How I Found Success Low-Dosing Tirzepatide
The frustration is real. You've tried every diet under the sun—Keto, low-carb, Carnivore—but your blood sugar just won't cooperate. Or maybe the number on the scale refuses to budge. I know how you feel. I’ve been there. Done That. Got the t-shirt.
For me, after years of trying to get my blood sugars out of the pre-diabetes and then sadly the Type II diabetes range, that wall was a particularly stubborn one. After a thoughtful discussion with my naturopath, I decided to start a low dose of Tirzepatide (Mounjaro).
These powerful GLP-1 medications can be a game-changer for many, but they often come with a list of potential side effects, from nausea and fatigue to digestive issues. But what if there was a way to support your body to not only minimize those side effects but also maximize your results?
Over the past 12 weeks, I've seen incredible progress—losing 25 pounds and 6 inches from my waist, all while maintaining that low weekly dose and experiencing none of the dreaded side effects. My secret? A highly intentional routine built around prioritizing protein (yep 100g) , hydration (yep 100oz), and a few key supplements.
Here’s a look at my "non-negotiables" and how they’ve supported my journey.
Note: If ordering through links in this article, I may receive a commission from your pruchase. Please note, I will not ever link anything I don’t currently use myself.
My 12-Week Tirzepatide Low-Dose Transformation
While the first photo was taken mid-2024, this is the same weight I was at the time of my starting my low-dose journey. This was a photo I planned on posting to say thank you for the gift from a group of college students…until I saw the photo. Instead, I went into the bathroom and cried. The photo didn’t see the light of day until about a month ago, when I posted the before and after on social media. The photo on the right was about 18 pounds down and I’ve lost another 7 pounds since taking the photo.
The Foundation: My Daily Non-Negotiables
These are the core items I rely on to keep my body running smoothly while on a GLP-1 medication.
Protein, Protein, Protein!
GLP-1s work by slowing down digestion, making you feel full faster. But that feeling can make it challenging to hit your protein goals. Adequate protein is essential for maintaining muscle mass while you're losing weight and keeping you satiated for longer. I try to get 100 grams a day more if I can. (Click here for a blog post that includes my FREE 100g of protein guide). I found that a clear, clean protein drink mixed into my water throughout the day is helping me hit my goal of over 100 grams. It’s light and refreshing, not chalky or heavy, which is a big win when your appetite is low.
My other protein meals: I start my day with a protein coffee; 1c of raw, whole milk from a local dairy (appx 8g of protein), 1 scoop of vanilla whey protein (24g) and about 1/3 of Premier Protein Cafe Latte (10g). With that drink alone I get almost half of my daily goal with approximately 42 grams! I also make sure I get 1-2 meals animal protein meals a day. This is usually with eggs, plain greek yogurt (sweetened with Monk Fruit so as to not spike blood sugar) and animal protein such as chicken breasts or beef. I will add some veggies, low-glycemic fruit (apples and berries) and a few carbs throughout the day as well to round out my nutrition plan.
Electrolytes for Hydration
Dehydration is a common issue on GLP-1s, often leading to headaches, fatigue, and other unwanted symptoms. Staying on top of your hydration is key. 100oz is a good goal. (Check out some of my favorite hydration hacks!)
Did you know that you can drink a gallon of water a day, yet still be dehydrated because the water can’t get into your cells??? Because of this, I start my day by mixing a packet of high-quality electrolytes with 24 ounces of water as soon as I wake up. This immediately replenishes my body and sets me up for a good day. I'll often have another packet later on, sometimes even mixing it with my clear protein drink for a multi-tasking boost.
Enzymes for Digestion
One of the main ways GLP-1s work is by slowing gastric emptying—the process of food leaving your stomach. While this helps you feel full, it can also lead to bloating, constipation, and general discomfort. That's where digestive enzymes come in. I take a high-quality digestive enzyme with most meals, especially those that are high in protein, to help my body break down food more efficiently. I also have a specific sugar-to-fiber enzyme on hand for the rare times I'm enjoying a dessert or a carb-heavy meal, which helps manage how my body processes those sugars.
Bovine Collagen for Internal Support
Rapid weight loss, regardless of the method, can take a toll on your body. I use a high-octane liquid bovine collagen to help my body heal from the inside out, supporting joints, ligaments, and connective tissues. Plus, it provides an additional 10 grams of protein right before bed, which not only helps me sleep better but also provides an extra defense against a common side effect of rapid weight loss: hair loss.
Two Of My Secret Weapon Enzymes
One of my secret weapons that have helped me in my journey: A sugar to fiber enzyme that helps to break down carbs to not absorb as much sugar in my bloodstream and super high quality digestive enzyme that includes pre and probiotics. Both of these help break down the foods I DO eat, so they are moved more easily through my digestive tract.
Beyond the Basics: Amplifying My Journey
In addition to my daily non-negotiables, I've incorporated other products to help me get the most out of my journey.
Activating AMPK for Belly Fat Burning
I use a plant-based drink designed to activate AMPK, a key enzyme in your body's metabolism that helps regulate energy balance and burn fat. I believe this has been a major player in helping me shed those stubborn inches—6 of them, to be exact!
Marine Collagen for Hair, Skin, and Nails
To provide even more support for my hair, skin, and nails, I use a marine collagen supplement. This is another key part of my strategy to help prevent the hair loss that can sometimes accompany significant weight loss. I usually mix with the AMPK drink and it tastes like a Jolly Rancher and a SweetTart had a baby!
Creatine and Vitamin E
As I've committed to a strength training routine, I use a high-quality creatine to help me maintain muscle strength and minimize muscle loss. I also supplement with super high-quality Vitamin E for an extra immune boost, and I've switched to a mold-free, nootropic coffee substitute to support my cognitive health.
Former Sleeping Shorts
When I found a pair of shorts that I used to sleep in I just had to try them on. They are too big for me to wear now…they fall right off my hips!
A Final Thought
GLP-1 medications can be a powerful tool, but they work best when paired with a supportive lifestyle. By focusing on adequate protein, staying hydrated, aiding digestion, and using targeted supplements, you too can navigate this journey successfully. It's a combination of the medication and a deliberate focus on whole-body health that has helped me lose weight, maintain a healthy routine, and feel my best. Click here for a cart with all the supplements I mentioned in the article.
Remider: Before starting any new supplement regimen, it's always important to speak with your doctor or a qualified healthcare provider.
What are your "non-negotiables" for staying healthy and feeling your best? Let me know by sending an email to: mary@maryblacklifestyle.com. I’d love to share your tips on the socials!
