The GLP-1 Recovery Quickstart.

Three tools. One protocol.

The book laid out the science. These tools put it into action on Day 1 — no setup, no guesswork.

• GLP-1 Recovery Quickstart (PDF). Daily protein target by body weight, per-meal leucine thresholds, the minimum viable training template for Week 1, and the GI tolerance ramp protocol. Print it and post it on your refrigerator.
• 90-Day Tracker. The complete week-by-week milestone system from Chapter 14. Twelve weekly checkpoints covering protein audit, training progression, body composition check-ins, and graduation criteria for each phase.
• Protein-Per-Meal Calculator. Enter your body weight, get your daily protein target and per-meal targets for 3, 4, or 5 meals. Includes leucine threshold guidance and over 40 protein sources ranked by leucine density.
• Protein, by body weight. Daily target with a sample meal breakdown for ~1.6 g/kg/day — the number that protects lean mass when calories are constrained.
• The four lifts that matter. Squat, hinge, push, pull. Compound movements calibrated for GLP-1 users starting from depleted strength baselines.
• What's not here. Supplement stacks, peptide protocols, and "biohacks" that are a distraction at this stage of recovery.