The GLP-1 Protocol
You've already done the hard part.Now do it right.
Your medication handles appetite. Metriq handles what it can't — protein, training, and the muscle you don't want to lose on the way down. Alongside your prescriber, never in place of them.
Free assessment · For adults already prescribed a GLP-1
Let's be honest about what it does
A tool — not a finish line.
A GLP-1 does one job extraordinarily well: it makes eating less feel possible, often for the first time. That is not nothing — it's the thing that defeated you before.
But it doesn't build muscle. It doesn't teach you how to train. And it doesn't decide what happens the day you stop. Those parts are still yours — and they are the entire difference between losing weight and changing your body.
The Problem Nobody Warns You About
Up to 45%
Without resistance training and adequate protein, 45% of the weight lost on semaglutide was lean mass in the STEP 1 trial — roughly 25% on tirzepatide in SURMOUNT-1 — muscle, not fat (Neeland et al., Diabetes, Obesity and Metabolism, 2024).
That's the “skinny-fat” outcome: smaller, softer, weaker — a lighter body that doesn't look like it trains, with a slower metabolism waiting for the day the prescription ends. The scale says you won. The mirror disagrees.
Roughly 1 in 9 American adults now takes a GLP-1 for weight loss (11%, Gallup, July 2026) — and almost nobody is coaching them through this part.
The Protocol
Three jobs the syringe can't do
Protein Architecture
Meals engineered for a suppressed appetite — exact foods, exact grams, protein first on every plate. Every target is a minimum, because on a GLP-1 the risk isn't overeating. It's under-fueling the muscle you're trying to keep.
Muscle Insurance
A resistance program with every set prescribed — reps, rest, tempo, effort. Training is the only signal that tells your body to burn fat instead of muscle while the scale drops.
In Your Corner
Weekly check-ins that watch your strength, not just your weight — the scale falls no matter what; strength is the number that says you're winning. Slip, and the engine adjusts your fuel before muscle is lost.
The Part Nobody Selling You Anything Will Say
The tool is great. The goal is to not need it.
GLP-1s are a phenomenal tool — training wheels that make the hardest part easy while you learn to ride. Use them. Get your bloodwork with your physician and make sure everything is doing the right thing.
But you don't want to be injecting forever. The medication opens a window; what you build inside that window is what you keep. A way of eating you genuinely enjoy. Training you look forward to. Strength that compounds.
The prescription ends someday. The body — and the habits — you built underneath it don't. That's the whole protocol: when the training wheels come off, you just keep riding.
Will this interfere with my medication?
No. Metriq never touches your prescription — dosing, timing, and whether you're on it at all stay entirely between you and your prescriber. We coach the parts the medication doesn't do: what to eat, how to train, and showing up weekly.
What happens when I stop the GLP-1?
That's exactly what this protocol prepares you for. If all you did was eat less, stopping means rebound. If you spent the medication window building muscle, training habits, and a way of eating you actually enjoy — you keep the body. The exit is the plan.
Do you prescribe or recommend GLP-1s?
No. This track is for people already prescribed a GLP-1 by their physician. If you're considering one, that's a conversation for a licensed prescriber — come back once you and your doctor have decided.
Want your numbers before you commit to anything? The free GLP-1 protein calculator — your protein band and calorie target, from the same engine.
Want the long-form version, with sources? How to lose weight on GLP-1 medications without losing muscle — the full guide.
Make the medication window count
Your numbers in. A muscle-first protocol out — built around the prescription you already have.