Wellness that works for you
Whether you’re just starting your journey or finding your rhythm, these tips are designed to support your progress in real life. From hydration to mindset and movement, we’re here to help you build habits that feel doable, sustainable, and empowering.
Wellness isn’t about being perfect — it’s about showing up, staying consistent, and finding what works for you. 💚
Explore the tips below and take what serves you — one step at a time.
💧 HYDRATION 💧 Water plays a key role in your success while on GLP-1 medications. It supports digestion, helps reduce side effects like nausea or constipation, and keeps your energy and metabolism functioning properly. Hydration also helps regulate appetite and prevent overeating. Aim for: At least 80 oz of water daily — more if you’re active or in a hot climate. Pro Tip: Find a tumbler you love (like our Emerge tumbler) and keep it with you throughout the day. Small sips add up!
🥩 Prioritize Protein 🍳 Protein is essential on any weight loss journey — especially while taking GLP-1s. It helps preserve lean muscle mass, keeps you full and satisfied longer, and supports your metabolism. Goal: Aim for 80–100g of protein per day, depending on your body’s needs. Quick & Easy protein sources: →Greek yogurt or cottage cheese →Rotisserie chicken →Protein shakes →Eggs →Lean beef, turkey, or tofu (See our RECIPES page for more) Pro Tip: Start every meal with protein — it sets the tone for fullness and balance.
💤 Don’t Sleep on Sleep 💤 Sleep is one of the most underrated wellness tools. Poor sleep can increase cravings, disrupt hormones like ghrelin and leptin (which affect hunger and fullness), and slow your body’s ability to recover. Aim for: 7–9 hours of quality sleep each night. Tips for better sleep: →Power down screens 30 minutes before bed →Keep your room cool and dark →Try journaling or reading instead of scrolling Pro Tip: Quality sleep = more energy = more consistent choices.
🏋🏽♀️ Move Your Body — Every Bit Counts 🏃🏻♂️ Movement isn’t about punishing workouts — it’s about staying consistent, improving mobility, and protecting your progress. Even short bursts of movement help support digestion, boost mood, and increase energy. But don’t skip strength training. While GLP-1s can support weight loss, they can also cause muscle loss if strength training isn’t part of your routine. Building or maintaining muscle is key to: 💪 Preserving your metabolism 💪 Enhancing your shape and tone 💪 Supporting joints and long-term mobility Start small: →Walk 10–15 minutes after meals →Add resistance bands or light weights 2–3x a week →Try bodyweight exercises like squats, push-ups, and planks Pro Tip: You don’t have to be perfect — you just have to stay in motion.
🧠 Mindset Matters 🧘🏼♀️ Sustainable weight loss isn’t just physical — it’s deeply mental and emotional. When the scale stalls (and it will), it’s easy to feel discouraged. That’s why it’s essential to focus on non-scale victories (NSVs) that show how far you’ve come. NSVs to celebrate: ✅ Reduced food noise ✅ Better sleep ✅ Improved confidence ✅ Fewer cravings ✅ More energy or stamina ✅ Feeling comfortable in your clothes again Pro Tip: Track your NSVs just like your weight — they are real progress and often more meaningful.
Track What Matters Most
Your journey is more than a number on the scale. Use our helpful tracking sheets to log your fitness, nutrition, weight, measurements, side effects, emotions, and overall well-being. These tools help you stay mindful, see your progress clearly, and make empowered choices—every step of the way.
Consistency. Clarity. Confidence.
