yknott wellness
You’re on a GLP-1…Now What?
The Nutrition, Lifestyle & Mindset Guide Your Doctor Never Gave You
When you got your prescription, your doctor handed it over and sent you on your way. No guidance. No plan. Just—now what?
This instant digital download ebook is the answer to that question.
Written by Kathleen Knott, Registered Holistic Nutritionist—who lost 65 pounds on her own GLP-1 journey starting at 249 lbs—this is the comprehensive guide she built for herself when no one handed her one. Whether you're on a GLP-1 receptor agonist like semaglutide (Ozempic, Wegovy) or a GIP and GLP-1 dual receptor agonist like tirzepatide (Mounjaro, Zepbound), this guide was written for you.
It's grounded in holistic nutrition, real-life experience, and zero diet culture judgment.
Written by a Registered Holistic Nutritionist
Who personally lost 65 lbs on Ozempic & Zepbound
Postmenopausal
sound familiar?
This guide is for you, if…
You started your GLP-1, and your doctor handed you a prescription with zero guidance on what to actually do.
You're losing weight but terrified of losing muscle—and nobody has told you how to prevent it.
You're dealing with side effects like nausea, constipation, or sulfur burps and have no idea what's normal.
You're not losing as fast as you expected and you don't know why.
You feel completely alone in this process and wish someone who had actually been through it could just tell you what to do.
You want to do this the right way—with real nutrition science behind it, not just willpower.
This is not a diet. This is not a quick fix. This is the plan your doctor never gave you—and the last one you'll ever need.
my story
The plan my doctor never gave me, is what I’ve created just for you.
Let's be honest: as a Registered Holistic Nutritionist, admitting I was starting a GLP-1 wasn't easy. At first, it felt like giving up—until I realized that pairing this medication with holistic health was the best decision I've ever made.
I started this journey in 2023 at 249.8 lbs. Between peri-menopause and chronic inflammation, I felt like my own biology was working against me. My doctor handed over the prescription and sent me on my way. No guidance. No plan.
After losing 65 pounds and navigating a difficult plateau, I built a comprehensive holistic plan from the ground up. That plan—the one I created for myself—is now available to you.
what’s inside
Inside this guide, you'll find:
What GLP-1 medications are and how semaglutide and tirzepatide work differently in your body
How to eat for success: macros, fibre, what to eat and what to avoid
Why protein is your single most important priority—and exactly how to hit your targets
Injection tips and tricks: sites, rotation, timing, and reducing nausea A full side effect troubleshooting guide: nausea, constipation, sulfur burps, and when to call your doctor. Movement strategies that work: rebounding, strength training, walking, and beginner-friendly workout options
How to use MyFitnessPal to track your nutrition without losing your mind
A mindset chapter with affirmations, self-talk shifts, and the tools to finally believe this time is different
A closing love letter from Kathleen to you
This is not a diet. This is a plan. And it's the last one you'll ever need.
the ebook
Everything your doctor didn’t tell you.
A comprehensive guide written by a Registered Holistic Nutritionist who has lived this journey. Practical, science-backed, and full of the real talk you won't find in a pamphlet.
01 What Is a GLP-1, Anyway?
Ozempic, Wegovy, Mounjaro & Zepbound explained simply.
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02 Eating for Success
What to eat, what to moderate, and how to think about macros.
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03 Protein — Your New Best Friend
Why this single priority makes or breaks your results.
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04 Injection Tips & Tricks
Sites, rotation, and timing and reducing nausea.
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05 Side Effect Support & Troubleshooting
Nausea, constipation, sulfur burps, and red flags.
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06 Move Your Body, Change Your Life
Movement that fits real life.
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02 Track It to Stack It
Using MyFitnessPal without losing your mind.
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02 Mindset — The Real Secret Weapon
Affirmations and self-talk shift to believing in yourself.
WORK WITH ME
Personalized 1-on-1
GLP-1 Nutrition Coaching
The ebook gives you the foundation. But if you want a plan built entirely around your body, your goals, and your unique journey, let's work together directly.
As a Registered Holistic Nutritionist, I bring together clinical training, real-world GLP-1 experience, and a deeply personal approach to help you get the most out of your medication.
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What you will receive;
Personalized nutrition protocol for your GLP-1 journey
Supplement guidance tailored to your individual needs
Plateau-breaking strategies that go beyond the basic
Mindset & lifestyle support built around your real life
Ongoing accountability and check-ins