Tirzepatide (Mounjaro)

Tirzepatide is injected subcutaneously (under the skin) into the abdomen, upper thigh, or upper arm. **Rotate your injection site each week** — for example, left abdomen one week, right abdomen the next — to avoid skin irritation or lumps forming (lipohypertrophy). Always follow your prescriber's instructions on injection technique.

Injecting cold medication straight from the fridge can increase discomfort at the injection site. Take your pen out of the fridge **30–60 minutes before** your scheduled injection time and let it come to room temperature naturally. Do not heat it in a microwave or under hot water.

Each dose step is four weeks because it takes time for steady-state blood levels to be reached (half-life ~5 days). Rushing escalation increases GI side effects without improving efficacy.

Choose a day of the week that suits your lifestyle and make it your standing 'injection day'. **Setting a recurring phone reminder** removes the mental load of remembering. Consistency in timing helps your body maintain steady medication levels. Follow your prescriber's instructions if you ever need to adjust the day.

Some people feel mildly fatigued or nauseated in the 24–48 hours after their injection, particularly after dose increases. **Consider scheduling your injection on a Friday evening** (or another day before a lighter day), so any side effects land on a rest day rather than a busy work day.

Before coffee, before breakfast — make **250–300 mL of water your first habit of the day**. It's easy to under-drink when your appetite and thirst are suppressed by the medication. A morning water habit anchors your hydration before the day gets busy.

Spreading carbohydrate intake rather than loading one meal produces smoother glucose curves alongside the incretin mechanism of Mounjaro. A dietitian experienced in diabetes can help personalise this.

A visible 750 mL–1 L water bottle acts as a constant, passive reminder to sip throughout the day. **Aim to refill it at least twice** by the end of the day. In warm Australian weather or during physical activity, your fluid needs will be higher — listen to your body.

When you're eating less, **what you eat matters more than ever**. Aim for a palm-sized serve of protein (chicken, eggs, legumes, fish, Greek yoghurt) at every meal or snack. Adequate protein helps your body preserve muscle as your weight changes, which supports your metabolism and strength.

Tirzepatide slows how quickly your stomach empties, so **fullness signals arrive faster than you may be used to**. Try putting your fork down halfway through your meal and checking in with your hunger. Eating past fullness is one of the most common causes of nausea on this medication.

The number on the scale is just one data point — and it can fluctuate for many reasons unrelated to your progress. **Consider also tracking**: how your clothes fit, your energy levels, how far you can walk, and improvements in how you feel day-to-day. These non-scale victories are real and worth celebrating.

The first four to six weeks can be genuinely tough. Nausea, fatigue, and slow visible progress can feel discouraging. **This is normal, and it passes for most people.** Think of the early weeks as your body learning a new normal — not as a sign that something is wrong or that the medication isn't working.

If you're new to exercise or feeling side effects, **a 15–20 minute walk each day is a fantastic starting point**. Gentle movement supports blood glucose regulation, mood, and energy without overtaxing a body that's already adjusting. You can gradually build intensity over weeks and months as you feel ready.

Alongside cardio, **two sessions of resistance training per week** — such as bodyweight exercises, resistance bands, or light weights — helps preserve and build muscle. This is especially important during weight loss, as muscle supports a healthy metabolism. Even chair-based strength exercises count.

Poor sleep raises hunger hormones (ghrelin) and makes it harder to make good food choices — even with appetite suppression from medication. **Aim for 7–9 hours** of consistent sleep each night. A regular bedtime, a cool dark room, and limiting screens before bed are practical places to start.

A brief weekly note — how you felt, what side effects occurred, what you ate, how you moved — builds a valuable picture of your journey over time. **It doesn't need to be detailed**: even a few bullet points in your phone's notes app is enough. This record can also be helpful to share with your prescriber at check-ins.