Hydration
Non-negotiable for digestion, energy and regularity.
Aim for 64+ oz/day, working toward ½ your body weight (lbs) in ounces
Water, sparking or electrolyte water, herbal tea, black coffee- no added sugar
Avoid soda, and excessive juice, alcohol and artificial sweeteners
Carry a reusable water bottle everywhere you go
Eating schedule
Supports metabolism and eases reflux or nausea.
At least 3 meals daily, snacks as needed in between meals
Smaller, more frequent meals ease digestion and metabolism
Space meals every 2–4 hours for steady energy
Fuel during waking hours — avoid skipping meals
Prioritize protein
Preserves muscle and promotes fullness.
Aim for 25–30g of lean protein per meal
3–4 oz portions of chicken, turkey, lean beef, fish, or tofu
¾–1 cup of Greek yogurt, cottage cheese, or beans
Protein powder or bars can help you hit your target
Focus on fiber
Balances blood sugar and nourishes the gut.
Target 25g/day for women, 38g/day for men
Eat a variety of fruits and vegetables daily
Include whole grains, beans, lentils, nuts, and seeds
Hydrate well when increasing fiber intake
See our Fiber Foods and Facts guide for more detail
Whole foods and gut health
More nourishment, less food noise.
Focus on colorful vegetables, healthy fats, and quality carbs
Limit ultra-processed foods and limit added sugar. See Understanding Sugars for more information:
Include probiotic and prebiotic foods for gut balance
Exercise and lifestyle habits
Whole-body wellness beyond food alone.
Get 150 minutes of moderate or 75 minutes of vigorous activity weekly
Strength train 2x/week to preserve and build muscle — a top member goal
Sleep 7–9 hours and manage stress daily
Book a Shed Health Coaching session directly on the Shed portal for support and accountability
Injection comfort
Tips for a more comfortable injection.
Rotate injection sites weekly: abdomen, thigh, upper arm
Avoid bruised, scarred, or swollen areas
Watch the Injection Guide Video for step-by-step support
Supplement support
Check with your provider before starting anything new.
Metabolism Support — immunity and metabolism
Digestive Enzymes — post-meal comfort, nausea, and reflux
Vitamin D3 — bone and immune health
Omega-3/Algae Oil — heart and brain health
Collagen + Vitamin C — skin, joint, and gut support
Probiotic — gut balance and absorption
B-Complex — energy and metabolism
Fiber Supplement — fullness and regularity
Magnesium — recovery, sleep, and regularity
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Weight-loss expectations
Progress follows normal physiology, not always linear.
Average 0.5–1.5 lbs/week — safe and sustainable
Expect a downward trend over weeks, not every single day
Less food noise and better appetite control over time
Contact your care team if side effects are persistent, worsening, or making it difficult to eat or drink normally. Seek medical attention for severe or persistent abdominal pain, repeated vomiting, signs of dehydration, or other concerning symptoms.
Need more help?
Reach out to support through your member portal here:
This information is for educational purposes only and is not a substitute for medical advice. Individual needs and results may vary. Always follow the instructions provided by your healthcare provider and dispensing pharmacy. Talk with your healthcare provider before making significant changes to your diet, exercise routine, medications, or supplements.
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