For every stage of a GLP-1

The jab won't decide what you look like. These will.

Free, practical guides for before you start, while you're on it, and after you come off. Written by a coach, not a pharmacist.

Before—During—After

Pick your guide

Choose where you're at, add your details, and it lands in your inbox.

The guides

One for each stage, because each stage needs something different

Before · Thinking about it

The Before-You-Start Guide

What to have in place before day one, so you begin with the hard part already done.

Take a baseline the scales can't fake
Build the protein habit while eating is still easy
Why lifting has to start before day one
What a four-week head start looks like

7 pages · 10 minute read · Free

Get the Before guide

During · On it now

The Muscle-First Guide

How to lose the weight and keep your muscle, so you end up toned rather than just smaller.

Why some of the weight you lose is muscle
Your protein target in ten seconds, plus a no-appetite cheat sheet
Why lifting is the signal that keeps muscle, alongside your classes
What the first week looks like, and what to track

7 pages · 10 minute read · Free

Get the Muscle-First guide

After · Coming off

The Coming-Off Guide

How to hold your results when the appetite comes back, and what to have in place before you and your prescriber decide it's time.

Why regain happens, and what actually prevents it
A readiness check to run before you stop
Eating when hunger returns at full strength
A weight range, a trigger, and the twelve-week off-ramp

7 pages · 10 minute read · Free

Get the Coming-Off guide

You don't have to give up your classes. Spin, circuits, whatever you love doing — keep it. Strength training goes alongside it, not instead of it.

Before you download

Who these guides are for

They're for you if

You're thinking about a GLP-1, on one, or coming off one, and you want to come out of it toned and strong rather than just smaller.
You already do classes or the odd run and you're not sure where lifting fits in.
You've been burned by rotating routines, crash diets and conflicting advice online.
You want the evidence explained in plain English, not jargon.

They're not for you if

You're looking for advice on whether to take a GLP-1, which one, what dose, or how to get hold of one. That's a conversation for your prescriber, every time.
You want a meal plan to follow to the gram. These give you a system you can run for years instead.

Who wrote them

Jay Morrad

I lost a lot of weight myself, years before any of this existed. No medication, no shortcut, just a long stretch of getting it wrong before I got it right.

And I'll be honest with you: if the jab had been around then, I'd have taken it. Anyone who says otherwise hasn't spent years fighting their own appetite.

But doing it the slow way taught me something. Losing weight and ending up with the body you actually wanted are two different jobs. I got smaller long before I got strong, and the months I spent chasing only the number on the scale are the ones I'd take back.

That's the part the medication can't do for you. It can quiet your appetite. It can't tell you how much protein to eat, put a barbell in your hands, or stop you losing the muscle that makes you look and feel like yourself.

So these guides are what I'd have wanted handed to me at the start. And the coaching is me being the coach I didn't have.

I'm a hybrid training coach and I work online, so we build it around your week rather than mine. I coach the training and the habits. Your prescriber manages your medication, and the two work best together. Everything we do is private.

Start this week

Pick your stage. Get your guide.

Seven pages, ten minutes, and a plan you can begin on Monday.