Chapter 6 of 11

How to get the most out of GLP-1s

Start small and build gradually — a pyramid of support, foundations first, and consistency over perfection.

GLP-1 medications can be a powerful tool — reducing appetite, quieting 'food noise', and making eating feel more manageable. But the most sustainable outcomes tend to come from combining medication with supportive habits, introduced gradually over time.

Start small and build gradually

At Genwell, we often think about this as building from the ground up. Instead of trying to change everything at once, we focus on a few key areas first and then build from there — like a pyramid.

A pyramid of support

  • Foundation firstSimple habits that make a big difference — usually the best place to start, especially in the early weeks (1–4).
  • Building habitsBuild on your foundations as they start to feel steady.
  • Top strategiesHelpful, but not usually the right place to begin.

At the base are the things that feel simple but make a big difference:

  • Eating regularly
  • Drinking enough fluids (2–3L a day)
  • Getting enough rest
  • Gentle movement or stretching
  • Taking your medication as prescribed

Once those foundations feel steadier, you can layer things in:

  • Starting to notice, and respond to, hunger and fullness
  • Including more protein or variety in your meals
  • Introducing movement that builds strength

At the top are strategies that are helpful, but aren't usually the right place to begin:

  • Structured exercise plans
  • Specific nutrition approaches
  • More in-depth behaviour change work

If strategies at the top of the pyramid are introduced too early, they can start to feel overwhelming, or bring back the all-or-nothing mindset many people are trying to move away from.

Consistency over perfection

There will be days when things don't go to plan, but that doesn't mean you've failed. Every journey is unique — what works for one person may not feel right for another, and that's perfectly okay.

Equally important is practising self-compassion:

  • Treating yourself with kindness when things don't go perfectly
  • Recognising that setbacks are part of the learning process
  • Avoiding harsh self-criticism and embracing a growth mindset

Think of your journey as a series of layers of support. Each habit, choice, and self-compassionate action compounds over time. Progress may not always be linear, but what matters is consistency and patience with yourself.