Free guide
Keep Your Strength
A simple nutrition and movement guide for life on GLP-1s. When your appetite is smaller, it's easy for protein and strength to slip. This short guide keeps things gentle and doable, in plain language, from public health research.
What's inside
Page 2
Why muscle matters
Why your muscle deserves some attention when you're eating less, and what a 2025 joint advisory from four medical and nutrition groups says about protein and strength training.
Page 3
Protein made simple
Three easy habits (protein first, every meal, small but dense) and protein foods that go down easy, like eggs, Greek yogurt, fish and beans.
Page 4
Low-appetite days
Mini-meal and snack ideas, fluids and fiber from food, and clear signs that it's time to call your doctor.
Page 5
A beginner home strength routine
Five moves with a sturdy chair, a wall, a band and two grocery bags, plus simple balance practice for adults 50+.
Page 6
Questions for your doctor
Eight questions to bring to your next appointment, with room to add your own.
Pages 7–8
Weekly checklist and sources
A printable checklist for the fridge, and every source we used, so you can read the research yourself.
Want a plan for your week?
Take the free 90-second quiz for a 7-day home plan that fits your time and what you have at home. No email needed. When you're ready for more, our membership adds short home workouts and protein-first eating, with a 50+ track.
Educational only. Not medical advice. This guide is general information for adults. Talk to your doctor before changing your diet, exercise or supplements. We never prescribe, sell or give dosing information for any medication, and questions about your medication always go to your prescriber. See our Medical & Fitness Disclaimer.