The one number that protects your result.
Of everything you can control on a GLP-1, protein is the highest-leverage — the line between losing fat and losing muscle.
Aim for 1.2–2.0 g of protein per kilogram of body weight per day. The lower end if you’re lighter or sedentary; the upper end if you’re training or protecting muscle aggressively. For most women on a GLP-1, the target sits around 1.6 g/kg.
In practice: a 70 kg woman lands near 112 g a day; an 80 kg woman near 128 g. Body weight in kilograms × 1.6 is the quick math.
Muscle is protected meal by meal, not by one large dose. Split the total across three to four meals of roughly 25–40 g each, so every meal crosses the leucine threshold that switches on muscle protection. Four meals of 30 g do more than one of 120 g.
Anchor protein at the start of every meal. On a GLP-1 you fill up after a few bites — so if protein leads, the bites that count are already in before fullness ends the meal. How to eat when appetite is suppressed: what to eat on Ozempic.
Below this range, muscle erodes on the way down — and a body that loses muscle regains fat, cycle after cycle. The full muscle case: how to keep muscle on Ozempic. The protein floor is what makes the loss the right kind — the foundation the whole GLP-1 recovery system stands on.
Knowing the number is easy. Hitting it at 7 p.m. with no appetite is the hard part — and that’s what TSC Nutrition · Module III automates: what goes on the plate, in what order, in what amount, through a fixed structure calibrated to female biology. It includes The Sigil Formula™ — a fixed order on the plate, one decision frame for every meal, revealed inside the system. You unlock it once; it runs for life.
If you want the smaller entry point first, the No-Chaos Eating Protocol ($57) is the decision filter that ends the daily negotiation with food. The Protocol solves one problem; Module III builds the whole system.
$197 · one-time · lifetime access · first cohort only
Founder's Edition is first-cohort pricing — the lowest this system will ever cost. When the first cohort closes, the price rises for good.
Module III — $197 Founder's Edition →$57 · the entry point, not the whole system — the decision filter that removes daily food negotiation · instant delivery
The Protocol solves one problem. Module III builds the whole system.
The No-Chaos Eating Protocol — $57 →Roughly 1.2–2.0 g per kilogram of body weight per day — most women on a GLP-1 land around 1.6 g/kg. For a 70 kg woman, that’s about 112 g a day.
About 25–40 g across three to four meals, so each one crosses the threshold that triggers muscle protection. Distribution matters as much as the daily total.
For healthy women, intakes in this range are well-tolerated. Kidney concerns apply to pre-existing kidney disease — a question for your physician. On a GLP-1, the far more common error is eating too little protein, not too much.
No, but they help when appetite is low and whole food won’t fit. A shake is a tool to hit the number on hard days, not a requirement.
No. Protein supports exactly what the medication doesn’t do — protecting muscle while the weight comes off. Questions about dosing belong with your physician.
The medication controls appetite.
Protein controls what you keep.
Not a diet. A new way of living.
— Constanza
This page is not medical advice. Decisions about GLP-1 medication belong with you and your physician.