Interactive companion · GLP-1 Recovery Quickstart
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Protein hit
Strength
Sleep 7+h
Walk 30+min
Phase 01 Days 1–30 · Stabilize
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Phase 02 Days 31–60 · Build
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Phase 03 Days 61–90 · Sustain
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The four lifts that matter for the strength column: squat, hinge, push, pull. Pick three per session, two sessions per week minimum. The book has the full programming.