The drug quiets the noise. It doesn't build the thing that keeps it quiet.
Half of the people on a GLP-1 stop within a year. Most get the weight back - not because they're weak, but because the appetite comes home to a house where nothing changed.
21 pages, mostly worksheets. Built in one evening. Yours forever.
Get the workbook - $29I never took Ozempic. But I lost 88 lbs, gained 66 back, and then lost it again for good - which means I've met the exact appetite you're about to meet, without a drug standing between us.
Everything in this workbook is what I built the second time. The time it held.
What's inside
The GLP-1 part
What the drug did and didn't do, your three numbers for life after it, and the protocol cards for the day the food noise comes back.
The muscle you're quietly losing
25-39% of GLP-1 weight loss is lean mass. The two sessions a week that keep it - no gym required.
SET: your daily eating structure
Meal times, protein anchors, plate formula, prep system - built in one sitting, around your real life.
RUN: decision rules for the hard moments
The 9 pm cravings, restaurants, travel, and the bad day that doesn't have to become a bad month.
KEEP: the regain firewall
Your red-line weight, the exact three-step response when the scale crosses it, and the scale rules that stop one bad week from becoming a spiral.
What's NOT inside
- × No meal plan - you build your own structure, and it fits your life, not mine
- × No dosing or tapering advice, ever - that's between you and your prescriber
- × No supplements, no food morality, no 75-day challenges
Who this is not for
If you're pregnant or breastfeeding, have a history of an eating disorder, have kidney disease, take insulin or a sulfonylurea, or have type 1 diabetes - this workbook isn't the right tool, and its first page says so too. Talk to your doctor or a registered dietitian instead.
Get the workbook
If you can't build your one-page system in an evening, email me and I'll refund you.
Get the workbook - $29PDF download. Instant access. Includes printable fridge worksheets.
Questions
I'm still on the medication. Too early?
The opposite. The months on it are the cheapest time you'll ever have to build structure - the drug is paying the willpower bill. Build now, and the off-ramp is a formality.
I'm not planning to stop.
Then this is your insurance. Coverage changes, supply changes, life changes - most people who stop don't stop by choice. The workbook costs one week of the drug's copay and doesn't expire.
Is this medical advice?
No. Food, structure, and training only. Every drug question goes to your prescriber.
Do I need a gym?
No. Two 20-30 minute sessions a week, and your living room counts.
The workbook is the plan. This is for the minute it breaks.
12 short voice memos for the exact moments RUN talks about - the 9 pm cravings, the day after, the night you want to quit. Not another read. A calm voice, one tap away.
The Hard Minutes - $12Not ready for the workbook?
Start with the free Appetite Audit - five questions that show you exactly how ready you are for the day the medication stops. Takes ten minutes with a pen.
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Grab a pen. Question 5 is the one that matters.
Built on the same research behind our free GLP-1 protein calculator and Ozempic food guides.