Healthy Habits, Lasting Results
Dietary Guidelines
Eat small, frequent meals
• Large meals can worsen nausea or fullness
• Eat slowly, chew thoroughly
Protein first - Aim for around 1.2 to 1.6 grams per kilogram of body weight everyday
• Lean protein helps preserve muscle and improves satiety
• Examples: Chicken, fish, eggs, Greek yogurt, tofu, cottage cheese, protein shakes, etc.
High, but gradual fiber - Aim for 30 grams daily
• Whole grains, vegetables, legumes, berries
• Increase intake slowly to avoid bloating
• Pair with adequate fluid intake (8 or more cups of water per day) to limit constipation
Healthy fats in moderation
• Avocado, nuts, olive oil, fatty fish.
• Avoid greasy/fried foods, which can worsen nausea.
Complex carbs over refined
• Oats, quinoa, brown rice, lentils, sweet potato.
• Limit white bread, pastries, sugary drinks.
Hydration is key
• Sip water throughout the day (not large gulps).
• Some patients tolerate warm/room temp better than cold.
Limit alcohol
• Can worsen GI side effects and affect blood sugar control.
Exercise Goals
Strength training (highest priority) – 2–4x/week
• Bodyweight moves, resistance bands, dumbbells, or machines
• Maintains muscle, boosts metabolism, supports bone health
Cardio (aerobic exercise) – 150 min/week (moderate) OR 75 min/week (vigorous)
• Brisk walking, cycling, swimming, elliptical
• Improves heart health, aids fat loss, and increases stamina
High-intensity intervals (optional) – 1–2x/week if tolerated
• Short bursts of jogging, rowing, or bike sprints
• Increases calorie burn, efficient workouts
Flexibility & mobility – daily or as warm-up/cool-down
• Yoga, stretching, Pilates
• Reduces injury risk, improves range of motion
NEAT (non-exercise activity thermogenesis) – daily
• Walking breaks, taking stairs, and standing more often
• Adds calorie burn and supports overall movement
Supplement Spotlight
Supports Weight Loss
- Berberine
Works with GLP-1 receptor agonists by increasing secretion of your body’s natural GLP-1 hormone.
- HiPhenolic
Works with GLP-1 receptor agonists by enhancing satiety, controlling appetite, and boosting basal metabolic rate to increase calories burned at rest.
- CoQ10
Increases Cellular energy production.
- Vitamin B Complex
Works with GLP-1 receptor agonists to support and improve metabolism of glucose and fatty acids, which increases cellular energy production.
Restores Depleted Vitamins
- Collagen, Biotin, and Hair, Skin, & Nails
Prevents brittle nails and hair loss caused by decreased micronutrient and protein absorption
- Vitamin D
Restores Vitamin D that is depleted with use of GLP-1 receptor agonists
Reduces Side Effects
- Ginger
Reduces incidence of nausea and vomiting (#1 most troublesome side effect for new patients)
- Magnesium Glycinate
Prevents GI side effects like constipation
- Orthobiotic (Probiotic)
Prevent GI side effects like diarrhea and constipation and aids in nutrient absorption
- Digestive Enzymes
Prevent GI side effects like nausea and vomiting