Patient Education
Resource Library
Practical guides to help you get the most from your Contour Health care — from starting GLP-1 therapy to building habits that last.
Understanding GLP-1 Medications
6 guides
How GLP-1 medications work, getting started, dosing, injections, and what to ask your care team.
- How GLP-1 Medications WorkA plain-English explainer of what GLP-1 medications are, how they work on appetite and digestion, and why that translates into weight loss.
- Getting Started: Your First 30 DaysWhat to expect in your first month: what’s normal early on, what to watch for, and the habits worth building before your first dose increase.
- Injection Technique & Storage GuideStep-by-step injection technique, the six-site rotation we recommend, and how to store your medication so it stays effective.
- Understanding Your Dosing ScheduleMost GLP-1 medications start at a low dose and increase gradually. This approach — sometimes called titration — gives your body time to adjust and helps…
- Questions to Ask Your Care TeamBring this list to your next check-in, or send it as a message — there's no such thing as a silly question.
- Understanding Your Medication's ConcentrationWhy two vials holding the same milligrams can be dosed very differently — and how to read your vial’s concentration so you draw the right amount.
Nutrition on GLP-1 Therapy
7 guides
Protein, hydration, fiber, and how to eat well with a smaller appetite.
- The High-Protein, High-Fiber Food GuideQuick-reference tables of high-protein, high-fiber, and nutrient-dense foods — with serving sizes and gram counts — built for smaller appetites on GLP-1 therapy.
- The Grab-and-Go Grocery ChecklistA check-off shopping list of high-protein, high-fiber staples — including Costco and Sam's Club bulk picks — to print or pull up in the store.
- Eating Enough Protein Each DayProtein helps you feel satisfied after meals, supports steady energy, and — most importantly while you're losing weight — helps protect your lean muscle.…
- Preventing Muscle Loss Through DietNot all weight loss is the same. Losing muscle along with fat can leave you feeling weaker, slow your metabolism, and make it harder to keep weight off…
- Hydration & Fiber BasicsFiber helps keep digestion moving, which is especially important since slower digestion is part of how these medications work. Getting enough fiber can help…
- Eating with a Smaller AppetiteIt's common to feel like you're just not that hungry. That's a normal effect of the medication — but it's important not to let appetite alone decide how…
- Foods That Help with NauseaThese medications slow digestion, which is part of how they help you feel full — but it can also cause nausea, especially early on or after a dose change.…
Strength Training & Movement
5 guides
Why strength training matters, beginner routines, and staying active on low-energy days.
- Why Strength Training Matters on GLP-1sThe scale can't tell you what kind of weight you're losing. Without resistance to your muscles, a meaningful share of weight lost on any calorie deficit —…
- The 12-Week Strength Training ProgramA beginner-friendly, three-phase resistance program — with home and gym options for every exercise — designed to preserve lean muscle during GLP-1 weight loss.
- A Beginner Strength RoutineNo gym, no equipment, and no experience required — just two short sessions a week to start.
- Protecting Muscle Mass While Losing WeightPreserving muscle while you lose weight comes down to two things working together: eating enough protein, and giving your muscles a reason to stay through…
- Staying Active on Low-Energy DaysFatigue is one of the more common side effects, especially in the first few weeks or after a dose change. On days like this, the goal isn't to push through…
Managing Side Effects
4 guides
Practical guidance for nausea, constipation, fatigue, and when to message your care team.
- Nausea & GI Upset: What HelpsMany patients notice nausea is a bit worse for a day or two after an injection, then eases as the week goes on. Planning lighter meals around that window…
- Constipation Prevention & ReliefSlower digestion — plus eating and drinking less overall — makes constipation one of the most common side effects on GLP-1 medications. The good news is…
- Fatigue & Energy TipsFatigue is a common side effect, especially early in treatment or after a dose change. Eating less, drinking less, and your body adjusting to the medication…
- When to Message Your Care TeamMost side effects on GLP-1 medications are mild and temporary — but knowing the difference between “uncomfortable” and “concerning” helps you know when to…
Long-Term Use & Maintenance
4 guides
Maintenance dosing, pausing treatment, preventing regain, and staying on top of check-ins.
- Moving to a Maintenance DoseA maintenance dose is the dose you settle into once you and your care team decide it's the right long-term fit — typically after you're tolerating the…
- What Happens If You Pause or StopLife happens — sometimes patients need to pause treatment for cost, side effects, travel, or other reasons. If you're considering pausing or stopping,…
- Preventing Weight RegainWeight regain isn't a personal failure — it's a predictable result of appetite and metabolism shifting, especially if the habits built during treatment fade…
- Staying on Top of Your Check-InsGLP-1 therapy is a long-term partnership, not a one-time prescription. Regular check-ins let us catch anything that needs adjusting early, and confirm that…
Longevity & Whole-Health Benefits
3 guides
Metabolic and heart health, healthy aging, and habits that outlast the medication.
- Beyond Weight: Metabolic & Heart HealthWeight loss tends to get all the attention, but many of the most meaningful changes on GLP-1 therapy happen beneath the surface. As appetite, eating…
- GLP-1s and Healthy AgingHealthy aging is really about staying strong, mobile, and independent for as long as possible. GLP-1 therapy can be a helpful tool in that picture — but the…
- Building Habits That Outlast the MedicationThink of your medication as a bridge — it makes the early, hardest steps easier, while you build the habits that will carry you the rest of the way.
Tips & Tricks for Success
4 guides
Support routines, tracking progress beyond the scale, eating out, and common mistakes to avoid.
- Building Your Support RoutineSmall, consistent structures make it much easier to stay on track — not because you need to be perfect, but because they take the guesswork out of busy or…
- Tracking Progress Beyond the ScaleWeight can fluctuate day to day for all kinds of reasons — water, hormones, food volume — and it can't tell you whether you're losing fat or muscle.…
- Eating Out & Social SituationsYou don't have to choose between your goals and having a life — a little planning goes a long way.
- Common Mistakes to AvoidA smaller appetite doesn't mean you should eat as little as possible. Under-eating can cause fatigue, muscle loss, hair thinning, and weight loss that…