Why protein matters more than you think

Semaglutide quiets your appetite. That's the point. But the same mechanism that helps you eat less can also accidentally help you lose muscle along with the fat — and that's the part of weight loss that's hardest to undo.

The fix is so simple it sounds boring: eat enough protein.

One gram per pound of your goal weight. Front-load it in the morning and the rest of the day takes care of itself.

Easy thirty-gram breakfasts

• Two eggs with cottage cheese on sourdough.
• Greek yogurt with a scoop of plain protein powder and berries.
• A breakfast sandwich with turkey and avocado on whole grain.
• Smoked salmon, soft scrambled eggs, a wedge of toast.

Aim for one gram per pound of your goal weight. If you're heading toward 145, that's 145 grams a day. Most people land somewhere around 30 grams at breakfast, 40 at lunch, 40 at dinner, and a 35-gram snack in between. You don't have to count if you front-load it.

Your AI coach will check in on this every week. Not to be pushy — just to make sure the math is doing what we want it to do.