We explore why protein is central to metabolic health, how to set daily targets, and how to protect muscle on GLP-1 medications with smart meals and strength training. We share practical sources, timing tips for satiety and blood sugar, and easy ways to increase intake.
• defining protein’s role in muscle, organs, and metabolism
• managing appetite and muscle on GLP-1 medications
• linking muscle mass to independence and longevity
• setting daily targets: 100 g baseline and 1–2 g/kg range
• tracking current intake and adding 10 g per week
• hitting 20–30 g per meal to suppress ghrelin
• using protein-first to stabilize blood sugar
• leveraging the thermic effect of protein
• animal and plant protein sources that fit your taste
• using protein powders and high-protein desserts
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