⚖️ Weight Loss Tips

🥗 Eat a Mediterranean diet

Read the longevity page. The Mediterranean diet is hands-down the best way to live well and prevent disease.

🔢 Calculate your BMR and eat fewer calories than your BMR

Use this BMR calculator. Wishnofsky’s rule (1 lb ≈ 3500 kcal) isn’t exact but remains practical: cut ~500 cal/day below BMR to lose ~1 lb/week.

Your BMR drops as you lose weight, so recalculate periodically. If you hit a stall, we can adjust medication, but calorie limits remain key.

🌾 Eat > 35 grams of fiber daily

A high-fiber diet improves metabolic health, cardiovascular function, gut health, glycemic control, and longevity.

🍗 Eat one gram of protein per pound of bodyweight daily

Higher protein intake preserves muscle during fat loss and improves fat loss, maintenance, satiety, thermogenesis, and glycemic control.

🏃‍♀️ Get 150 minutes of exercise per week

Exercise is predictive of survival and healthy aging and outperforms metformin for preventing diabetes.

🏋️‍♂️ Resistance training

Caloric restriction + resistance training yields the greatest improvements in body composition.

🌙 Don’t eat within 2 hours of bedtime

Late eating causes metabolic dysfunction, suppresses your growth-hormone pulse, and raises nighttime cortisol.

💤 Practice good sleep hygiene

See Sleep Foundation.
Better sleep improves fat loss and muscle maintenance and extends healthy lifespan.

🧈 Tread lightly with fatty foods on GLP-1 agonists

Fats digest slowly, and GLP-1s slow gastric emptying → reflux and indigestion.
In rats on liraglutide, a high-fat diet prolonged appetite suppression.
If symptoms persist, we can adjust dose or add an oral. See GLP-1-specific dietary guidance.

🥤 Atkins high-protein shakes

1 g protein per lb of goal weight daily helps preserve muscle. Each shake has 7 g fiber, 30 g protein, 180 kcal.

🍫 NuGo Fiber d’Lish bars

12 g fiber per bar, no ultraprocessed junk. A simple way to stay regular.

🥛 Organic whey protein powder

Homemade shakes save money. Whey protein improves metabolism, BP, immunity, and muscle anabolism. Add chia, berries, and psyllium for fiber.

🌿 Psyllium husk fiber (Organic India or NOW Foods)

Improves gut microbiome & reduces inflammation. Avoid if already constipated until stool softens. Stick to these two brands to avoid contamination.

🌰 Organic chia seeds

A functional food rich in plant protein, fiber, and omega-3s. Easy add-in for shakes.

⚖️ Renpho Smart Scale

~$40 scale with bioelectrical impedance and a companion app for trend tracking.

🚽 Miralax (PEG 3350)

Constipation is the most dangerous GLP-1 side effect. PEG 3350 is safe and effective for daily use; reserve stimulant laxatives for short bursts. Text 833HAPPYNY if you need help — constipation can be serious.

💧 Types 1 & 3 hydrolyzed collagen peptides

Collagen and amino acids support skin hydration and elasticity (~1.4% wrinkle reduction). Add to morning coffee.

⚡️ Creatine (≥5 g daily)

Supports brain health, muscle mass, and strength. A single 20 g dose improved cognition in sleep-deprived adults. Extremely safe and effective.

☕️ Drink coffee

Coffee drinkers live longer. Provides antioxidant, anti-inflammatory, and pro-motility effects; linked to lower obesity and OA. Coffee = cardioprotective; energy drinks = harmful.

💊 Multivitamins for men and for women

Help cover micronutrient gaps in a calorie deficit. May reduce infection risk, improve memory in older adults, and are proven safe.

💡 Near-infrared light therapy

Use with protective goggles and a clamp light. NIR improves neurological and cognitive function and may benefit mood, inflammation, sleep, and muscle performance. See the evidence summary. For deep tissue: ~10 in away, 5–10 min, 3×/week to start.