Table of Contents
By Joe Mars | The Peptide Report
Every January I get the same questions.
What should I run? What should I eat? What supplements actually work?
And look, I get it. It’s a new year. You’re motivated. Maybe the holidays weren’t kind to your waistline. Maybe you’ve been off track for a few months. Maybe longer.
I’ve been there.
Seven years ago I was 240 pounds. Pre-diabetic. Couldn’t climb stairs without getting winded. I remember looking in the mirror and not recognizing the person staring back at me.
Today I’m 54, sitting around 185 pounds with body fat in the low teens. I feel better than I did in my 30s and I’m not slowing down.
But here’s what I want you to understand before we get into the protocols.
There’s no magic peptide.
There’s no supplement that’s going to do the work for you. There’s no diet hack that lets you skip the fundamentals.
What there is, though, are tools. Smart tools that actually help your body respond to the work you’re putting in. That’s what this article is about.
I’m going to give you everything. The peptides I’d run if I was starting fresh. The diet approach that actually works. The supplements that move the needle. And I’m going to do it without the hype or the bs that dominates this space.
Let’s get into it.
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Why Most January Resets Fail
Before I give you the protocols, I need to explain why most people fail by February.
It’s not willpower. It’s not lack of effort. It’s biology.
When you cut calories and start training hard, your body fights back. Your metabolism will adapt and your hormones will shift. Cortisol goes up while testosterone drops. Your thyroid slows down and ghrelin (the hunger hormone) spikes.
Your body doesn’t care about your New Year’s resolution. It cares about survival. And from an evolutionary standpoint, losing body fat is dangerous. So it does everything it can to stop you.
This is why so many people hit a wall at week 3 or 4. They’re doing everything right, but the scale won’t move. Energy tanks. Cravings get worse. And eventually they quit.
Peptides don’t eliminate this problem. But they give you an edge. They help your body actually respond to the work instead of fighting you every step of the way.
Same with the right diet and supplements. They stack the deck in your favor.
Let’s start with the peptides.
Peptides can get expensive, but as an FYI - BioEdge is doing 10% off this month (code pep10 at bioedgepeptides.com), one of the few suppliers that consistently delivers what their lab reports claim.
The Peptide Protocol: What I’d Run If I Was Starting Over
I’m going to give you two approaches here. One for people who need to lose significant weight (30+ pounds). One for people who are already in decent shape and want to optimize.
These are different situations that require different protocols.
For Significant Weight Loss (30+ Pounds to Lose)
If you’ve got serious weight to drop, here’s what I’d run.
Primary: Retatrutide
Retatrutide is a triple agonist. It hits GLP-1, GIP, and glucagon receptors simultaneously. This is more comprehensive than semaglutide (Ozempic) or even tirzepatide (Mounjaro).
The result is better appetite suppression along with improved glucose control and enhanced fat oxidation. In my experience, it’s the most effective weight loss peptide available right now.
Dosing Protocol:
Start low and titrate up slowly. This is critical. Going too fast causes brutal nausea and GI issues.
- Week 1-4: 1mg weekly
- Week 5-8: 2mg weekly
- Week 9-12: 4mg weekly
- Week 13+: Stay at 4mg unless you absolutely need more
Most people do great at 4mg. The clinical trials went up to 12mg, but the difference in results between 4mg and higher doses isn’t worth the extra side effects for most people. At 4mg you’re getting solid weight loss with manageable sides. Only go higher if you’ve plateaued and genuinely need it.
Split into two doses per week if you’re getting side effects. So 4mg weekly becomes 2mg Monday and 2mg Thursday.
Important note on sourcing: When you’re looking for Retatrutide on research sites, you might not find it listed under that name. Due to regulatory concerns, many suppliers list it behind a login or use alternative names like “GLPR3” or similar. If you don’t see Retatrutide on BioEdge’s main catalog, check behind the login or search for GLP-1 triple agonist compounds.
What to expect:
- Week 1-2: Improved satiety, more stable energy
- Week 3-4: Noticeable reduction in appetite and cravings
- Week 6-8: Visible changes in body composition
- Week 12+: Significant fat loss, often 15-25% of body weight over 6 months
The critical add-on: Growth Hormone Support
Here’s what most people miss. GLP-1 peptides cause weight loss, but they don’t discriminate. They take muscle along with the fat. This is a problem.
If you’re running Retatrutide (or any GLP-1), you need something to preserve lean mass.
Option 1: Tesamorelin (1mg to 2mg daily, morning, fasted)
Tesamorelin is a GHRH analog that stimulates natural growth hormone production. It specifically targets visceral fat while helping preserve muscle, which is exactly the combo you want when losing significant weight.
Option 2: CJC-1295 No Dac + Ipamorelin (150-300mcg each, before bed)
This combo is excellent for sleep and recovery. CJC-1295 extends your natural GH release while Ipamorelin triggers it through the ghrelin pathway. Together they create a powerful nighttime GH pulse.
The big advantage here is deep sleep. If your sleep quality is garbage, this combo can be transformative. You’ll notice deeper sleep cycles, better recovery, and that feeling of actually being rested when you wake up.
Dosing depends on body weight. Women typically do well at 150mcg of each. Men usually need 200-300mcg of each. Start on the lower end and adjust based on how you respond.
Cycling strategy: You don’t have to pick one forever. Run Tesamorelin for 12 weeks, take 2-4 weeks off, then run CJC/Ipamorelin for 12 weeks. This way you get the visceral fat targeting from Tesamorelin and the deep sleep benefits from CJC/Ipa. Rotate back and forth based on what you need most.
Recovery Support: The Wolverine Stack
When you’re in a calorie deficit and training hard, your body takes a beating. This is where BPC-157, TB-500, and GHK-Cu come in.
- BPC-157: 250-500mcg daily. This handles inflammation, gut health, and general tissue repair. Your gut is going to be stressed on a GLP-1 and BPC-157 helps with that.
- TB-500: 2.5-5mg twice weekly. This improves mobility, flexibility, and tissue recovery. When you’re training while losing weight, it keeps you injury-free.
- GHK-Cu: 1-2mg daily. This supports collagen production, skin elasticity, and tissue quality. When you’re losing weight quickly, GHK-Cu helps your skin keep up with the changes and supports overall tissue repair.
These together (the “Wolverine Stack”) accelerate recovery and keep your body functioning while you’re pushing it hard.
For Optimization (Already in Decent Shape, Want to Shave 5-15 Pounds)
My situation is different. I’m not trying to lose 50 pounds. I’m trying to optimize the last 5% body fat, support cardiovascular health, and maintain performance as I age.
That requires a different approach.
Retatrutide (Microdose Protocol)
Instead of ramping to therapeutic doses, I run Retatrutide at 250-500mcg two to three times per week. This gives me glucose stabilization and gradual fat loss without crushing my appetite.
At this dose, I can still train hard, eat enough to support muscle, and get the metabolic and cardiovascular benefits without the aggressive weight loss effects.
Tesamorelin (1mg to 2mg daily, morning)
This is my foundational GH peptide. It targets visceral fat specifically while supporting natural GH production and helping maintain muscle mass. I’ve been running this for years.
CJC-1295 + Ipamorelin (150-300mcg each, before bed)
This is my nighttime stack. It creates a second GH pulse while I sleep, which means better recovery, deeper sleep, and continued body composition support.
The sleep benefit is the real winner here. CJC/Ipa hits the deep sleep cycles hard. If you’re waking up at 3am or not feeling rested, this combo addresses that directly.
Mitochondrial Support: NAD+ and MOTS-c
This is the piece most people are missing.
Your mitochondria are the energy powerhouses of every cell. As you age, mitochondrial function declines, which leads to fatigue, slower recovery, and accelerated aging. Two compounds address this directly.
NAD+ (50-100mg subcutaneous, 2-3x weekly)
NAD+ levels drop roughly 50% every 20 years after age 40. This decline affects everything from energy production to DNA repair. Supplementing with injectable NAD+ helps restore cellular energy, supports DNA repair pathways, and activates sirtuins (the longevity proteins).
Start with 50mg twice weekly and work up to 100mg two to three times weekly based on tolerance. Some people do a loading phase of 100-200mg daily for 7-10 days, then drop to maintenance dosing.
What to expect: More consistent energy throughout the day, better mental clarity, and improved recovery. The effects are subtle but cumulative. You won’t feel a dramatic “kick” like a stimulant, but over weeks you’ll notice you just feel better.
MOTS-c (5mg, 3x weekly)
MOTS-c is a mitochondrial-derived peptide that activates AMPK, which is the same pathway triggered by exercise and fasting. It improves insulin sensitivity, enhances fat metabolism, and supports mitochondrial biogenesis.
If you’ve been sedentary and your metabolism feels sluggish, this is the reset your cells need. MOTS-c and NAD+ work through complementary pathways, so running them together creates powerful cellular energy support.
Cognitive Support: Semax + Selank
I run both of these for focus and stress resilience at 300mcg each, five days per week.
Semax gives me clean mental clarity without the jitters of caffeine, while Selank keeps me calm under pressure. Together they create focused productivity without anxiety.
These aren’t directly related to body composition, but when you’re making a major lifestyle change, mental performance matters.
Maintenance: BPC-157, TB-500, GHK-Cu
I run these year-round for tissue maintenance:
- BPC-157: 250mcg daily for gut health and systemic inflammation
- TB-500: 2.5mg twice weekly for mobility and flexibility
- GHK-Cu: 2mg daily for collagen production, skin quality, and anti-aging
The Diet: What Actually Works
I’m not going to give you a complicated meal plan. I’m going to give you principles that work.
Principle 1: Protein First
This is non-negotiable. Especially if you’re on a GLP-1 peptide.
Target: 1 gram per pound of goal body weight.
If you want to weigh 180 pounds, eat 180 grams of protein daily. This protects muscle while you’re losing fat. It keeps you full and supports hormone production.
Most people undereat protein. Dramatically.
Good sources:
- Chicken, turkey, lean beef
- Fish and seafood
- Eggs (whole eggs are fine)
- Greek yogurt
- Whey protein (supplement if needed)
Don’t overthink it. Hit your protein target. That’s the foundation.
Principle 2: Control Carbs Based on Activity
I’m not anti-carb.
On training days: Carbs around your workout. Rice, potatoes, fruit. Fuel performance and recovery.
On rest days: Keep carbs lower. Focus on protein, vegetables, and healthy fats.
This isn’t keto. It’s strategic carb timing. Your body handles carbs better when you’re active. Use that.
Principle 3: Don’t Fear Fat
Healthy fats support hormone production. Testosterone. Thyroid. All the things you need working properly.
Good sources:
- Olive oil
- Avocado
- Nuts (in moderation)
- Fatty fish
- Eggs
Keep fat around 25-35% of calories. Don’t go lower unless you want hormonal problems.
Principle 4: Eat Real Food
80% of your diet should be single-ingredient foods. Things without labels. Meat, fish, eggs, vegetables, fruit, rice, potatoes.
The other 20% can be flexible. But if most of your food comes from packages, you’re going to struggle.
Principle 5: Create a Moderate Deficit
For fat loss, you need to eat less than you burn. But going too aggressive backfires.
Target: 300-500 calorie deficit daily.
That’s it. A 1000 calorie deficit sounds faster, but it tanks your hormones, kills your energy, and leads to muscle loss. Slow and sustainable beats fast and miserable.
Peptides can get expensive, but as an FYI - BioEdge is doing 10% off this month (code pep10 at bioedgepeptides.com), one of the few suppliers that consistently delivers what their lab reports claim.
Sample Day (For Someone Targeting 180 Pounds)
Morning (fasted if running Tesamorelin):
- Black coffee
- Tesamorelin injection
- Wait 20-30 minutes
First Meal (10-11am):
- 4 eggs scrambled
- Vegetables
- 1/2 avocado
- (40g protein, 25g fat, 10g carbs)
Pre-Workout (2pm):
- Protein shake with banana
- (30g protein, 30g carbs)
Post-Workout (4pm):
- 8oz chicken breast
- 1 cup rice
- Vegetables
- (50g protein, 45g carbs, 5g fat)
Dinner (7pm):
- 8oz salmon
- Large salad with olive oil
- (45g protein, 25g fat, 15g carbs)
Before Bed:
- CJC-1295 + Ipamorelin injection
- Greek yogurt if hungry
- (20g protein)
Daily totals: ~185g protein, 100g carbs, 70g fat, ~1800 calories
Adjust based on your size and activity level. This is a template, not a prescription.
Peptides can get expensive, but as an FYI - BioEdge is doing 10% off this month (code pep10 at bioedgepeptides.com), one of the few suppliers that consistently delivers what their lab reports claim.
The Supplements: What Actually Moves the Needle
I’m not going to give you a list of 47 supplements. Most of them are useless. Here’s what actually matters.
The Foundation (Everyone Should Take These)
Creatine Monohydrate (5g daily)
This isn’t just for bodybuilders. Creatine supports muscle, brain function, and cellular energy. It’s one of the most researched supplements in existence. Take 5g daily and don’t worry about timing.
Vitamin D3 (5000 IU daily)
Most people are deficient. Vitamin D affects everything from testosterone and immune function to mood and insulin sensitivity. Get your levels checked, but 5000 IU is a safe starting point for most people.
Omega-3 Fish Oil (2-3g EPA/DHA daily)
Reduces inflammation and supports both brain health and cardiovascular function. Get a quality fish oil, not the cheap stuff that goes rancid.
Magnesium Glycinate (400-600mg before bed)
Most people are deficient here too. Magnesium supports sleep, stress response, and muscle function. The glycinate form absorbs well and promotes relaxation. Take it before bed.
For Weight Loss Specifically
Berberine (500mg 2-3x daily with meals)
This is nature’s metformin. Improves insulin sensitivity, supports glucose control, and aids fat loss. If you’re not running a GLP-1 peptide, this is the next best thing. If you are running a GLP-1, it can enhance the effects.
Electrolytes (Daily)
When you’re losing weight, especially on a GLP-1, you lose electrolytes. Sodium, potassium, magnesium. This is why people feel like crap in the first few weeks.
Supplement with a quality electrolyte mix. Or add salt to your food and eat potassium-rich foods (avocado, potatoes, bananas).
For Energy and Metabolism
CoQ10 (100-200mg daily)
Supports mitochondrial function. If you’re feeling tired or your energy is tanking, CoQ10 can help. It’s especially important if you’re taking a statin or if you’re over 40.
B Vitamins (Methylated B-Complex)
Supports energy production. Get a methylated form (methylfolate, methylcobalamin) for better absorption.
For Sleep (Critical for Fat Loss)
Sleep is when you recover, build muscle, and burn fat. If your sleep is garbage, everything else suffers.
Magnesium Glycinate (mentioned above): Relaxes the nervous system.
L-Theanine (200-400mg before bed): Calms the mind without sedation.
Apigenin (50mg before bed): Natural compound from chamomile. Promotes relaxation.
Note: I also run DSIP peptide for sleep when needed. 100mcg before bed, 2-3 times per week. It’s a game changer for deep sleep.
What I Don’t Recommend
- Fat burners: Most are garbage. Caffeine and stimulants that give you jitters and do nothing for actual fat loss.
- Testosterone boosters: They don’t work. If you need testosterone support, get real treatment.
- Most pre-workouts: Loaded with artificial ingredients. Just drink coffee.
The Lifestyle Factors (Don’t Skip This)
Peptides, diet, and supplements matter. But they don’t work if you ignore the fundamentals.
Sleep: 7-8 Hours Minimum
Sleep deprivation increases cortisol while decreasing testosterone. It spikes your hunger hormones and tanks your willpower. You cannot out-supplement bad sleep.
Non-negotiables:
- Same bedtime every night (even weekends)
- Room cold and dark
- No screens 1 hour before bed
- Caffeine cutoff by 2pm
Movement: Daily Activity
Beyond structured training, you need to move throughout the day.
Target: 8,000-10,000 steps daily.
This isn’t exercise. It’s baseline activity. Walk after meals. Take calls while walking. Park farther away. This adds up to hundreds of extra calories burned without “working out.”
Training: Lift Heavy Things
Cardio is fine for cardiovascular health. But for body composition, resistance training is king.
Train 3-4 days per week. Full body or upper/lower split. Focus on compound movements:
- Squats
- Deadlifts
- Bench press
- Rows
- Overhead press
- Pull-ups
Progressive overload matters more than the specific program. Lift a little more weight or do one more rep each week. That’s it.
Peptides can get expensive, but as an FYI - BioEdge is doing 10% off this month (code pep10 at bioedgepeptides.com), one of the few suppliers that consistently delivers what their lab reports claim.
Stress Management: Don’t Ignore This
Chronic stress elevates cortisol, and elevated cortisol promotes fat storage, especially around the midsection. It also tanks testosterone and growth hormone.
Find something that works for you:
- Meditation (even 10 minutes)
- Walking outside
- Deep breathing
- Time in nature
I’m not going to pretend I’m a meditation guru. But I’ve learned the hard way that ignoring stress catches up with you.
Putting It All Together: The January Reset Protocol
Here’s the complete protocol for someone ready to make a serious change this year.
Week 1-2: Foundation
- Diet: Implement protein-first eating. Track for at least 2 weeks to understand your intake.
- Supplements: Start creatine, vitamin D, fish oil, magnesium.
- Movement: Get 8,000+ steps daily.
- Sleep: Establish consistent sleep schedule.
- Peptides: Start BPC-157 (250mcg daily) to prepare your gut for the GLP-1.
Week 3-4: Add Peptides
- Weight Loss Goal: Start Retatrutide at 1mg weekly.
- Optimization Goal: Start microdose Retatrutide (250-500mcg 2-3x weekly).
- Add: Tesamorelin (1mg morning) OR CJC-1295/Ipamorelin (100mcg each at night).
- Continue: All foundation elements.
Week 5-8: Build Momentum
- Weight Loss Goal: Increase Retatrutide to 2mg weekly.
- Add: TB-500 (2.5mg twice weekly) if training hard.
- Add: MOTS-c (5mg 3x weekly) for metabolic support.
- Assess: How’s energy? Sleep? Recovery? Adjust as needed.
Week 9-12: Optimize
- Weight Loss Goal: Increase Retatrutide to 4mg weekly (or higher if tolerated).
- Assess: Body composition changes, how clothes fit, energy levels.
- Adjust: Diet based on progress. If stalling, check protein intake and sleep.
Week 13+: Maintain and Refine
- Continue: What’s working.
- Add: Semax/Selank if mental performance is important.
- Consider: GHK-Cu for skin quality and tissue maintenance.
- Plan: Cycling strategy (most peptides should cycle 12 weeks on, 4 weeks off).
Frequently Asked Questions
Where to Get Your Peptides
I source everything from BioEdge Research Labs. Third-party tested, US-based, cold-chain shipping.
I’ve tried other suppliers. Some were underdosed. Some had questionable purity. BioEdge is consistent. What the lab report says is what you get.
They are currently running a Jan sale Buy 2 Get 1 Free. Add three items to your cart and the lowest priced item is free. It stacks too, so six items gets you two free. You have to add all items to your cart for the discount to apply automatically.
Shop BioEdge Research Labs → bioedgeresearchlabs.com
They also have Afterpay, Klarna, and Affirm at checkout if you want to split payments.
Final Thoughts
Look, I know this is a lot.
But here’s the thing. You don’t have to do everything at once. Start with the foundation. Get your diet dialed in. Move more. Sleep better. Then add the peptides and supplements that make sense for your goals.
The people who succeed in January aren’t the ones who go all-in for three weeks and burn out. They’re the ones who make sustainable changes and stick with them.
Peptides help. The right supplements help. But nothing replaces consistency.
If you’ve got questions, join us in the Skool community. Real people sharing real experiences.
Join the Peptides & Biohacking Hub → skool.com/peptides-biohacking-hub
Here’s to 2026.
— Joe Mars
The Peptide Report
Disclaimer: This content is for educational and research purposes only. Peptides discussed are research compounds and should only be used under proper medical supervision. Always consult qualified healthcare providers before beginning any peptide protocol. Individual results may vary.
I’m Joe Mars, and I’ve dedicated the past ten years to understanding peptide therapy, longevity, and how to optimize the body through practical, real-life testing. My journey started when I was tired, inflamed, and aging faster than I should have been. Clear information on peptides was almost impossible to find, so I dug in, researched nonstop, and tested protocols on myself.
Over the years, I have learned from experts like Jay Campbell, Dr. Seeds, Jim LaValle, and Ben Greenfield, and I have completely transformed my health. Now in my fifties, I feel stronger and sharper than I did in my twenties. That experience is why I write. I want to give people simple and honest guidance so they can use peptides safely and effectively.
I believe in data, smart protocols, and taking responsibility for your own health. You are the protocol. Your habits, your consistency, and your awareness shape your results. Through The Peptide Report, I share what actually works so you can make informed decisions and build a healthier, more resilient body.
Peptides can get expensive, but as an FYI - BioEdge is doing 10% off this month (code pep10 at bioedgepeptides.com), one of the few suppliers that consistently delivers what their lab reports claim.