Protocolby Health Food Experts

The core supplements

The clean, evidence-based foundation — and why each one matters more when you're eating less on a GLP-1 journey.

Protein

The single most important card on a GLP-1 journey.

Omega-3

The most-recommended foundation, full stop.

Vitamin D3 + K2

The gap so many people quietly have.

Magnesium

Calm, rest, and comfortable digestion.

Creatine

Cheap, proven, and muscle-protective.

Fiber

The most direct lever for comfortable digestion.

Electrolytes

Steady energy and hydration, no sugar needed.

Multivitamin

A simple base layer when you're eating less.

What we actually recommend

Our top clean, third-party-tested pick in each category. See Good / Better / Best on each guide.

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Deep dives

All guides →
10 min read

The complete GLP-1 nutrition guide

When you eat less, every bite needs to do more work. This guide covers the core nutrition priorities for anyone on a GLP-1 medication so you can protect muscle, stay comfortable, and keep energy steady.

9 min read

Protein on a GLP-1: the deep dive

Protein is the single most important nutrient to protect when appetite drops significantly. Here is everything you need to know about hitting your target when eating at reduced volume.

10 min read

How to protect muscle on Ozempic, Wegovy, and Mounjaro

Studies show that 25 to 40 percent of total weight lost on GLP-1 medications can come from lean mass, not fat. That outcome is not inevitable — this guide explains exactly what drives it and how to prevent it.

9 min read

What to eat on a GLP-1: sample meal plans

Knowing what to prioritize is one thing; knowing what to actually put on your plate is another. These sample meal plans are built for reduced stomach capacity, high protein, and practical preparation.

Compare the picks — LMNT vs Liquid IV, whey vs plant, and more

Free guide

The 7-day GLP-1 nutrition starter

A simple, protein-first week of eating for a lighter appetite. Free PDF, straight to your inbox.

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General wellness and nutrition information, not medical advice. We help with nutrition, not medication — talk to your clinician or pharmacist about your medication and routine.