BPC-157

Before each administration, wash your hands thoroughly with soap and water for at least 20 seconds. Wipe the injection site with an alcohol swab and let it **fully dry** before proceeding — injecting into a wet site can sting more. Always follow your prescriber's instructions on preparation and disposal.

If you're using subcutaneous injections, rotate between sites — common areas include the abdomen (at least 5 cm from your navel), the outer thigh, and the back of the upper arm. Staying in one spot repeatedly can cause localised irritation or lumps under the skin. Keep a simple site log if it helps you track.

Consistency matters. Choose a time that naturally fits your day — many people link it to an existing habit like their morning routine or evening wind-down. Set a phone reminder so it becomes automatic rather than something you have to remember each day.

Thirst is a late signal — by the time you feel it, you're already mildly dehydrated. Aim to sip water steadily throughout the day, targeting around **2–2.5 litres** total. Keep a 750 mL drink bottle nearby as a visual prompt and refill it at least twice a day.

Any unregulated compound should be disclosed to your doctor, especially if you take prescription medicines, are being investigated for any condition, or have a planned surgical or medical procedure.

When nausea is present, drinking large amounts of water quickly can make it worse. Instead, take small, frequent sips across the hour. A **ginger or peppermint herbal tea** sipped slowly is a gentle way to stay hydrated while also easing queasiness.

Aim for a source of lean protein — eggs, chicken, fish, legumes, or Greek yoghurt — at every meal. A general target is around **1.2–1.6 g of protein per kg of body weight per day**, though your prescriber or a dietitian can help personalise this. Protein helps preserve muscle and keeps you feeling satisfied longer.

Rather than three large meals, try **four to five smaller ones** spaced throughout the day. This is gentler on the digestive system and helps prevent the post-meal heaviness that can worsen nausea. A palm of protein, a handful of cooked veg, and a small serve of whole grains is a solid template.

It can be disheartening when early weeks don't bring visible changes. Try shifting focus to **inputs you control**: Did you stay hydrated today? Did you eat a balanced meal? Did you administer on time? These wins are real and they add up. A simple daily tick-box in your notes app takes 30 seconds and builds positive momentum.

If something feels off — whether it's a side effect, a mood change, or a practical problem with administration — tell your prescriber. They can only help you with what they know about. There's no such thing as 'too small' to mention. Follow your prescriber's instructions, and don't make changes to your regimen on your own.

You don't need to overhaul your exercise routine right away. In the early weeks, a **20–30 minute walk** per day is a genuinely excellent start — it supports digestion, mood, and sleep without putting excessive stress on your body. As you settle in, build gradually toward your goals.

Bodyweight exercises — squats, lunges, push-ups — or gym-based resistance training help preserve and build lean muscle, which is important for metabolism and long-term health. Aim for **two to three sessions per week** once you feel settled. Even 20 minutes makes a meaningful difference.

Sleep is when much of the body's repair and regulation happens. Aim for **7–9 hours** per night and try to keep your sleep and wake times consistent — even on weekends. Reduce screen brightness an hour before bed, keep your bedroom cool (around 18–20°C is ideal for most people), and limit caffeine after 2 pm.

If nausea has been an issue, don't wait until it peaks to act. Try eating a small, bland snack — plain crackers, dry toast, or a few plain rice cakes — **before** you feel hungry. Staying ahead of an empty stomach often prevents the worst of nausea. Ginger chews (available at most Australian health food stores and chemists) can also help.