Here's why: Smaller portions = less nausea: Your stomach empties more slowly on GLP-1s, so large meals can sit uncomfortably Better protein distribution: Spreading protein across 4-5 meals (20-30g each) optimizes muscle protein synthesis More consistent energy: Eating every 3-4 hours prevents energy crashes Easier to meet totals: It's simpler to eat 25g protein five times than 40g three times when appetite is low Sample timing schedule: 7:30 AM - Breakfast (25-30g protein) 10:30 AM - Mid-morning snack (15-20g protein) 1:30 PM - Lunch (25-30g protein) 4:00 PM - Afternoon snack (15-20g protein) 7:00 PM - Dinner (25-30g protein) Pre and Post-Workout Nutrition If you're doing strength training (and you should be!), protein timing around workouts matters: Pre-workout: small protein + carb snack 1-2 hours before (e.g., Greek yogurt with berries) Post-workout: protein-rich meal within 2 hours (e.g., chicken with sweet potato, or a Clean Eatz high-protein meal) Target: 20-30g protein post-workout to support muscle recovery Evening Eating Guidelines Many GLP-1 users find that eating too close to bedtime worsens reflux and disrupts sleep
Simple timing framework Baseline Discuss baseline labs before starting, especially with autoimmune disease, gut symptoms, active injury, infection concern, liver disease, kidney disease, or copper concerns
Look, M., Dunn, J
10 Adverse events were predominantly mild to moderate gastrointestinal symptoms, including nausea, vomiting, and decreased appetite, with no significant increases in hypoglycemia or cardiovascular events reported
If your aim is to reduce cardiovascular disease, restricting its use to a limited time only and for those with the highest BMIs doesnt make sense. The SELECT trial enrolled 17,604 adults aged 45 years and older with a BMI of 27 kg/m2 or higher and established atherosclerotic CVD
Its a critical proof of concept showing that not only can the spleen host new tissue, but it can support it long enough to function effectively
