One of the most common things I hear from people on GLP-1 medications is "I'm just not hungry so I'm barely eating." Sound familiar? Here's the problem with that — your body still needs fuel, especially protein, to preserve muscle and keep your energy up. When you don't eat enough, fatigue hits hard. I learned that the hard way. Here's what actually works for me after a year on Mounjaro. The Eating Strategy I aim for 4 smaller meals a day with a focus on hitting 50g of protein per meal. That's my north star. Not calories. Not carbs. Protein first, every single time. Why 50g? Because on a GLP-1 your appetite is suppressed and your eating window is smaller. If you're only eating 2 meals a day you're likely falling dangerously short on protein — which is exactly what drives muscle loss. Small meals work better than big ones for another reason too — large meals are one of the biggest nausea triggers on GLP-1s. Spreading food across 4 sittings keeps your stomach happy and your protein goals on track. My Go-To Protein Sources - Beef jerky — hands down the best on-the-go protein snack I've found. High protein, easy to eat, doesn't upset the stomach. - Eggs — simple, quick, and easy to get down even on low appetite days. - Greek yogurt — high protein and easy on the stomach. - Lean meats — chicken and turkey are staples. - Protein shakes — especially on days when eating feels like a chore. I use Thorne Whey Protein Isolate. It's clean, no fillers, and easy to digest. → [Thorne Protein link: https://get.aspr.app/SH1djm] The Daily Supplement Stack Beyond food, here's what I take every single day: - Creatine (10mg daily) — this has been a game changer for muscle preservation on GLP-1s. I use Thorne Creatine because it's NSF Certified for Sport and mixes clean. → [Thorne Creatine link: https://get.aspr.app/SH1djl] - Fiber supplement daily — GLP-1s slow digestion and getting enough fiber from food alone on a reduced appetite is nearly impossible. Thorne FiberMend is tasteless, dissolves easily, and is well tolerated. → [Thorne FiberMend link: https://get.aspr.app/SH1dkR] - Men's Multivitamin — eating less means you're likely getting fewer micronutrients. A quality multivitamin fills those gaps. - Vitamin D3 — most people are deficient and it plays a critical role in muscle function and immune health.