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Your Free GLP-1 Starter Kit
Everything you need for your first 90 days — week-by-week guide, side effect cheat sheet, protein ideas, and injection site chart.
Week-by-Week Guide: Your First 90 Days
Goals
- ✓Take your first dose at the lowest strength
- ✓Pick an injection day (Thursday evening is popular — weekend to recover)
- ✓Start a side effect log from day one
- ✓Stock up on ginger chews and Sea-Bands for nausea
What to expect
Mild appetite suppression, possible nausea, maybe nothing at all. Don't worry if you don't feel different yet — the starting dose is intentionally low.
Protein Target
Start tracking protein intake. Aim for at least 60g/day.
Enzo's Tip
Eat a light meal before injecting. Empty stomach = more nausea.
Goals
- ✓Nausea typically peaks now — use your remedies
- ✓Focus on eating protein-first at every meal
- ✓Drink at least 64 oz of water daily
- ✓Weigh yourself once a week (same day, same time)
What to expect
Appetite noticeably reduced. Nausea may be strong but manageable. Some people lose 2-5 lbs in the first month, others don't — both are normal.
Protein Target
Increase to 80-100g/day. Protein shakes are your best friend when you can't eat.
Enzo's Tip
If nausea is severe, eat smaller meals 5-6 times a day instead of 3 big ones.
Goals
- ✓Your provider will likely increase your dose
- ✓Nausea may briefly return with the new dose
- ✓Start or maintain a basic exercise routine (even walking counts)
- ✓Track body measurements, not just weight
What to expect
Stronger appetite suppression. 'Food noise' fading. Weight loss of 3-5% of body weight by week 8 is typical. Energy may fluctuate.
Protein Target
Non-negotiable: 0.7-1g per pound of body weight. This prevents muscle loss.
Enzo's Tip
Buy a smart scale that tracks body fat vs muscle. The number on the scale doesn't tell the whole story.
Goals
- ✓You're likely on your maintenance dose or close to it
- ✓Establish a consistent exercise routine (strength training is ideal)
- ✓Consider adding collagen supplements for skin elasticity
- ✓Take progress photos monthly
What to expect
Steady weight loss of 1-2 lbs/week. Side effects mostly resolved. Clothes fitting differently. People starting to notice.
Protein Target
Maintain 100-150g/day. Add collagen (10-20g/day) for skin support.
Enzo's Tip
This is when 'Ozempic face' can start. Collagen + hydration + strength training is the prevention combo.
Track every week with Enzo
Dose reminders, side effect logging, and a cute cat cheering you on. Free.
Side Effect Cheat Sheet
| Side Effect | How Common | When | What Helps |
|---|---|---|---|
| Nausea | 20-44% | Weeks 1-6, after dose increases | Ginger chews, Sea-Bands, eat before injecting, small frequent meals, peppermint oil |
| Constipation | 10-24% | Ongoing | Fiber supplement (psyllium husk), magnesium citrate, 64+ oz water daily, movement |
| Diarrhea | 8-21% | First few weeks | BRAT diet (bananas, rice, applesauce, toast), electrolytes, avoid fatty foods |
| Headache | 10-18% | Weeks 1-4 | Hydration, electrolytes, OTC pain relief, consistent eating schedule |
| Fatigue | 5-15% | After dose increases | Ensure adequate calorie intake (don't under-eat), B12 supplement, regular sleep |
| Injection Site Reactions | 5-10% | Ongoing | Rotate injection sites, let alcohol dry fully before injecting, apply light pressure after |
| Hair Thinning | 3-5% | Months 3-6 | Biotin supplement, adequate protein intake, rule out thyroid issues with your doctor |
When to call your doctor: Severe abdominal pain that doesn't go away, signs of pancreatitis, allergic reactions (swelling, difficulty breathing), or vision changes. These are rare but serious.
Injection Site Rotation Chart
Abdomen
Most popular. Avoid 2 inches around the navel. Rotate left and right sides weekly.
Upper Thighs
Front of thigh, halfway between hip and knee. Alternate legs each week.
Upper Arms
Back of the upper arm. May need help reaching. Good if abdomen is sore.
Suggested 6-Week Rotation
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| Left Abdomen | Right Abdomen | Left Thigh | Right Thigh | Left Arm | Right Arm |
Then repeat. Never inject in the exact same spot within 6 weeks.
High-Protein Meal Ideas
Quick meals to hit your protein target when appetite is low.
| Meal | Protein | Best For | Effort |
|---|---|---|---|
| Greek yogurt + protein granola | 25-30g | Breakfast | No cook |
| Protein shake (whey or plant) | 30-42g | Any time | 2 min |
| Cottage cheese + fruit | 24g | Snack | No cook |
| Chicken breast + rice | 35-40g | Lunch/Dinner | 20 min |
| Canned tuna + crackers | 25g | Lunch | 5 min |
| Eggs (3) + toast | 21g | Breakfast | 10 min |
| Edamame (1 cup) | 17g | Snack | 5 min |
| Protein bar | 17-21g | On the go | None |
| Salmon fillet | 34g | Dinner | 15 min |
| Turkey deli roll-ups | 18g | Snack | No cook |
| Lentil soup | 18g | Lunch | 30 min |
| Beef jerky (2 oz) | 18g | Snack | None |
Dose Titration Tracker
Track your dose increases over time. Typical titration schedules:
0.25mg
Weeks 1-4
→
0.5mg
Weeks 5-8
→
1mg
Weeks 9-12
→
1.7-2.4mg
Weeks 13+
2.5mg
Weeks 1-4
→
5mg
Weeks 5-8
→
7.5mg
Weeks 9-12
→
10-15mg
Weeks 13+
Track your doses automatically with Enzo
Set it once. Enzo reminds you every week and tracks your titration schedule.
Essential Products for Your GLP-1 Journey
The stuff that actually makes a difference. Curated by the Enzo team.
Best Protein Powders →
Hit your protein target when you can't eat
Best Nausea Remedies →
Survive the first few weeks
Best Smart Scales →
Track fat vs muscle loss
Best Collagen →
Prevent loose skin and 'Ozempic face'
Best Electrolytes →
Stay hydrated through side effects
Best Injection Supplies →
Make injection day comfortable
The guide your doctor doesn't have time to give you
90-day GLP-1 playbook, 30 high-protein recipes for zero-appetite days, and side effect fixes that actually work. Free.
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Medical Disclaimer: Enzo is a tracking companion, not a doctor. Always consult your healthcare provider before starting, stopping, or changing any medication. The information on this page is for educational purposes only and should not be considered medical advice. Individual results may vary.