The GLP-1 Gap

The GLP-1 Gap: Everything Your Prescription Left Out

You finally started the medication. The scale is moving. And somewhere between the doctor's office and your kitchen, you realized nobody told you what to eat, how to protect your muscle, or what to do about the dizziness, the hair loss, or the strange new relationship you suddenly have with food.

You're not doing it wrong. You were just never given the rest of the plan.

The GLP-1 Gap is the 15-page support guide for anyone on semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound). It covers everything your prescription didn't. The nutrition, the movement, the side effects, and the mental side that actually determines whether your results last for months or for life.

What's inside:

• Why up to 40% of weight lost on GLP-1s can be lean muscle, and exactly how to prevent it
• Daily protein targets, the best high-protein foods for a suppressed appetite, and how to hit your goals on low-appetite days
• A nutrient priority framework so every bite counts when you're eating less
• Hydration and electrolyte strategies that eliminate the dizziness, fatigue, and brain fog most people blame on the injection
• The GLP-1 exercise framework. Why resistance training beats cardio, and how to structure your week.
• Nutritional fixes for nausea, constipation, fatigue, acid reflux, and hair loss
• A done-for-you weekly meal framework with real food examples
• The supplements worth considering, including creatine, magnesium glycinate, and vitamin D3
• The mental side: food grief, fear of stopping, and building a non-food identity
• How to transition off the medication without regaining the weight
• A structured 8-week plan that builds your habits one phase at a time

By the end of this guide, you'll have:

• A daily protein target and a list of foods that actually fit a suppressed appetite
• An electrolyte and hydration routine that handles the dizziness and brain fog
• A weekly resistance training plan that protects your muscle while you lose fat
• An 8-week phased plan built on your kitchen and your calendar
• A transition framework for life after the medication, so the results stick

This guide is for you if:

• You're on Ozempic, Wegovy, Mounjaro, or Zepbound and want to make sure your results last
• You're quietly worried about losing muscle along with the weight
• You want a clear plan tailored to a suppressed appetite, not generic diet advice
• You're already thinking about what life looks like after the medication

The medication is doing its job. This guide helps you do yours.

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For educational purposes only. This guide does not constitute medical advice. Always consult your healthcare provider about your specific situation.