Public protocols

GLP-1: Optional Support Based on Individual Needs

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Optional Supplement Support — Choose Based on Your Needs The supplements below are optional and are not intended for everyone to take. Choose support based on your individual symptoms, dietary intake, and needs. Digestive Comfort — MegaGuard® Consider for occasional nausea, uncomfortable fullness, bloating, or digestive discomfort . Digestion + Microbiome — DigestMate® Consider for gas, bloating, fullness, or difficulty comfortably digesting meals . Provides digestive enzymes along with probiotic support. Probiotic Support — MegaSporeBiotic® Consider when more dedicated gut microbiome and intestinal support is desired. Fiber + Regularity — Psyllium Husk Consider when fiber intake is low or additional bowel regularity support is needed. Increase gradually and always take with adequate fluids. Magnesium Citrate Consider for additional magnesium and bowel regularity support , particularly when constipation is a concern. Electrolytes — Electrolyte Synergy™ Consider when additional hydration and electrolyte support is needed, such as with low fluid intake, exercise, heat, vomiting, or diarrhea. Omega-3 EPA + DHA Consider when you do not regularly consume fatty fish or would benefit from additional cardiovascular and metabolic health support. Designs for Health Whole Body Collagen. This provides hydrolyzed collagen peptides in an easy-to-use powder that can be added to beverages or foods. I like including collagen as an optional supplement for those interested in additional skin, joint, bone, and connective tissue support, while keeping adequate complete protein, resistance training, and overall nutrition the priorities for maintaining muscle during weight loss. Not sure what you need? Please discuss your individual supplement needs with your registered dietitian, Katie , during one of your scheduled sessions in this program. This allows recommendations to be personalized based on your diet, symptoms, medications, medical history, and goals.

GLP-1 Foundational Supplement Recommendations

Supplement Support While Using a GLP-1 Medication While GLP-1 medications significantly reduce appetite and overall food intake to support weight loss, eating less also means fewer opportunities to obtain adequate protein, vitamins, minerals, fiber, and other important nutrients. Supplements can be used strategically to help fill nutritional gaps, support digestive comfort and regularity, and help protect muscle and overall nutritional status while taking a GLP-1 medication. Your individual needs depend on your food intake, symptoms, medical history, medications, laboratory values, activity level, and how well you are tolerating your GLP-1 medication. Whenever possible, use food first and supplements strategically. ▹ Consider as Foundational: A high-quality multivitamin/mineral, Adequate protein from food and/or protein supplementation Muscle-preservation strategy

Joint Health

FOUNDATIONAL FOODS to support joint health 1. Complete Proteins Poultry, fish, eggs Bone broth Collagen-rich cuts 2. Vitamin C (collagen synthesis cofactor) Citrus Bell peppers Berries Cruciferous vegetables 3. Sulfur-rich foods (structural integrity) Garlic, onions Broccoli, Brussels sprouts Asparagus 4. Omega-3 fats (anti-inflammatory) Wild salmon, sardines Chia, flax 5. Antioxidant-rich produce Berries Leafy greens Colorful vegetables

Travel Supplements

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Travel Supplement Quick Guide (Optional Support While Traveling) These supplements can support hydration, digestion, sleep, and immunity during travel. They are tools — not replacements for food, movement, and sleep. Magnesium Citrate Best for: Travel constipation Why: Travel, dehydration, and schedule changes can slow digestion. How it helps: Draws water into the colon and supports bowel movements. How to use: 200–300 mg in the evening as needed. Note: May cause loose stools if too much. Magnesium Glycinate Best for: Sleep + calming the nervous system Why: Travel disrupts sleep and increases stress hormones. How it helps: Supports relaxation, muscle recovery, and sleep quality. Bonus benefits: May reduce anxiety and muscle tension. How to use: 200–400 mg 30–60 minutes before bed. Thorne Electrolyte Packets Best for: Hydration + fatigue Why: Flying, alcohol, and heat increase fluid loss. How it helps: Supports hydration, energy, and reduces headaches. How to use: 1 packet daily in water while traveling. Vital Proteins Collagen (Single Servings) Best for: Easy protein support Why: Travel meals are often carb-heavy and low in protein. How it helps: Supports blood sugar stability, muscle maintenance, and joint health. How to use: Mix 1 packet into coffee, tea, or smoothies. Metagenics Immune Defense Packs Best for: Immune support during travel Why: Flights, crowds, and sleep disruption stress the immune system. How it helps: Provides vitamin C, D, zinc, and antioxidant support. How to use: Follow label directions during travel periods.

Coffee Upgrades

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Your morning coffee doesn’t have to be just caffeine — it can also be an opportunity to nourish your gut, joints, skin, and overall health. These upgrades are designed to blend seamlessly into your daily cup: Collagen Creamers (Vital Proteins) → add protein + MCTs for gut lining, hair, skin & joint support. Whole Body Collagen (Designs for Health) → high-quality collagen peptides to boost protein and tissue repair. Halo Creamer (Bubs Naturals) → collagen + MCT creamer for energy, satiety, and better focus. Inflammatone (Designs for Health) → open capsules and stir into coffee for anti-inflammatory botanicals and added flavor. 💡 Tip: While these upgrades are better than black coffee alone, they don’t replace a full meal. For optimal energy, hormone balance, and blood sugar control → pair your coffee with protein + healthy fat + fiber . ✨ Enjoy your coffee as both a comfort and a functional part of your wellness routine!

Collagen Options

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Protein Powders

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Smoothie additions

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Immune Support Packets