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Menachem Jacobs, MD, the medical cofounder at Outlive Biology and a resident physician at Yale New Haven Hospital in Connecticut, agrees

Your exact needs depend on your body weight, activity level, and goals

While motility gains were limited, combining GLP-1s with diet and exercise produced stronger improvements in motility and overall semen health

As for how much semaglutide is too much, Alan says its generally not recommended that you go above 2.4 milligrams a week

Good options include: Greek yogurt A banana with peanut butter A small protein shake A handful of nuts Light toast with protein Hydration is equally important, electrolytes can help on warm days or during intense sessions