The GLP-1 Muscle Preservation Protocol: Eat, Move and Keep Your Strength

Losing weight on a GLP-1 medication is exciting, but the scale can't tell fat from muscle. Appetite suppression, nausea and a slow stomach make it easy to under-eat protein and move less without noticing. This guide gives you a practical plan to help you hold on to your strength.

What's inside

• Why lean mass can be lost: what the research says about the share of weight loss that may come from lean tissue, and the three habits that may help limit it.
• Low-volume, high-protein eating: how to choose foods by protein per spoonful when you feel full after a few bites, and which foods tend to trigger nausea, bloating and reflux.
• Protein micro-dosing: a 5-feed daily schedule built around the leucine threshold, with a leucine table for common foods.
• A NEAT plan: why daily non-exercise movement can drop, and simple cues and routines to bring it back without wearing yourself out.
• A 7-day meal plan in three tiers: options for severe-suppression days, moderate days and higher-appetite days, with quick recipes and a UK/US grocery list. All measurements are in metric and imperial.
• A printable daily checklist: morning routine, hourly movement prompts, an evening gastric comfort routine and a weekly red-flag audit.

Who it's for

Adults who are taking, or about to start, a GLP-1 or GIP medication prescribed by their doctor, and who want to lose fat while looking after their muscle, energy and strength. Written for readers in both the UK and the US.

Format

Digital PDF, instant download. Read on any device or print the checklist pages.

Important

This guide is educational and is not medical advice. Please speak to your prescriber, GP or registered dietitian before changing your medication, diet or exercise. Results vary and are not guaranteed. Not affiliated with or endorsed by any medication manufacturer, regulator or health service.