How long have you been on a GLP-1 medication?

Just shy of 3 years. I started at over 300 lbs and have maintained significant weight loss through a combination of GLP-1 medication, exercise, and learning how to properly fuel my body with protein.

What's the single biggest thing that helped you?

Learning to prioritize protein at every meal and snack. When I started tracking my protein intake and working toward the target my doctor recommended, everything changed — my energy, my muscle preservation, and my ability to stay consistent with weight loss.

Do you still take a GLP-1 medication?

I'm still on a micro dose, with the plan of completely weaning off and relying on the habits and routines I built to maintain my weight loss. If I find that doesn't work, I'll go back to micro dosing. Either way, the protein and nutrition habits from this journey are the foundation of my daily routine regardless of medication status.

Why did you build ProteinCompared?

Because there is very little support between being prescribed the shot and the nutritional knowledge needed to accompany this medicine and lifestyle change. The site is designed for you to find, research, plan, and even purchase everything you need to be successful on your journey.

Can I follow your exact daily plan?

You can use it as a starting point, but my plan won't look like yours — and that's the point. My protein target is based on my weight (225 lbs), my stomach, and what I've learned works for me over nearly 3 years. Use the Day Planner to build a plan based on your weight, budget, and how your stomach feels.

Randy's GLP-1 Tips

Real advice from nearly 3 years on GLP-1 medications. What worked, what didn't, and the protein strategies that transformed my health.

Last updated February 24, 2026

What I've Learned

My Daily Plan

What I actually eat every day to hit ~180g protein. 7 meal slots with options based on how my stomach feels.

“This is a guide, not a goal — take what works, leave what doesn't.”

Side Effects

Nausea, digestive health, and food aversions — what I learned the hard way and what actually helped.

“I decided I wanted to avoid bowel movements that made my Apple Watch ask if I'd started a workout.”

Getting Results

Breaking through plateaus, finding the right protein sources, and building an exercise habit from scratch.

“Less food means less weight. That's correct at face value, but it's not the only path to less weight.”

Living With It

Loose skin, protein coffee, reading labels, and being open about taking a GLP-1 medication.

“90% of guys wear a beard because beards are awesome. The other 10% wear one because we have to.”

My Story

Three years ago I weighed over 300 lbs. Through a combination of a GLP-1 medication, exercise, and learning how and what to eat, my life has been transformed.

This site isn't specifically for GLP-1 users — it's for anyone who wants to increase their daily protein intake. I found getting the recommended amount of protein each day was a struggle for a few reasons: being nauseous really hinders hitting your daily protein goal, you can only drink so many shakes with that thick protein consistency, and isn't not eating how you lose weight?

Here's what I learned: muscle health is protected by protein intake — so that's not what you lose on GLP-1s. Learning, planning, calculating, and then actually eating your daily protein can feel like a second job, but it's a vital one.

On top of that, a GLP-1 and high-protein diet can result in constipation. Extreme, almost surprising constipation — I'll spare you the details — but adding a daily magnesium supplement for gut health made a world of difference for me. And with the weight I lost came a new glow in my eyes and a smile on my face, but now my skin was droopy. I somehow look younger and older at the same time. There are plenty of collagen products for that.

Some of the products on this site I use, some I've tried, and some I've never heard of — not for a lack of trying, but because no one has made it this easy to find them. This site will continue to evolve and get better at comparing protein options that aren't from a Fortune 500 brand.

— Randy

randy@proteincompared.com

Frequently Asked Questions

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Questions or want to share your own GLP-1 journey?

randy@proteincompared.com