How long should I spend on the weekly check-in?

15 minutes is enough for the basic check-in. 30 minutes on the first Sunday of each month for the extended version. Don't overthink it — consistency matters more than detail.

What if I miss a Sunday?

Do it Monday or whenever you remember. Don't skip entirely. Missing one week is fine, but don't let it become a pattern.

Should I track daily too?

Optional. Daily tracking (weight, food, symptoms) is helpful for the first 1-2 months to identify patterns. After that, weekly is sufficient for most users. See our monthly review guide .

GLP-1 Weekly Check-In: Your Sunday Review Routine

A weekly check-in routine for GLP-1 users. 15 minutes every Sunday to review progress, plan ahead, and stay on track.

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Why a weekly check-in matters

A weekly check-in is the most important habit for GLP-1 success. It takes 15 minutes every Sunday and helps you:

Track progress objectively (not just the scale)
Catch problems early (side effects, plateaus, nutritional gaps)
Plan the week ahead (meals, workouts, injection day)
Stay accountable to your goals
Prepare for provider appointments
Maintain motivation through ups and downs

The 15-minute Sunday check-in

Minutes 1-3: Body metrics

Weigh yourself (track 4-week average, not weekly)
Check {pchip("renpho_scale", "smart scale")} for body fat % and muscle mass
Measure waist (at belly button)
Note any changes from last week

Minutes 4-6: Side effects review

Rate nausea (1-10) for the week
Rate fatigue (1-10)
Rate constipation (1-10)
Rate sleep quality (1-10)
Rate mood (1-10)
Note any new side effects

Minutes 7-9: Habit review

Did I hit protein target daily? (1.2-1.6g/kg)
Did I drink 80+ oz water daily?
Did I exercise 3+ times?
Did I sleep 7+ hours nightly?
Did I take my injection on schedule?
Did I take supplements consistently?

Minutes 10-12: Plan ahead

What day is my injection this week?
What meals do I need to prep?
What workouts am I doing?
Do I need groceries?
Any social events to plan for?

Minutes 13-15: Set intentions

What went well this week? (Celebrate wins)
What was challenging? (Identify obstacles)
What's one focus for next week? (Not 10 — just ONE)
Write it down or log in app

Tracking tools

Physical journal

{pcard("glp1_journal")}

For users who prefer pen and paper. 12-week tracking journal designed for GLP-1 users.

Apps

Cronometer — for nutrition tracking
Happy Scale (iOS) / Libra (Android) — for weight trends
Bearable — for symptom tracking
Habitica — for habit tracking

Smart scale

{pcard("renpho_scale")}

Automatic tracking of weight, body fat %, muscle mass. Syncs to phone.

Monthly additions (first Sunday of month)

Once a month, add these to your Sunday check-in:

Take progress photos (front, side, back)
Measure all body parts (waist, hip, chest, arm, thigh)
Review exercise log — am I getting stronger?
Review monthly trends (weight, body fat, habits)
Adjust goals if needed
Schedule provider appointment if due
Review bloodwork if recent results

What to look for in your check-in

Good signs (keep doing what you're doing)

Weight trending down (4-week average)
Body fat % decreasing
Muscle mass stable or increasing
Side effects decreasing or stable
Habits consistently hitting targets
Energy and mood improving

Warning signs (make adjustments)

Weight stuck for 4+ weeks (see our plateau guide)
Muscle mass decreasing (increase protein and exercise)
Side effects worsening (talk to provider)
Habits slipping (pick ONE to focus on)
Energy decreasing (check sleep, hydration, calories)
Mood decreasing (see our mental health guide)