Supporting digestion, blood sugar balance, energy, and metabolism while preventing nutrient depletion.
β¨ Healing Beyond the Injection
Whether youβre currently using a GLP-1 medication (like Semaglutide, Tirzepatide, or Ozempic) or supporting someone who is β this guide is for you.
These medications can be incredible tools for balancing blood sugar and curbing appetite, but they also change how your body absorbs nutrients, builds muscle, and maintains metabolism.
By focusing on digestion, blood sugar balance, and nutrient-dense foods, you can:
-
Protect lean muscle through healthy weight changes
-
Support gut, liver, and mitochondrial health for steady energy
-
Build lasting metabolic flexibility β not quick fixes
This isnβt about restriction , itβs about restoration.
When you align your nutrition, movement, and mindset, your body can do what itβs designed to do: heal, regulate, and thrive. π
πΏ GLP-1 Support Protocol
π§ 1οΈβ£ Daily Foundation
β Energy Bits or Greens β fill in micronutrient gaps and support mitochondrial energy
π³ Protein at every meal β aim for 25β35g per meal to preserve muscle
π§ Hydration β at least 80β100 oz of water per day with electrolytes (sodium, potassium, magnesium)
ποΈββοΈ Strength training β 3x per week minimum to prevent lean muscle loss
π½οΈ 2οΈβ£ Food Focus
| Category | Examples | Why It Matters |
|---|---|---|
| π₯© Protein (priority!) | Chicken, turkey, fish, eggs, Greek yogurt, tofu, cottage cheese, collagen | Prevents muscle breakdown & supports metabolism |
| π₯¦ Fiber-rich veggies | Broccoli, spinach, zucchini, asparagus, leafy greens | Keeps digestion regular & supports satiety |
| π₯ Healthy fats | Avocado, olive oil, chia seeds, walnuts, salmon | Balances hormones & keeps blood sugar steady |
| π Low-glycemic carbs | Quinoa, sweet potatoes, lentils, oats, berries | Provides steady energy & gut-friendly fiber |
| π§ Mineral-rich foods | Pumpkin seeds, sea salt, dark leafy greens | Helps maintain electrolyte balance |
| π₯ Hydrating foods | Cucumber, watermelon, oranges, soups, bone broth | Supports fullness & hydration |
π Tip: Focus on nutrient density per bite rather than meal size β GLP-1 often decreases appetite.
π§ 3οΈβ£ Hydration & Digestion Support
-
π° Drink water 30 minutes before meals, not during, to support stomach acid
-
β‘ Add electrolytes daily (Relyte, Ultima, or trace minerals)
-
πΏ Include ginger, lemon, or aloe vera juice to support motility
-
π© If constipated β Magnesium citrate or Bowel Mover (CellCore) before bed
-
π If bloated β Take digestive enzymes or bitters before meals
π―οΈ 4οΈβ£ Lifestyle Habits
| Habit | Supportive Practice |
|---|---|
| π΄ Sleep | 7β9 hrs nightly β poor sleep worsens insulin resistance |
| ποΈββοΈ Strength Training | Focus on major muscle groups 3x per week |
| πΆ Movement | 5β10 min walk after meals to support glucose control |
| π§ Stress | Deep breathing, magnesium soaks, journaling |
| π΅ Digital Detox | Keep phone out of the bedroom to improve sleep |
| βοΈ Sunlight | 0β20 min morning sun supports metabolism & mood |
πΈ 5οΈβ£ Supplement Support (General Guidance)
(Always adjust to lab or hair analysis results)
β¨ Magnesium β supports relaxation & motility
β‘ B-complex β boosts energy and detox support
π§ Omega-3s β anti-inflammatory and supports cell health
π§ Electrolytes β maintain hydration and energy
π₯€ Protein powder β easy-to-digest (whey isolate, beef based, collagen, or plant-based)
π 6οΈβ£ Example Daily Flow
π
Morning:
Warm lemon water + electrolytes
Protein-rich breakfast (e.g., eggs + avocado + greens)
Light movement or strength training
π Midday:
Balanced lunch (chicken, quinoa, greens, olive oil)
Take digestive enzymes before meals
π΅ Afternoon:
Energy Bits or smoothie with protein + greens
10-minute walk
π Evening:
Salmon, sweet potatoes, and veggies
Magnesium + screen-free wind-down routine before bed
β¨ Encouragement
Remember, this journey is about healing your metabolism from the inside out.
Nourish your body with whole foods, rest, and consistency.
Your body is learning to trust the process again π
π Donβt forget: We have spots open this month for Hair Analysis. Link to Book: https://ghw.practicebetter.io/#/65a707a4a73ebff6df550568/bookings
Responses