The Medication Took Care Of Your Appetite. Nobody Took Care Of Your Nutrition.

I THINK I KNOW WHAT YOUR WEEK LOOKS LIKE

Tell me how much of this sounds familiar.

You are not hungry. Not watching-what-I-eat not hungry. Actually, genuinely, nothing-sounds-good not hungry. You open the fridge, look at it, and close it again.

Some days you forget to eat until two in the afternoon, and then you are not sure whether to be pleased about that or worried about it.

The day after your shot is its own event. Queasy from the moment you wake up. The smell of somebody cooking is enough to put you off the whole idea.

Your stomach has opinions now. Either nothing moves for three days or everything does, and neither one is a thing you particularly want to discuss.

And you are tired. Not short-of-sleep tired. Tired at two in the afternoon after a full night, in a way that has quietly gone into the folder marked getting older.

Here is the part almost nobody says out loud.

You cannot really complain about any of it. The weight is coming off. It is working. Everybody can see that it is working. So when you say you feel worse, it comes out sounding ungrateful, and you end up saying you are fine.

So you are doing the hardest thing you have done in years, and you are doing it on your own.

And that is not a personal failing, it is just how this is set up. In one study of 69 people using these medications, only about half had been given any information on managing side effects, and only one in five had been referred to a dietitian. That same study measured what they were actually eating, and as a group they were not hitting the protein intake needed to support lean mass.

The medication got prescribed. The other half of it did not.

WHY IT IS HAPPENING

None of it is a mystery, and none of it is your fault. It is just math.

These medications work by cutting how much you eat. In the trials, energy intake fell by 16 to 39% compared with placebo.

Think about everything your body needs in a day. Protein, calcium, iron, vitamin D, all of it. All of that still has to get in.

The difference is that it now has to fit inside a quarter to a third less food. Same list. Much smaller plate to fit it on, on days when you want nothing at all.

Nothing on the list got smaller to match. Only the room to deliver it did.

That is where the tiredness comes from.

And protein is almost always the first thing to go. Protein is heavy, filling food, and heavy filling food is the first thing to stop sounding good when your appetite drops.

There is a second line worth knowing. Below roughly 1,200 calories a day, getting enough vitamins and minerals stops being likely no matter how well you choose. A lot of women cross that line without ever counting.

The queasiness and the rest of it are the medication doing its job. They cluster at the start and at every dose increase, they usually settle once your dose is stable, and fewer than one in ten people in the trials stopped taking it because of them.

The nutrition half is the one that does not settle on its own.

THE LINE NOBODY QUOTES

There is a sentence in the 2025 clinical advisory on these medications that I wish came printed on the box.

It says increased protein on its own is likely not enough to preserve muscle without a structured resistance training program.

Read it twice. Protein is necessary. It is not sufficient.

Every ad in your feed is currently selling you the first half of that sentence. Shakes, bars, powders. All useful. None of it enough on its own.

And it runs the other way too. You cannot hold on to tissue you are not feeding.

There is a second reason to train, and it has nothing to do with muscle. It is your bones.

In one randomized trial, women who took the medication for a year and exercised preserved bone mineral density. The ones who took the medication without exercising lost some.

You need both. And here is the good news: neither one has to be extreme.

SO HERE IS WHAT STOPS

Go back to that list at the top for a second, because I want to take it one line at a time. Not with a pep talk. With the one specific thing that answers it.

You do not get a different body. You get to stop guessing.

THIRTY DAYS FROM NOW

Here is what I actually want for you, a month from today.

• You know your number. Not a range. Not a guess. One number, and you know what it looks like on an actual plate.
• Shot day stops being a write-off. There are three things in your fridge you can get down when nothing sounds good, and you bought them before you needed them.
• You stop apologizing for being tired. You know what is driving it, and you are doing the two things that address it.
• You have trained three times a week for four weeks, which is more than most people reading this have managed in years.
• And when somebody asks how it is going, you have an answer that is not a number on a scale.

That is the whole point of it. Not to make the weight come off faster. Your medication is already handling that part.

AND WHAT IT COSTS TO WAIT

I want to be careful here, because this is the part of a sales page where people usually invent a reason to hurry. I am not going to do that. Nothing on this page expires and the price is not going up.

But there are two real things, and it would be dishonest to leave them out.

The first six months are the ones that matter most

Weight comes off fastest in the first six months on these medications, and how much lean mass goes with it tracks how fast it is leaving. Bone loss is associated with the large, rapid kind of weight loss too, and women are affected more than men.

So the window where protein and training make the most difference is the window most people spend working out whether they need them.

And right now is the easiest this will ever be

This one is my observation rather than a study, so take it as that.

Your appetite is currently being held down by a drug. That is miserable in most ways, and it is genuinely the best conditions you will ever get for installing two habits. Nobody is fighting hunger to eat a planned breakfast. Nobody is talking themselves out of a twenty minute session because they are starving.

When your appetite comes back, and at some point it will, you get to build the same two habits against it instead of without it. Real-world numbers put adherence at roughly a third to a half of people still on these medications at one year, so that day is closer than most people plan for.

Starting the protein number and the three sessions today costs you one twenty minute afternoon. Starting them after your appetite comes back costs you a daily argument with yourself. That is the whole of the argument, and it is the only reason I would ever tell you not to wait.

SO THERE ARE TWO WAYS THIS GOES

Honestly, from here, only two.

Both are legitimate, and plenty of people muddle through option A. The difference is not how hard you are trying. It is whether you are guessing.

WHAT'S INSIDE

Sixty-eight pages. It is not a reading assignment. It is a manual you open when something is wrong, find the thing that is wrong, and do what it says. Every part below is there because it answers something.

• Your Protein Number. One number, found three different ways depending on whether you have a body scan, a smart scale, or neither. Plus how to split it across the day, which is the part that matters most after 45 and the part almost everyone gets wrong.
• Eight symptom playbooks. Nausea, appetite loss, being sick after meals, constipation, diarrhea, reflux and bloating, fatigue, and food not tasting right. Each one: how common it actually is, why it is happening, what to do with food today, what to keep in the house, and the point at which it stops being a food problem.
• Shot Day. Eight low-effort, high-protein meals for the hard days. Most need no cooking, and they are served cold on purpose, because heat carries smell and smell is a large part of what makes the nausea worse. Plus how to handle a dose-increase week, which the trial data says is the rougher one.
• The nutrients that get hard to reach. Vitamin D, calcium, iron, magnesium, potassium, B12, fiber and the rest. What each one does, what the research found in people on these medications, and the foods highest in it.
• The 4-week meal plan and 32 recipes. Twenty-eight days built to land around 110 grams of protein a day, and every meal in it written out properly: ingredients, method, protein per serving. Including the eight shot day meals.
• Getting more out of less food. What anti-inflammatory eating actually means, what the evidence does and does not support, and the four changes that make the most difference when your plate is smaller.
• The grocery list. Split into buy-once and buy-weekly, organized the way the store is laid out. Plus the shot day shelf, which is the twenty minutes of shopping that saves the most bad days.
• The 20-Minute Strength Protocol. Three sessions a week, four weeks of progression, no gym. Every movement with its form cues, an easier version and a harder version, and a page on what to do on a day when you feel awful. Plus a 30-second baseline test so you can see the change in something other than the scale.
• Filling the Gaps. The six supplements worth considering, the two you should not start without a blood test, and how to buy protein powder without overthinking it.
• What to Ask Your Prescriber. A page to bring to your next appointment. The labs worth requesting, the questions worth asking, and what to do with the answers.
• When you come off it. The honest version of the regain question, and the five things that are actually yours during a taper.

$27, one time. 30-day money back guarantee.

WHAT HAPPENS IN THE NEXT TWENTY MINUTES

Not in thirty days. Today, in about the time it takes to drink a coffee.

• Two minutes from now, the download is in your inbox and on your phone. There is nothing to schedule and nothing to wait for.
• Twenty minutes from now, you have been through Part 2 and you have one protein number written on the fridge. Everything else in the guide hangs off that number, and it is the only homework in the whole thing.
• Before you go to bed tonight, you have read the one playbook for whatever is bothering you most, and you know what to do about it tomorrow.
• By the weekend, the three shot day things are in the house, bought while you felt fine, waiting for a day when you will not feel like going to get them.

That is the whole of the first week. Everything after it is just doing the thing.

WHY A DIETITIAN AND NOT A NUTRITIONIST

Worth thirty seconds, because your feed is full of both and they are not the same job.

"Nutritionist" is not a protected title. In most states anyone can use it tomorrow, with no training at all.

"Registered Dietitian" is protected. An accredited degree, a supervised clinical internship, a national credentialing exam, and continuing education to keep it. It is a licensed clinical qualification, and it can be checked.

That difference matters most when there is a medication in the picture, which there is.

None of which makes me your doctor. Your dose, your prescription and your labs belong to the person who wrote them. Food and training are mine.

WHAT THIS IS NOT

I am not against these medications. These drugs work better than almost anything we have ever had for this. If yours is working, that is good news and I am not going to complicate it.

It is not a weight loss plan. Your medication is handling that. Weight is a symptom, not the goal.

It is not a diet. There is no food in there you are forbidden. There is a protein number to protect and a set of things that help when you feel awful.

It is not medical advice. I am a dietitian. Food and training are mine. Your dose is between you and your prescriber, and there is not a single word in here telling you what to do with it.

WHY NOT JUST LOOK THIS UP FOR FREE?

Fair question, and I would rather answer it straight than pretend any of this is secret.

Every piece of it exists somewhere. The 2025 advisory is public. The protein research is public. There are thousands of free articles about eating on these medications and some of them are good.

Here is what none of them do.

They do not give you one number. They give you ranges, caveats, and a comments section arguing about grams per kilogram. You still have to work out what that means for you, on a Tuesday, when you feel awful.

They are written for people who can eat. Almost none of them account for an appetite that closes without warning, or for a day when two bites is enough.

Most of them are not written by a dietitian. They are written by people who read the same articles you did. When there is a medication involved, that gap matters, and you cannot tell from the outside which is which.

They tell you what to eat, not how to make it. A list of high-protein foods is not dinner. Nobody hands you the recipe, the protein count and the shopping list for the same meal.

They do not tell you what to do about your symptom today. They describe nausea. They do not say eat within an hour of waking, keep it cold, and here are the six things to have in the house, and here is the point where you stop managing it and call your prescriber.

And they are fragments. A protein article here, a workout video there, a thread about nausea somewhere else. None of them is holding your protein number, your shot day list, your symptom playbook and your three sessions in the same hand and making them fit together. Assembling that is the actual work, and it is the work you are paying me to have already done.

So here is one page of it. Not a description of a page. The page.

That is what the $27 buys. Sixty-eight pages of it, already worked out and already fitted to each other.

AND WHEN YOU COME OFF IT

This is the question I get more than any other, so let me answer it before you have to ask.

Stopping is not some far-off thing. Real-world numbers put adherence at roughly a third to a half of people still taking these medications at one year, and around 15% at two.

You have probably read that people regain about two-thirds of the weight within a year of stopping. That comes from the semaglutide trial extension and it is accurate.

Here is the part that gets left out of every article quoting it.

In that trial, the structured lifestyle support was withdrawn at the same time as the drug. Everything stopped at once. So what it actually measured is what happens when all of the support disappears, not what happens when the medication does.

What happens when the nutrition and the training carry on? Nobody knows. It has not been tested in a controlled trial, and anyone telling you otherwise is going past the evidence.

So I am not going to promise you an outcome nobody has measured. What I will say is that if your protein number and your three sessions are habits by the time you taper, you are not starting from zero.

Because if it falls apart the moment you stop, it was never really a plan.

THE GUARANTEE

Read the whole thing. Find your number. Try a week of it.

If it is not what you needed, email me at nate@1percentperformance.com and I will refund you in full. No questions and no hard feelings.

And I am not going to ask you to delete the file. If you paid for it and it did not help you, keeping it is the least I can do.

Instant download. Works on your phone, tablet, or computer.

FAQ

$27, one time. 30-day money back guarantee.

P.S.

If you take nothing else from this page, take this.

The protein and the training are not two separate pieces of advice. The clinical guidance is explicit that protein on its own is likely not enough without resistance training, and most of what is being sold to women on these medications right now is only half of that.

You do not need my guide to act on it. You could go and do both starting tomorrow, on your own, and if you do, I will have done my job.

But if you would rather have the number, the meals, the recipes, a page for every symptom and the three sessions already worked out and already fitted together, that is what the $27 buys, and that is the entire pitch.

Either way, please do both.

Nate Bladecki, MPH, RD