I'm a Doctor and These Are My 5 Morning Non-Negotiables for Patients on GLP-1 Meds
Weight-loss meds like Ozempic, Wegovy, and Mounjaro can be effective tools for reaching your goal weight. That said, long-term success means adopting an all-around healthy lifestyle that includes a nutritious diet, regular exercise, and stress-management techniques. Establishing healthy habits first thing in the AM can set a positive tone for the entire day. We spoke with Dr. Bronwyn Holmes, MD, member of Eden's Medical Advisory Board, who shares why morning habits are important for those taking semaglutide—and which ones to prioritize.
"The morning sets the biological tone for your entire day on semaglutide, and this medication has a unique pharmacological profile that makes morning routines especially critical," Dr. Holmes tells us. "What happens in the first hour after waking directly impacts medication absorption, appetite regulation, and your metabolic response throughout the day."
Semaglutide essentially copies the GLP-1 hormone—responsible for controlling your appetite. According to Dr. Holmes, semaglutide is sensitive to meal timing. She stresses the importance of taking the medication after waking up, with no more than 4 ounces of plain water, and waiting 30 minutes before consuming any other beverages or food.
Below, Dr. Holmes breaks down five non-negotiable morning habits for patients, based on real-world effectiveness and clinical evidence.
1. Know the empty stomach dosing window:
This tip is specifically for oral semaglutide. According to Dr. Holmes, "Take your dose first-thing upon waking with no more than 4 ounces of plain water, and wait at least 30 minutes before eating, drinking (besides water), or taking other medications. This isn't arbitrary; it's the minimum time needed for the medication to absorb properly through the stomach lining without interference from digestive enzymes or acids."
2. Prioritize protein
Base your first meal of the day around protein—specifically 20 to 30 grams. Some examples include Greek yogurt with chia seeds, cottage cheese with fresh blackberries or raspberries, and scrambled eggs with veggies. "Protein keeps the muscle while you lose weight, stabilizes the blood sugar, [and] provides the fullness," says Dr. Holmes.
3. Hydrate
Have a solid hydration plan on deck. Before your morning meal, drink 16 to 20 ounces of water. Dr. Holmes says she typically adds a squeeze of fresh lemon to her glass. "I notice that morning dehydration often shows up after a fast—[and that] morning dehydration can make morning nausea worse," Dr. Holmes tells us.
4. Practice mindful eating
This means eating slowly and chewing every single bite well. Stop eating when you feel comfortably satisfied—not when you're extremely full. "I notice that mindful eating practice works best when I put my fork or spoon down between bites," Dr. Holmes points out. "Wait 20 minutes before you decide if you need food. This gives the body time to notice satiety signals."
5. Perform morning movement
Kicking off the day with movement is key. Dr. Holmes will usually start her days with 10 to 15 minutes of light movement—including yoga, stretching, or walking. "Movement is not about calorie burn; movement tells the body to shift into metabolism," she explains. "Movement stimulates digestion, improves insulin sensitivity, and helps regulate hormones throughout the day."
If you're curious what happens to your body when you wean off the medication, check out 5 Body Changes Doctor Warns Happen When Patients Stop Taking Ozempic.
