5 Things I’d Do Differently If I Started Mounjaro Again

Starting Mounjaro this past January was a turning point in my journey with insulin resistance, being postmenopausal, and everything in between. Like most women in midlife, I went in with more confusion than confidence, and a lingering fear of carbs thanks to decades of diet dogma. 

After almost a year on Mounjaro and losing over 44 pounds, going through fatigue, hormonal chaos, and a parade of side effects, I can safely say: experience is the best teacher, especially when it comes to GLP-1 medications.

There’s a chasm between what you hear online and what actually happens when you’re living through it. If I could go back and give myself a talk, here’s what I’d do differently, so you don’t have to learn these lessons the hard way.

1. Slow Down on the Dose Increases- Seriously

If you want a quick ticket to misery, just rush your Mounjaro dose increases. After a month on 2.5 mg, my doctor bumped me straight to 5 mg, and I spent the next month barely able to eat or function. The nausea and rapid weight loss were so intense that my doctor had to drop me back down, just to get my feet under me again.

Why I stayed on that dose for an entire month? Because nobody told me not to, and I thought this is how it goes, which was totally wrong.

Many people, patients, and doctors as well, think that bumping up the Mounjaro dose quickly means faster results. My experience was quite different.

The lesson? Let your body adjust at its own pace, even if your doctor or your online groups are pushing you to climb faster. There’s no prize for suffering through avoidable side effects, just a higher chance of burnout and quitting. Listen to your body, and don’t be afraid to say no to dose escalations you’re not ready for.

This isn’t a competition. I am not a doctor, but this might be one of the reasons people end up with major side effects or in the hospital, thinking they are doing the right thing. Sometimes, less is more.

2. Prioritize Electrolytes, Even If Nobody Mentions It

It still baffles me that neither my doctor nor the official instructions said a word about electrolytes. I went months before learning the truth about them: they’re not just for marathon runners.

No one, doctor, pharmacist, or the official paperwork, instructed me to keep an eye on sodium, potassium, and magnesium. But within weeks, I was getting dizzy every time I stood up, sometimes so fatigued that walking across the room felt like a workout.

Why does this happen? Mounjaro often suppresses appetite so much that you eat and drink less by default, and the loss of fluids can throw your electrolyte balance off. There’s surprisingly little research on this, but the reality is hard to miss in patient groups.

If I could do it again, I’d add a daily electrolyte supplement and stay ahead of dehydration, instead of scrambling after symptoms appear. Don’t wait for a doctor to bring this up; it’s your job to stay alert to subtle warning signs like lightheadedness, muscle cramps, or headaches, and adress them right away.

3. Understand What “Calorie Deficit” Actually Means Before You Apply It to Mounjaro

Let’s demystify “calorie deficit,” since it gets tossed around as if everyone just knows what it means. A calorie deficit is simply eating fewer calories than your body burns in a day. That’s the mechanism behind any weight loss, Mounjaro or not.

But here’s the reality: to have a calorie deficit, you need to know your maintenance calories, the number of calories your body requires to maintain your current weight. For most women, especially in midlife or with a sedentary lifestyle, maintenance calories usually fall between 1,400 and 1,800 calories per day. If you’re younger, taller, or very active, your number might be higher, but most of us aren’t burning 2,000+ calories a day unless we’re on our feet all day or training hard.

For example:

• If your estimated maintenance is 1,600 calories a day,
• Eating 1,200 calories puts you in a 400-calorie deficit.

You can use a free online calculator to get a rough idea based on your age, height, weight, and activity.

But let’s be real: When you’re on Mounjaro, most people don’t have the patience, time, or mental energy to weigh their chicken or log every bite. Appetite suppression is so strong that, honestly, you’re probably eating at a deficit whether you try to or not.

I, personally, never measured a single thing. After years of dieting, calorie-counting was the last thing I wanted to do. I simply ate what I could tolerate, tried to fit in enough protein and something green, and called it a good day if I didn’t feel dizzy or exhausted.

If you want to estimate your baseline calories for peace of mind, use a free online calculator, but don’t lose sleep over getting it perfect. On Mounjaro, weight loss happens because your appetite and intake drop automatically; there’s no need to become a math wizard.

So, should you ever count calories?

Here’s when it might help to decide what you need:

• If you’re constantly exhausted, weak, or noticing muscle loss, track your food for a few days to see if you’re eating enough (especially protein).
• If your weight loss stalls for months, a quick check might show you’re eating more (or less) than you think.

Otherwise, here’s what matters more:

• Focus on quality: protein, veggies, healthy fats, and yes, smart carbs.
• Eat what you can tolerate. Some days it’ll be more, some days less.
• Don’t stress about the “perfect” number. Your body will tell you if something’s off.

Calorie deficit is a tool, not a prison sentence. You don’t have to track or measure every day, especially if you’re already struggling to eat. Listen to your body, adjust as needed, and remember, most people on Mounjaro are successful without ever opening a calorie-counting app.

4. Stop Fearing Carbs, Especially if You’re a Woman in Midlife

After years of being told that carbs are off-limits for women with insulin resistance, especially during perimenopause and menopause, I treated carbs like the enemy the entire first half of my journey. My diet was mostly protein and vegetables, and while my blood sugar looked great, my body felt like it was running on empty.

It took me far too long to realize that your brain and muscles need carbs to function. The trick is focusing on smart, complex carbs: whole grains, beans, root vegetables, and fruit.

Smart carbs don’t mean a donut and a Coke. Think oats, sweet potatoes, quinoa, brown rice, beans, lentils, and fruits like apples or berries. These foods give you lasting energy, fiber, and the kind of slow-burning fuel your brain and muscles actually need.

Skipping them only made me more fatigued, cranky, and prone to sugar cravings later. For some reason, though, I had a hard time eating fruits, while before Mounjaro, I used to love them. Taste buds change, and your body will tell you what you can tolerate or not.

Don’t make the mistake of thinking carbs are your downfall. On Mounjaro, balance is the secret weapon, not extreme restriction. Don’t let old diet rules sabotage your health now.

5. Tune Out the Social Media Circus And Trust Your Lived Experience

One of the biggest disservices the internet does is flood people with videos of “What I Eat on Mounjaro in a day", usually starring a bunch of fast food, greasy takeout, and “look at me, I can eat cake and still lose weight.” Here’s the truth: most of these are clickbait, and no one actually feels good eating junk all day, on or off this medication.

If I could go back, I’d tune out the noise, skip the comparison game, and pay attention to what my own body needs. Mounjaro is not a hall pass for poor nutrition. It’s a tool, one that works best when paired with real food, self-awareness, and a healthy dose of skepticism toward anything designed to go viral. Your results are about your choices, not some influencer’s “tips.”

A Few Words About Exercise

You’ll hear endlessly about how important exercise is during weight loss, especially strength training to preserve muscle. That’s true, in theory. But let’s be real: not everyone has the time, energy, health, or mental bandwidth to start a gym routine while adjusting to a powerful medication.

My own year was full of fatigue, some other health problems, and lots of stress. For years, I suffered from back pain, so working out for me in a gym, was always coming with the fear of injuries and more pain. There were months when getting through the day was enough of a workout.

If that’s your story, too, give yourself credit for surviving the process. Perfection is overrated. Adapt and do what you can. Go for a walk, get some weights at home, use Youtube videos or other apps, knowing that you’re not failing if you’re not ticking every “ideal” box. You made it, and sometimes that’s enough.

For Readers with Diabetes

If you’re living with diabetes and notice that weight loss on Mounjaro is moving slower than expected, you’re not alone. From what I’ve seen (and what many in the community share), things like insulin resistance, certain diabetes medications, and years of metabolic challenges all play a role in making progress a little harder. It’s not your fault, and it doesn’t mean you’re doing anything wrong.

Some people find that improving their blood sugar control, reviewing medications with their doctor, prioritizing protein, and moving their body in ways they enjoy can help support their progress, but everyone’s journey looks different.

My best advice as a friendly blogger-to-reader advice, as I am not a doctor is to focus on consistency, celebrate any progress, and talk to your healthcare provider about options that work for your specific situation.

Weight loss is rarely straightforward, especially with diabetes in the mix, but even small steps add up, and you deserve to give yourself credit for every win.

Key Tips ( Non Medical Advice)

• Many people notice that when blood sugars are more stable, weight loss can come a bit easier.
• Some medications make losing weight harder, so talk with your doctor if you’re frustrated.
• Don’t compare yourself to others; everyone’s body is different, especially when you have diabetes.
• Celebrate non-scale victories: improved labs, better energy, and healthier habits matter too.

Anyway, after a year on Mounjaro, I can say this: the best results come when you combine medical help with honest self-reflection and a willingness to adapt. Forget the internet experts and the pressure to be perfect. Take your time with the dose, stay ahead of dehydration, nourish yourself (yes, with carbs), and remember: this is your journey, not anyone else’s.

As for myself, yes, losing more than forty pounds is a good reason to celebrate, but making it through a tough year with my sanity intact is a much better victory. What about you? Share your experiences in the comments.

More readings

• The Guilt of Getting Better on GLP‑1s
• GLP-1 Weight Loss: Why You Should Wait to Buy New Clothes
• New Year’s Diet Resolutions Are Designed To Fail
• Can You Be on Mounjaro Forever?
• Hormone Therapy and Mounjaro: Finding Balance in Midlife