Most people tolerate GLP-1 medications well. Digestive issues are most common, especially when starting treatment or increasing your dose. These typically ease within a few days to weeks as your body adjusts.

What you might experience:

Digestive: Nausea, vomiting, constipation, diarrhoea, bloating, burping, indigestion, mild stomach pain

General: Fatigue, headache, dizziness, injection site reactions (redness, itching, bruising)

Other: Mood changes, hair thinning (around 5-15% of users; usually temporary and linked to rapid weight loss)

Less common: Altered taste, gallbladder issues, pancreatitis (inflammation of the pancreas – rare)

Most people find that the side effects of GLP-1 medications ease within a few days to a few weeks, especially the milder ones. They tend to crop up when you first start treatment or when your dose increases.

Your clinician will increase your dose gradually, which helps reduce the risk. If your symptoms are getting worse instead of better, feel severe, or begin to interfere with your daily life, let us know and we can review your treatment.

Most issues settle on their own, but these strategies help. Consider keeping a food diary to identify triggers.

Nausea

• Small frequent meals   
• Ginger/peppermint tea
• Avoid greasy food
• Stay hydrated

Constipation

• 2 litres of water daily
• Increase fibre (oats, beans, lentils, nuts, broccoli)
• Stay active
• Consider over-the-counter laxatives

Diarrhoea

• Stay hydrated
• Eat lighter foods
• Avoid caffeine/alcohol/fatty foods
• Reduce fibre temporarily
• Avoid sweeteners ending in 'ol' (sorbitol, mannitol, xylitol, etc.)

Bloating

• Avoid fizzy drinks and chewing gum
• Eat smaller meals

Injection site reactions

• Rotate sites weekly
• Avoid bruised skin
• Apply a cool compress

Most side effects are mild and nothing to worry about. But if something feels off, or symptoms don’t settle, that’s the time to get in touch.

Let us know if:

• Side effects are persistent or worsening
• You’re finding it difficult to keep food or fluids down
• Your weight is dropping much faster than expected
• You notice unusual fatigue, mood changes, or anything else that concerns you

Often, a simple adjustment (dose, timing, diet) is all that’s needed.

Serious side effects are rare, but it’s important to act quickly if they happen.

Stop taking your medication and seek urgent care (i.e. attend A&E or call 111/999) if you notice:

• Severe, persistent abdominal pain (especially to your back)
• Persistent vomiting, can't keep fluids down
• Swelling of lips/tongue/face, difficulty breathing
• Intense right-sided pain, fever, or jaundice (yellowing skin/eyes)
• Shaking, sweating, blurred vision, confusion

Monitoring is designed to spot side effects as early as possible, manage them quickly, and make sure treatment stays safe.

What to keep an eye on:

• Any early side effects – We’ll monitor any side effects when you request your prescription. You can contact the team at any point if you have any concerns.
• Weight and waist checks – These are important to check the pace of weight loss. We'll ask for these every time we renew your prescription. Losing weight too quickly can add to side effects.
• TRT blood tests – Blood testing on GLP-1 medication isn't mandatory. However, we'll keep an eye on important markers as part of your TRT monitoring. For example, we'll see the impact your weight loss is having on your cholesterol profile.

Most men start on a low dose and gradually increase over several weeks or months. This isn't because you're being held back; it's because your body needs time to adjust. Increasing your dose too quickly raises the risk of side effects like nausea, and nobody wants that.

We’re not racing to get you to the highest dose possible. We’re looking for the dose that gives you steady, sustainable results.

You only need to increase your dose if your progress has genuinely stalled, or if you’re not meeting your weight loss targets.

If you’re losing weight and feeling good, there’s absolutely no need to increase. Some people do brilliantly on lower doses and never need to go higher. That’s not a problem, that’s a win!

Wegovy, Mounjaro, and Saxenda each follow a gradual escalation schedule. You’ll start at the lowest dose for at least 4 weeks. This helps your body adapt and keeps side effects to a minimum.

After that, you'll step up to a maintenance dose, but this takes time. You’ll spend at least 4 weeks at each dose before stepping up.

Below are the available dose options. Think of them as available options, not a schedule you must follow. Many men find their sweet spot at 1mg of Wegovy or 5mg of Mounjaro and stay there successfully for their entire treatment.

Wegovy (semaglutide):

• Starts at 0.25mg weekly
• Dosing options: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg

Mounjaro (tirzepatide):

• Starts at 2.5mg weekly
• Dosing options: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg

Saxenda (semaglutide):

• Starts at 0.6mg weekly
• Dosing options: 0.6mg → 1.2mg → 1.8mg → 2.4mg → 3mg

Each step gives your body time to adapt, but you'll only move to the next dose if your progress has genuinely plateaued and you're not hitting your targets.

At each dose, you'll pause, assess how things are going, and decide whether staying put or increasing makes more sense.

This is where having a clear benchmark really helps. While everyone's journey is different, a useful target to aim for is losing at least 1% of your starting weight per month.

Let's make that real with an example:

• If you started at 100kg, you'd be looking to lose at least 1kg per month
• If you started at 80kg, you'd aim to lose at least 800g per month

This might sound modest compared to crash diets you've tried before, but we’re looking for sustainable, healthy weight loss that you can actually maintain. You're here to build long-lasting habits, not just to see numbers drop on the scales.

You might be ready to increase your dose if:

• Your weight loss has plateaued – Not just a week or two of slower progress (that's normal), but a sustained plateau over several weeks where you're doing everything right, but the scales aren't budging.
• You're consistently below the 1% monthly target – If you're losing less than 1% of your starting weight per month over multiple months, a dose increase might help get things moving again.
• Your appetite and cravings are creeping back – If the medication's effects on hunger and food thoughts are clearly wearing off, rather than just having the occasional hungry day, it might help to increase your dose.
• Your clinician recommends it – Your clinical team will be tracking your overall progress and can spot patterns you might miss.

Sometimes the smart move is to stick with what's working, or even dial things back:

• You're making solid progress – If you're consistently hitting or exceeding that 1% monthly target and feeling good, it’s probably best to stay put.
• Side effects are still settling – If you're managing nausea, fatigue, or digestive changes, your body might still be adjusting. Give it time before adding more medication.
• You've reached your goal weight – Once you're at your target, you might maintain on your current dose or even step down to find the minimum effective dose for maintenance.

Dose changes are self-led, but our clinicians will work with you if you have any questions or are struggling with side effects.

When you request your next prescription we'll ask whether you want to increase your dose, stay put, or decrease it. If you have multiple side effects, your clinicians might advise against a dose increase.

The scales aren't your enemy, but they're not the full story either.  

If you’re upping protein and building muscle, the number might barely move at first. And that’s totally normal.

Focusing solely on weight can be demoralising, but tracking wins like waist reduction, improved lifts, or consistent protein hits gives you instant motivation.

1. Choose your goal

Goals should excite you, not stress you out. The examples below can help, but the most important thing is to choose a goal that actually resonates with you:

• Drop a belt size
• Walk 30 minutes twice a week
• Lift weights for 15 minutes, four days a week
• Stop snacking after 9pm
• Hit your protein target X days per week

2. Pick how you'll track progress

Measurement matters, but they don't have to be stressful. Pick simple ways to make your wins visible and keep yourself motivated.

• Track meals in an app
• Block workouts in your calendar
• Share progress with a friend, coach, or accountability group
• Mark a streak on your calendar for every day you hit your protein target
• Try on a piece of clothing that’s snug or too small, then check again every two weeks

3. Plan how to get there

Set up your environment for success. Habits fail when the system isn’t in place. Make the easy choice the default.

• Keep a belt or jeans somewhere visible as a reminder
• Keep dumbbells where you’ll see them at home
• Prep high-protein meals in advance
• Tick habits off in a tracker app
• Stock whole foods instead of late-night snacks

Social pressure to drink or eat poorly

Friends saying you used to be fun, which can translate to why aren't you drinking or overeating with me?

Reframe your social time. See loved ones, but suggest a walk or cycle, or go along to the pub and order alcohol-free drinks.

My weight is staying the same or increasing

Focussing on protein and building muscle is absolutely the right approach. But it can cause the scales to plateau or even increase.

If that happens, switch the metric. Track NSVs (aka, non-scale victories) like your waist measurements or exercise reps.

I'm not sure what to eat

The weight loss injection can quieten food noise, but some people still experience cravings.

If that's you, bulk meals with high-volume, low-calorie foods (veg, salads,
soups). Make sure you’re getting enough water and rest, too.

Make your environment work for you:

• Habit-tracking apps or journals – visual streaks encourage consistency
• Accountability buddy – friend, group chat, or coach check-ins
• Implementation intentions – “If it’s 5:30 pm on Tuesday, then I’ll go for my walk.”
• Habit stacking – attach the new habit to something you already do (e.g. protein shake before brushing teeth)
• Reward loops – small, non-food rewards for hitting streaks (new playlist, podcast, gear)

Weight-loss injections give you a head start, what you do alongside them decides:

• How much fat you lose vs. muscle
• How sustainable your results are
• How you feel along the way

High-fibre, nutritient-rich foods keep you full, feed your body, and support gut health, which influences metabolism and mood

Tips for smarter calories:

• Whole foods > ultra-processed
• Minimise empty calories
• Plants at every meal
• Hydrate: 2–3 L/day

Read our protein-rich meal plan ideas below.

1. Don’t keep junk food at home 

2. Focus your diet on protein 

3. Ditch (or limit) liquid calories 

4. Lift weights, 2-3 times per week

5. Move more outside the gym 

6. Sleep 7–9 hours 

7. Plan meals ahead 

8. Don't blow it at the weekends 

9. Eat healthy foods you enjoy

10. Track trends, not single days 

No gimmicks. No shortcuts. Just consistency.

Why it matters:

• Sleep loss: Short nights raise ghrelin (the hunger hormone) and lower leptin (the “full” hormone). Result? You feel hungrier, crave sugary foods, and burn fewer calories at rest (PubMed ID: 28683117).

Quick wins to fight back: 

• Sleep first: Aim for 7–9 hours. Keep your bedroom cool, dark, and tech-free. Try a bedtime wind-down routine. 

Why it matters:

• Chronic stress: Long-term stress elevates cortisol, encouraging belly fat storage and sugar cravings — even if you’re hitting your protein and calorie goals (PubMed ID: 26005780). 
• Mood and motivation: Poor sleep and stress sap energy, making workouts feel like a chore and reducing your consistency. 

Quick wins to fight back: 

• Stress hacks: Take a 5–10-minute mental health walk, practise breathing exercises, or try yoga/stretching to lower cortisol. 
• Small daily rituals: Journaling, meditation apps, or even a short walk outdoors can reset your nervous system and boost recovery. 

Why it matters: 

• Empty calories: Alcohol is calorie dense (7 kcal per gram) with little nutritional value. Even a few drinks a week can quietly stall a calorie deficit. 
• Blood sugar swings: Alcohol can spike and then crash your blood sugar, leaving you hungrier the next day. 
• Muscle recovery: Regular drinking impairs protein synthesis and sleep, making it harder to build or retain muscle. 

Quick wins: 

• Set limits before you start: Choose alcohol-free days. Swap in sparkling water or 0% beer/wine. 
• Post-training? Skip it: Avoid alcohol within 24 hours of heavy exercise to protect recovery. 

Why it matters: 

• Smoking: Nicotine raises blood pressure, decreases circulation, and limits oxygen delivery to muscles. Over time it can impair exercise capacity and raise your risk of cardiovascular disease. 
• Hormones: Both smoking and heavy drinking can depress testosterone and growth hormone levels, two hormones critical for maintaining lean mass. 

Quick wins: 

• Cut smoking gradually: Every reduction improves circulation and lung capacity. Talk to your GP about stop-smoking medications like NRT and varenicline.  
• Stack habits: Pair a GLP-1 start date with a plan to taper alcohol and cigarettes, people are more successful when they change habits together. 

Protein = muscles

When you’re eating less, quality matters. Pair every meal with protein to preserve muscle and stay full. Older adults on TRT may need slightly more per kilogram of bodyweight to maintain strength.

In general, aim for around 1.2–1.6 g of protein per kg of bodyweight (PubMed ID: 32637728).

• Chicken breast - 30g protein per 100g
• Eggs - 12g protein per 2 large eggs
• Greek yogurt - 20g protein per 200g
• Lentils - 18g protein per 1 cup cooked
• Whey protein - 20-25g per 1 scoop

Meal plan ideas

• Breakfast: 200g Fage yoghurt, handful of oats, berries, 1 scoop whey protein
• Lunch: Grilled chicken breast, brown rice, steamed broccoli
• Snack: Cottage cheese, mixed nuts, apple
• Dinner: Salmon, sweet potato, asparagus
• Optional evening: Protein shake or Greek yoghurt
  

Example shopping list

• Fage Greek yoghurt
• Eggs
• Chicken breast / lean beef / salmon
• Brown rice / sweet potato / quinoa
• Oats
• Mixed nuts
• Broccoli, spinach, asparagus, peppers
• Berries / apples / bananas
• Whey protein

Prioritise strength training

Cardio alone won’t save your muscle. Hit 2–3 resistance sessions per week targeting:

• Legs: squats, lunges
• Back: rows, pull-downs
• Chest: push-ups, presses
• Core: planks, twists
  

Use free weights, resistance bands, machines, or bodyweight.

Even short bursts (like 10 squats before your morning shower) help maintain consistency. Everyday activities like gardening, playing with kids, or carrying shopping bags also count toward muscle maintenance.

Workout examples

Beginner (3 days a week)

• Monday – Upper Body: Bench press, dumbbell rows, shoulder press, bicep curls, tricep dips
  
• Wednesday – Lower Body: Squats, lunges, leg press, calf raises, hamstring curls
  
• Friday – Full Body: Deadlifts, pull-ups, push-ups, plank, kettlebell swings
  

Intermediate (4–5 days a week)

• Monday – Chest & Triceps: Incline bench press, push-ups, dumbbell fly, tricep extensions
  
• Tuesday – Back & Biceps: Pull-ups, barbell rows, hammer curls, lat pull-down
  
• Thursday – Legs: Squats, Romanian deadlifts, lunges, leg extensions
  
• Friday – Shoulders & Abs: Shoulder press, lateral raises, planks, Russian twists
  
• Optional Saturday – Full Body or Cardio: Kettlebell swings, burpees, rowing machine
  

Tip: Aim for 3–4 sets of 8–12 reps for hypertrophy (muscle growth). Adjust weight so the last 2 reps feel challenging.

Prefer to follow a trainer?

Gyms are a great release for many men, but if it isn't your scene then apps like Nike training and FitOn offer free or affordable on demand workouts.

Muscle grows outside the gym, that’s the part most people forget. When you train, you’re breaking your muscles down; it’s the time between sessions that builds them back stronger. Aim for 7–9 hours of proper sleep each night and don’t skip your rest days. Your body needs that downtime to repair and grow.

Active recovery helps too. Things like stretching, foam rolling, or a light jog can ease stiffness and improve blood flow so you’re ready to go again. And don’t underestimate the power of consistency. Hitting it hard every day might feel good for a week, but recovery is what keeps you in the game for months, even years.

GLP-1 medications work best as ongoing therapy. Clinical studies show that stopping can lead to regaining a significant portion of lost weight (up to two-thirds within a year). This rebound effect isn’t unique to weight loss medications. It can happen to anyone who’s followed a weight loss programme.

That said, many men are able to keep most of the weight off, particularly if they've built strong habits around nutrition, training, and stress management.

You might consider coming off GLP-1 if:

• You've reached a stable weight and maintained it for over 6 months
• You've built sustainable eating and exercise habits
• Your motivation and energy levels have returned since being on TRT
• Financial or access issues make continuing difficult
• You're experiencing persistent side effects that can't be managed
  

• You’re going through a stressful or unstable period in your life
• You haven’t yet built sustainable habits
• Your current life circumstances make intensive lifestyle changes unrealistic
• You have other health conditions like diabetes or cardiovascular disease that might benefit from continued treatment

The first thing to know is that you should never stop suddenly.

Always work with your clinician to taper your dose gradually. This gives your body time to adjust and reduces your chances of putting the weight back on.

A typical tapering schedule:

• Step down to the previous dose for 4-6 weeks
• Drop again to an even lower dose for another 4-6 weeks
• Continue stepping down until you're at the lowest dose, then stop

During tapering, expect appetite to gradually return. This is normal and something to plan for, not panic about.

When you stop GLP-1 medications, your body experiences a rebound in hunger hormones. While some men continue to lose weight or maintain their progress, many put some weight back on.

But there are ways you can minimise this and maintain a meaningful portion of your weight loss, especially combined with your optimised testosterone levels.

1. Ramp up your activity

The NHS recommends at least 150 minutes of moderate-intensity activity per week as a baseline for general health. But when it comes to maintaining weight after stopping GLP-1 medications, more activity makes a real difference.

Research shows body weight continues to decrease as exercise duration increases, with benefits seen up to 300 minutes per week. That’s roughly 1 hour, 5 days a week. You don't need to hit 300 minutes immediately, but if you can consistently reach 200-250 minutes, you'll be better positioned to maintain your weight loss.

2. Prioritise protein

Preserving muscle mass is critical because muscle is a highly metabolically active tissue. Protein also boosts satiety and has the highest thermic effect of food (TEF) – this means your body uses more energy to break down protein than it does carbs or fats.

The RDA for protein is 0.8g per kg of body weight, but when it comes to maintaining weight loss and muscle mass, this likely won’t be enough. Instead, set a target of 1.2–2g of protein per kg of ideal body weight daily.

3. Increase your fibre intake to 30–40g daily

Dietary fibre partially mimics some GLP-1 effects: it slows gastric emptying, increases natural production of satiety hormones, and helps you feel fuller for longer. Fibre is also essential for gut health and lowering the risk of conditions like type 2 diabetes and heart disease.

Ways to boost your fibre intake:

• Choose whole grains, like wholewheat bread and pasta
• Eat a variety of fruits, vegetables, beans, nuts, and seeds
• Go for potatoes with their skins on
• Add pulses like beans, lentils or chickpea to stews, curries, and salads
• Start your day with a high-fibre breakfast (Weetabix, Shredded Wheat, or porridge)

4. Weigh yourself weekly and act on 2–3kg gain

There’s a critical window where weight starts to accelerate after stopping GLP-1 medication. If you gain 2–3kg during this period, despite following your plan, that’s your signal to intensify your approach.

5. Make sure you have intensive lifestyle support

Frequent counselling sessions, structured meal plans, and regular support are shown to improve weight maintenance significantly. This could be in the form of psychological support, joining a free or paid weight loss programme, or hiring a personal trainer to keep you accountable.

6. Set realistic expectations

It’s likely you’ll regain some weight, so go easy on yourself. This isn’t a reason to give up, but to come back to your plan to see how you could improve further.

Don’t forget, there’s always the option of restarting your medication at a lower dose.