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My GLP-1 journey survival list
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items Struggling through your GLP-1 journey? Learning by trial and error? It doesn’t need to be that way! I’ve compiled a list of all the things I’ve learned along the way to make this journey a little easier. Hopefully it helps you too! Best wishes f...
Sections
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Supplemental meds
Protein Protein Protein
Fiber!!!
Exercise
Hair care
Clothes
Supplemental meds
As you progress on your journey it’s important to get regular exercise to maintain muscle tone!
Have these meds handy because at some point you will experience some nausea.
Medications for Nausea: OTC and Prescription Options
Let’s be honest. Fatigue hit me like a ton of bricks until I learned how to eat better! Caffeine supplements serve a purpose but I caution you to do your homework! I ordered some on Amazon and put a whole stick in my water. It was 200mg of caffei...
Energy Sticks
Tired of plain old water? Add some flavor!
Flavored water with Microdrinks
You’re gonna want a good collagen supplement! Great for skin elasticity!
Sculpt Nation by V Shred Collagen Peptides
Ginger candy is another way to battle nausea when it arises.
2lb Hard Ginger Candy for Nausea & Digestion
Protein Protein Protein
Protein will become a critical part of your GLP-1 journey. Eating high protein an hour before and an hour after my injection helped minimize side effects 😊
Stock up on delicious protein bars at Walmart. Price conscious and large variety to choose from! Great for those busy days on the go!
Protein Bars in Protein Bars(1000+)
1 up has the BEST tasting clear protein! I absolutely love every flavor I’ve tried( lemon, strawberry lemonade and grape) These are so good! Not heavy like the shakes are and very refreshing!
1UP Nutrition
Protein shakes are a great supplement to a meal and a boost to your protein intake!
Protein Shakes in Protein - Walmart.com
When you a craving a salty, crunchy snack, choose one with orotein!
Protein Chips in Protein Snacks(109)
Once you start on a GLP-1 you’ll find your appetite decrease. I found that cooking off a bunch of chicken tenders was a smarter choice over whole breast. Great for meal prep, season to your taste or use your favorite dipping sauce. Great source of...
Raw Chicken Tenders | Order Online for Delivery
Factor has a great meal plan that focuses on different health needs. I love the fact that it is simply heat and serve. It makes those difficult days a little more bearable!
Factor: Get 50% Off + Free Breakfast for 1 Year
Fiber!!!
Getting enough fiber in your diet is always important but on a GLP-1 you might find you need to up your fiber game!
Everyone has their favorites and Walmart has them all!! My personal favorite is the Benefiber individual packets. I add them to water, juice or any beverage for that added boost in fiber! No taste AT ALL 😀
Fiber Supplements in Digestive Health(787)
These are a great superfood to take if on a GLP-1. Lots of great nutrients but especially fiber! Taste good too!
Grüns
Exercise
I recommend a few key pieces of equipment that don’t take up a lot of room and won’t break the bank! You don’t need anything fancy, but if you choose there are plenty of equipment options available for your home gym!
Water is sooo important on this journey. Get a good one that keeps your water cold and is easy to carry around. I recommend choosing a size that helps you stay on track while monitoring your intake!
Water Bottles: Reusable Bottles, Mugs & Jugs
Buy a set of weights that best suits your fitness level- even if they are only 1-2 lb weights! Every little bit helps!!
Dumbbells
Perfect for mild exercise while sitting in front of the tv!
Leg Resistance Bands
Low impact with lots of exercise options!
Exercise Balls & Accessories
Lots of sizes to choose from!
Medicine Ball
If you’re going to spend the money on a Peloton I recommend getting one with all the workout options- it’s not just a bike!
Motivating stationary bike workouts and more
Boxing is a fantastic cardio workout as well as strength building and stress relief!!!
Punching Bag
This is a fun lower impact option for boxing. When my 50 something shoulders are sore from the heavy bag, this is a great alternative! Different speed settings to make it your own!
Boxing Machine
Hair care
A few months into my journey the hair loss was real! Strongly recommend some of these strategies early on in your journey!
Would definitely recommend this for the healthiest scalp and hair possible.
Moérie Beauty
This is a good gummy!
WEEM Hair Skin Nails Gummies - Vegan Biotin
Instead of using harsh dyes to cover that gray, try this color-depositing shampoo/ conditioner. Smells nice, easy to use and it works! Lots of colors to choose from!
Color + Clenditioner Naturals
Nice light oil for that healthy shine! Reduce frizz and smell great!
Moroccanoil Treatment Original
Clothes
As the weight falls off, you’ll want new clothes. Start out with second hand options until you reach your goal weight.
ThredUp | An Online Consignment & Thrift Store
Add a few pair of power soft leggings and joggers to your wardrobe! They are versatile as you drop pounds and you can dress them up or down!
Old Navy
Maurice’s has the most comfortable clothes, the best sales and the most awesome sales staff. They are SUPER helpful and make great recommendations that you didn’t even think to try!!
Maurices
Medical needs
Most people begin a GLP-1 to help with a diabetes diagnosis. It is critical to monitor your blood sugar throughout this journey. Test test test!
Having a test kit that is easy to use makes this journey so much easier!
Metene TD-4116 Blood Glucose Monitor Kit
Test strips are a necessity! Tough lesson learned? Test strips can go bad! Keep them tightly closed and watch expiration dates. If your blood sugar number just don’t make sense, check your strips. I thought my sugar was crashing for 2 weeks. I ...
OneTouch Blood Glucose Test Strips
Sorry but they’re necessary🫤 fortunately they don’t hurt much!
Walgreens
Great to have on hand when your sugar drops! Other options you have at home? Honey, sugar, sugared soda and sugared juice.
All Glucose Tablets
Books- educational
A great read when starting your journey. Lots of good information and advice!
The GLP-1 Advantage: Health Reclaimed Quick Guide
Easy recipes and tons of good information!
The Complete Type 2 Diabetes Cookbook for Beginners 2025: 150 Easy and Heart-Healthy Recipes
Give your GLP-1 plan the boost it needs to be successful. Carb cycling is a great tactic to trick your metabolism and increase weight loss. It is a sustainable program that will help you maintain after you’ve experienced weight loss. I lost 35 lbs...
Carb Cycling: The Science and Practice of Mastering Your Metabolism
Digital tools
Having an activity tracker helps you achieve your fitness goals.
Fitbit Official Site for Activity Trackers & Smartwatches
One app I wish I had at the beginning of my journey is the MeAgain app. I learned so much from this app- especially the management of side effects!! There is a small monthly subscription fee but it was totally worth every penny!! At least try it f...
App Store