Dr. Onikepe Adegbola, MD PhD

Founder, Casa de Sante  |  Board-Certified Physician

Her Daily Protein Distribution

Daily total: 110g  ●  Her muscles only got the signal once.

The Threshold

2.5 to 3g

of leucine per meal = muscle protein synthesis activated

GLP-1 Specific Challenge

Reduced appetite means smaller meals. Smaller meals mean fewer threshold-crossing moments. Fewer threshold-crossing moments mean more lean mass lost, even when your daily protein number looks fine on paper.

1

Front-load protein at every meal

Eat protein first, before vegetables, before carbs. On GLP-1 medications, your satiety signals fire fast. If you start with a salad, you may never get to the chicken.

2

Aim for 30 grams, three times

Forget 100 grams in a single sitting. Spread it across three meals at 30g each. That crosses the leucine threshold three times per day instead of once. The math on 24-hour muscle protein synthesis changes more than you would expect.

3

Use a protein supplement to close the gap

When solid food feels impossible at breakfast or lunch, a gut-friendly protein shake delivers 28g of protein in a volume your stomach can handle. Choose one formulated for sensitive digestion, especially if GLP-1 side effects make regular whey uncomfortable.

To your health,

Dr. Onikepe Adegbola, MD PhD

Founder, Casa de Sante