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Cycle 2 to 4 weeks on, 2 to 4 weeks off

That's normal, and it's manageable

Increase fiber gradually toward about 25 to 35 grams a day from whole foods or a psyllium supplement

The International Society of Sports Nutrition recommends loading with 0.3g per kg of body weight for at least 3 days

Try these combinations: Greek yogurt with berries and walnuts Grilled chicken with broccoli and olive oil Salmon with lentils and sauerkraut Eggs with avocado and whole grain toast Cottage cheese with chia seeds and apple slices A study from Purdue University found that meals containing all three macronutrients (protein, carbs, and fat) led to 28% higher GLP-1 levels than meals with just one macronutrient