NUTRITION GUIDE — GLP-1 MEDICATIONS
How to Get Enough Protein on GLP-1 Medications (Even When You Can Barely Eat)
If you're on a GLP-1 medication and struggling to get enough protein, here's the bottom line: a practical starting point for many adults is about 80–120 g of protein per day, or roughly 1.0–1.2 g/kg/day, split across three to five smaller eating windows — with protein eaten first at every meal before fullness hits. Moderately active adults may benefit from 1.0–1.5 g/kg/day. Many GLP-1 users struggle to hit those targets because appetite suppression and early satiety work against the very nutrient that protects lean mass during weight loss.
That's the core tension: your medication reduces how much you eat, but your body actually needs enough protein during weight loss to help protect lean mass and body composition. Below is a complete system for closing that gap — how much you need, which foods deliver the most protein per bite, what to eat when nothing sounds good, and when to get professional help.
By The RX Index Research Team · Last verified: March 2026
Primary sources: JAMA Internal Medicine (Mehrtash, Dushay, Manson, 2025); 2025 Joint Advisory (Mozaffarian et al.); STEP 1 body-composition substudy; SURMOUNT-1 body-composition substudy
Why Protein Becomes a Real Problem on GLP-1 Medications
GLP-1 receptor agonists such as semaglutide (Ozempic, Wegovy) and dual incretin agonists such as tirzepatide (Mounjaro, Zepbound) work by slowing gastric emptying, suppressing hunger signals, and increasing satiety. That's the mechanism that drives weight loss — and it's working exactly as designed.
The problem is downstream. GLP-1 therapy can substantially reduce appetite and energy intake — observed reductions in clinical trials have ranged from roughly 16–39% — which is why protein can become harder to hit if you don't prioritize it. Protein is the most satiating macronutrient, meaning it's often the food your body is least interested in when you're already full. So the very nutrient you need more of during weight loss becomes the hardest one to eat.
Here's why that matters: during any calorie deficit, your body breaks down both fat and lean mass for energy. Without enough protein and resistance exercise, a meaningful portion of the weight you lose can come from lean mass instead of fat. Exploratory body-composition data from the STEP 1 trial found a notable reduction in lean body mass among semaglutide-treated participants, suggesting a meaningful portion of weight lost came from lean tissue rather than fat alone. In the SURMOUNT-1 body-composition substudy, roughly 25–26% of weight lost in tirzepatide-treated participants was lean mass.
This pattern isn't unique to GLP-1 medications. Any significant calorie deficit can produce a similar result. But GLP-1s can accelerate the risk because the appetite suppression is effective enough that many people unintentionally under-eat protein for weeks or months before realizing it.
A small 2025 study (~40 participants, presented at ENDO 2025) found that being older, female, or eating less protein were each linked to greater lean mass loss on semaglutide — and that losing more lean mass was associated with less improvement in blood sugar control. The researchers suggested that preserving lean mass during GLP-1 therapy may be important for reducing insulin resistance and preventing frailty. These are preliminary findings and the study has limitations.
The good news: lean mass loss is not inevitable. A very small 2025 case series (3 patients) documented individuals who combined structured resistance training 3–5 days per week with protein intakes of 1.6–2.3 g/kg of fat-free mass per day. One patient gained 2.5% lean soft tissue while losing over 61% of their fat mass. These results are encouraging, but a 3-patient case series is not proof — they illustrate what's possible with combined intervention, not a guaranteed outcome.
The takeaway is straightforward: the medication creates the calorie deficit. What you eat and how you train determine whether that deficit costs you mostly fat or mostly lean mass.
How Much Protein Do You Actually Need on a GLP-1?
There's a confusing range of numbers on the internet, and part of the confusion is that different sources use different baselines — total body weight vs. lean body mass vs. adjusted body weight vs. goal weight.
The 2025 Joint Advisory from four major medical societies notes that higher protein targets such as 1.2–1.6 g/kg/day have been proposed during active weight reduction, but also says there is no consensus on whether to base targets on actual body weight, adjusted/ideal body weight, or fat-free mass. The advisory adds that an absolute target of 80–120 g/day may be a practical alternative that enhances adherence while ensuring adequate intake.
The JAMA Internal Medicine Patient Page (Mehrtash, Dushay, Manson, 2025) recommends 1.0–1.5 g/kg/day for moderately active adults, with each eating occasion including 20–30 g of protein.
Protein targets by body weight
| Your Weight | 1.0 g/kg/day | 1.2 g/kg/day | 1.5 g/kg/day | Across 3 Meals | Across 4 Meals | Across 5 Meals |
|---|---|---|---|---|---|---|
| 140 lbs (64 kg) | 64g | 77g | 96g | 21–32g each | 16–24g each | 13–19g each |
| 160 lbs (73 kg) | 73g | 88g | 110g | 24–37g each | 18–28g each | 15–22g each |
| 180 lbs (82 kg) | 82g | 98g | 123g | 27–41g each | 21–31g each | 16–25g each |
| 200 lbs (91 kg) | 91g | 109g | 137g | 30–46g each | 23–34g each | 18–27g each |
| 220 lbs (100 kg) | 100g | 120g | 150g | 33–50g each | 25–38g each | 20–30g each |
| 250 lbs (114 kg) | 114g | 137g | 171g | 38–57g each | 29–43g each | 23–34g each |
Illustrative table only. In people with obesity, using actual body weight can overestimate protein needs. Clinician-guided targets based on adjusted/ideal weight or fat-free mass may be more appropriate.
Where to start:
- On GLP-1, losing weight, not much exercise: Aim for the 1.0–1.2 g/kg range
- Strength training regularly: The 1.2–1.5 g/kg range is reasonable
- Math feels overwhelming: Use the flat 80–120 g/day target — pick a number, hit it most days, adjust over time
- Note: Prolonged intake above 2.0 g/kg/day should be avoided due to potential adverse effects
7 Ways to Actually Hit Your Protein Target When Your Appetite Is Gone
Everyone tells you to "eat more protein." Nobody explains how to do that when you're physically full after six bites. These strategies are drawn from the JAMA Patient Page and the 2025 Joint Advisory.
Eat protein first at every meal — before fullness hits
On GLP-1 medications, fullness arrives fast. If you eat your salad, bread, or rice first — you'll be done before you've touched the protein. Flip the order: protein hits the fork first, every time. This is one simple, high-yield habit change. No extra food, no supplements, no meal prep — just a different sequence. The JAMA Patient Page specifically recommends beginning each meal with 20–30 g of protein.
Split protein across more eating windows
Research on muscle protein synthesis shows that consuming 20–30 g of high-quality protein per eating occasion is generally effective for stimulating muscle maintenance in most adults. Older adults may need 30–40 g per meal due to anabolic resistance. If three meals feels like too much, go to four or five smaller eating windows — a "meal" can be a cup of Greek yogurt and a string cheese. The 2025 Joint Advisory explicitly supports small, frequent meals when hunger and food interest are low.
Choose compact, high-density protein sources
When stomach capacity is the bottleneck, you need the most protein per bite. A 6 oz chicken breast delivers excellent protein, but if you can only eat half of it, you're getting 17–18 g instead of 35 g. A cup of cottage cheese delivers 28 g in something soft and easier to finish. See the compact protein table below — organized around protein per bite, not just protein per meal.
Drink your protein when you can't eat it
Bad appetite days happen — they're part of GLP-1 therapy, not a failure. Liquid protein is your safety net.
- Mix shakes thin — thick, heavy shakes are more likely to trigger nausea. Use water, not milk, if volume is the problem.
- Sip, don't chug — splitting one shake into two smaller servings spaced 30–60 minutes apart is often better tolerated.
- Protein coffee — adding unflavored whey isolate or a high-protein milk (like Fairlife at ~13 g per cup) to your morning coffee adds 15–25 g without a heavy meal.
- Bone broth — warm, sippable, low volume. Protein-enriched versions deliver roughly 10–20 g per cup, but the protein is collagen-based (incomplete — it lacks tryptophan and is less effective than whey or soy for muscle preservation). Use it as a hydration and gap-filling tool on very low appetite days, not as a primary protein source.
Don't wait for hunger cues — eat on a schedule
On GLP-1 medications, traditional hunger signals are blunted or absent. If you wait until you "feel hungry," you may go most of the day without eating — and then realize at 8 PM that you've had 30 g of protein total. The 2025 Joint Advisory specifically mentions that setting an alarm or other reminder to eat can be helpful when hunger and food interest are low. This isn't about forcing food — it's about eating on a schedule when your body's signaling system is dialed down.
Prep protein in advance — remove the decision
When appetite is low and you're standing in front of an open fridge, the easiest choice is usually nothing — or something quick and carb-heavy. Decision fatigue is one of the biggest practical barriers to adequate protein on GLP-1s. The fix: batch prep 2–3 protein staples once or twice a week and keep them visible. Hard-boiled eggs (12 at a time, peeled and ready). Shredded rotisserie chicken in containers. Pre-portioned cottage cheese or Greek yogurt cups. When the decision is already made, you eat protein. When you have to think about it, you often don't.
Pair protein with resistance training
Protein and resistance training are a package deal. Protein provides the building blocks. Strength training provides the signal that tells your body to use those building blocks to maintain muscle rather than break it down. The JAMA Patient Page recommends strength training 2–3 times per week. The 2025 Joint Advisory emphasizes that resistance exercise combined with adequate protein is a priority strategy for preserving lean mass during GLP-1 therapy. You don't need a gym — bodyweight exercises (squats, push-ups, lunges, resistance band rows) done 2–3 times per week for 20–30 minutes is enough to make a meaningful difference. Start lighter than you think you need to and build from there.
Best Protein Sources for GLP-1 Users: The Compact Protein Table
Not all protein is equal when you're on a GLP-1. You need high grams, low volume, and reasonable tolerability.
Protein and calorie values are approximate, based on USDA FoodData Central, and vary by brand and preparation.
| Food | Serving | Protein | Calories | GLP-1 Notes |
|---|---|---|---|---|
| Cottage cheese (low-fat) | 1 cup | ~28g | ~180 | Soft texture. High protein-per-calorie. Often easier to tolerate. |
| Chicken breast (grilled) | 4 oz | ~35g | ~180 | Strong source but can feel heavy. Shred or dice for better tolerability. |
| Greek yogurt (nonfat) | 1 cup | ~20g | ~100 | Cold, creamy, often easier on low-appetite days. |
| Canned tuna (in water) | 1 can (5 oz) | ~30g | ~120 | Compact. Mix with Greek yogurt instead of mayo for extra protein. |
| Shrimp | 4 oz | ~24g | ~100 | Light, mild, quick to cook. Often well tolerated. |
| Egg whites (liquid carton) | 1 cup | ~26g | ~120 | Low volume. Mix into scrambles, oatmeal, or smoothies. |
| Whey protein isolate | 1 scoop | ~25–30g | ~110–130 | Best mixed thin. Sip over 15–20 minutes. Isolate has less lactose. |
| Turkey deli slices (low-sodium) | 4 slices | ~20g | ~100 | Zero prep. Roll with a cheese stick for a quick protein hit. |
| Salmon (canned or baked) | 4 oz | ~25g | ~200 | Omega-3 bonus. Rich but generally well tolerated. |
| Skyr (Icelandic yogurt) | ¾ cup | ~17g | ~100 | Thicker and higher protein per serving than standard yogurts. |
| Hard-boiled eggs | 2 large | ~12g | ~140 | Batch prep and refrigerate. Easy grab-and-go. |
| Bone broth (protein-enriched) | 1 cup | ~10–20g | ~40–90 | Collagen-based protein (incomplete). Useful as a warm, sippable hydration tool on low-appetite days — not a substitute for complete protein. |
| String cheese | 1 stick | ~7g | ~80 | Tiny, portable, zero effort. Useful as a protein add-on throughout the day. |
| High-protein milk (e.g., Fairlife) | 1 cup | ~13g | ~80 | Add to coffee or drink straight. Low volume relative to protein. |
| Edamame (shelled) | 1 cup | ~18g | ~190 | Good plant-based snack option. |
| Tofu (extra firm) | ½ block (~7 oz) | ~20g | ~180 | Versatile. Scramble, bake, or cube. Absorbs flavor. |
| Lentils (cooked) | 1 cup | ~18g | ~230 | Higher volume — better suited for average or good appetite days. |
What to Eat When Nothing Sounds Good: Symptom-Based Routing
This is where generic protein advice fails. "Eat more chicken breast" doesn't help when the thought of chicken makes you nauseous. GLP-1 side effects are real and they directly affect what you can tolerate. Here's a practical guide based on what's actually going on.
If your appetite is near zero
Focus on liquid and semi-liquid complete protein. Protein coffee, thin smoothies, and Greek yogurt are your best options. Bone broth can help with hydration and sipping comfort, but its protein is collagen-based (incomplete) — pair it with a complete protein source rather than relying on it alone. Split servings into two smaller portions eaten 30–60 minutes apart. Something is always better than nothing. Even 50–60 g of protein on a terrible appetite day is substantially better than 20 g.
If nausea is the main problem
Bland, cold, or room-temperature proteins tend to be easier than hot, aromatic meals. Options to try: cottage cheese, plain Greek yogurt, cold shrimp, turkey deli slices, a small protein smoothie. Avoid greasy or heavily spiced foods. Ginger tea or candied ginger may help settle the stomach alongside your protein. Eating smaller portions every 2–3 hours often works better than three meals.
If reflux or heartburn is the issue
Keep portions smaller, avoid lying down for 2–3 hours after meals, and avoid trigger foods and spices. Egg whites, baked fish, plain chicken, lentils, and tofu tend to be lower-fat protein options that may be easier on the stomach.
If constipation is the problem
Don't cut back on protein — instead, increase fiber gradually and pair it with adequate fluids. GLP-1s already slow gut motility, and low fiber intake compounds this. The 2025 Joint Advisory notes that magnesium citrate, fiber supplements, and stool softeners may help if dietary strategies aren't sufficient. Adequate hydration (roughly 2–3 liters per day) is essential.
"Nothing sounds good" (food aversion, no specific symptom)
This is common, especially in the first few months or after a dose increase. Keep 2–3 "default" protein options that you don't hate readily available. Many people find the same few foods become their reliable fallback: Greek yogurt, string cheese, protein milk in coffee, a simple scrambled egg. You don't need variety right now — you need consistency. Tolerability often improves over time, but persistent difficulty eating should be discussed with your clinician.
Sample Meal Plans by Appetite Level
These are templates, not rigid prescriptions. All protein values are approximate, standardized against USDA FoodData Central, and will vary by brand and preparation method.
Bad Appetite Day (~80g protein)
| Time | Food | Protein (approx.) |
|---|---|---|
| Morning | Coffee with 1 cup high-protein milk (e.g., Fairlife) | ~13g |
| Mid-morning | Protein smoothie (1 scoop whey isolate + ½ cup frozen berries + water) | ~25g |
| Afternoon | ¾ cup nonfat Greek yogurt | ~15g |
| Evening | ¾ cup nonfat Greek yogurt + 2 string cheese sticks | ~29g |
| Total | ~82g | |
Average Appetite Day (~115g protein)
| Time | Food | Protein (approx.) |
|---|---|---|
| Breakfast | 2 scrambled eggs + ¾ cup Greek yogurt | ~27g |
| Lunch | 4 oz grilled chicken over mixed greens with vinaigrette | ~35g |
| Snack | Protein shake (1 scoop whey + water) | ~25g |
| Dinner | 4 oz baked salmon + steamed vegetables | ~27g |
| Total | ~114g | |
Good Appetite Day (~135g protein)
| Time | Food | Protein (approx.) |
|---|---|---|
| Breakfast | 3-egg omelet with 1 oz cheese + 2 turkey sausage links | ~35g |
| Lunch | Tuna salad (1 can tuna + 2 tbsp Greek yogurt) on whole grain bread | ~38g |
| Snack | 1 cup edamame + 1 string cheese | ~25g |
| Dinner | 3 oz chicken breast + ½ cup cooked lentils + roasted vegetables | ~37g |
| Total | ~135g | |
On bad days, follow the bad-day plan. No guilt, no overthinking. Consistency over perfection is the goal.
Protein Shakes on GLP-1: When They Help and What to Look For
Protein shakes are a tool, not a requirement. If you can hit your target through whole foods, you don't need shakes at all. But for many GLP-1 users — especially on low-appetite days, during dose increases, or in the first few months — shakes are a practical lifeline.
When shakes help most:
- Days when solid food feels impossible
- As a "top-up" to close a protein gap after meals
- As a breakfast replacement when morning appetite is zero
What to look for in a shake:
- At least 20–30 g of protein per serving (aligns with the per-meal threshold in the JAMA Patient Page)
- Whey protein isolate or a blend that includes whey — whey is one of the best-studied high-quality supplemental proteins and is rich in leucine
- For plant-based: soy protein isolate, or a well-formulated pea/rice protein blend
- Lower sugar — high sugar content can worsen nausea in some GLP-1 users
- Avoid shakes with added collagen as the primary protein source — collagen is less effective than complete proteins for muscle protein synthesis
How to tolerate shakes on GLP-1s:
- Mix with water, not milk, to reduce volume
- Blend with ice for a lighter texture
- Sip slowly over 15–30 minutes rather than drinking all at once
- Try clear protein drinks or protein water if traditional shakes feel too heavy
- Split one full serving into two half-servings spaced 30–60 minutes apart
When to prioritize food over shakes: When tolerated, whole foods provide additional nutrients — fiber, micronutrients, and greater satiety — that isolated protein powder doesn't. Shakes should fill gaps, not replace meals when meals are possible.
Signs You May Not Be Getting Enough Protein
These aren't diagnostic — but they're patterns worth paying attention to and discussing with your care team.
- ⚠Unusual fatigue or weakness — Beyond what you'd expect during normal GLP-1 adjustment.
- ⚠Hair thinning or increased shedding — Can appear 2–4 months into rapid weight loss and may be related to inadequate protein or overall calorie intake.
- ⚠Slow recovery from workouts — Muscle soreness that lasts much longer than usual.
- ⚠Difficulty maintaining strength or training performance — Noticeable decline in what you can lift or how many reps you can complete.
- ⚠Persistent low protein intake on tracking — Consistently falling well below your target when you actually log your food.
If you notice several of these together, it's not a reason to panic or to stop your medication. It's a signal to reassess your protein intake and discuss it with your care team.
When to Talk to a Doctor or Registered Dietitian
Protein strategy on a GLP-1 is usually manageable on your own with good information. But there are situations where professional guidance matters.
Talk to your prescribing clinician if:
- You can't keep fluids down for more than 24 hours
- Vomiting or diarrhea is persistent (dehydration is a real risk — FDA prescribing information for Wegovy and Zepbound includes warnings about this)
- You're experiencing severe stomach pain
- You feel significantly weaker over several weeks despite eating and exercising
- You're losing weight faster than your clinician expected, or developing worsening weakness, dehydration, or severe GI side effects
Talk to a registered dietitian if:
- You consistently can't hit even a minimum protein target despite trying these strategies
- Nausea or food aversion is severely limiting your food choices
- You have kidney disease or any condition that requires individualized protein guidance
- You want a personalized meal plan built around your tolerances, preferences, and medical history
The JAMA Patient Page also recommends discussing supplementation (calcium, vitamin D, a multivitamin) with your clinician, particularly during significant weight loss when micronutrient intake may be compromised.
Frequently Asked Questions
How much protein should I eat on Ozempic, Wegovy, Mounjaro, or Zepbound?
The general nutrition principles are similar across semaglutide and tirzepatide products, but your exact target depends more on body size, activity level, age, tolerability, and medical conditions than on the brand name. Most adults actively losing weight can start with 1.0–1.5 g of protein per kilogram of body weight per day, spread across 3–5 eating windows. A flat target of 80–120 g/day is also a reasonable approach. People with obesity may benefit from using adjusted or ideal body weight rather than actual weight for their calculation.
Can I get enough protein on a GLP-1 without supplements?
Yes. Whole foods — eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, lentils — can meet your needs. Supplements are a convenience tool for low-appetite days, not a requirement.
Does the type of protein matter on a GLP-1?
For muscle preservation, complete proteins with adequate leucine are most effective. Animal proteins (eggs, dairy, poultry, fish) and soy are complete. If you eat primarily plant-based, combining protein sources (e.g., rice and beans, pea and rice protein) helps ensure a more complete amino acid profile. Collagen alone is not sufficient for muscle preservation.
Will eating more protein slow my weight loss on GLP-1?
Not usually. If overall energy intake remains appropriate, higher protein intake is generally used to support lean-mass retention and body composition during weight loss. Protein also has a higher thermic effect than carbohydrates or fat, meaning your body uses more energy digesting it.
What if nausea makes it impossible to eat enough protein on GLP-1?
Switch to sippable complete protein sources: thin shakes, protein water, and protein milk. Bone broth can help with hydration and is easy to sip, but its protein is collagen-based (incomplete) — don't count it as your primary protein. Eat cold or room-temperature foods. Eat small amounts frequently rather than trying to eat full meals. If nausea is severe and persistent, talk to your prescribing provider — dose adjustments or timing changes can help.
Is "Ozempic face" caused by not enough protein?
Facial volume loss with rapid weight loss is mainly related to loss of facial fat and skin-volume changes. Adequate protein supports overall nutrition during weight loss, but it has not been proven to prevent facial volume changes specifically.
How do I know if I'm getting enough protein on a GLP-1?
Track your intake for two weeks using an app like MyFitnessPal or Cronometer. Many people are surprised to find they're eating less protein than they thought. After two weeks of tracking, most people develop enough awareness to estimate reliably without logging every meal.
Should I eat protein even when I'm not hungry on GLP-1?
Yes — within reason. On GLP-1 medications, hunger cues are suppressed, which means waiting for hunger before eating can lead to long stretches of near-zero intake. Eating on a regular schedule with protein at each eating window helps maintain consistent intake. You don't have to force-feed — but you do need to eat intentionally.
What about vitamins and other nutrients on GLP-1?
The JAMA Patient Page and the 2025 Joint Advisory both recommend discussing supplementation — particularly vitamin D, calcium, and B12 — with your healthcare provider during GLP-1 therapy. Hydration is also critical: the JAMA Patient Page recommends roughly 2–3 liters of fluid per day.
What if I have kidney disease — should I eat more protein on GLP-1?
Do not use generic protein targets. People with chronic kidney disease who are not on dialysis may need to limit protein intake, not increase it. Work with a nephrologist or renal dietitian to set an individualized target.
Sources
- Mehrtash F, Dushay J, Manson JE. I am taking a GLP-1 weight-loss medication—what should I know? JAMA Internal Medicine. Published online July 14, 2025. doi:10.1001/jamainternmed.2025.1133
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. The American Journal of Clinical Nutrition. 2025;122:344–367.
- Wilding JPH, et al. Impact of semaglutide on body composition in adults with overweight or obesity: Exploratory analysis of the STEP 1 study. Journal of the Endocrine Society. 2021;5(Suppl 1):A16.
- Look M, et al. Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study. Diabetes, Obesity and Metabolism. 2025;27(5):2720–2729.
- Haines M, et al. Muscle loss risk factors on semaglutide. Presented at ENDO 2025, Endocrine Society Annual Meeting (~40 participants; preliminary findings).
- Tinsley GM, Nadolsky S. Preservation of lean soft tissue during weight loss induced by GLP-1 and GLP-1/GIP receptor agonists: A case series. SAGE Open Medical Case Reports. 2025;13:2050313X251388724.
- Neeland IJ, et al. Changes in lean body mass with GLP-1-based therapies and mitigation strategies. Diabetes, Obesity and Metabolism. 2024. doi:10.1111/dom.15728
- Juliusdottir T, et al. Dietary intake and nutrition status in adults using GLP-1 receptor agonists: A cross-sectional study. Frontiers in Nutrition. 2025;12:1566498. (Study included 69 participants and was industry-affiliated.)
- U.S. Department of Agriculture. FoodData Central. fdc.nal.usda.gov. Accessed March 2026.
- National Kidney Foundation. Protein and Your Kidneys. kidney.org. Accessed March 2026.
- Novo Nordisk. Wegovy (semaglutide) injection prescribing information. FDA accessdata.fda.gov.
- Eli Lilly and Company. Zepbound (tirzepatide) injection prescribing information. FDA accessdata.fda.gov.
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This content is for informational and educational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or medication plan. Last updated: March 27, 2026.
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