Nutrition & Lifestyle Support for GLP-1 Success

1. Course Introduction

   9 lessons

   1. Who I am
   2. Who This Course Is For
   3. Legal statement
   4. Why I Created This Course
   5. Financial disclosure
   6. Supplement Safety & Discounts
   7. Table of contents
   8. Philosophy for success
   9. How to Use This Course

2. Nutrition Foundations

   27 lessons

   1. Intro
   2. Imbalanced Nutrition On Weight Loss Medication

   1. Balancing Nutrition with Vital 4 GLP-1 Plate

      1. Vital 4 GLP-1 Plate | Omnivorous
      2. Vital 4 Quantities | Omnivorous
      3. Vital 4 GLP-1 Plate | Omnivorous QUIZ
      4. Vital 4 Plate | Omnivorous EXAMPLES
      5. Vital 4 GLP-1 Plate | Plant Based
      6. 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. Calorie Balance = Healthy Weight

      1. What is a Calorie?
      2. Calorie Balance Without Counting
      3. Calories in Macros
      4. Simple Ways to Reduce Calorie Load
      5. Caloric Differences in Similar Meals (Plant-Based)
      6. Caloric Differences in Similar Meals (Burger)
      7. Caloric Differences in Similar Meals (Salad)
      8. Caloric Differences in Similar Snacks

   4. Health Supportive vs. Non Health Supportive Foods

      1. Carbs
      2. Fats
      3. Proteins
      4. Metabolic Superstar Food Group

   5. Cravings & Processed Foods

      1. Why Your Brain Loves Sugar
      2. Dopamine & Ultra Processed Food
      3. Don’t Ignore Cravings, Work With Them

   6. Timing

      1. Optimal Nutrient Timing

3. Reducing Common GLP-1 Side Effects

   10 lessons

   1. Intro to Module 1
   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

4. Protect Muscle During Weight Loss

   15 lessons

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

5. Prevent Nutrient Deficiencies & Protect Your Metabolism

   9 lessons

   1. Intro to Module 3
   2. How to Prevent Nutrient Deficiencies
   3. Nutrients of Concern on GLP-1s
   4. Supplements to Prevent Nutrient Gaps on GLP-1s
   5. Realistic Day Example of Eating on GLP-1s
   6. Foods & Drinks to Limit While Taking GLP-1s

   1. Hydration on GLP-1s

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

6. Get Better Results Without Increasing the Dose

   9 lessons

   1. Intro to Module 4
   2. Meal Timing Strategies for Better Results
   3. Why Balanced Meals Improve GLP-1 Effectiveness
   4. Why Monitor Labs & Body Composition
   5. Strength Training
   6. Daily Movement
   7. Why Hydration Maximizes GLP-1 Results
   8. Why Sleep Optimization Maximizes GLP-1 Results
   9. Why People Plateau Early

7. Monitor Your Progress & Labs

   7 lessons

   1. Intro to Module 5
   2. What Healthy Weight Loss Looks Like
   3. Energy, Appetite, and Recovery Signals to Watch
   4. When to Follow Up with a Clinician
   5. How Often Should Labs Be Checked on GLP-1 Medications?
   6. Body Composition Tracking
   7. Labs

8. Preparing for a Lower Dose

   25 lessons

   1. Intro to Module 6
   2. Signs You May Be Ready to Move to Maintenance Dosing
   3. Strategies to Prevent Rebound Weight Gain Post-GLP-1
   4. Why Continued Support After GLP-1 Medications Is Critical
   5. Nutrition Habits That Help Maintain Results After GLP-1s
   6. Lifestyle Habits That Help Maintain Results After GLP-1s
   7. Meal Timing for Weight Management

   1. Smart Carb Strategy

      1. Our Bodies Preferred Energy Source
      2. How Insulin Resistance Happens
      3. The Glycemic Load
      4. Smart Carb Plate
      5. High vs. Low Glycemic Load Fruits
      6. High vs. Low Glycemic Load Grains
      7. High vs. Low Glycemic Load Vegetables
      8. Movement, Muscles & Blood Sugar

   2. Tracking Calories and Macros

      1. Is Food & Macro Tracking Right for Your GLP-1 Taper?
      2. How to Calculate Personalized Calories and Macros

   3. Practical Ways to Stay on Track

      1. Tips for Meal Prepping
      2. Travel Nutrition Tips
      3. Mindful Alcohol Guidelines

   4. The Mindset Reset: Reframing Food, Self-Talk, and the Mind-Body Connection

      1. How Body Awareness Helps Regulate Hunger
      2. Guided Mindful Eating Exercise
      3. A Guided Practice to Reconnect with Your Body’s Natural Signals
      4. How You Talk to Yourself Matters
      5. Reframing the Language Around Food

9. GLP-1 Recipes

   1 lesson

   1. GLP-1 Friendly Recipes

10. Resources & Handouts

    8 lessons

    1. Book a 1:1 appointment
    2. Habit Tracker Handout
    3. Optimal Movement Handout
    4. Quantifying Serving Sizes Handout
    5. Vital 4 Plate & Foods (Plant-Based) Handout
    6. Vital 4 Protein Shake Handout
    7. Stress Reduction & Resilience Handout
    8. Vital 4 Formula Handout