GLP-1 Companion Guide
Essential Guide to Your Health Transformation
Welcome! This guide is your map to get the most out of your treatment. Follow these pillars and strategies to achieve sustainable results and feel better than ever.
Your 5 Daily Pillars: The Foundation of Success
These are the habits that will build your success day by day. Make them your routine!
EAT “ON A PLAN”
If you wait until you are hungry, you will eat too little. Aim for 1,800–2,200 kcal/day. On days without hunger, choose soups, broths or yogurt.
Risk if you don’t follow it: Your body will enter “starvation mode,” stalling fat loss and causing fatigue.
PRIORITIZE PROTEIN
Use the calculator to find your daily target (1.0 to 1.2 g of protein per kg of your target weight). Protein protects muscle, controls hunger and is non-negotiable while you lose fat on a GLP-1.
BUILD YOUR “BASE PLATE”
½ Vegetables, ¼ Protein, ¼ Complex Carbs + 1–2 tablespoons of healthy fat (e.g., avocado, EVOO). The formula for perfect balance.
Risk if you don’t follow it: Sugar spikes, uncontrollable cravings and a higher chance of stalling out.
MOVE WITH PURPOSE
150 min/week of cardio and 2 days/week of strength training. Walk 10–20 minutes after meals to control your blood sugar.
Risk if you don’t follow it: You will lose muscle, have less energy and the fat-burning process will slow down.
HYDRATE CONSTANTLY
Water is vital. Aim for pale-yellow urine. Consider electrolytes if you sweat a lot.
Risk if you don’t follow it: Headaches, constipation, fatigue and worsening of nausea.
Build Your Protein Intake
Goal ≈ 1.1 g protein per kg of your target weight. Educational tool.
Your Smart Eating Guide
Star Foods
- Lean Proteins: Chicken, turkey, fish, eggs, Greek yogurt.
- Abundant Vegetables: Nopales, broccoli, spinach, salads.
- Healthy Fats: Avocado, olive oil, nuts.
- Quality Carbs (controlled): Potato, beans, lentils, quinoa, whole fruit.
Foods to Limit
- Ultra-processed: Cookies, chips, boxed cereals.
- Fried foods: Avoid regularly.
- Drinks with calories: Sodas, juices, dessert-style coffees.
Choose Your Eating Style
Pick a plan and be consistent. This removes confusion and accelerates your results.
Key Strategies to Accelerate
Eliminate Liquid Calories
They are the silent enemy of your progress. Swap sodas and juices for water, tea or unsweetened coffee.
Plan for Days Without Hunger: Build Your Calories
Use these “blocks” to reach your goal in an easy way. Combine 3 or 4 a day.
- ~300 kcal block: 1 cup Greek yogurt + 1 cup berries + 15 g nuts.
- ~400 kcal block: 2 eggs with spinach + ½ avocado.
- ~500 kcal block: 150 g chicken + ½ cup quinoa + broccoli.
The Power of Quality Sleep
A good rest is crucial. Sleeping poorly raises cortisol, increases hunger and sabotages fat loss.
The Solution: Strict Sleep Hygiene
- Strict Schedule: Set a fixed bedtime and wake-up time 7 days a week.
- Cool Room: Keep the temperature at 19.4 °C (67 °F) or less.
- Wind-Down Routine: Develop a relaxing routine and turn off screens 2 hours before bed to protect melatonin.
Chronic Stress Management
High cortisol signals to the body that it is being chased by a tiger, blocking weight loss.
When cortisol is high:
- The liver releases glucose, causing blood-sugar spikes.
- Insulin resistance is induced.
- The extra energy is stored as dangerous abdominal fat (visceral fat).
- Muscle is broken down for quick energy.
The Solution:
- Reorganize stressful situations: Actively address the sources of stress.
- Breathwork: 5 minutes a day activate your “rest and digest” system.
- Consult an expert: Talk to the Cabo Health team for recommendations on adaptogenic supplements.
Implement Strategic Fasting
Fasting is one of the most effective tools to improve insulin resistance and inflammation. Combined with GLP-1, it doubles the improvement in insulin sensitivity.
How to Start:
- Progression: Start with a 16-hour daily fast (eating in an 8-hour window, 16/8).
- Advance slowly: Progress to longer fasts, such as 24 hours, once a week.
- Peptide help: If fasting feels impossible, peptides such as AOD9604 or SLU-PP-332 can reduce the hormonal stress that often blocks fasting.
Common Problem Solving
Frequent Mistakes (and how to fix them)
- Eating too little: Use the calorie “blocks” to reach your goal.
- Only doing cardio: Schedule 2 days of strength training.
- Consuming ultra-processed foods “just a little”: Swap for fruit or a handful of nuts.
- High stress: Dedicate 5–10 minutes to breathing, meditating or walking.
Managing Digestive Discomfort
- Nausea / Fullness: Eat small, frequent portions. Avoid fried foods. Ginger or mint tea can help.
- Constipation: Increase your water intake, walk more and add fiber from vegetables.
- Reflux: Have a light dinner and avoid lying down immediately after eating.
Important: If symptoms persist, do not increase the dose — contact your physician.
The Final Component: Identity and Mindset Shift
A Permanent Lifestyle Change
Long-term success requires a mindset shift, not a temporary project.
- Focus on Consistency: Stop chasing quick results and perfection. Focus on sustainable progress and consistency.
- Identity Change: Stop “trying to lose weight” and start seeing yourself as “someone who takes care of their health.” The goal is to become the person who naturally maintains a healthy weight.
- Automatic System: When you change your identity, the key behaviors (eating well, exercising, sleeping, managing stress) become automatic.
Measure Your Real Progress
It’s much more than the scale!
- Measure your waist weekly.
- How does your clothing fit?
- Do you have more energy?
- Have your cravings decreased?
Important Health Information
Your Weekly Injection
Apply it on the same day each week, rotating the injection sites (abdomen, thigh, arm). Store it according to the label instructions.
Gallbladder Caution
Rapid weight loss can increase the risk. Avoid binges of greasy food.
Warning Sign: Sudden severe pain in the upper-right abdomen radiating to the back, with nausea. If it occurs, contact your physician.
Key Labs
Your physician may request studies to monitor: glucose, cholesterol, triglycerides, thyroid function (TSH), inflammation (CRP), iron, vitamin B12 and vitamin D.
Key Supplements and Peptides
1. Essential Supplements
A foundational supplement protocol is advised, particularly important to counter possible micronutrient deficiencies from reduced food volume.
- Vitamin D (D3/K2): Essential for bones, immunity and hormonal function.
- Essential Fatty Acids (Omega-3): Anti-inflammatory, supports brain and heart health.
- Magnesium (Glycinate or Threonate): Key for relaxation, sleep and muscle function.
- Methylated B Vitamins: Fundamental for energy production and detoxification.
- Probiotics and Digestive Enzymes: Improve gut health and nutrient absorption.
- L-Glutamine: Helps reduce sugar cravings and supports the gut.
- Sugar-Free Electrolytes: Vital for hydration and nerve function.
- Creatine: Improves muscle strength and cognitive function.
- Collagen Peptides: Support skin, hair, nail and joint health.
- Amino Acids (PerfectAmino): Building blocks for muscle repair.
2. Advanced: Peptides and Strategies
Peptides for Metabolic Enhancement and Fat Mobilization
Tools to improve metabolic flexibility and results, allowing the use of lower GLP-1 doses.
- SLU-PP-332: Mobilizes fat stores and increases calories burned at rest. Very useful if you have PCOS, menopause or chronic stress.
- AOD9604: Improves the body’s ability to access fat reserves, reducing the stress of prolonged fasting.
Peptides and Medications for Inflammation
Reducing chronic inflammation is vital because it blocks fat burning and increases insulin resistance.
- Low Dose Naltrexone (LDN): Powerful natural anti-inflammatory and modulator of the immune system. Beneficial for autoimmune conditions.
- BPC-157 and KPV: Potent peptides to reduce inflammation and improve gut health (IBS, leaky gut).
You’re on the right path! Consistency is your greatest ally.