GLP-1 PRISM Pillars
by OwnHealth and Wellness
A guide to optimal GLP1/GIP results
A comprehensive framework for maximizing your peptide therapy results through five foundational pillars
Prioritizing protein
Resistance training + movement
Intentional hydration + minerals
Supplements + Sunlight + Sleep
Mindful mindset
Prioritizing Protein
Consume a minimum of 100g of protein daily.
GLP-1 or GLP-1/GIP reduce appetite, especially at the beginning during the integration period.
This can make it easy to under-eat protein. Adequate protein is essential to protect lean muscle, support metabolism, and prevent fatigue, hair loss, and hormonal disruption.
Ideally you are getting 1 gram of protein per pound of ideal body weight. Example your goal weight is 145, you need to be consumer 145 grams of protein every day.
Protein stabilizes blood sugar, reduces side effects like nausea and weakness, and gives peptide signals the building blocks they need to work effectively.
Aim to eat four small meals throughout the day. Each meal should consume 20-30 grams of protein. If incorporating snacks, each snack should have between 10-15 grams of protein.
Use protein shakes to help support you when you are not hungry or don't feel like eating.
Protein powder
Protein-Forward Snack Ideas
  • Greek yogurt (plain) with berries
  • Cottage cheese with cinnamon or berries
  • Protein shake with unsweetened almond or oat milk + handful berries
  • Turkey or chicken roll-ups with mustard or avocado
  • Beef sticks or jerky (clean ingredients, low sugar)
  • Tuna or salmon packet with crackers or cucumber
  • Protein bar (check for 15–20g protein, minimal sugar, less processed the better)
  • Hummus with veggies + salami
Resistance Training + Movement
Without resistance or strength training the body may lose muscle along with fat, slowing metabolism and reducing long-term results.
You don't want "skinny fat" results.
Strength training sends a clear signal to preserve and build lean muscle, improve insulin sensitivity, and support the metabolic benefits peptides are designed to enhance.
Aim to incorporate resistance or strength training 3–4 times per week, building muscle, strength, and metabolic resilience.
Daily Movement
Prioritize daily walking, with a goal of 8,000–10,000 steps to support circulation, lymphatic flow, and overall vitality. To elevate your walking, you can add a weighted vest.
Daily Movement Supports
  • Improves circulation and lymphatic flow, supporting natural detoxification
  • Regulates blood sugar, helping stabilize energy and appetite
  • Supports nervous system regulation, reducing stress and cortisol
  • Maintains joint mobility and muscle function, especially during weight loss
  • Enhances digestion and bowel regularity through gentle movement
  • Protects metabolism, signaling the body to preserve lean muscle
  • Improves mood and mental clarity by increasing serotonin and endorphins
  • Supports consistency, making health feel integrated—not overwhelming
Intentional Hydration + Minerals
Consume half of your body weight in ounces of high-quality, filtered water, allowing hydration to support cellular function, detoxification, circulation, and overall vitality.
Example if you weigh 155 pounds, you drink 77 ounces of filtered water daily.
Drink consistently throughout the day, viewing hydration not as a task to complete, but as a foundational act of self-support.
Why Minerals Matter
Adding minerals is what actually hydrates you at a cellular level. Minerals are vital in hydration because water alone doesn't hydrate cells — minerals move the water into cells.
Without Minerals
Without adequate minerals, water can pass through the body without being properly absorbed, leading to fatigue, headaches, cramps, and lightheadedness.
The Key Insight
In short, minerals turn water into cellular hydration, not just fluid intake. See recommendations below.
Start low and slow with these.
¼ of an ounce of electrolyze and micoboost.
After 2-3 weeks you can increase to ½ ounce of both electrolyze and micro boost.
These are powerful so be sure to take your time incorporating them. I suggest buying the shot glass for accurate measurement.
Pour the liquid minerals into your water bottle and sip throughout the day.
Supplements + Sunlight + Sleep
4 Foundational Supports
Foundational support from a methylated multivitamin, essential fatty acids, magnesium, and digestive enzymes is essential in today’s world. They help bridge nutrient gaps, support digestion and nervous system function, maintain energy, resilience, and metabolic health amid modern stress, depleted soils, and busy lifestyles.
Provides nutrients in their most bioavailable forms, supporting energy, detoxification, and nervous system function. Making it a non-negotiable foundation when intake, digestion, or metabolic demand is increased.
Support hormone signaling, reduce inflammation, protect brain and heart health, and improve cellular communication. Making them a foundational pillar for metabolism, recovery, and long-term vitality.
Supports nervous system regulation, muscle function, bowel regularity, sleep quality, and energy production. Making it a foundational mineral for metabolic health, stress resilience, and recovery.
Support the breakdown and absorption of nutrients, reduce bloating and discomfort, and help maintain regular digestion. Especially helpful on GLP-1s when appetite and digestive motility are slowed.
Purchasing supplements from a reputable company is essential because quality, purity, and potency vary widely across the industry. Trusted brands follow rigorous testing, use high-quality ingredients, and ensure proper dosing and bioavailability, reducing the risk of contamination, fillers, or ineffective products.
Supplements + Sunlight + Sleep
The Power of Sunlight
Exposing your eyes and skin to morning, midday, and evening sunlight delivers precise biological signals that align your body's master clock, guiding hormone balance, metabolic function, mood regulation, and sleep quality.
Each phase of light works synergistically to support natural circadian rhythm and restorative melatonin production which supports deep restorative sleep.
Morning Sunlight
Morning sunlight (within 30–60 minutes of waking) provides a powerful biological signal that it is daytime, firmly anchoring your circadian rhythm. This early light exposure helps cortisol rise and fall at the appropriate times, programs healthy melatonin release later that evening, and lays the foundation for deeper, more restorative sleep.
Midday Sunlight
Midday sunlight delivers the strongest light stimulus of the day, supporting serotonin production, vitamin D synthesis, sustained energy, and efficient metabolic and hormonal signaling throughout the body.
Evening Sunlight
Evening sunlight, with its soft, low-angle golden tones, gently cues the nervous system to shift into rest mode, allowing cortisol to decline and melatonin to rise naturally, preparing the body for nighttime repair, renewal, and hormonal balance.
Supplements + Sunlight + Sleep
Sleep Consistency
Restorative sleep is when the body repairs, regulates hormones, protects muscle, and improves metabolic efficiency, allowing GLP-1 support to fully integrate and deliver sustainable results.
Foundational Sleep Rituals
  • Keep a consistent sleep and wake time, even on weekends
  • Dim lights after sunset to support natural melatonin production
  • Limit screens and blue light 60–90 minutes before bed
  • Keep the bedroom cool, dark, and quiet
  • Create a calming wind-down ritual (stretching, breathwork, journaling, or reading)
  • Support blood sugar in the evening with adequate daytime protein and minerals
  • Avoid late heavy meals, alcohol, and caffeine close to bedtime
  • Use magnesium or other calming support as needed
  • Get morning sunlight exposure to anchor circadian rhythm
  • Reserve the bed for sleep and intimacy only to train the brain for rest
Foundation Sleep Supplement Support: If you struggle with sleep try adding in some sleep support supplements.
Nighttime snack principles
  • Pair protein + a small amount of carbs
  • Avoid sugar spikes or large portions
  • Keep it light and easy to digest
  • Snack ideas
  • Greek yogurt with a few berries
  • Cottage cheese with berries
  • A hard-boiled egg with ½ banana
  • Almond butter (1 tbsp) with a few apple slices
Why this helps
A small, balanced snack can prevent nighttime blood sugar dips that trigger cortisol release—helping the nervous system stay calm and supporting deeper, more restorative sleep.
Mindful Mindset
A mindful mindset is the practice of working with your body rather than trying to override it. It's the ability to notice your body's signals - hunger, energy, stress, sleep, digestion without judgment, and respond with supportive, foundational actions instead of force or urgency.
A mindful mindset prioritizes regulation before results, consistency over intensity, and long-term resilience over quick fixes.
P — Protein & Nourishment
  • Nourish consistently, not perfectly
  • Eat to support stability, strength, and repair—not restriction
  • View food as information that supports your foundation
R — Regulation & Rhythms
  • Prioritize nervous system safety before pushing for results
  • Build predictable daily rhythms (sleep, meals, light exposure)
  • Respond to stress with support, not force
I — Integration & Movement
  • Move daily to support circulation, metabolism, and resilience
  • Choose movement that builds strength and longevity
  • Honor rest days as part of progress, not a setback
S — Supplementation & Support
  • Use supportive tools to fill gaps—not override signals
  • Choose quality, foundational support over trends
  • Adjust support based on how your body responds
M — Mindset & Self-Trust
  • Listen to your body without judgment
  • Replace urgency with curiosity
  • Trust that consistency creates change
  • Remember: alignment leads to sustainable results
Supplementation Recommendation Guide
  • Opti Pak - This is a 1-month supply of your daily vitamins, minerals, probiotics, enzymes, and omega 3's. A great place to start if you don't have any supportive supplements already on board. These come in convenient individual daily packets, no more sorting pills!
Purchasing supplements from a reputable company is essential because quality, purity, and potency vary widely across the industry. Trusted brands follow rigorous testing, use high-quality ingredients, and ensure proper dosing and bioavailability, reducing the risk of contamination, fillers, or ineffective products.
Disclaimer:
All the content is the guide for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making changes to your nutrition, supplements, lifestyle, or medications.