The First 90 Days on a GLP-1: Lose the Fat, Keep Your Muscle

Your GLP-1 will help you lose weight. This guide helps you make sure it's fat, not muscle.

In clinical trials, more than a third of the weight people lost on a GLP-1 was lean mass, including muscle. Losing muscle can leave you weaker, sorer and more likely to regain the weight. The good news: a few simple habits, done consistently, help protect it.

I'm Dr. Kara, a chiropractor with over 30 years in practice. I wrote this guide to give you a clear, doable plan for your first 90 days.

Inside you'll find:

• Protein made easy: daily targets, how to hit them when you're not hungry, and simple food swaps
• A beginner strength routine: three short sessions a week, no gym needed
• A 10-minute daily mobility routine to keep your joints and posture healthy
• Comfort tips for nausea, constipation, reflux and sulfur burps, plus when to call your prescriber
• Eating well on a small appetite: a simple plate guide and a sample day
• A month-by-month 90-day roadmap so you always know what to focus on
• A printable weekly tracker to see your progress beyond the scale
• My recommended tools and supplements

Instant PDF download. Read it on your phone or print the tracker pages.

For education only. This guide covers nutrition, movement and lifestyle and does not replace advice from your prescriber.