The GLP-1 Support Protocol
If you're on a GLP-1,
these are my
non-negotiables.
The drug reduces your appetite. What you do next decides whether you get lean or just smaller. This isn't theory. I've researched and personally tested everything in this guide. This is the exact protocol I've put together for myself on GLP-1s.
01 / The Absolute Priority
Protein
GLP-1s make it very easy to under-eat. If you are in a steep caloric deficit and not eating enough protein, your body will break down your own muscle tissue for energy. Clinical data shows that 25 to 40% of total weight lost on GLP-1s can be lean mass if protein and training are not prioritised.
Aim for at least 1.2g to 1.6g of protein per kg of bodyweight. Most people on GLP-1s are nowhere near this because the appetite suppression makes it easy to miss. Make protein the priority at every meal. Build your plate around it, then fill in the rest.
It is not just about total daily protein. Distributing your intake throughout the day, aiming for 25 to 40g per meal, helps maximise how much your body can actually use. High-quality sources with a complete amino acid profile are ideal, especially essential amino acids, which the body cannot synthesise and must come from food.
Protein Options for Low Appetite
When your appetite is suppressed, eating large volumes of food is difficult. Focus on protein-dense foods that deliver a high amount of protein in a small volume.
| Food Source | Serving | Protein |
|---|---|---|
| Greek Yogurt | 1 serving (170g) | 15 to 20g |
| Cottage Cheese | ½ cup | 14g |
| Eggs | Per egg | 6g |
| Lean Poultry / Fish | 3oz (85g) | 25g |
| Edamame | 1 cup | 17g |
| Protein Shake | 1 to 2 scoops | 20 to 40g |
Liquid protein is often the most practical option on a GLP-1. Shakes require less gastric capacity, are easier to consume when nauseous or full, and can be sipped slowly rather than eaten in one sitting.
Grass-fed, highly bioavailable, and easy on the stomach. Mixes perfectly and gives a clean hit of protein without the bloating that comes from cheaper concentrates.
02 / Free Non-Negotiable
Resistance Training
Cardio burns calories. Resistance training sends a biological signal to your body to preserve muscle tissue. These are fundamentally different things, and on a GLP-1 the distinction matters enormously.
When you are in a significant caloric deficit, your body looks for fuel wherever it can find it. That includes your muscle. The only way to tell your body that your muscle is too important to burn is to use it under load. Lift heavy, target major muscle groups, and do it consistently.
3 to 4 resistance training sessions per week targeting major muscle groups (squats, deadlifts, presses, rows). You do not need to run yourself into the ground. The drug creates the deficit. The weights decide what fills it.
03 / Daily Foundation
Daily Micronutrients
When you eat significantly less food, your caloric intake drops. But your body's need for vitamins, minerals, and antioxidants does not. In fact, rapid weight loss increases metabolic stress on every system in your body.
If you are eating half the food you used to, you are getting half the nutrients. A high-quality, comprehensive daily essential supplement fills those gaps and keeps your body performing at its best while you lose weight. This is non-negotiable.
Every morning as part of my daily routine. The foundation everything else sits on.
04 / Digestive Support
Digestive Enzymes, Fibre & Meal Structure
GLP-1s slow down your digestion. Food sits in your stomach longer than it should, and stomach acid production drops. This leads to bloating, reflux, and poor nutrient absorption even when you are eating well.
One of the most common and most embarrassing side effects on GLP-1s is bad breath. This is caused by food sitting in the stomach too long and fermenting due to reduced stomach acid. Restoring that acid environment with Betaine HCl and supporting proper digestion with enzymes directly addresses this. If you have noticed it, you are not alone and it is fixable.
The fix works on three levels:
Digestive enzymes at the start of every meal. Fibre once daily. I started with half a serving and built up over two weeks.
05 / Gut & Cellular Repair
Phospholipid Complex
Eating less means you are taking in fewer dietary phospholipids. Combined with altered gut motility from the drug, your intestinal barrier takes a hit that most people never address.
Phosphatidylcholine (PC) makes up approximately 40% of your intestinal mucus layer. It is also the dominant structural component of every cell membrane in your body and plays a critical role in liver function. Supplementing a full-spectrum Phospholipid Complex gives your body the raw materials to rebuild the gut lining and support liver health while the drug does its work.
Daily, with food. The liquid form is more bioavailable as it naturally forms liposomes in the gut.
06 / Hydration & Performance
Electrolytes
When you eat less food, your intake of sodium, potassium, and magnesium drops significantly. GLP-1s also blunt your natural thirst drive, meaning you are likely drinking less water than you think.
Most of the fatigue, headaches, and brain fog that people blame on the drug is actually low-grade dehydration and mineral depletion. It is one of the most common and most overlooked issues on GLP-1s. It is also one of the easiest to fix. Drink smarter, not just more.
- Sodium supports fluid balance and nerve function
- Potassium is essential for muscle contraction and heart function
- Magnesium supports sleep quality, muscle recovery, and insulin sensitivity
One sachet in water daily, usually mid-morning. The elderberry lime flavour is genuinely good and makes it easy to stay consistent.
07 / Free Non-Negotiable
Sleep
GLP-1s alter hunger hormones, specifically ghrelin and leptin, which are tightly linked to your sleep architecture. Poor sleep spikes cortisol, which directly accelerates the muscle breakdown you are already fighting against on a caloric deficit.
You can nail your protein targets and train consistently, but if you are sleeping 5 hours a night you are leaving massive results on the table. Sleep is when muscle protein synthesis peaks. It is when your gut repairs itself. It is when your brain consolidates the hormonal signals that regulate appetite the next day.
Poor sleep on a GLP-1 creates a negative feedback loop. Low sleep raises cortisol, cortisol breaks down muscle, less muscle means a slower metabolism, and a slower metabolism makes fat loss harder. Prioritising sleep is not optional. It is the multiplier that makes everything else work.