What To Expect
Day 1
Begin Your Transformation
You'll receive your welcome email and preparation guidance. Set up your environment for success by downloading your Hunger Scale + Food Log and preparing mentally for the transformative experience ahead.
Day 2
Establishing Your Baseline
Take measurements and complete an initial weigh-in. This important baseline data gives a clear starting point to measure progress. Remember, the scale is just a tool providing data—nothing more, nothing less.
Day 5
Finding Your "Why"
Identify the meaningful reasons behind your health journey. You'll discover why skinny isn't motivating long-term and learn to craft powerful "whys" that will sustain you through challenges.
Day 7
The Daily Weigh-In
Establish your first key habit: the daily weigh-in. Learn Dr. Sowa's proven technique for approaching the scale with emotional neutrality—just like brushing your teeth.
Day 12
Mindful Food Logging
Unlike traditional diet tracking, you'll monitor what you eat, your hunger levels, and the circumstances surrounding meals. This awareness creates powerful insights without judgment or restriction.
Day 14
Hydration Revolution
This mini-challenge transforms your hydration habits through creative strategies to increase your fluid intake. This simple adjustment often eliminates side effects many users mistakenly believe are unavoidable.
Day 19
Strategic Meal Planning
Learn how to make food decisions once a week instead of 21 separate times, dramatically reducing decision fatigue and emotional eating. This powerful practice creates a path to long-term success.
Day 21
Protein Power-Up
Discover easy ways to incorporate more protein into your daily routine, which helps maintain muscle mass during weight loss and increases satiety. You'll learn practical strategies that work specifically for GLP-1 users.
Day 27
The Fiber Factor
Learn how to incorporate the right types of fiber to support gut health and regularity while on your medication. This simple addition can dramatically improve your daily comfort and well-being.
Day 28
Celebrating Your Success
Reflect on your progress, celebrate your wins, and solidify your plan for continued success. With all three Habit Foundations firmly established, you'll have the tools for sustainable, long-term results.
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Day 1
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Day 2
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Day 5
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Day 7
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Day 12
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Day 14
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Day 19
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Day 21
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Day 27
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Day 28
Your Challenge Tools
Goal-Getter Resources
Everything you need to prepare for and succeed in the 28-day GLP-1 Goal Getter Challenge.
🏆 Habit Toolkit
Download this toolkit before starting the challenge to set yourself up for success from Day 1. Having these resources ready means you can focus on building your habits rather than searching for materials. The toolkit is designed to complement the daily emails you'll receive throughout the 28-day challenge.
Establish Your Why worksheet
Identify your meaningful motivations beyond appearance
Downloadable tracking templates
Including the Hunger Scale + Food Log and Meal Planner Worksheets
Before/after photo guides
With practical tips to accurately document your transformation
Resource recommendations
Including Dr. Sowa's Amazon favorites for scales and other helpful tools
Community connection information
To join our supportive private Facebook group
🫐 Hunger Scale + Food Log
Food logging is a cricitcal Habit Foundation within the SoWell Method for longterm weight management.
But food logging this way isn’t like using MyFitnessPal or a diet app. You’re not counting calories, or even macros. You’re actually going to log a few things: what you ate and when, how hungry you were, and what mood you were in.
And you’re definitely not stressing about your log. The goal is to eat as usual, and record your choices and the circumstances around them without judgement. Missing a day or a meal isn’t a sign that you’re bad, or carless, or not meant for this journey. It’s a sign that you’re a human being adopting a new habit.
After downloading this digital version of the food log, store it wherever it’s most accessible – on your phone, tablet, or computer. Then, create a daily alarm to remind you to log. The best time to log is right after you eat – most people have terrible food recall, and by the time 24 hours have passed, they have no idea what they ate the day before.
🥗 Meal Planner Worksheets
Click below to download:
Meal Planning is a critical Habit Foundation of the SoWell Method, putting you in the driver’s seat of your food choices.
It disentangles you from that relentless, never-ending question: What am I going to eat next? It allows you to think about your choices once a week, instead of twenty-one times, day in and day out. It allows you to make the majority of your food choices in an optimal state, when you’re well-fed and relaxed.
We recommend weekly meal planning: setting a time once a week to sit down with your calendar and plan out all the meals for yourself and anyone else you’ll cook for in the next seven days. Then, get the groceries you need or make a plan for shopping.
Long-term, weekly meal planning is the goal. But if that’s not the season you’re in, you can still get many of the benefits by using a daily meal planning tool too.
📝 Printable Shopping List
Click here to download.
This list is for all GLP-1 users! Make these your go-tos for managing symptoms as you titrate up on your dose. If you’re having any recurrent side effects, stock these at home, but also in your purse or backpack.
Want to simplify your shopping? The GLP-1 Support System provides you with 17 side effect support ingredients in delicious, convenient stick packs.
