Your medication curbs your appetite.
This plan protects everything else.
9 simple guides to eat enough protein, keep your muscle, ease side effects, and keep the weight off for good. Made for anyone taking a GLP-1 medication.
GLP-1s are powerful. But the medication is only half the plan.
Muscle loss
When you eat much less, a meaningful share of the weight you lose can come from muscle, unless you eat enough protein and strength train.
Side effects
Nausea, constipation and fatigue can make it hard to eat well, or to stick with it at all.
Missing nutrients
Tiny portions make it easy to miss protein, fiber, fluids and key vitamins without noticing.
Regaining the weight
Studies show many people regain much of the weight after stopping, especially without new habits in place.
9 guides for every stage of your GLP-1 journey
Your GLP-1 Start Guide
What to expect in your first 90 days, how to eat as your dose changes, and the habits that matter most from day one.
Protein First
How much protein you need to protect your muscle, how to get it when you're barely hungry, and a protein cheat sheet.
Strength Plan to Keep Your Muscle
A simple 2 to 3 day-a-week plan so the weight you lose is fat, not the muscle that keeps your metabolism strong.
Side Effect Relief Guide
Food and habit strategies for nausea, constipation, reflux and fatigue, plus when to call your prescriber.
Hydration, Fiber & Gut Guide
Daily targets, easy ways to hit them, and why they matter more than ever on a GLP-1.
Small-Appetite Meals & Snacks
30+ protein-packed mini meals and snacks that are easy on your stomach and big on nutrition.
Grocery List & Meal Planner
A GLP-1 friendly grocery list, a weekly planner, and a simple formula for building every plate.
Keep It Off: Your Maintenance Plan
How to protect your results through plateaus, dose changes, or coming off your medication.
FAQ & Mindset Guide
Straight answers to the questions everyone asks, plus the mindset shifts that make your results last.
When every bite counts, make every bite count.
On a GLP-1 you might only manage a few small meals a day. These guides show you exactly what to put on the plate, and in what order, so you get the protein, fiber and fluids your body needs without feeling stuffed or sick.
4 habits that make your results last
Protein first
Aim for protein at every meal, eaten first, so your muscle is protected even when your appetite is small.
Lift 2 to 3 times a week
Strength training tells your body to keep muscle while the fat comes off.
Hydrate and add fiber
Fluids, electrolytes and fiber ease side effects and keep your gut moving.
Plan for life after
Build the habits now that keep the weight off, whatever happens with your medication.
This is for you if…
- You're starting a GLP-1 and want to do it right
- You've been on one a while and hit a plateau
- You're struggling to eat enough or dealing with side effects
- You're lowering your dose or coming off and want to keep your results
It's not…
- A prescription or a replacement for your prescriber
- Medical advice about your dose or medication
- A crash diet. It's a plan to protect your health while you lose weight
Meet Heather Watkins
Heather Watkins has over 30 years of nutrition coaching experience and is GLP-1 nutrition certified. She works alongside a physician-guided team. This bundle is the same plan she uses to help clients protect their muscle, feel better on their medication, and keep their results.
All 9 guides. Instant download.
- ✓Your GLP-1 Start Guide
- ✓Protein First
- ✓Strength Plan to Keep Your Muscle
- ✓Side Effect Relief Guide
- ✓Hydration, Fiber & Gut Guide
- ✓Small-Appetite Meals & Snacks
- ✓Grocery List & Meal Planner
- ✓Keep It Off: Your Maintenance Plan
- ✓FAQ & Mindset Guide
Printable PDFs · Yours to keep
Questions
Is this medical advice?
No. These guides are nutrition, exercise and habit education designed to work alongside the care you get from your prescriber. Always follow your provider's instructions about your medication.
Which medications is this for?
It's written for anyone taking a GLP-1 or similar weight loss medication, such as semaglutide or tirzepatide, whether you're just starting or have been on it a while.
I'm planning to stop my medication. Will this help?
Yes. The Keep It Off guide is all about protecting your results through dose changes or coming off your medication. Talk with your prescriber before making any changes.
Do I need a gym?
No. The strength plan works at home with a few dumbbells or resistance bands, or at the gym.
How do I get the guides?
Right after checkout you'll get instant access to all 9 PDFs. Print them or use them on your phone or tablet.