Don't wait until you get your new weight-loss medication to get started on becoming the healthiest you

We’re just as excited as you are about the launch of our new weight-loss medications (MIC + B12, Metformin + Naltrexone + Topiramate, and Naltrexone + Bupropion) because we’re now offering even more ways for you to reach your weight-loss goals. But before you even start your prescription, we want to give you something that can make these powerful tools even more impactful—something you can start using today.

These medications are just one piece of the puzzle. Real, lasting transformation happens when you pair it with consistent, healthy lifestyle habits. That’s why we’re sharing something now that we usually wait to give you until after your medication arrives.

Consider this your insider’s guide to getting started strong—so you can feel confident, prepared, and ready to succeed from day one.

1. Get clear on your “why”

Before anything else, take a moment to write down 1–5 reasons why losing weight matters to you. Try to go beyond the scale or the mirror. Ask yourself:

• How do I want to feel?
• What kind of energy do I want to bring to my day?
• How will improved health impact the people and activities I love?

Connecting to your intrinsic motivation, like feeling strong, confident, and capable, will keep you going much longer than focusing only on appearance.

2. Build your support system

Who’s on your team? Identify people who uplift you, respect your goals, and can be part of your support network. And if someone isn’t supportive, that’s okay—you can set boundaries to protect your progress. Communicate your goals, ask for encouragement, and be selective with who you let into your health journey.

3. Set up your space for success

Look around your home—what’s helping you and what’s holding you back? If your kitchen is cluttered or filled with tempting foods that don’t align with your goals, take small steps:

• Clear a dedicated section of the fridge or pantry just for your healthy staples.
• Prep meals ahead of time or stock up on go-to ingredients that support your plan.
• Keep your smaller plates front and center—using a “side” plate for meals can naturally support portion control without making it feel restrictive.

Small changes to your environment can make a big difference in how consistent you’re able to be.

4. Get excited to move

Movement plays a major role in weight loss, energy, and mood. Ask yourself:

• What types of movement do I enjoy?
• Do I prefer being outdoors or in a gym?
• Is there an activity I’ve always wanted to try?

Lay out your gym clothes so they’re visible—this is a simple cue that can nudge you toward action. If you’re due for new gear, now might be a great time to treat yourself to an outfit that helps you feel motivated. Thirty minutes of moderate-intensity movement (when you can talk but not sing), at least five days a week, helps not only with fat loss but also with disease prevention. 

Don’t know where to start? Go for a walk! Check out our 4-week walking program for tips.

5. Hydrate, hydrate, hydrate

Weight loss and most Shed medications work best when your body is well-hydrated. Aim for 72–74 ounces of water daily. If that’s a jump from where you are now, start small—just add one glass every few days and build up. Tips that help:

• Keep water bottles visible throughout the house.
• Use a cup you love.
• Try flavoring water with fruit, mint, or a splash of citrus, or Clear Protein + Hydration. 

6. Prioritize protein

Protein is your best friend on this journey. It helps preserve lean muscle, supports your metabolism, boosts your energy, and helps you feel satisfied. Start aiming for 25–30 grams of protein at each meal. Here are some great sources of protein: 

• Eggs, chicken, salmon, and beef
• Greek yogurt or cottage cheese
• Tofu, tempeh, or legumes
• Protein powders, if needed

Pro tip: Plan your meals around your protein source first, then add veggies and healthy fats. Check out these high-protein recipes to get you started.

7. Focus on fiber

Fiber helps regulate digestion, balance blood sugar, and keep you fuller longer. Aim for fiber-rich complex carbohydrates, like:

• Vegetables (especially non-starchy ones!)
• Beans and lentils
• Whole grains like oats, quinoa, and brown rice

Fill your plate with colorful veggies—they’re not only nutrient-dense but also add volume and variety to meals. Be on the lookout for your Shed Metabolic Foundation Nutrition Plan. This will be the perfect tool for your toolkit, but in the meantime, start to fuel your body with help from our Mindfulness and Macros guide.

8. Don’t skip sleep or stress management

Quality sleep and low stress are key to weight loss and long-term health. Lack of sleep can increase hunger and cravings, zap your energy, and make it harder to stay on track. Create a nighttime routine, reduce screen time before bed, and explore stress-management tools like:

• Gentle stretching
• Journaling
• Walking in nature
• Meditation or deep breathing

You’ve got this

The path to sustainable weight loss isn’t about perfection—it’s about consistency, self-compassion, and the right tools. With your “why” in mind, a supportive environment, and lifestyle strategies that work with your Shed medication, you're well on your way.

We’re here cheering you on every step of the way!

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Written by: Kory Morse, M.S., Head of Member Education at Shed

Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.

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