Everything we’d tell you
on the call, written down.

Your gut already makes two hormones after you eat: GLP-1 and GIP. They tell your brain you’re full and tell your stomach to slow down. Tirzepatide works on both receptors at once, which is why it’s described as dual-action.

• GLP-1 side: signals fullness to the brain, slows how fast food leaves your stomach, and helps steady blood sugar.
• GIP side: acts on fat cells and supports insulin sensitivity, and appears to amplify the GLP-1 effect.
• Why food noise quiets: the constant mental chatter about food is driven by hormone signalling, not willpower. Turn the signal back up and the chatter drops.
• Why you feel full sooner: slower gastric emptying means smaller portions genuinely satisfy you, instead of you white-knuckling through a smaller plate.
• What it doesn’t do: it doesn’t choose your protein, protect your muscle, or build the habits that hold after you taper. That part is the plan.

The medication creates the conditions. What you do around it decides the outcome. These six come first, before anything else — and they’re the ones our dietitians build every plan on.

• Protein first, every day. Roughly 1 gram per pound of your goal weight, spread across meals. This is the single highest-leverage habit on a GLP-1.
• Strength train three times a week. Resistance work is the proven way to hold onto muscle while fat comes off. Cardio alone won’t do it.
• Hydrate deliberately. Around 80–100 oz of water daily. Dehydration makes every side effect worse and stalls progress.
• Eat small and often. Two or three smaller meals beat one large one. Big meals are the most common nausea trigger.
• Cover the gaps. Eating less means fewer nutrients. A multivitamin, magnesium, B12 and vitamin D are the usual bases, and creatine helps with muscle.
• Don’t tough it out alone. Side effects are manageable, and there’s usually something simple that helps. Tell your provider early rather than quitting in week three.

Nutrition, movement and hydration are our lane as dietitians. Anything about your dose, a missed injection, or symptoms you’re having right now goes to your prescribing physician.

All three sit in the same family, but they work through a different number of hormone pathways, and that difference is what most of the comparison comes down to.

• Semaglutide — one pathway. GLP-1 only. The longest real-world track record and the most name recognition.
• Tirzepatide — two pathways. GLP-1 plus GIP. This is what our 90-Day program uses.
• The honest part: the best medication is the one that fits your history, your response, and your tolerance. That’s a physician’s call after reviewing your intake, not something a comparison table decides.