A GLP-1 medication changes how much you eat, how you feel after eating, and what your body needs to stay strong. A routine gives you a structure for what to eat, when to move, what to track, and which supplements to take. This article provides a daily and weekly framework based on research into nutrient intake, hydration, and activity, and shows where NOVOS Core, Boost, Vital, and Bar can provide support.
Quick Overview
- GLP-1 medications reduce how much people eat, and smaller meals can leave gaps. In a food-record study of 69 GLP-1 users, average fiber intake was 14.5g against a Dietary Reference Intake (DRI) of 28g.
- In a claims analysis of 461,382 adults newly prescribed a GLP-1 medication, 13.6% had vitamin D deficiency, and 3.5% had dehydration diagnosed within 12 months.
- The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity activity a week for adults, plus muscle-strengthening activity on at least two days.
- A daily NOVOS routine can include Core and Boost in the morning, Bar on low-appetite days, and Vital at a time that suits you. Consistency is more important than time of day for Core and Boost.
- NOVOS Age can track biological age over time, with a retest recommended after six to 12 months. NOVOS products are not designed to treat or prevent any condition or to replace guidance from a healthcare provider.
Why a Routine Helps on a GLP-1 Medication
A GLP-1 medication reduces appetite, affecting how much people eat overall. In a randomized, double-blind trial of 72 adults with obesity, those taking semaglutide ate 35% less at an all-you-can-eat lunch than those taking placebo. With less food coming in, gaps are common: Participants in the food-record study averaged 14.5g of fiber a day against a DRI of 28g, and only 43% reached the low end of the authors’ recommended protein intake during weight loss.
Diagnosed problems also appear in claims data. In the retrospective analysis of 461,382 adults newly prescribed a GLP-1 medication, vitamin D deficiency was diagnosed in 13.6% within 12 months and dehydration (volume depletion) in 3.5%. A routine covers each of those areas on a schedule, so they don’t depend on appetite or energy on a given day.
A Daily Routine
Here is one way to arrange NOVOS products around the day. Consistency matters more than time of day for Core and Boost, so you can adjust the timing to fit your schedule.
- Morning: NOVOS Core is one sachet mixed into water or another drink once a day, and most customers take it in the morning. NOVOS Boost provides 250mg of NMN in two capsules, taken once or twice a day with or without a meal. The NOVOS Core+Boost bundle pairs the two. Core supports whole-body health at the system level over time, and Boost supports cellular energy and recovery.
- Low-appetite days: When a full meal isn’t realistic, NOVOS Bar provides 15g of plant protein, 6–7g of fiber, and 21 essential vitamins and minerals at 50% of the Daily Value per bar. Eat one as a snack and two as a meal.
- Any time you remember it: NOVOS Vital is four gummies a day, positioned as daily system support against oxidative and environmental stress, with targeted support for your eyes, skin, gut, and brain. It includes prebiotic support from chicory root inulin.
- Fluids: Dehydration was diagnosed in 3.5% of GLP-1 users in the claims analysis, which makes adequate water a daily must.
See also: Why We Created the First Longevity Bar
A Weekly Routine
These parts of the routine repeat weekly.
- Movement: The CDC recommends 150 minutes of moderate-intensity activity and at least two days of muscle-strengthening activity each week for adults.
- Strength and protein: A 2025 case series looked at three people on GLP-1 medications who combined 1.6 to 2.3 grams of protein per kilogram of fat-free mass with resistance training. It found that two gained lean soft tissue and one lost 6.9%, while all three lost substantial fat mass. It is a small report, but nonetheless, it points to resistance training and protein as the habits to build around.
- A weekly check-in: Note appetite, protein, fiber, fluids, and any GI symptoms. Keep a running list of questions for your prescriber or registered dietitian, such as whether vitamin D and iron levels should be checked.
Tracking Progress Over Time
Whether you need lab work is a question for your healthcare provider. Vitamin D deficiency was the most commonly diagnosed deficiency in the claims analysis. So, it is a reasonable level to ask about.
NOVOS Age is an at-home informational test that reports biological age, pace of aging, organ ages, and telomere length. NOVOS recommends retesting after six to 12 months under comparable conditions. The Longevity Kit pairs Age with Core and Boost.
See also: Vitamin D and Longevity: What’s the Ideal Level by Age?
What NOVOS Doesn’t Claim
NOVOS products are not designed to treat, cure, or prevent any condition. They do not replace your medication, a varied diet, exercise, lab testing, or medical guidance. Your prescriber sets the plan for your medication, including dose changes and monitoring.
If you notice severe or persistent symptoms, new weakness, or trouble keeping food and fluids down, talk to your prescriber. The pillar article on GLP-1 side effects offers a glimpse into the bigger picture.
FAQ About Building a GLP-1 Routine
What should a daily routine look like on a GLP-1 medication?
A daily routine covers nutrition, fluids, and supplements on a schedule. Research on GLP-1 users shows common gaps in fiber and protein intake, diagnosed dehydration, and vitamin D deficiency. Those are the areas to build into the day.
Do I need supplements on a GLP-1 medication?
Not always. A supplement fills a gap that food doesn’t cover, and smaller meals on a GLP-1 medication make gaps more likely. Lab work can show any gaps you have, so ask your prescriber which levels to check. Bring a list of any supplements you take, with their labels, so your prescriber or pharmacist can review them alongside your medication.
How do I keep from losing muscle on a GLP-1 medication?
Build your week around strength training and protein. Train all the major muscle groups, including legs, hips, back, chest, abdomen, shoulders, and arms, at least two days a week, using weights, bands, or your own body weight. To build or keep muscle, the American College of Sports Medicine recommends about 10 sets per muscle group each week.
How much water should I drink on a GLP-1 medication?
For adults in general, the National Academies found that well-hydrated women take in about 2.7 liters (91 ounces) of total water a day and men about 3.7 liters (125 ounces). About 20% of that usually comes from food. When you eat less, more of it has to come from liquids. If you’ve been told to limit fluids, follow your prescriber’s guidance.
Consult your healthcare provider before making changes to your medication, diet, or supplement routine.
