Nutrition & Lifestyle Support for GLP-1 Success

1. Course Introduction

   7 lessons

   1. Who I am and what this course is about
   2. Who this course is for
   3. Legal statement
   4. Why I created this course
   5. Financial disclosure
   6. Table of contents
   7. Philosophy for success

2. Reducing Common GLP-1 Side Effects

   11 lessons

   1. Intro to Module 1 | Reducing Common Side Effects
   2. When to Seek Medical Care
   3. Injection Day Strategies to Reduce Side Effects
   4. Nausea
   5. Constipation
   6. Diarrhea
   7. Reflux (Heartburn)
   8. Fatigue
   9. Appetite Suppression That Becomes Too Strong
   10. “Ozempic Face” and Hair Loss
   11. References for Module 1: Reduce Common Side Effects

3. Protect Muscle During Weight Loss

   17 lessons

   1. Intro to Module 2 | Protecting Muscle During Weight Loss
   2. Why Muscle Loss Happens on GLP-1s
   3. Why Preserving Muscle Matters
   4. How to Preserve (and Build) Muscle on GLP-1s
   5. Strength Training for Muscle Maintenance & Growth
   6. A Balanced Plate Goes Beyond Protein
   7. How Much Protein Do You Actually Need on GLP-1s?
   8. Daily Protein Goal Calculated by Your Weight
   9. Examples of 30g Protein
   10. How to Quantify Serving Sizes
   11. Plant vs Animal Protein for Muscle Growth
   12. Supplements for Muscle Preservation on GLP-1s
   13. Timing Protein for Maximum Muscle Protein Synthesis (MPS)
   14. Sleep's Role in Muscle Growth
   15. Sleep Support
   16. High Protein Snacks
   17. References for Module 2: Protecting Muscle During Weight Loss

4. Prevent Nutrient Deficiencies & Protect Your Metabolism

   19 lessons

   1. Intro to Module 3 | Preventing Nutrient Deficiencies & Protecting Your Metabolism
   2. How to Prevent Nutrient Deficiencies
   3. Nutrients of Concern on GLP-1s
   4. Supplements to Prevent Nutrient Gaps on GLP-1s
   5. Why Choose Whole & Minimally Processed Foods
   6. Imbalanced Nutrition: On vs. Off Weight Loss Medication
   7. Realistic Day Example of Eating on GLP-1s
   8. Foods & Drinks to Limit While Taking GLP-1s

   1. Vital 4 GLP-1 Plate | Balanced Nutrition

      1. Vital 4 GLP-1 Plate | Omnivorous
      2. Vital 4 GLP-1 Plate | Omnivorous QUIZ
      3. Vital 4 Plate | Omnivorous EXAMPLES
      4. Vital 4 GLP-1 Plate | Plant Based
      5. Vital 4 GLP-1 Plate | Plant Based EXAMPLES

   2. Balanced Snacks

      1. High Protein Snacks
      2. Whole Food High Fiber High Antioxidant Snacks
      3. Pre Workout Snack Ideas

   3. Hydration on GLP-1s

      1. Why Dehydration Happens
      2. Hydration Guidelines on GLP-1 Medications
      3. Signs of Dehydration on GLP-1s

5. Get Better Results Without Increasing the Dose

   0 lessons

6. Monitor Your Progress & Labs

   0 lessons

7. Create Your Exit Strategy

   0 lessons

8. GLP-1 Recipes

   1 lesson

   1. GLP-1 Friendly Recipes

9. Course Resources & Handouts

   0 lessons