Free 21-page guide · Updated October 2026
The GLP-1 guide I wish someone had handed me on day one.
Plain answers on side effects, protein, protecting muscle, and what really happens if you stop — written by a patient, not a pharma company. Every medical number is sourced.
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You got a prescription. You didn’t get a manual.
Most GLP-1 appointments are short. Then you’re home with a pen or a pill bottle, wondering why you feel sick after half a sandwich, whether you’re eating enough, and why nobody mentioned constipation. This guide answers the questions that come up in the first few months — in the order they come up.
What’s inside
Six chapters, in the order you’ll need them
How GLP-1s actually work
The three jobs this hormone does, and a side-by-side of Zepbound, Wegovy, the Wegovy pill, Foundayo and Saxenda — with honest trial numbers.
Your first four weeks
Standard dose schedules, what week 1 through week 4 usually feel like, and why a slow scale in month one is normal.
Managing side effects
Fixes for nausea, constipation, reflux and fatigue, a daily routine that prevents most of it, and the red flags you shouldn’t wait out.
Eating when you’re less hungry
How much protein to aim for, a quick protein cheat sheet, and meals that sit well on a slower stomach.
Protecting muscle
Why some of the weight lost can be muscle, and a six-move routine you can do with a chair, a counter and a grocery bag.
Keeping results long-term
What the research shows about stopping, the habits that hold your progress, and what to ask at your “what’s next” visit.
A look inside
Specific enough to actually use
No vague “eat healthy” advice. You get the numbers, the schedules, and the exact questions — plus a fill-in page to bring to your appointment.
Protein cheat sheet
- Greek yogurt, 1 cup — ~20 g
- Chicken, 3 oz — ~26 g
- Canned tuna, small can — ~20 g
- Lentils, 1 cup — ~18 g
Before your first dose, ask:
- What dose am I starting on, and when do we increase it?
- Do any of my current medications need changing?
- What should I do if side effects are too strong?
This guide is for you if…
You’re still deciding.
You want to know what you’re signing up for before your first appointment.
You just started.
You want to get through the first weeks without quitting over the side effects.
You’re a few months in.
You want to protect your muscle and keep the results you’ve worked for.
You’re helping someone.
A spouse, parent or friend is on a GLP-1 and you want to understand it.
Who wrote this
Hi, I’m Kobie. I’m not a doctor — and that’s the point.
I spent 21 years running wire machines on a factory floor, then six more driving rideshare, mostly nights. The weight came on slowly, the way it does for a lot of us. When I started looking into GLP-1s, everything I found was either written for doctors or written to sell me something.
When I started my first GLP-1, I was surprised that my appetite dropped so fast I forgot to eat lunch. I wish I’d expected that and gone in with patience and questions. You don’t have to suffer anymore.
So I wrote the guide I wanted: plain language, honest about the hard parts, and checked against the actual trials and FDA labels. It bridges my experience to the guide I wish I’d had.
Sourced, not sold
Every medical number in the guide traces back to something you can look up yourself. The full source list is on the last page.
FDA prescribing information
Dose schedules and warning signs for each medication.
Published clinical trials
STEP-1, SURMOUNT-1, OASIS 4, ATTAIN-1 and SCALE results.
2025 joint nutrition advisory
From four obesity and nutrition medical societies.
Questions
Is this medical advice?
No. It explains how GLP-1 medications work and how to live well on them, so you can have a better conversation with your provider. Never change a dose without talking to them.
Does it cover the new GLP-1 pills?
Yes. Chapter 1 compares the Wegovy pill and Foundayo with the weekly injections, including how they’re taken.
I haven’t started yet. Is it still useful?
Yes. Chapters 1 and 2 cover what to expect before your first dose, and there’s a tear-out page of questions for your prescriber.
Does it cover semaglutide and tirzepatide?
Yes — plus liraglutide and orforglipron. The side-effect, nutrition and muscle chapters apply across all of them.
What format is it in?
A 21-page PDF you can read on your phone or print out. It arrives in your inbox right after you sign up.
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