Riku Rynjah
field notes from the first 90 days
Free chapter inside

Nobody tells you what week 1 actually feels like.

I read every GLP-1 thread I could find before my own first dose, and still got blindsided. So I wrote down what actually happens, week by week — not the marketing version, not the horror-story version. Just what to expect, and what to do about it.

no spam. one email. that's it.
WEEK 1
"Did I do the injection wrong?"
Most people feel nothing the first 48 hours. That's normal, not a bad sign.
WEEK 4
"Why isn't this working yet?"
Starting doses are about tolerance, not results. The real shift comes after titration.
WEEK 8
"The nausea is worse, not better."
Dose increases often bring side effects back briefly. It settles again — usually within days.
WEEK 12
"Is this just my new normal now?"
This is where most people find their maintenance rhythm. The hard part is mostly behind you.
a real titration timeline, not a stock photo of someone smiling at a salad

What's actually in the playbook

8 chapters
CH 01
Before your first dose
What to eat, when to inject, and the one prep step almost nobody mentions.
CH 02
The side effects, honestly
Free chapter. What's common, what's rare, and what actually needs a call to your doctor.
CH 03
Titrating up without dreading it
Why dose increases feel like starting over, and how to get through that week.
CH 04
Food noise, and what fills the silence
What changes in your relationship with eating, and what nobody warns you to expect emotionally.
CH 05–08
Plateaus, travel, maintenance, and the long haul
For the months after the first 90 days — added free for everyone who already has the guide.

Start with the free chapter

The side-effects chapter, no charge, no catch. If it's useful, the rest of the playbook is there when you want it.

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If you want the whole thing

The full playbook covers all 8 chapters — first dose through long-term maintenance. $39, one time, no subscription.

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This guide reflects personal research and lived experience. It is not medical advice and does not replace guidance from your doctor or pharmacist. Always talk to your prescriber about side effects, dosing changes, or anything that feels wrong.