For everyone on Ozempic · Wegovy · Mounjaro · Zepbound
Up to 40% of the weight you lose on a GLP-1 can be muscle — not fat. This is the evidence-based, 90-day system to drop the fat and keep the muscle.
Ranges reflect published GLP-1 body-composition data: 25–40% of total weight lost can be lean tissue without targeted nutrition and training, vs. under 10% in optimized protocols.
Losing weight ≠ losing fat
GLP-1 medications are remarkably effective at reducing appetite and fat. But rapid weight loss without enough protein and resistance training pulls a meaningful share of that weight from muscle and bone — the tissue you most want to keep for strength, metabolism, and long-term health.
What the research actually says
This isn't a fad. It's the consensus from 2025–2026 clinical reviews, practitioner guides, and case data — distilled into something you can act on this week.
1.2–2.0 g per kg of body weight per day, spread across 3–5 feedings of 25–40 g — enough to clear the leucine threshold that triggers muscle synthesis, even when appetite is suppressed.
Resistance training is the non-negotiable signal that tells your body to keep muscle. Cardio alone won't do it. Full-body templates included — no gym-bro experience required.
Pounds lost is the wrong scoreboard. Measure protein, strength, and body composition over 4-week blocks so you can prove the weight you're losing is the right kind.
Lose the fat, keep the strength
Protecting your muscle is what keeps you strong, mobile, and full of energy — not just a smaller number on the scale.
Strong, energized, and fueled
Vital and mobile for the long run
A few sessions a week is all it takesWhat's inside
Ten plain-English chapters translating the latest GLP-1 body-composition evidence into exactly what to do.
Daily targets, a meal-timing framework, and GLP-1-friendly food lists for when nausea or low appetite hits.
Full-body routines with sets, reps, and tempo cues that scale from beginner to four sessions a week.
Foundation → Build → Optimize. Day-by-day structure with sample meals and weekly check-ins.
An exact plan for the days the medication kills your hunger — so you never skip protein when it matters most.
Tailored notes for older adults, women in peri/post-menopause, CKD, and severe GI side effects.
Most guides hand you a file and wish you luck. You also get a tracker you actually use every day:
Honest fit check
Get started today
One-time payment · Lifetime access · Free updates
Get instant accessThe complete collection
Scroll down the scale — from the core handbook to your goal weight, the full Everything Bundle. Every item is an instant PDF download via secure checkout.
The 10-chapter clinical handbook, the 90-day phased planner, and the interactive tracker. Everything begins here.
A 7-day high-protein meal plan, a done-for-you grocery list, low-appetite swaps, and shake recipes.
How to run keto on a GLP-1 without losing muscle — plus a done-for-you 7-day keto menu and grocery list.
Two 7-day high-protein menus — vegetarian and fully vegan — plus a plant-protein cheat-sheet.
Your protein target, a food protein chart, a low-appetite rescue list, and quick shake formulas — one page.
Printable full-body and upper/lower templates, form cues, and a blank progress log. No gym required.
The whole system in one download: Handbook + 90-Day Tracker, Meal Plan, Protein Cheat-Sheet, At-Home Workouts, the Keto Guide, and the Vegan & Vegetarian Menu.
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Questions
No. It's an educational nutrition-and-training resource. It doesn't replace your prescriber, and it never tells you to change your medication. Bring it to your clinician and use it together.
Yes — that's who it's designed for. The training starts with simple full-body movements you can do at home or in a basic gym, and the protein plan accounts for low appetite from the start.
There's a dedicated low-appetite protocol built around low-volume, easy-to-digest protein sources and shakes, so you can still protect muscle on the days food feels impossible.
A downloadable PDF handbook plus the interactive tracker, delivered to your email instantly after checkout. Read it on any phone, tablet, or computer.
30 days, no hard feelings. If it isn't useful, email us within 30 days for a full refund.
The medication does its job. This makes sure the body you're left with is one you actually want.