Hey, I'm Anthony, a certified nutrition coach, personal trainer, and behavior change specialist with over a decade in the health & fitness space.

I help women lose fat in a way that protects their metabolism, preserves muscle, and actually works WITH their lifestyle.

All without extreme dieting, fear-based wellness trends, or gimmicks.

I created this guide because too many people are prescribed GLP-1 medications without being taught how to eat, move, or support their body properly - and that gap matters.

GLP-1 Are A Tool... Not The Plan

So you were prescribed a GLP-1 BUT no one told you what to eat or how to move... you're not alone.

GLP-1 medications primarily work by reducing appetite, slowing down gastric emptying, and helping regulate blood sugar.

What they DO NOT do is:

• Preserve muscle

• Prevent nutrient deficiencies

• Teach you how to eat long-term

• Prevent regain when you finally stop taking the medication

That's where nutrition and movement matter.

Without guidance, so many people:

• Under-eat protein

• Lose muscle instead of fat

• Feel nauseous, weak, or constipated

• Stall and/or regain all the weight back later

This guide gives you the missing basics that so many people brush over because it's not "flashy" or "cool."

The goal should never be to "eat as little as possible."

The goal is to achieve your fat loss goals WHILE protecting your metabolism and muscle.

Protein Is Non-Negotiable On A GLP-1

Protein is the #1 priority on a GLP-1 journey. PERIOD.

Why protein matters more on GLP-1s:

• When your appetite is suppressed 👉🏼 protein gets skipped

• Low protein = muscle loss

• Muscle loss = slower metabolism

• slower metabolism = harder to lose fat and keep if off long-term

Protein Helps:

• Preserve muscle

• Support fat loss

• Reduce nausea and blood sugar swings

• Improve energy and satiety

Tips For Protein

• Air for 20-30g of protein per meal

• target 100-120g per day (most people need more than they think)

• eat protein first when appetite is low

Easy Protein Ideas (low volume)

• Protein shake (20-30g)

• Greek yogurt or skyr

• Eggs mixed with egg whites

• Rotisserie chicken

• Turkey or chicken deli meat

• Protein bars (as a backup, not a staple)

Calories do still matter here, but protein drives results.

When protein is dialed in, everything else gets easier.

Nausea & Constipation: What Actually Helps

Strategies To Help With Nausea

• Eat slowly: stop at comfort, not fullness

• Small, frequent meals work better than large ones

• Avoid greasy or very high-fat meals early on

• Prioritize protein + carbs, NOT protein alone

• Ginger tea or chews can help

Constipation Relief & Prevention

This is extremely common and manageable.

Here are some daily habits that help:

• Adequate hydration (non-negotiable)

• Walking (10-15 min after a meal is huge)

• Protein + fiber (don't fear carbs!)

• magnesium glycinate or citrate (if approved by your provider)

Avoid relying solely on laxatives. Fix the inputs first.

Hydration

GLP-1s reduce thirst cues, so dehydration is super common.

• Aim for 80-100 oz of water per day

• Add electrolytes if intake is low

• Set reminders to drink

• Always have water at bedside

• Sip consistently instead of chugging

Ask Your Provider

If your nausea and constipation are not relieved, your clinic or provider can help adjust your dose or add medications for support.

Walking: The Most Underrated Fat-Loss Tool

Walking IS NOT optional on a GLP-1.

Here's why walking matters:

• Improves digestion and constipation

• Supports insulin sensitivity

• Preserves muscle better than dieting alone

• Increases fat loss without stressing the nervous system

Some simple walking guidelines are:

• Start where you are

• Aim for 6,000-10,000 steps daily

• Break it up if needed (10-15 min bouts count and can add up)

• Walk after meals when possible—it helps blood sugar

You DO NOT need intense cardio sessions just to lose weight.

Consistency beats intensity every time.

Walking plus protein = a powerful fat-loss foundation.

Strength Training for Muscle Preservation (2-3x / week)

If you don't strength train, you are more than likely losing muscle.

You don't need a gym yet, and you don't need long workouts, BUT you do need consistency.

Here is a simple at-home strength training you can do:

Perform 2-3 sets of each exercise with a minute rest between each set.

• Squats (bodyweight or dumbbell): 8-12 reps

• Glute bridges: 10-15 reps

• Dumbbell or band rows: 8-12 reps

• Chest press or push-ups (wall or floor): 8-12 reps

• Dumbbell shoulder press: 8-12 reps

• Core: dead bugs or planks: 20-40 sec

This protects your metabolism, improves body composition, and makes weight loss last.

Conclusion

If this guide helps you, imagine having:

• A full nutrition framework

• Simple meal planning ideas

• Step-by-step strength training guidance

• Long-term fat loss strategies that go beyond medication

Explore my evidence-based coaching programs below

(no gimmicks, no fear-mongering, just simple and sustainable fat loss that works.)

Much love,

Coach Anthony