The GLP-1 Guide

The plain-English handbook for busy people on semaglutide & tirzepatide

Don't lose muscle.
Lose fat.

Up to 40% of the weight people lose on GLP-1s isn't fat — it's the muscle, bone and energy they spend the rest of their life trying to get back. This 44-page handbook is the simple, busy-life plan that makes sure that isn't you.

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44
pages of plain-English guidance — no jargon, no filler
12
chapters covering movement, walking, food & sleep
7-day
simple weekly plan you can start tomorrow morning
20+
peer-reviewed studies & clinical references cited
The hidden cost

The scale is lying to you — by a lot.

GLP-1s help you eat less. Your body decides where the weight comes from. Without a simple plan to protect it, your muscle goes first.

That means a slower metabolism — making the weight come back faster. Weaker bones. Less energy to get through your day. The smaller-but-frailer trap that no one warns you about when they hand you the pen.

The fix isn't complicated. You don't need a gym, a trainer, or a free hour every day. You just need the right plan for the body and the life you actually have.

40%
of the weight you lose can be muscle & lean mass without a plan in place
20min
a few times a week is enough to reverse it — no gym membership required
What you'll build

A complete, sustainable plan — not another set of rules to break.

01 · Move
Protect the muscle you have
Short, simple sessions you can do at home or the gym — built for adults with full calendars, not athletes.
02 · Walk
The easiest habit that works
Daily step targets, a 10-minute post-meal walk that calms blood sugar, and why this matters more than the gym.
03 · Eat
Less food, smarter choices
Protein at every meal, the "Three Bites" rule for low-appetite days, and grocery-list shortcuts that take the thinking out of it.
04 · Rest
Sleep, stress, hydration
Electrolyte targets, dose-timing protocols for nausea, de-load weeks, and the under-fueling red-flag checklist.
Table of contents

Every chapter earns its place.

12 chapters. ~3 hours to read cover-to-cover. A reference you'll keep returning to for years.
I
The New FrontierHow GLP-1s work, why exercise matters, and redefining success.
P. 05
II
Strength TrainingPreventing muscle loss with hypertrophy-focused resistance training.
P. 08
III
Cardiovascular StrategyZone 2 base-building, smart HIIT, and managing intensity safely.
P. 12
IV
The Daily MinimumNEAT, post-meal walks, and the mental side of consistency.
P. 15
V
Special ConsiderationsProtein, hydration, GI symptoms, and under-fueling warning signs.
P. 18
VI
7-Day PeriodizationA complete weekly template with progressive overload guidance.
P. 23
VII
Sleep, Stress & HormonesThe often-ignored multipliers that determine long-term success.
P. 26
VIII
Tracking Beyond the ScaleBody composition, performance markers, meaningful metrics.
P. 28
IX
Troubleshooting & PlateausWhat to do when progress stalls or symptoms intensify.
P. 30
X
The Long GameLifestyle integration, sustainability, life after maintenance.
P. 33
XI
Quick-Reference ToolsProtein cheat sheet, warm-up template, glossary, checklist.
P. 35
XII
Sources & Further ReadingPeer-reviewed studies and clinical references.
P. 38
A peek at chapter VI

The week, on a page.

Three short workouts. A couple of walks. One real rest day. The plan you can actually keep doing when work runs late and life gets in the way — not the one you'll abandon by week three.

Mon
Workout A
30–40 MIN
Full body, lower focus. Five simple moves — at home or the gym.
Move
Tue
Easy walk
30–45 MIN
Outside if you can. Podcast pace. Counts toward your step goal.
Walk
Wed
Workout B
30–40 MIN
Full body, upper focus. Push, pull, hinge, balance — done.
Move
Thu
Light day
20–30 MIN
A walk plus a few stretches. The day your body says thank you.
Walk
Fri
Quick burst
15–20 MIN
Optional. A short, brisk effort — or skip it for another walk.
Optional
Sat
Workout C
30–40 MIN
Full body, balanced. The session that protects your strength.
Move
Sun
Rest
OPTIONAL WALK
A real day off. A leisurely walk if you feel like one.
Rest
Who this is for

You're a regular, busy adult who wants to keep the weight off — without rebuilding your life around it.

  • You're on semaglutide, tirzepatide, or another GLP-1 — or starting soon.
  • You've lost weight before and watched it come back, slower each time.
  • You don't have hours to spend at the gym, and you don't want to.
  • You want clear answers without the bro-science or influencer drama.
  • You eventually want to taper off the medication — and keep your results.

"The medication gives you a window. What you do inside that window is what determines what your life looks like on the other side of it."

Written for parents, professionals, and regular people who want one honest reference instead of another influencer drip-feed. Every recommendation is grounded in peer-reviewed research — and translated into something you can actually do on a Tuesday morning when work is loud and your kid's home sick.

This is not medical advice. It's a coach in your pocket. Bring it to your doctor; bring it to your gym; bring it to the kitchen.

The complete guide

Everything in one PDF. Yours forever.

Download it once. Print it, save it to your phone, share it with the people you train with. Free updates for life as the science evolves.

  • The full 44-page Definitive Guide (PDF)
  • Printable 7-day periodization template
  • Protein cheat sheet & daily habit checklist
  • 5-minute pre-workout warm-up guide
  • Lifetime updates as the research evolves

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Cited & current
20+ peer-reviewed references. Updated edition.

Honest answers.

I've never lifted before. Is this for me?
Yes — that's exactly who it's written for. The plan starts with short, simple sessions built around basic movements you can do with a pair of dumbbells at home or at a regular gym. There's no jargon you'll have to look up, no complicated programming, and no assumption that you have an hour a day to spend.
Is this medical advice?
No. This is an educational fitness & nutrition handbook. Your prescribing physician should always be your primary source of guidance for medication decisions. The guide is designed to be the thing you bring with you to that appointment.
Does it cover semaglutide, tirzepatide, both?
Both — plus liraglutide and dulaglutide. The protocols apply to GLP-1 receptor agonists broadly, with specific callouts for dose-timing, injection-day fatigue, and the differences you'll feel as you titrate up or taper down.
What if I haven't started a GLP-1 yet?
Even better. Reading this before you start means you walk in with a plan to protect everything you don't want to lose — your strength, your bone density, your metabolic rate. Most people figure this out months in. You won't have to.
How long does it take to read?
About three hours cover-to-cover. But it's built as a reference — most people read the first two chapters end-to-end, then dip back into specific sections (troubleshooting, protein, sleep) as questions come up over the months that follow.