Nutrition and Health Course Quiz

GLP1 Quick Start Guide

• Getting started on GLP1 Agonists can be tricky and daunting without clear instructions. Always defer to medical advice from your practitioner, but here are some general tips to make it easier.

Do Not Take Shots on a Very Full Stomach

• Having some food in the stomach can be helpful, but only a small amount.
• Take the shot either 2-3 hours after your last meal, or first thing in the morning after your night time fast.
• Taking a shot before bed can be helpful for some, again, with a light snack only in the stomach, NOT a big, heavy dinner.

Avoid High Fat, High Refined Carbs, Junky Foods

• These foods induce nausea and vomiting the most.
• Stick to a high protein, whole foods diet with lots of variety and make what you eat count.

Support Your Digestion

• Digestive enzymes and ox bile can be helpful with meals. Talk to your healthcare provider about dosing.
• Apple cider vinegar (1/2-1 tsp in water with a meal) can also help.

Do Not Overeat

• Consume nutrient-dense foods.
• Focus on protein first: 30 grams 3 times a day, if possible.
• Support digestion using the tips above.
• Don't skimp on nutrients if weight loss is coming off easily.
• Make the foods you eat count.
• Alcohol can make nausea and reflux worse.
• Eat slowly, and stop before feeling full.
• You can no longer eat massive portions.
• Prioritize protein and strength train.
• Losing muscle mass tanks your metabolism.

Be Sure to Get Enough Fiber

• Fiber is important, especially for those with a meat-based diet.
• Guar gum fiber can be helpful.
• Start slow and adjust dose based on your doctor's recommendations.
• Using 1/2 scoop to start and working up from there may be beneficial.
• Fiber can help move bowels or firm up your bowel movements.

Your Gut Flora Will Shift

• Be patient. GLP1 peptides can shift microflora, resulting in initial constipation or diarrhea.
• Consider using guar gum fiber as discussed above, and be patient.
• Talk to your doctor if symptoms aren't resolving. GLP1 peptides slow gut motility.
• Using GLP1 when having small intestinal bacterial overgrowth (SIBO) may worsen things.

Movement & Training is Key

• Movement is essential for good health and weight loss.
• Gut function is impacted by movement.
• Walking 30 minutes a day, preferably outdoors in the morning.
• Dancing works too!
• Protect your muscle! It's your metabolic engine and is crucial for overall health.
• More metabolically busted than you started will happen if you don't eat enough protein and not strength train.
• You will pay for it if you ignore this warning (not strength training).

Disclaimer

• Information provided in this ebook is for informational purposes only.
• Does not substitute medical advice from your physician.
• Do not use the information in this course to diagnose, treat, or prescribe.
• Always consult your physician before making any changes to your diet or medication.

The Quick & Dirty - Section 1

• The foods you eat need to be fuel for the body (to thrive and be adequate).
• The current dietary process is highly toxic, causing issues with our energy system.
• Eating processed foods, little movement, sleep disruption leads to body issues, lack of muscle mass.
• The answer is to adjust our metabolic engine to ensure optimal health. We need a sustainable program to get where we want to go.

Eat & Lift - Section 2

• Focus on nutrient-dense and whole foods.
• Adequate protein, fruits, vegetables (within tolerance), and healthy fats.
• Avoid refined carbohydrates (like crackers, breads, pastas, etc) and refined sugars.
• The goal is to gain muscle mass, which is a vital anti-aging process.
• We are tired enough to go to bed on time.
• We need to eat appropriate foods to fuel our muscle gain.

Sleep & Sweat - Section 3

• Getting sleep is important for metabolic health.
• Insufficient sleep leads to insulin resistance.
• Adequate sleep helps the body clear waste from the day.
• Every day, sweating is almost as important as sleep.
• Heat-shock proteins are a key benefit of sweating, which provide protection against cellular damage.

Sugar & Seed Oils - Section 4

• Refined sugars and industrial seed oils have no place in your diet.
• High consumption of these ingredients is a major culprit in the "diabesity" pandemic.
• This issue started in the US and has spread worldwide.
• Sugar consumption is excessively high for the average American (77 grams of sugar per day).
• High fructose corn syrup (HFCS) is especially detrimental to your liver and metabolism.
• Stick to fruit as a way to satisfy sweet cravings, naturally occurring honey, and dark chocolate (70% cacao or higher).