Starting the day with protein has additional benefits, like helping to keep blood sugar levels steady, promoting a feeling of fullness, and reducing mid-morning cravings. It also kickstarts muscle repair and growth after an overnight fast, which is important for preserving muscle mass during weight loss. By making protein a morning priority, they’re setting themselves up to hopefully have improved energy, better focus, and a stronger foundation for long-term success on their GLP-1 journey.
As part of this, I had them prep easy, grab-and-go options. Think egg muffins loaded with veggies, or high-quality ready-to-drink protein shakes. When appetite suppression kicks in later, having a protein-forward routine already established makes it much easier to meet those daily nutritional needs, even when they don’t feel very hungry.
4. Swap the afternoon coffee for bone broth.
My family member loves their coffee, often enjoying it well into the afternoon. I suggested swapping that final cup of the day for a mug of warm bone broth. The swap was motivated by two key reasons: First, we wanted to ease off the heavy caffeine habit before starting the medication. While coffee is generally safe to consume with a GLP-1, and some studies even suggest it may stimulate the body’s natural GLP-1 response—complementing the medication’s effects—it can obviously lead to difficulty sleeping.
Since a common side effect of taking a GLP-1 is tiredness, reducing caffeine intake seemed like a proactive way to avoid compounding fatigue and to support better overall energy levels. (Also, in my humble opinion, this person was drinking way too much caffeine throughout the day to begin with, regardless of whether they were about to start a GLP-1.)
Second, hydration is something to be mindful of while on a GLP-1 medication, since it’s common for people to drink less overall as their appetite decreases. Bone broth is not only hydrating and easy to digest, but it also provides protein, which, as mentioned before, is a macro that I often advise people taking this medication to focus on. While the clinical data on other benefits of bone broth is still emerging, it’s a soothing, low-risk option that offers both nourishment and hydration. And if appetite changes drastically, sipping on savory broth can be much more appealing than forcing down a heavy meal.
The bottom line
Starting a GLP-1 is a significant decision, and like any big change, preparation is key. These steps weren’t about creating a rigid rulebook, but about building a supportive foundation for the body.
