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Lighter Days

Sourced, dated answers to the questions that come up when you are eating less — what to eat, how much protein, how much water, which nutrients slip first. Every number has a citation, and nothing here is a sales pitch.

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Hair and skinGLP-1 medications and hair shedding Shedding reported on these medications is almost always telogen effluvium — temporary, and tied to the pace of change rather than the drug. What... 10 min read
Vitamins and supplementsWhat is a "GLP-1 supplement", and what it can't do A marketing term with two meanings: products claiming to act like GLP-1, and ordinary nutrition sold alongside the medication. Neither works like the drug. 9 min read
Energy and regularityFiber and staying regular on a GLP-1 Drink enough, add fiber from food gradually, keep moving and eat at regular times. Targets, a food table and the types of fiber supplement. 8 min read
Vitamins and supplementsBest vitamins to take while on a GLP-1: what runs low and why The vitamins and minerals most likely to run low on a GLP-1, in one table: why each can fall, the adult RDA and upper... 12 min read
Vitamins and supplementsBest supplements to take with a GLP-1: tirzepatide, semaglutide and what to skip Which supplements to take on a GLP-1 such as tirzepatide or semaglutide: a shortlist with when each makes sense and what to check first,... 15 min read
Energy and regularityWhy GLP-1s can leave you tired Tiredness is reported by about 1 in 10 people on GLP-1 medications. The usual causes, what to try first, and when to call your... 10 min read
HydrationDo you need electrolytes on a GLP-1? Sometimes. Electrolytes come from food, so intake falls when you eat less. When they matter, when plain water is enough, and how to read... 9 min read
Protein and muscleKeeping muscle while on a GLP-1 Strength training at least twice a week and enough protein. What the trials show about lean mass, and a simple weekly plan. 9 min read
Protein and muscleHow much protein should you eat on a GLP-1? At least 0.8 g per kg of body weight a day, and often more. The numbers, a table by body weight, and how to... 10 min read
HydrationHow much water should you drink on a GLP-1? There is no GLP-1-specific number. The reference intake is about 3 liters of beverages a day for men and 2.2 for women. A schedule... 9 min read
EatingWhat is the GLP-1 diet? There is no official GLP-1 diet. The phrase describes the protein-first, small-meal pattern medical societies recommend alongside GLP-1 medications. 8 min read
EatingWhat to eat on a GLP-1 when you're not hungry Eat by the clock, keep portions very small and pick foods that pack protein into a few bites. Why skipping food backfires, and what... 8 min read
EatingWhat to eat on a GLP-1: a simple daily plate Small, regular meals built around protein, with fruit or vegetables, a little whole grain and water. The plate, a sample day and what the... 8 min read
EatingWhat to eat when you're eating less: the complete guide When you eat less, every bite and sip has to carry more. Protein first, fluids on a schedule, fiber slowly, and the vitamins and... 14 min read