**as of 5/8/2025 – there is an industry update that affects the contents of this post, please see the update here.
When patients ask me, “Can I take a half dose of Ozempic twice a week?” or “Is it safe to microdose Wegovy?”, my answer is: yes, and in most cases, I recommend it.
The reason is simple: semaglutide is a very long-acting medication. A dose change doesn’t take effect right away. It typically takes three to four weeks for that change to show up in the body and for side effects to appear. So if someone increases their dose too quickly, they may feel fine at first—but weeks later, they’re dealing with severe constipation, extreme exhaustion, loss of appetite, or even more serious complications like pancreatitis or gallbladder inflammation.
This is why most of my clients are on a microdosing plan: small, controlled increases—usually by taking a half dose twice a week—and only adjusting the amount once a month. It’s slower than the current dosing model, which gets most people to the full dose in four months. But I’ve found it’s far more sustainable to spread this dosing increase over 12 months.
Microdosing Ozempic: Slower Is Better
The goal of semaglutide isn’t just weight loss. It’s about improving metabolic health in a way that allows the patient to stay active, nourished, and functional.
Here’s what happens when we take a slower, more sustainable approach:
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Weight gain stops immediately—that’s the first win.
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Steady Weight loss follows—typically 2 to 8 pounds per month, depending on the individual.
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Energy stays high, so patients can keep walking, lifting, and doing what they love.
This last point is critical. Obesity isn’t caused by too much activity—it’s caused by too little. If a medication crushes your appetite and drops your intake to 800–1,000 calories a day, that’s not a win. That’s a problem. It can lead to malnutrition, muscle loss, and even more inactivity—because there’s just not enough fuel in the tank.
We’ve seen patients who used to love the gym or running or tennis say they can’t find the energy anymore. That’s not progress—it’s a tradeoff. Losing 10 or even 100 pounds at the expense of energy, digestion, and a healthy lifestyle isn’t the goal. It shouldn’t work that way.
What Is Microdosing Semaglutide?
Microdosing means taking semaglutide more frequently at lower doses, usually by splitting your weekly dose into two smaller injections.
For example:
- Instead of 1 mg once per week, 0.5 mg twice per week.
- Adjust the dose by small amounts monthly, not weekly.
This smooths out the effects on your system, minimizes side effects, and gives your body time to adapt. And with a lower, more even dose, your appetite still drops—but not so severely that you stop eating enough to function.
How to Eat on Semaglutide: Protein Is the Priority
Another major issue I see is protein deficiency. When appetite drops, patients often eat too little—and what they do eat tends to be low in protein. That’s a recipe for muscle loss and low energy.
Here’s the minimum I recommend: 30 grams of protein per meal, three times per day.
That’s 90 grams per day for everyone. Men should aim for 120 grams, if possible.
This is much easier to achieve with a clear meal plan. Appetite suppression makes it easier to follow structure, as long as the plan is built right—lean proteins, whole grains, fruits and vegetables.
Can You Exercise on Ozempic? You Should.
Some people think that because semaglutide helps with weight loss, they don’t need to move. That’s a mistake.
You still need to exercise. And to do that, you need enough energy and calories.
Here’s what I recommend:
- 30 minutes of movement every day
- walk every other day
- Resistance training or light weights on alternate days
- walk every other day
- 6 days a week, with one day of rest
This isn’t a high-performance athlete’s plan. It’s about building a realistic, repeatable schedule that supports fat loss without exhaustion.
Why You Need So Much Water on Semaglutide
Semaglutide increases your need for hydration—especially when your food volume goes down. If you’re not careful, you’ll feel it in the form of:
- Headaches
- Constipation
- Dizziness
- Fatigue
That’s why I include 60 ounces of water per day as a minimum in my protocol. It keeps the system moving and supports digestion, circulation, and overall energy.
The 30-60-90 Plan: My Go-To Framework
I call it the 30-60-90 plan:
- 30 minutes of exercise per day
- 60 ounces of water
- 90 grams of protein
It’s simple. It’s measurable. And it keeps you accountable.
Whether you’re on Ozempic, Wegovy, or compounded semaglutide, the 30-60-90 plan will help you lose fat without crashing your energy, starving your muscles, or sitting on the couch all day waiting for the scale to move.
Final Thought: More Isn’t Always Better
Semaglutide is powerful. But more medication isn’t the answer. Faster weight loss isn’t always better. And hunger suppression isn’t the same thing as health.
If you’re asking questions like:
- Can I take a half dose of Ozempic?
- How much protein do I need on semaglutide?
- Why am I so tired on Wegovy?
- Can I take semaglutide twice a week instead of once?
Then it might be time to rethink the standard protocol—and take a smarter, slower approach.
Because the goal isn’t just to weigh less. The goal is to live better while you get there.
FAQ: Microdosing Semaglutide & Dosing Questions
Yes. Many patients do better with a half-dose of Ozempic taken twice a week. This approach reduces side effects and helps maintain more consistent energy.
Microdosing means taking a smaller amount of medication more frequently—usually twice a week rather than once. This can help reduce common side effects and allow for better control over hunger and energy levels.
Yes. Starting with a half dose is often safer and more tolerable, especially during the first several months. Always discuss your dosing with your provider.
You’ll likely experience fewer digestive issues, less fatigue, and more energy for physical activity. Appetite suppression will still occur, but more gradually.
Minimum of 90 grams per day, ideally spread across three meals. Men often benefit from up to 120 grams. A high-protein diet preserves muscle and helps prevent fatigue.
Indirectly, yes. While Wegovy may initially cause low energy as appetite drops, following a structured plan with adequate protein and hydration can lead to more consistent and improved energy over time.
Because semaglutide suppresses hunger and thirst cues. Drinking 60+ ounces of water helps prevent dehydration, headaches, fatigue, and constipation.
Yes, and it’s often recommended to reduce side effects. Always discuss your dosing plan with a provider.
Exercise helps preserve muscle mass, energy, and metabolic function. Without it, weight loss may increasingly come from muscle rather than mostly fat.
THIS IS NOT MEDICAL ADVICE. NO DOCTOR-PATIENT RELATIONSHIP HAS BEEN CREATED. DISCUSS WITH YOUR DOCTOR ANY TREATMENT PLAN.
