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 60 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 science, real-lived experience, and zero diet culture judgment
Written by a Registered Holistic Nutritionist
Who personally lost 60 lbs on Ozempic & Zepbound
Postmenopausal
Inside this guide, you'll find...
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What GLP-1 medications actually do How semaglutide and tirzepatide work differently in your body, explained simply
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How to eat for real results Macros, fibre, what to prioritize and what to cut back on
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The protein priority Why this one thing makes or breaks your progress, and exactly how to hit your targets
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Injection tips & tricks Sites, rotation, timing, and how to reduce nausea
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Full side effect troubleshooting Nausea, constipation, sulfur burps, and the red flags that mean call your doctor
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Movement that actually works Rebounding, strength training, walking, and beginner-friendly options for real life
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How to track without obsessing Using MyFitnessPal to stay on top of your nutrition without losing your mind
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Mindset as medicine Affirmations, self-talk shifts, and the tools to finally believe this time is different
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A closing love letter from Kathleen Because you deserve to hear it
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.
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.
"Here is what I need you to hear: it is not your fault. Insulin resistance is a physiological hurdle, not a character flaw."
After losing 60 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.
Everything your doctor
didn't tell you.
A comprehensive 20-page 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.
- 01What Is a GLP-1, Anyway?Ozempic, Wegovy, Mounjaro & Zepbound explained simply.
- 02Eating for SuccessWhat to eat, what to moderate, and how to think about macros.
- 03Protein — Your New Best FriendWhy this single priority makes or breaks your results.
- 04Injection Tips & TricksSites, rotation, timing & reducing nausea.
- 05Side Effect Support & TroubleshootingNausea, constipation, sulfur burps & medical red flags.
- 06Move Your Body, Change Your LifeRebounding, strength training & movement that fits real life.
- 07Track It to Stack ItUsing MyFitnessPal without losing your mind.
- 08Mindset — The Real Secret WeaponAffirmations, self-talk shifts & believing in yourself.
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.
- Personalized nutrition protocol for your GLP-1 journey
- Supplement guidance tailored to your individual needs
- Plateau-breaking strategies that go beyond the basics
- Mindset & lifestyle support built around your real life
- Ongoing accountability and check-ins
Follow the journey.
Join the community.
Daily GLP-1 tips, real talk, and honest guidance from a Registered Holistic Nutritionist who has walked this road.
The information on this page is for general educational purposes only and does not constitute medical advice. Always consult your prescribing physician before making changes to your diet, exercise, or supplementation. © 2026 Kathleen Knott, Registered Holistic Nutritionist.