11d • 👋 Start Here
The 5 Rules for Week One
Week one is the hardest week. These five rules handle most of it.
Rule 1 — Drink more water than feels normal.
Aim for around 100 oz across the day. Many people use a 32 oz bottle and refill it three times. Add a pinch of salt or an electrolyte mix to one of them if you want.
Most week-one nausea and headaches ease with better hydration. GLP-1s can blunt thirst, so thirst is not a reliable signal right now.
Avoid: waiting until you feel thirsty, and chugging most of your water at night.
Rule 2 — Make protein the priority at every meal.
A reasonable starting floor is around 80 grams per day. Many people build up from there over the first two weeks.
When appetite is low, protein is what protects your muscle. Muscle is what protects your metabolism. This is the rule that keeps results coming months from now.
Avoid: starting meals with bread, rice, or salad. Start with the protein while stomach space is open.
Rule 3 — Eat on a schedule. Not on hunger.
Pick three times. Something like 8 AM, 1 PM, 7 PM. Set alarms.
Your hunger signal is quiet right now. If you wait to feel hungry, you will likely undereat and feel wiped out by evening.
Even a few bites at each meal is a win. Consistency beats volume here.
Avoid: skipping a meal because "I'm not hungry." That is the medication talking.
Rule 4 — Walk for 20 minutes a day.
Any pace. Any time. Ideally after a meal.
Walking helps digestion, eases nausea, supports mood, and protects muscle without adding stress your body cannot recover from this week.
Avoid: heavy cardio or long lifting sessions this week. Your fuel is low. Build the floor first.
Rule 5 — Take a break from alcohol this week.
GLP-1s can make alcohol hit harder than usual. One drink can feel like several. It also disrupts sleep and hydration, which makes every other rule harder.
Try sparkling water with lime, herbal tea, or a non-alcoholic option if you want the ritual without the cost.
Avoid: "just one." Not this week. Plenty of weeks ahead.
Five rules. Week one gets noticeably easier when they are in place.
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The 5 Rules for Week One
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Daily system for GLP-1 users. One rule a day, a 30-second check-in. Fix side effects, protect muscle, stay consistent. Not medical advice.
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