What the First Month on a GLP-1 Really Feels Like for Women 35+

You’re either about to start a GLP-1… or you just did.

And now, you’re wondering:

“What’s going to happen in my body?”

As a hormone health coach, I’ve walked dozens of women through the first four weeks. And here’s what I can tell you:

• The first month is an adjustment: physically, emotionally, hormonally.
• It’s not always smooth, but it is manageable when you know what to expect.

This guide walks you through what most women 35+ experience — week by week — with real tips, and real stories from real clients.

Let’s break it down.

What Women Over 35 Can Expect During Their First Four Weeks on a GLP-1

I'm going to break down what women over 35 can expect when taking a GLP-1 for the first time, based on my client coaching calls.

I've broken it down into four phases:

• Adjustment Phase
• Appetite Suppression Phase
• Mood & Digestion Stabilization Phase
• Normalcy Phase

Around 90% of the women I do hormone coaching with go through these phases when taking a GLP-1.

Most of these women use Join Josie (https://joinjosie.com) for personalized GLP-1s, so I feel comfortable and confident in recommending them for women in perimenopause and beyond, as well as PCOS.

Let's get into each phase, so you know what to expect.

Week 1: The Adjustment Begins

This is usually the hardest part — not because it’s dramatic, but because it’s unfamiliar.

You’ve just introduced something new to your system. Your digestion is slowing. Your brain is adjusting to new hunger signals. And your hormones are trying to keep up.

What You Might Feel:

• Nausea (especially after eating too much or too fast)
• Bloating, constipation, or loose stool
• Fatigue — sometimes more emotional than physical
• Less hunger, but not always — some women feel nothing the first few days
• Mood dips or irritability — especially if you’re stressed or underfed

This week is not a test. It’s a signal. Your body is adapting. Don’t expect motivation. Expect adjustment.

What Helps:

• Stick to small, warm meals — broth, scrambled eggs, soft veggies, protein shakes
• Sip water and electrolytes steadily throughout the day
• Don’t push through fatigue — rest and gentleness matter
• Magnesium can help with constipation or restlessness
• Ginger (tea, chews, or capsules) can ease nausea

You’re not failing if Week 1 feels off. You’re adjusting. That’s the whole point.

Client Story: Anna (42)

Anna had been thinking about GLP-1s for months. She was working full time, juggling two kids, and stuck in a cycle of snacking through stress and crashing by 3pm.

“I finally got tired of trying to willpower my way through every day,” she said. “I just wanted a break from thinking about food all the time.”

She started her medication on a Friday, hoping to ease in over the weekend. But the first few days caught her off guard.

“I wasn’t super sick, but I just felt… off. Queasy, tired, and weirdly emotional. I thought I’d be pumped to start, but instead I felt anxious. It made me second-guess the whole thing.”

What helped? She cleared her schedule, stuck to simple meals — mostly broth, eggs, and tea — and took lots of naps.

“By the end of the week, I felt steadier. Not perfect. But like I could handle it. And I reminded myself — this was always going to be an adjustment, not a magic fix.”

Week 2: Appetite Suppression Kicks In (Sometimes Hard)

This is usually the week where most women realize:

“Okay… this is real.”

The nausea might ease up, but something else creeps in — a strange lack of appetite that feels more confusing than freeing.

Some women describe it as peaceful. Others feel lightheaded, foggy, or even irritable — not because the medication is “wrong,” but because they’re not eating enough.

What You Might Feel:

• Food disinterest — nothing sounds good, or meals feel like a chore
• Energy dips — especially mid-afternoon
• Mood swings from under-fueling
• Dehydration if you’re not sipping water regularly

This is the week I hear, ‘I forgot to eat lunch.’ That sounds like a win… until the crash hits at 4pm.

What Helps:

• Eat small, protein-forward meals every 3–4 hours — even without hunger cues
• Add protein shakes, cooked veggies, bone broth, Greek yogurt, or cottage cheese
• Use a reminder to check in with your body and eat before the crash
• Add electrolytes daily — especially if fatigue or headaches creep in

Client Story: Jamila (45)

Jamila was a busy healthcare administrator with long hours and a packed mental load. By Week 2, she was skipping meals without realizing it.

“I had no appetite — like, zero. Which was wild, because before this, I was always thinking about food.”

At first, she thought it was great. She was eating less and the scale was moving. But by midweek, she was dragging through her afternoons.

“I’d get dizzy, foggy, and cranky. It took me a few days to realize I wasn’t eating enough to function.”

She started planning simple, no-cook meals ahead of time and leaned on high-protein snacks like Greek yogurt, string cheese, and shakes.

“Once I made food part of the routine — instead of something I had to feel hungry for — everything leveled out.”

Appetite suppression isn’t the goal.

Sustainable energy, stable blood sugar, and feeling human again — that’s the win.

Week 3: Mood & Digestion Start to Stabilize

By now, your body has started learning its new rhythm.

Your stomach may still empty slowly, your appetite may still be low — but it’s all starting to feel more predictable.

This is the week many women realize:

“I’m not thinking about food all day.”

What You Might Feel:

• More consistent energy (especially if you’ve been eating regularly)
• Less bloating, fewer digestive surprises
• Appetite still low, but less extreme
• An unexpected emotional shift — food feels quieter

Week 3 is often when women tell me, ‘I didn’t even realize how much space food used to take up in my brain.

What Helps:

• Keep meals simple and repetitive if that’s working
• Start adding light movement — short walks, stretching, bodyweight strength
• Notice your patterns: Are you skipping meals again? Or getting consistent?
• Stay hydrated — digestion still needs support, especially with a lower food volume

Client Story: Rachel (51)

Rachel had been struggling with weight gain, joint pain, and food obsession since perimenopause hit. Her biggest issue wasn’t overeating — it was constant mental chatter.

“I wasn’t even bingeing. I was just always planning, tracking, resisting, obsessing. It took so much energy.”

By Week 3, things began to change.

“One day I walked past the pantry without even thinking about it. I didn’t realize it until I’d already moved on. It felt… quiet. Like my brain finally had space.”

That moment helped her shift her focus from what she was losing to what she was gaining: calm, clarity, and trust in her body.

“This wasn’t about eating less. It was about feeling less controlled by food. That felt like freedom.”

By Week 3, you may start to feel like yourself again — but steadier, clearer, and more supported.

Week 4: You Start Feeling Like You Again (Just… Calmer)

If the first few weeks were full of “what is happening?” — Week 4 is where you often feel a shift.

It’s not dramatic. It’s not magical.

It’s subtle… but real.

You’re eating less, yes. But you’re also thinking about food less.

You’re noticing energy returns between meals. Your pants might fit a little differently.

But the biggest change? You feel like you’re not fighting your body anymore.

What You Might Feel:

• Emotional relief — “I can do this” energy
• Fewer side effects (digestion, mood, appetite = all more stable)
• A desire to move, meal prep, or plan ahead
• Increased confidence and curiosity about what comes next

By this point, most of my clients aren’t talking about weight anymore. They’re saying things like, ‘I feel more like myself — just calmer.

What Helps:

• Stay consistent — don’t stop eating just because you feel ‘in control’
• Reintroduce strength training or walking if energy is solid
• Reflect on what helped you most: food, hydration, slowing down
• Use this momentum to build — don’t rush to change doses or ‘optimize’ everything

This is the first week you may start to feel like this wasn’t just about weight loss — it was about peace.

You’ve made it through the hardest part. Now comes the fun part:

Rebuilding trust with your body — one stable day at a time.

Common Mistakes in Month One, and What to Do Instead

Let’s be real: most women don’t start a GLP-1 perfectly. And that’s okay.

But there are a few common missteps I see all the time in the first month — especially for women 35+ juggling hormones, family, work, and just trying to feel human again.

Here’s what to watch for — and what to do instead:

Mistake #1: Increasing Your Dose Too Quickly

Some plans call for a dose increase every 4 weeks, but your body may not be ready.

Instead:
Ask your provider if you can extend your starting dose longer or microdose your way up slowly.

👉 Related read: Gentle GLP-1 strategies for women 35+

Mistake #2: Skipping Meals Because You’re Not Hungry

It feels like a win — but skipping meals (especially protein) can cause fatigue, dizziness, mood swings, and even hair loss down the road.

Instead:
Eat small, regular meals — even if you don’t feel hungry. Focus on protein, hydration, and balance.

Mistake #3: Taking Your Dose on a High-Stress Day

Starting your med before a work trip, a family event, or a packed schedule can backfire fast.

Instead:
Start on a low-key day (ideally a weekend) when you can rest, hydrate, and respond to your body without pressure.

Mistake #4: Comparing Your Timeline to Someone Else’s

Just because your friend felt amazing after 3 days doesn’t mean you’re doing something wrong if you don’t.

Instead:
Use timelines as guidance, not gospel. Your hormones, metabolism, and stress levels are unique — and so is your path.

Take This Home

The first month on a GLP-1 isn’t always easy.

But it’s not supposed to be. It’s an adjustment — not just for your body, but for your mind, your habits, and your expectations.

If you’ve already started and you’re in the thick of it:

You’re not doing it wrong. You’re doing something new. And your body is learning how to respond.

If you haven’t started yet and you’re here gathering information:

That’s not hesitation — that’s wisdom. The more you know, the better you’ll be able to support yourself.

“You don’t need to get it perfect. You just need to keep showing up — gently, consistently, and with care.”

And that’s how progress happens.