A deeply personalized twelve-week plan for the weeks after your last shot of semaglutide, tirzepatide or compounded GLP-1. Food noise. Returning hunger. The slow muscle loss the scale hides. We build the plan around your situation — kids, shift work, kitchen, culture, the dose you're still on or the one you've already left behind.
of patients regain at least two-thirds of lost weight within one year of stopping semaglutide
JAMA, STEP-1 extension, 2022 (Wilding et al.)
of all GLP-1 discontinuations are financial — the largest single reason for stopping
Cleveland Clinic discontinuation registry, 2026
of weight lost on a GLP-1 is lean muscle — the cost of the chemical appetite shortcut
Lancet Diabetes & Endocrinology, 2024 review
average annual out-of-pocket cost of staying on tirzepatide in the US in 2026
GoodRx + Cleveland Clinic price index, March 2026
Kids, shift work, cultural cuisine, perimenopause, a knee that hates running, the dose you're slowly tapering — the plan adapts to the reasons every previous attempt fell apart.
Focus 01“Generic protein targets ignore that I cook for three picky kids.”
We rebuild the plate around your cuisine, your shopping radius and your real cooking time. Mediterranean, South Asian, kosher, halal, vegetarian, low-FODMAP, dairy-free — the plan respects what you already eat instead of fighting it.
Focus 02“An hour after dinner I'm thinking about a snack again.”
The chemical appetite suppression you stopped paying for on week one. We map your evening hunger window, sequence protein and fibre to extend satiety, and build the 9 p.m.–1 a.m. ritual most grads can't solve alone.
Focus 03“I wake at 3 a.m. with my mouth watering.”
Sleep onset, sleep maintenance and the hormonal floor that decides tomorrow's hunger. Magnesium timing, screen cut-off, room temperature, and a bedtime protein anchor for the night-hunger spike grads describe most.
Focus 04“The scale is the same number but my clothes feel different.”
Around a third of what you lost on the drug was lean mass. The plan starts where you actually start — band-and-bodyweight or a fitted gym programme — and progresses against simple at-home strength and inch markers, not gym vanity numbers.
Focus 05“I do well for ten days, then one bad evening unravels it.”
Not motivation. Not streaks. The actual routines that hold when work travel, sick kids and a bad night collide. Trigger maps, identity-level habit anchors, and a planned response for the week you don't want to follow the plan.
Focus 06“Since stopping I'm foggy, tired, and emotionally flat.”
Protein floor, creatine, magnesium, hydration, light walking, sun exposure — staged across the first six weeks so the energy floor lifts before the regain panic does. Built so your day stops feeling like a battery at 12%.
Walnuts + Greek yogurt at 9 p.m. for the night-hunger window.
Yes — with a protein anchor 30 min before. See full answer.
Plus iCal file for the next 14 days.
Six personalized focus areas, broken into the seven days you actually live. Reschedule a workout, swap a meal, log a hard evening — the plan recalibrates without judgement.
The questions grads ask their prescriber but never get a clear answer to. Microdosing, restart timing, alcohol, travel, perimenopause, fasting — sourced from peer-reviewed papers, not threads.
Two-tap protein, sleep, training and hunger entry. No streaks. No guilt. The point is the pattern, not the green dot.
Full twelve-week plan as PDF, printable workbook, and a calendar file you can drop into Google or Apple Calendar. Nothing locked behind a logged-in app.
Sarah's plan is built for a 44-year-old who works hospital shifts, cooks for two teenagers, and stopped Wegovy six weeks ago. Yours will not look like Sarah's.
Inputs we collect: drug of last use, last dose, weeks since stopping (or current taper), height, weight, body composition if you have it, training history, kitchen and shopping constraints, cuisine preferences, sleep schedule, work schedule, dependants, perimenopausal status, and the things that have wrecked previous attempts. The plan reflects every one of those answers.
A team of registered dietitians, behavioural-change coaches and strength-training specialists, working with grads of semaglutide, tirzepatide, liraglutide and compounded GLPs across the US, UK, Canada and the Nordics. The plan you get reflects every one of those conversations.
“I came off Wegovy after eleven months and the food noise hit me like a wall by week two. My plan turned the 9 p.m. hunger into a routine instead of a crisis. I've held the loss without restarting.”
“Compounded ended in May and the pharmacy quote was $1,180 a month I do not have. The plan worked around the food I actually cook for my family. I lost three more pounds in the first month off the drug.”
“I'm still on the drug. I started GLP-1 After because my prescriber said ‘just stop’ and that was the whole conversation. The plan walks the taper with me, dose by dose. I'm already at 5 mg with no rebound.”
“Hair loss and fatigue made the choice for me. I gained eight pounds in the first six weeks off and panicked. The strength piece is what changed it — the scale moved less, my body composition moved a lot.”
“Most plans assume I'm white, single, and cooking once. The plan adapted to South Asian cuisine, my PCOS, and the fact I cook for in-laws three nights a week. That alone is the reason I've stuck with it.”
“I'd done Weight Watchers four times. Stopped Mounjaro at goal and watched ten pounds creep back in three months. The personalized version of the plan respected the perimenopause piece — nothing else has.”
“I wanted off but not all-the-way off. The plan helped me build the maintenance system on the drug, then space my doses out. I'm on a fraction of what I was paying and my labs are better.”
“I had nine months of behaviour to bank before trying for a baby. The plan gave me a structured runway instead of a panic. I'm the same weight I was the day I stopped the shot.”
Six of the studies the plan leans on most. The full bibliography ships inside the PDF, with annotations explaining where each decision came from.
Participants who stopped semaglutide regained two-thirds of prior weight loss and reverted on most cardiometabolic measures within one year.
→ We treat the first ninety days off the drug as a discrete clinical window, not a continuation.
Tirzepatide produced 15–22.5% body-weight reduction at 72 weeks, with discontinuation followed by partial regain in extension cohorts.
→ Plan calibrates differently for tirzepatide vs semaglutide because pharmacokinetic tails differ by 7–14 days.
Switching to placebo after 20 weeks of semaglutide reversed approximately 6.9% of body-weight loss within 48 weeks, vs continued 7.9% additional loss on drug.
→ Quantifies the cost of stopping cold without a structured behavioural replacement — the gap our plan fills.
Roughly 25–39% of weight lost on GLP-1 monotherapy is lean tissue; resistance training plus ≥1.6 g/kg protein materially blunts that loss.
→ Drives our protein floor and the band-and-bodyweight starter for grads with no training history.
Roughly two-thirds of adults discontinue GLP-1 therapy within twelve months; cost and side effects dominate the reason set.
→ Confirms the cohort the plan is built for — the people the original prescription protocol does not serve.
Food-reward and hunger signalling rebounds within weeks of stopping a GLP-1; reward-prediction error returns to baseline before homeostatic hunger does.
→ Why our hunger-offset module front-loads behavioural ritual into the 9 p.m.–1 a.m. window most grads describe.
You did the hardest thing — you reorganised your life around a weekly shot, accepted the nausea, the fatigue, the hair thinning, the cost. Stopping without a plan turns all of it into sunk cost. The next ninety days decide whether last year counted.
It is not your willpower. The chemical appetite suppression that did the heavy lifting on semaglutide or tirzepatide is gone, and your body is climbing back to its previous setpoint. The plan is the structured replacement for what the drug was doing in the background.
You are part of the largest single discontinuation cohort and the one no product is built for. The plan costs less than a single weekly box of the drug and is built so you do not have to pretend the prescription is coming back.
Microdosing, spacing doses out, stepping from 10 mg to 7.5 mg without the rebound — the plan combines with the taper. Built for the people inventing this in real time without their endocrinologist's blessing.
You did not want to stop. The mainstream story of ‘just push through side effects’ or ‘switch drugs’ does not describe your body. The plan is the behaviour-only path that respects what your physiology cannot tolerate.
You know exactly what week eight of regain feels like and you do not want to see it again. The plan front-loads the structure your previous attempt was missing: a written exit, the maintenance routines on paper, the night-hunger ritual built before you need it.
Generic advice fails because your situation is not generic. Kids, work schedule, cuisine, perimenopause, the dose you're still on or the one you've already left behind — the plan is built around all of it.
“Generic advice never worked for me — that's why I went on the drug in the first place.” Sarah, 44 — first call with the team
We deliberately under-priced this cohort. We cap it because the team can only deeply tailor so many plans a week. When the first 500 spots fill, the price jumps to $100, and likely higher after that as demand outruns the plans we can build.
Why so cheap? We're building the proof set. The plan is about to get materially more expensive once we close the first cohort.
GLP-1 After is a nutrition and behavioural-change guide. It is not medical advice, does not diagnose, treat or cure any medical condition, and does not prescribe, dispense, monitor or adjust any medication, including GLP-1 receptor agonists (semaglutide, tirzepatide, liraglutide, compounded formulations). Decisions about starting, stopping, tapering or changing a prescription are between you and your prescribing clinician.
Before making any change to diet, training, sleep, supplementation or medication based on the plan, confirm with a qualified healthcare professional that the change is appropriate for your specific health conditions — including but not limited to diabetes, cardiovascular disease, pregnancy or breastfeeding, eating-disorder history, gallbladder or thyroid history, and perimenopausal or menopausal status. Choices about your health remain your own responsibility. The plan is provided as educational guidance for people in the post-GLP-1 transition, not as a substitute for individualised medical care.
The plan is built for the people inside their first ninety days off semaglutide, tirzepatide or compounded GLP-1 — or quietly dropping their dose right now and trying not to lose what they fought for.