Dr. Jen's
GLP-1 Protocol

Step 1 Baseline before you start 

1. Body composition baseline
   DXA or InBody at minimum, plus waist and hip measurements
2. Labs
   A1c fasting insulin CMP eGFR lipids thyroid panel if clinically indicated, B12 and vitamin D
3. Nutrition baseline
   current daily protein intake and total calories
4. Strength baseline
   5 rep max estimates or performance markers and step count

Why
Lean mass loss can be a meaningful portion of total weight loss on GLP 1 therapies, so you want a baseline and a plan to protect muscle. 

 

Step 2 Medication approach

Core rules

* Use the lowest effective dose that produces steady fat loss without crashing appetite
* Avoid aggressive dose escalation if you are not meeting protein and strength targets
* If appetite is too suppressed to hit protein, that is a red flag for muscle loss risk

Clinical trial sub-studies show weight loss is predominantly fat, but lean mass is also reduced, and reviews and meta analyses highlight lean mass loss as a consistent finding, especially with more potent agents. 

 

Step 3 Protein and nutrition targets

Protein goals

* Minimum 30 g protein per meal
* Target 120 g per day as your default starting goal
* If patient is larger or already lifting, consider protein by body weight

 

Common evidence based ranges during resistance training and weight loss are about 1.2 to 1.6 g per kg, and in some contexts 1.6 g per kg or more is used to support lean mass. 

 

Meal order

* Protein first at each meal (this is soou don't get too full on the GLP1 that you don't eat your protein
* Then fiber and produce
* Then starches and fats

 If nausea or low appetite (if dosed properly this shouldn't happen to the extreme) 

Use protein as a prescription

* 25 to 30 g whey or essential amino acid supported shake, 1 to 2 times per day as needed
* Split protein into 4 feedings rather than 2 large meals

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Step 4 Training and movement plan

Strength training

* Lift 3 to 4 days per week
* Focus progressive overload

  * 6 to 12 sets per muscle group per week as a practical target
  * Prioritize legs, glutes, back and chest.
* Keep at least 2 lower body days weekly if midlife female and sarcopenia risk

Why? Resistance training is one of the strongest levers for preserving lean mass during weight loss, and higher protein improves the lean mass response, especially when paired with resistance exercise. 

 

Cardio

* Walking 12 percent incline, 3.0 mph, 30 minutes, 3 days weekly
  Add a minimum daily step target too
* 7,000 to 10,000 steps daily as tolerated

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Step 5 Supplements from HealthyByDrJen

My is positioned to support muscle, sleep, insulin signaling, and mitochondrial resilience.

Creatine Monohydrate

* 5 g daily, any time, every day
Creatine with resistance training improves lean tissue mass and strength, including in older adults, and is one of the best studied muscle preserving supplements. ([PubMed][4])

 Inositol

* Use your Inositol+ 1 scoop daily
Myoinositol has evidence for improving insulin sensitivity and metabolic markers in specific populations and is widely studied in metabolic and endocrine contexts. 

Tri Mag

* 2 -4 capsules nightly
Magnesium and sleep evidence is mixed overall, but RCT reviews suggest possible improvements in sleep onset latency in some groups, and newer trials exist for specific magnesium forms. ([PubMed][6])

Mitoboost- Mitochrondria focused multivitamin 
*Mitoboost 2 capsules daily
  Evidence note
Mitochondrial support nutrients such as CoQ10 have meta analytic evidence for reducing fatigue symptoms in some settings. 

Peptistrong- found in Longevity and Performance Peptides

PeptiStrong™ was shown to significantly improve strength recovery, restoration, reduce fatigue, and positively modulated markers related to muscle homeostasis

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Recommended

* Electrolytes daily, especially if nausea or low water intake (check out my favorites here) 
 

Step 6 Monitoring plan to protect lean mass

Every 2 to 4 weeks

* Weight trend and waist measurement
* Protein compliance and strength progression
* Symptoms check nausea constipation dizziness fatigue

Every 8 to 12 weeks

* Body composition check
* Strength markers check
* Labs as clinically indicated

Red flags that mean you adjust immediately and check with your physician you are working with

* Rapid weight loss with strength dropping
* Protein consistently under 90 g per day
* Persistent nausea limiting nutrition
* Dizziness dehydration orthostasis
* Severe constipation or abdominal pain
* Signs of gallbladder or pancreatitis type pain
* Mood changes or insomnia that persist

GLP 1 safety note: GI side effects are common, and abdominal pain patterns that suggest pancreatitis or gallbladder disease warrant urgent evaluation

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We are not chasing a smaller number on the scale.
We are chasing a better body composition.
The goal is fat loss while protecting and building lean muscle, because muscle is your metabolic engine and your long term health insurance. Potent GLP 1 therapies can reduce both fat and lean mass, so protein plus progressive strength training is non negotiable.