Let’s keep this simple.
GLP medications lower your appetite — which means your habits matter even more. The faster you loose the more lean muscle mass you will loose. Up to 25–30% of weight loss can come from muscle without the right approach.
And muscle is your foundation for metabolism, strength, energy, and longevity. This Is Exactly Why WorkItOut Exists.

Inside WorkItOut Online Studio + Wellness Hub, I guide you step-by-step so you’re not guessing.
This cheat sheet will guide you through the non-negotiables that keep you strong, fueled, and feeling like your best self.

PROTEIN: YOUR #1 PRIORITY

Why it matters

Low appetite → low protein → muscle loss.
Protein protects metabolism, hormones, and long-term results.

Your targets

• 100–120g/day

• 30g per meal minimum

Easy options

• Eggs + egg whites

• Chicken, turkey, fish, lean beef

• Greek yogurt + seeds

• Cottage Cheese Bowls

• Protein shakes (clean ingredients)

• Cottage cheese

• Tofu/tempeh

• lentils/chickpeas/beans

RESISTANCE TRAINING 3–4 days per week & join my WorkitOut Online Studio

Your strength training is your metabolism insurance policy.

Your weekly plan

• 2-3 heavy days (dumbbells, kettlebells,)

• 1-2 Recovery/light day (bands, mobility, yoga, stretching, bodyweight)

• 1-2 Cardio or Mixed days

Key movements

• Squats

• Hinges (deadlifts, RDLs)

• Lunges

• Chest press

• Rows

• Glute bridges/hip thrusts

• Core stability

Your muscles are your metabolism — protect them.

DAILY WALKING

GLP-1s slow digestion. Walking speeds it.

Your targets

• 7,000–10,000 steps/day

• 10–15 min walk after meals

• Exercise Snacks- simple movements of 1-4 mins every hour. Set your timer and then repeat it throughout the day.

HYDRATION & ELECTROLYTES

Women on GLP-1s often get dehydrated.

Daily

• 80–100 oz water

• Electrolytes with no fake sugars ( Cure Hydration)

BUILD BALANCED MEALS

Eat like you’re fueling your body.

The formula

Protein + Colorful Veggies + Smart Carbs + Healthy Fats

Examples

• Protein bowl with chicken, squash, broccoli, avocado

• Greek yogurt with berries, chia, hemp seeds

• Salmon, quinoa, greens, olive oil

• Kale/Spinach/Cabbage bowl with a protein and seeds. Use Olive or Avocado oil and Apple Cider Vinegar as dressing

ROUTINES THAT KEEP YOU GROUNDED

GLP-1s change appetite → strong routines keep you consistent.

Morning

• Hydrate/ electrolytes

• If workout is early have a protein drink ( can be water mixed with protein powder + collagen + creatine). 30-60 mins before workout have 15-25 grams.

• Post 25-40 grams after your workout. ( ideally within 60 mins)

• Protein-heavy breakfast

• Delay coffee 60–90 minutes

• Sunlight + light movement

Night

• Stop eating by 6:30pm

• Stretch or breathwork

• No alcohol

• Prepare tomorrow’s food

DIGESTION SUPPORT

GLP-1s slow gastric emptying, so support your gut gently.

Daily habits

• Warm lemon water

• Magnesium glycinate at night

• High-fiber foods (berries, chia, flax, greens)

• Post-meal walking

• Avoid overeating (smaller, high-protein meals)

HELPFUL SUPPLEMENTS

( see supplements page for suggested brands/product links)

• Clean protein powder

• Magnesium glycinate

• Electrolytes

• Omega-3s

• Vitamin D + K2

• Collagen

• Chia/flax/psyllium for fiber

COMMON MISTAKES TO AVOID

• Not eating enough protein

• Only doing cardio

• Skipping meals

• delaying breakfast

• Drinking alcohol

• Ignoring digestion

• Not hydrating

• Under-fueling before workouts

• Low protein breakfasts

• Being inconsistent with movement

WHAT TO EXPECT

• Reduced appetite

• Smaller portions

• Slower digestion

• Early nausea (often temporary)

• Weight loss plateaus → STRONGER training helps

• Better sleep when routines are dialed in

WORKITOUT TAKEAWAY

GLP-1s don’t replace the work — they support the work.
What you do daily determines whether you lose muscle or build a stronger, healthier body.

Stronger bodies build stronger minds.
Movement is your medicine. Reach out for more curated help

Let's WorkItOut xox