Metabolic · Anchor Protocol
The GLP-1 Protocol
Stop losing muscle. Start burning fat. Protect the engine.
Target state: Dorsal Vagal Shutdown
Symptoms addressed: GLP-1 side effects on Ozempic, Wegovy, Mounjaro & Zepbound — nausea, anxiety, food noise & cravings, fatigue, brain fog, muscle loss and metabolic crash
Fasting: 12:12 max
Supplement pillars
- I. Lipid Floor: C8 MCT (Bulletproof), Avocado MUFA
- II. Visceral Unlock: TUDCA (Double Wood), Milk Thistle (Jarrow), Berberine Phytosome (Thorne)
- III. Metabolic Shuttle: ALCAR (Jarrow), CoQ10 Ubiquinol, R-ALA
- IV. NS Floor: Magnesium Glycinate, Potassium, LMNT, Glycine
- V. Anti-Atrophy Movement: Resistance training 3×/week (push, pull, hinge), Daily walk ≥7,000 steps, Two 1-min high-intensity bursts per 2 waking hours (VILPA)
Daily timing
| Time | Items |
|---|---|
| 6:30 AM | LMNT water |
| 7:00 AM | ½ Avocado / MCT oil |
| 7:15 AM | Liver & Metabolic supplements |
| 10:00 AM | Movement snack — 1 min stair climb / squats |
| Lunch | Berberine + 10-min walk |
| 3:00 PM | Potassium + movement snack |
| 5:30 PM | Resistance training (Mon/Wed/Fri) |
| 9:00 PM | Mag Glycinate + Glycine |
Devices
- Pulsetto: VNS Rescue
- Oura Gen 4: Glucose, HRV & step tracking
- MitoPRO 300: Liver regeneration (Red/NIR light)
- Fitbit / Apple Watch: Steps + MVPA minutes — the GLP-1 movement gap is invisible without it
Rules
- Protein: 130–160g daily
- Fasting: 12:12 max — extended fasting is contraindicated
- Movement is non-negotiable: GLP-1 users drop ~560 steps/day and 6 MVPA min/day after starting (Maharjan, ENDO 2026, n=753). Lock 7,000 steps + 25 min MVPA as the floor
- Resistance training 3×/week — drug-driven weight loss without lifting is up to 40% lean mass
- Body comp check: DEXA or InBody every 8–12 weeks — scale weight lies
- Apps: Zero & Cronometer for tracking
Peptide layer
- Semaglutide (clinical)
- Tirzepatide (clinical)
- AOD-9604 (research)
- Tesamorelin (off-label)
- MOTS-c (research)