On GLP-1s, lift 2–3× weekly and hit protein targets to protect lean mass and keep strength as weight drops.
60–90s movement breaks every 30 min boost energy, steady blood sugar, and undo the sitting slump.
Blend Zone 2 for durability with short HIIT for gains; avoid the gray zone and recover well between efforts.
Distribute 25–35 g protein at each meal to stay fuller, protect muscle, and fuel training without extra calories.
10–20 minutes of morning daylight anchors your body clock, lifting daytime energy and improving sleep.
