathing or mindfulness exercises
Short breaks or walks
Journaling, reading, or hobbies that relax you
Gentle stretching or yoga
🩺 Monitoring and Support
Track Your Progress
Keep a simple record of your meals, exercise, energy levels, and any side effects. Tracking helps you—and your provider—see what’s working and what might need adjustment.
Stay Connected
Your GobyMeds care team is here to help. Reach out through your patient portal or the chat bubble on our website for questions, concerns, or progress check-ins.
Schedule Check-Ins
Regular follow-ups help your provider ensure your dosage and plan are optimized for your results and comfort.
🔁 Consistency and Patience
Be consistent with your medication, nutrition, and movement routine—even on weekends or holidays.
Be patient with your progress. Weight loss and wellness take time, and steady changes lead to lasting results.
Celebrate non-scale victories—more energy, better sleep, and improved mood are all signs of success.
💬 Final Thoughts
By combining your GLP-1 medication with mindful eating, regular movement, good hydration, and balanced rest, you’ll create a strong foundation for sustainable health.
Remember, every small step adds up.
The GobyMeds team is here to support you through every milestone—because your journey to better health should be empowering, informed, and personal.
If you have questions or need help adjusting your plan, reach out to us anytime through the chat bubble on our site or your patient portal.
⚠️ Important Disclaimer About Compounded Medications
Compounded medications are custom-prepared by licensed compounding pharmacies based on an individual prescription from your healthcare provider.
These formulations are designed to meet the specific needs of patients when an FDA-approved medication may not be available or suitable.
While compounded medications are made using active pharmaceutical ingredients sourced from FDA-registered suppliers, the final compounded product has not been reviewed or approved by the U.S. Food and Drug Administration (FDA) for safety, effectiveness, or quality.
GobyMeds works only with licensed 503A and 503B compounding pharmacies that adhere to strict federal and state quality standards for purity, potency, and sterile production.
Patients should always consult with their licensed healthcare provider before starting any compounded medication and report any unexpected side effects or concerns immediately.