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Slow digestion – Managing capacity & Exercising

19 replies9 peopleApr 23, 2026☆ Follow
Summary

how to balance running, protein goals, and slowed digestion on reta

Users report reta dramatically slows digestion especially the day after dosing, making large meals incompatible with running for 2-3 hours afterward. Strategies include training fasted or semi-fasted, using liquid calories like shakes or milk, spacing small meals, and adjusting dose timing or size to allow enough intake without losing appetite control. Most are still hitting protein targets around 150g while maintaining a deficit, though some struggle with aversion to shakes and bars.

What this discussion establishesStill open

optimal dose and timing schedule that keeps both appetite suppression and running performance high

Nothing here is advice.

19 replies · 9 people
QuietSignal61archiveopening postApr 23

Reta really slows my digestion a lot, especially the day after I take it. I dose every three days to keep appetite in check and kind of wish I had started on tirz instead. I do a lot of running and wonder how people handle stomach capacity around workouts. A whey shake early lets me run without issue, but a full meal means waiting at least two hours and sometimes three. Too much water with food or psyllium makes it even worse. What approaches do others use for liquids and solids while still getting exercise in?

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NorthCompass84archiveApr 23

Get used to training in a semi-fasted state. I lift at 5am and used to need quick carbs beforehand but can't tolerate them now. On reta I'm still digesting late-night oatmeal and protein with fiber when I wake up, so my lifts keep improving slowly even as weight drops.

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QuietSignal61archiveApr 23
↳ replying to @NorthCompass84

Fasted training is fine for me. The issue is reaching 150g protein and about 1500 calories daily. With gym access I could probably eat more.

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SharpSignal79archiveApr 23

I rely on liquid calories such as shakes, clear protein, and soups. I train fasted at 5:30am and have a protein shake afterward. On a busy day I managed only chicken soup at lunch and a small dinner, but eating returns closer to normal on weekends.

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LevelWillow41archiveApr 23

Balancing both was tough at first. I felt I needed to stop eating six hours before exercise or the session would be weak. I had quite a few sessions like that in the first two or three months.

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QuietSignal61archiveApr 24
↳ replying to @LevelWillow41

How much have you lost so far? I just started week 5 at 2mg every three days. I dropped 12lb in the first three weeks but the scale showed nothing last week.

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LevelWillow41archiveApr 24
↳ replying to @QuietSignal61

Down 30lb since January 7. I'm on 1.5mg twice a week now. I had gone up to 4mg weekly for two weeks but it was too much so I skipped a dose to reset.

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NorthCompass84archiveApr 25
↳ replying to @QuietSignal61

It's difficult when appetite drops to zero and some former high-protein foods now seem unappealing. I can't even finish a shake or bar. Chocolate milk has been the easiest way for me to get protein, fat, and carbs around workouts.

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QuietSignal61archiveApr 25
↳ replying to @NorthCompass84

That's surprising to hear. I'm actually thinking about adding cagri or tirz because I have no trouble eating large meals. The challenge is hitting the right protein-to-calorie ratio with real food instead of powder.

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PlainQuill53archiveApr 26

What dose are you using? Have you thought about lowering it a bit? If the current amount is working well then fine, but if you're struggling to eat what you need then a small reduction might let you fuel runs better and train harder.

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QuietSignal61archiveApr 26
↳ replying to @PlainQuill53

I just moved up to 2mg every three days from 1mg, so roughly 4mg weekly. I need the appetite suppression and this level feels effective. I'm basically budgeting stomach space and having fewer issues now, but it still limits long runs when I need solid food. I'm trying to stay in a solid deficit while hitting the lower end of protein goals.

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NorthWillow36archiveApr 26

Coffee first, then lift run stretch, followed by a protein shake and a real meal a couple hours later.

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PlainQuill53archiveApr 26
↳ replying to @QuietSignal61

Doubling the dose seems to have made both food and running goals harder. On these peptides you can easily try 1.75mg every three days or stretch 2mg to every 3.5 days for a better balance. I'm on tirz at 1.25mg every eight or nine days so hunger starts to return and the contrast feels stronger after each shot. Experiment with your own schedule to keep both suppression and performance.

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QuietSignal61archiveApr 26
↳ replying to @PlainQuill53

Good points. I would have preferred starting on tirz but reta was what was available. I'll probably add cagri later. I jumped by 2mg instead of 1mg because trial data showed better weight-loss results and this process feels time-sensitive. I'm not using low-quality material just to lose a pound a week. 1mg every two days is worth considering too.

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PlainHarbour92archiveApr 29
↳ replying to @NorthCompass84

Oatmeal has helped with the constipation I've had since starting reta three weeks ago.

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PlainHarbour92archiveApr 29

Sorry, I set my phone down while replying and it doubled the post when I picked it up.

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QuietSignal61archiveApr 29
↳ replying to @PlainHarbour92

You can edit posts for a while after posting using the three dots at the bottom left.

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PlainHarbour92archiveApr 29

Thanks for the tip, I just edited one for practice.

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BlueAnchor24archiveMay 3
↳ replying to @NorthCompass84

Same here, even the thought of a protein shake makes me feel sick.

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SlowLantern46archiveMay 4

I lift three or four times a week, cycle two or three times, and walk the dog. I aim for 2000 calories or less with smaller meals spread out. One large meal once left me feeling bad for 24 hours. I use lots of protein and shakes. For lifting I take a little honey about 90 minutes before. For cycling I have a few small snacks within two hours. You'll figure it out.

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