Nutrition & strength for women on GLP‑1sGLP-1 done right
GLP-1 done right
Your shot is the tool.
Your plan does the work.
Nutrition and strength built for a body on a GLP-1, so you lose fat, keep your muscle, and hold your results when the dose comes down.
Get the free guide63 pages. Free. No card, no call.
Kellie Bader, PharmD. Six years coaching, two and a half of them working only with women on GLP-1s.
The shot turns down the food noise.
It never tells you what to eat.
Most women get a prescription, a dose schedule, and nothing else. Eat less. Come back in a month. That is the whole plan.
So the weight drops fast, and some of what leaves is fat. A lot of it is muscle. Muscle is the part that keeps your metabolism up, keeps your arms looking the way you want them to look, and keeps the weight off after the medication.
Then around month four the scale stops. Nobody warned you that would happen, so you eat even less, which makes it worse.
Real numbers, real members
Same medication. Different body.
This is what happens when the food and the lifting get sorted out underneath the shot.
Down 2.4 inches at the waist, 2.4 at the chest, 1.6 at the hips. Four weeks.
“I was eating more food than I could have imagined while still losing weight.” Monica B.
While body fat dropped 1.6%. Her scale weight moved less than three pounds the whole time, which is exactly why the scale is a liar about this. Six body scans, seven weeks.
In her first month, after years of starting macro tracking and quitting because it took too long. Lori, one month in.
On tirzepatide for over a year and stalled. Then 5.5 pounds and two inches in 28 days, without the daily food math. Pam P.
These are individual results from members who chose to share their measurements, and yours will be your own. Nutrition and exercise are one part of what makes a GLP-1 work. Your dose, your health history and your prescriber matter too.
Four things, in this order
Every program here runs on the same method. Start anywhere on the page and you are still doing these four.
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FFuel
Eat enough. Protein first.
If you are never hungry, you are underfeeding your future. Protein is what tells your body to hold on to muscle while the fat comes off. Most women here are eating more than they were, and losing faster.
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UUndo
Kill the all-or-nothing brain
One off weekend is not a failed week. Monday is the lie you keep telling yourself. You fix it at the next meal, not next month.
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EExercise
Lift. Cardio is not the driver.
Walking is good for you and it will not save your muscle. Strength work two or three times a week will. Twenty five minutes counts.
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LLast
Make it hold
The habits and the stall strategy that keep the number where you put it, whether you stay on your medication or come down off it.
You changed my life by telling me about lifting weights as a woman, as opposed to being told cardio cardio cardio.
Start here
Meals NOT Macros™
A personalized plan that does the food math for you.
You send your height, your weight and your goal. You get back one plan built for your body, with portions in cups and palms instead of decimals.
- Food structure for low appetite days and for hungry days
- Grocery guides, prep shortcuts and a recipe library
- Eating out, alcohol and travel, handled
- Coaching feedback in the member community
No daily macro tracking. No calorie math. No app that shames you at 9pm.
And when you want to go deeper
Take these in any order. Most women start with the meal plan and add from here.
The education
Nutrition Blueprint
The why underneath the what. How your medication actually works, where your nutrition needs to sit while you are on it, and how to run macros simplified in about twenty minutes a day. Go at your own pace. Nothing expires.
See the Blueprint
The community
The GLP-1 Hub
Over 4,100 women who are on the same medication, dealing with the same week you are having. Guides on protein, fiber, energy and hair, a habit mini course, live trainings and every replay. The cheapest way in.
Look inside the Hub
Something to hold
GLP-1 Meals Made Easy
How the medication works, a flexible way to build a 21 day plan, and 75+ recipes. For the reader who wants a paperback on the counter instead of another login.
Find the bookWhen the dose comes down
Coming off is a plan.
Not a decision.
Stopping cold is why the weight comes back, and it comes back fast. Your appetite returns before your habits do, and nothing underneath has changed.
What I am here to prevent
She did not have this program when she stopped. You get to skip that part.
A taper is a slow, deliberate reverse diet. Calories go up on purpose, in steps, while you keep lifting and keep your protein where it belongs. Done right, some women keep losing while the dose goes down.
I will never tell you to start or stop your medication. That is between you and your doctor. Staying on it long term is a completely reasonable choice and there is no shame in it. This is for the woman who already has a reason to come down.
In their words
The part nobody tells you before you start
Every line below is a member writing in, unedited except where a name was removed.
I was one of those eating 800 calories a day and wasting away.
“I lost 60 lbs using tirzepatide. I went off and gained 15 lbs right back. I needed to go back on, which I reluctantly did, and am back to losing what I gained. I now am eating as much protein and carbs as I am allotted and feel good.”
I'm losing weight and building muscle at the same time. Mind blown. Absolutely loving the GLP-1 workouts.
Please understand I lost over 100 lbs and didn't have this site or program while on the meds, so was starting from scratch after losing a lot of fat, muscle and hair. I can certainly see more muscle definition on my upper body now. This program and tracking my macros to achieve maintenance is all that I did. No cardio, just steps tracked. I am 56 yrs old.
The community has been supportive and provides a sanity check for me, hearing others' stories, ideas and experience. I haven't felt pressure to purchase anything here.
I found drs less than helpful and unconcerned I spent hours vomiting and just said it's expected.
I'm down 110 pounds. I've finally found the tools to help me maintain from this point forward. The confidence I have now is more than I've ever experienced.
A week late but did my first workout, started with week 1 shoulders, done in 25 min while kids sleeping upstairs. Thank you for this program.
It's not always pretty when this 61-year-old does some of the exercises, but she sure does persevere.
I thought I wouldn't be able to do them because it's been so long since I've done any kind of strength training. However, I'm happy to report that I CAN, and I love the rotation.
Being a nurse and seeing you have a medical background kind of sold it for me. Lots of people have accounts and products, but your background really did it for me.
Honestly not knowing how to eat, despite being on many, many diets over the years. I wanted to know what had worked for others and wasn't really getting those answers from my providers.
Shared with permission. Individual results, and yours will be your own. Nothing here is medical advice or a promise about what a medication will do for you.
Hi, I'm Kellie.
I lost 40 pounds and kept it.
Five years later it is still off, and I still eat pizza on Friday, drink wine, and go on vacation without a plan to undo it after.
That did not come from a diet. It came from finally understanding how food works, which is a thing nobody had ever bothered to teach me. Not one of the programs I paid for over the years ever did.
So that is what happens here. You get taught. You learn what to eat and why, you keep the muscle you have, and you end up able to run your own body without needing me or an app to tell you what to do at dinner.
I have spent the last two and a half years working almost entirely with women on GLP-1 medications, and I know what month four looks like.
Kellie
Start with the free one.
63 pages.
Success Secrets: GLP-1 Done Right. Everything you should have been handed the day you got your first box.
- How much protein you actually need, in real food
- Why the scale stalls around month four, and what to do
- The muscle problem, and how to stop it before it starts
- What has to be in place before your dose ever comes down
Free. No card, no call. It goes straight to your inbox.
A note on my role. I am a Doctor of Pharmacy, but I am not your pharmacist. What happens here is nutrition and fitness education and coaching. It is not medical advice, and it is not a substitute for your own provider. Always talk to the person who prescribes your medication about your dose, your side effects and your health history.
GLP-1 Enhanced is not affiliated with, endorsed by, or sponsored by Novo Nordisk, Eli Lilly, or any manufacturer. Ozempic, Wegovy, Mounjaro and Zepbound are trademarks of their respective owners and are referred to here only to describe the medications members take.
Results shared on this page come from individual members who volunteered them. They are not typical, not guaranteed, and not a promise of what you will experience.