Resources

Know what you’re doing before you do it.

Plain-English guides on GLP-1 therapy, nutrition, training, hormones and recovery, written by our clinical team for patients, not for search engines. No affiliate links, no supplement pitches.

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Wk 1–4StarterWk 5–8First real doseWk 9–12MomentumWk 13+MaintenanceDOSETitration is the plan, not a delay
Getting started·9 min read

Your first 90 days on a GLP-1

Week by week: what the starter dose actually feels like, when appetite changes show up, when your provider will titrate, and the three weeks most people find hardest.

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Protein½ the plateVegetables¼Slow carbs¼EVERY MEALProtein first, always
Nutrition·11 min read

The GLP-1 meal plan: eating when food stops sounding good

A four-week plan with protein targets by body weight, meal timing around your injection day, the foods that reliably trigger nausea, and how to hit your numbers when you have no appetite at all.

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Every guide

Without lifting75% fatWith lifting95% fatFat lostLean mass lostSAME 30 LB DOWN
Training·9 min read

The lifting plan that protects muscle while you lose fat

Rapid weight loss costs muscle unless you actively defend it. Two sessions a week and adequate protein is most of the answer.

01Sleep7–9 h, same hours02Resistance training2–4× weekly03Protein & fibreEvery meal04Then medicationBuilt on your labsORDER OF OPERATIONSMedication is the fourth lever, not the first
Longevity·12 min read

Full-body optimization: where to actually start

The word covers a lot of expensive noise. Here is the order of operations that actually changes outcomes, and what to ignore until the basics are handled.

Fasting insulinHbA1cApoBhs-CRPFree testosteroneTSHFerritinVitamin DOptimal band, narrower than "normal"THE PANEL THAT MATTERS
Bloodwork·10 min read

The eight labs that matter more than the rest

A standard annual physical misses most treatable dysfunction. These eight markers catch the majority of it.

−0%−5%−10%−15%−20%−15%−20%STEP-1 · 68 weeksSURMOUNT-1 · 72 weeksTrial averages, not a prediction
Treatments·8 min read

Semaglutide vs. tirzepatide, honestly compared

One works on a single pathway, the other on two. The more effective option is not automatically the right one for you.

2535455565fat loss starts stallingRoughly 1% a year after 30age
Hormones·10 min read

Testosterone and weight: why fat loss stalls after 35

Falling testosterone and rising body fat drive each other. Treating one without the other is why so many men plateau.

Wk 1Wk 2Wk 3Wk 4Wk 5Wk 6Wk 7Wk 8WHAT MOST PEOPLE FEELWorst around week three, then it fades
Side effects·6 min read

Managing nausea, constipation and fatigue

Most GLP-1 side effects are predictable and manageable. Knowing what to do beats waiting them out.

you stop hereno planwith a planStopping is a plan, not an eventIllustrative. Individual results vary widely.
Maintenance·8 min read

What happens when you stop taking a GLP-1

Appetite returns and weight regain is common. That is not a failure of the drug, it is what the drug does.

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Every plan starts with a one-on-one visit with a member of our clinical team, then labs, then a protocol built around your numbers.

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