Supporting digestion, blood sugar balance, energy, and metabolism while preventing nutrient depletion.
โจ Healing Beyond the Injection
Whether youโre currently using a GLP-1 medication (like Semaglutide, Tirzepatide, or Ozempic) or supporting someone who is โ 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:
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Protect lean muscle through healthy weight changes
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Support gut, liver, and mitochondrial health for steady energy
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Build lasting metabolic flexibility โ not quick fixes
This isnโt about restriction , itโs about restoration.
When you align your nutrition, movement, and mindset, your body can do what itโs designed to do: heal, regulate, and thrive. ๐
๐ฟ GLP-1 Support Protocol
๐ง 1๏ธโฃ Daily Foundation
โ Energy Bits or Greens โ fill in micronutrient gaps and support mitochondrial energy
๐ณ Protein at every meal โ aim for 25โ35g per meal to preserve muscle
๐ง Hydration โ at least 80โ100 oz of water per day with electrolytes (sodium, potassium, magnesium)
๐๏ธโโ๏ธ Strength training โ 3x per week minimum to prevent lean muscle loss
๐ฝ๏ธ 2๏ธโฃ Food Focus
| Category | Examples | Why It Matters |
|---|---|---|
| ๐ฅฉ Protein (priority!) | Chicken, turkey, fish, eggs, Greek yogurt, tofu, cottage cheese, collagen | Prevents muscle breakdown & supports metabolism |
| ๐ฅฆ Fiber-rich veggies | Broccoli, spinach, zucchini, asparagus, leafy greens | Keeps digestion regular & supports satiety |
| ๐ฅ Healthy fats | Avocado, olive oil, chia seeds, walnuts, salmon | Balances hormones & keeps blood sugar steady |
| ๐ Low-glycemic carbs | Quinoa, sweet potatoes, lentils, oats, berries | Provides steady energy & gut-friendly fiber |
| ๐ง Mineral-rich foods | Pumpkin seeds, sea salt, dark leafy greens | Helps maintain electrolyte balance |
| ๐ฅ Hydrating foods | Cucumber, watermelon, oranges, soups, bone broth | Supports fullness & hydration |
๐ Tip: Focus on nutrient density per bite rather than meal size โ GLP-1 often decreases appetite.
๐ง 3๏ธโฃ Hydration & Digestion Support
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๐ฐ Drink water 30 minutes before meals, not during, to support stomach acid
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โก Add electrolytes daily (Relyte, Ultima, or trace minerals)
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๐ฟ Include ginger, lemon, or aloe vera juice to support motility
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๐ฉ If constipated โ Magnesium citrate or Bowel Mover (CellCore) before bed
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๐ If bloated โ Take digestive enzymes or bitters before meals
๐ฏ๏ธ 4๏ธโฃ Lifestyle Habits
| Habit | Supportive Practice |
|---|---|
| ๐ด Sleep | 7โ9 hrs nightly โ poor sleep worsens insulin resistance |
| ๐๏ธโโ๏ธ Strength Training | Focus on major muscle groups 3x per week |
| ๐ถ Movement | 5โ10 min walk after meals to support glucose control |
| ๐ง Stress | Deep breathing, magnesium soaks, journaling |
| ๐ต Digital Detox | Keep phone out of the bedroom to improve sleep |
| โ๏ธ Sunlight | 0โ20 min morning sun supports metabolism & mood |
๐ธ 5๏ธโฃ Supplement Support (General Guidance)
(Always adjust to lab or hair analysis results)
โจ Magnesium โ supports relaxation & motility
โก B-complex โ boosts energy and detox support
๐ง Omega-3s โ anti-inflammatory and supports cell health
๐ง Electrolytes โ maintain hydration and energy
๐ฅค Protein powder โ easy-to-digest (whey isolate, beef based, collagen, or plant-based)
๐ 6๏ธโฃ Example Daily Flow
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Morning:
Warm lemon water + electrolytes
Protein-rich breakfast (e.g., eggs + avocado + greens)
Light movement or strength training
๐ Midday:
Balanced lunch (chicken, quinoa, greens, olive oil)
Take digestive enzymes before meals
๐ต Afternoon:
Energy Bits or smoothie with protein + greens
10-minute walk
๐ Evening:
Salmon, sweet potatoes, and veggies
Magnesium + screen-free wind-down routine before bed
โจ 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 ๐
๐ Donโt forget: We have spots open this month for Hair Analysis. Link to Book: https://ghw.practicebetter.io/#/65a707a4a73ebff6df550568/bookings
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