New to GLP-1s? Here’s How to Build Fitness and Nutrition Routines to Set You Up For Success

The New Year often brings renewed motivation and, for many, the decision to begin a GLP-1 medication as part of their weight loss journey. While that step can be powerful, it also shifts how your body responds to food and exercise. Changes in appetite, digestion, and energy can mean that the habits you relied on before may need a thoughtful reset.

At Hims & Hers, we take a long-term, holistic approach to weight loss that goes beyond providing access to medication alone. For those on GLP-1s, success depends on managing how these medications can affect the body, from feeling fuller sooner to having less interest in food overall. Being more intentional with nutrition and movement can help support energy, strength, and long-term weight loss. 

As a licensed physician, personal trainer, and nutrition coach focusing on patient education at Hims & Hers, I’ve pulled together my top fitness and nutrition tips designed specifically for people on GLP-1s, offering practical guidance to help you build habits that support your weight loss journey well beyond the New Year.

_{The information provided here is NOT MEDICAL ADVICE and is for informational purposes only. Please contact your provider if you have any further questions regarding your condition or treatment.}

Focus on Process, Not Just Outcomes
For people using GLP-1 medications, it’s common to focus on outcome-based goals such as a specific number on the scale, a clothing size, or improvements in markers like cholesterol and blood pressure. While these goals matter, progress on GLP-1s is rarely linear. Appetite changes, dose adjustments, plateaus, and side effects can all influence the pace of results, and even with medication, setbacks are a normal part of the journey.

Instead, I advise anchoring success to process goals, which are the daily behaviors that support your medication and overall health. Prioritizing protein at meals, strength training at least twice per week to preserve lean mass, staying hydrated, or taking a short walk after eating are simple but powerful examples. These actions can help maximize the benefits of GLP-1 treatment while creating frequent, achievable wins that reinforce consistency and build momentum.

From a clinical perspective, long-term success with GLP-1s isn’t about moving the fastest, it’s about sustaining the habits that support metabolic health over time. The people who see the most durable results are the ones who stay consistent, even if progress feels slower than expected.

Prioritize Protein Timing
For people on GLP-1 medications, nutrition quality matters more than ever. Because these medications suppress appetite and reduce overall food intake, every bite needs to work harder to provide sustenance that supports energy levels, preserves muscle, and helps you feel satisfied between meals.

To maximize its impact during rapid weight loss, timing of protein throughout the day matters as much as total intake. Aim for 20 to 30 grams of protein every three to four hours to optimize muscle synthesis and maintain steady energy and fullness.

Different protein types can also be used strategically. Faster-digesting proteins like whey are often easier to tolerate earlier in the day or when appetite is lower. Common sources include whey protein shakes, protein smoothies, lean animal proteins like chicken breast and turkey breast, fish, and eggs. These options deliver high-quality protein with minimal volume, which can be especially helpful when you’re not very hungry.

Slower-digesting proteins like casein are ideal later in the day or in the evening, as they break down more gradually and help support muscle maintenance and satiety overnight. Foods rich in casein include Greek yogurt, cottage cheese, and milk. Pairing these with fiber or healthy fats such as berries, nuts, or nut butter can further support fullness.

Reduce Nutrition Decision Fatigue
Rather than committing to rigid meal plans, focus on minimizing daily decisions around food. Preparing a few reliable protein options each week allows you to mix and match based on appetite and preference. Choosing foods that reheat well, repurposing leftovers, and keeping a short list of go-to meals can make nutrition feel far more manageable.

Because appetite may be reduced on weight loss medication, liquid or semi-solid proteins, like protein shakes and high-protein yogurts, are often easier to tolerate. Cottage cheese, eggs, tofu, chicken, and fish are all also practical, easy-to-prepare options for meeting protein needs.

On a Budget? Healthy Eating Doesn't Have to be Expensive
Nutritious eating does not have to be expensive. Eggs, canned fish, beans, lentils, frozen vegetables, and store-brand dairy products offer high nutritional value at a lower cost. Frozen and canned foods also reduce prep time, which can be especially helpful when appetite fluctuates.

Vary Workouts to Support Consistency and Protect Lean Mass
For people on GLP-1 medications, energy levels and recovery can fluctuate especially during dose changes or periods of reduced calorie intake. Because preserving lean muscle is a key part of healthy, sustainable weight loss on GLP-1s, how you move matters just as much as how often you move.

Varying workouts helps prevent burnout, manage soreness, and make movement easier to sustain long term. Alternating strength and cardio days, or using split routines that target different muscle groups, allows your body to recover while still staying active. Strength training is especially important to support muscle maintenance during weight loss.

Focusing on form can also improve results without requiring longer or harder workouts. Small technique adjustments, such as slowing down the lowering (eccentric) phase of strength exercises or using lighter weights with better control, can increase muscle engagement while reducing injury risk. This approach is particularly helpful when appetite is low or energy feels limited.

Weight loss offerings through Hims & Hers are designed to support people beyond the January rush and restart. Through access to licensed medical providers, personalized treatment plans, and ongoing holistic care, Hims & Hers can help you build sustainable habits that align with real life, not just New Year’s resolutions.