{"title":"Home page","description":null,"products":[{"product_id":"glp-1-body-plan","title":"The GLP-1 Body Plan — Losing Weight Shouldn't Feel This Awful","description":"\u003cp\u003e\u003cstrong\u003eReal food, not diet food.\u003c\/strong\u003e The whole plan is built around one aim: losing fat, not muscle. What to eat, what to lift, and how to stop feeling awful — 12 weeks, start to finish.\u003c\/p\u003e\n\n\u003cp\u003eYou got the prescription. You didn't get a plan.\u003c\/p\u003e\n\n\u003cp\u003eNobody told you week two would feel like this. Nobody told you what to eat when food stops being appealing. Nobody told you that losing weight fast without enough protein means losing muscle along with the fat — or what to do about it.\u003c\/p\u003e\n\n\u003cp\u003eSo you're doing what everyone does: scrolling forums at 11pm, getting six different answers, wondering if what you're feeling is normal.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eThis is the plan you should have been handed.\u003c\/strong\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eChapter 4 is free to read below, in full. 30-day refund if the plan isn't useful.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cp\u003eTwelve chapters. Thirty-six pages. Tables, checklists and tick-boxes — not an essay.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eGetting started\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhat actually happens, week by week — including why side effects come back after every dose increase\u003c\/li\u003e\n\u003cli\u003eUsing it safely — the five things you don't do, and the five you do\u003c\/li\u003e\n\u003cli\u003eWhat to tell a surgeon, dentist or anaesthetist before any procedure, and why it can't wait until the day\u003c\/li\u003e\n\u003cli\u003eYour protein number — one number, worked out for your body weight, plus where to get it\u003c\/li\u003e\n\u003cli\u003eWhen you feel awful — symptom, then what to do. Straight table. Plus the red-flag list: what means call today, and what means an ambulance\u003c\/li\u003e\n\u003cli\u003eReal food, not diet food — why standard weight-loss advice doesn't fit you any more\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe 12 weeks\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWeeks 1–4 workouts — 3 sessions a week, 20 minutes, dumbbells or water bottles. Training starts in week 3; weeks 1 and 2 are for getting your eating right\u003c\/li\u003e\n\u003cli\u003eWeeks 5–10 workouts — heavier, with a progression method that works for years\u003c\/li\u003e\n\u003cli\u003eWeeks 11–12 — holding the line, and a check-in that reads week 1, week 10 and week 12 across\u003c\/li\u003e\n\u003cli\u003e20 real-food meals for when you're not hungry — five ingredients or fewer\u003c\/li\u003e\n\u003cli\u003eWater, salt and fibre — the small chapter that solves the biggest complaints\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eComing off\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhat happens when your appetite returns, and the honest numbers on regain\u003c\/li\u003e\n\u003cli\u003eThe maintenance routine\u003c\/li\u003e\n\u003cli\u003eThe reset, if you regain — because most plans just abandon you here\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eYour tools\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e12-week tracker · shopping list · questions to take to your prescriber\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eChoose your version\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eThe Plan — the complete 36-page guide.\u003c\/strong\u003e Everything above, all twelve chapters, tools included.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Plan + Print Pack\u003c\/strong\u003e — the guide, plus a second 9-page PDF that takes the pages you'll actually use and lays them out one to a sheet, big enough to write on:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe 12-week tracker as a full-page wall sheet\u003c\/li\u003e\n\u003cli\u003eA weekly sheet designed to print twelve times — protein, water and training, ticked off day by day. This one isn't in the guide\u003c\/li\u003e\n\u003cli\u003eA protein card to cut out and stick on the fridge\u003c\/li\u003e\n\u003cli\u003eSession cards for weeks 1–4 and for Sessions A and B, with a tick-box for every set\u003c\/li\u003e\n\u003cli\u003eThe shopping list, printed to take to the shop\u003c\/li\u003e\n\u003cli\u003eA red-flag card with space for your prescriber's number\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you're the sort of person who'd rather tick a box on paper than open a file, that's the one.\u003c\/p\u003e\n\n\u003cdiv style=\"border-top:3px solid #17564F;border-bottom:1px solid #DDD9D0;padding:22px 0 20px;margin:30px 0;\"\u003e\n\u003cp style=\"font-size:12px;letter-spacing:.2em;text-transform:uppercase;color:#17564F;margin:0 0 6px;\"\u003eFree sample · Chapter 4 of 12\u003c\/p\u003e\n\u003ch3 style=\"margin:0 0 6px;\"\u003eWhen you feel awful\u003c\/h3\u003e\n\u003cp style=\"color:#4A4A46;margin:0 0 4px;font-style:italic;\"\u003eFind the symptom. Do the thing. No theory.\u003c\/p\u003e\n\u003cp style=\"color:#4A4A46;margin:0 0 18px;\"\u003eThis is the whole chapter, word for word as it appears in the guide. Read it before you spend anything.\u003c\/p\u003e\n\u003ctable style=\"width:100%;border-collapse:collapse;\"\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth style=\"text-align:left;padding:9px 12px;background:#17564F;color:#FFFFFF;font-size:11px;letter-spacing:.14em;text-transform:uppercase;width:30%;\"\u003eWhat you're feeling\u003c\/th\u003e\n\u003cth style=\"text-align:left;padding:9px 12px;background:#17564F;color:#FFFFFF;font-size:11px;letter-spacing:.14em;text-transform:uppercase;\"\u003eWhat usually helps\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr style=\"background:#FAF9F6;\"\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eNausea\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eSmaller portions, eaten slowly. Skip greasy, fried and very rich food. Don't lie down straight after eating. Bland and cold is easier than hot and strong-smelling\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eConstipation\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eFluids up. Fibre up gradually — vegetables, fruit, oats, beans. Walk daily. If it's been several days and your belly is soft, you're passing wind and you're not being sick, ask your pharmacist what's suitable. If any of those three isn't true, go to the red flags\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"background:#FAF9F6;\"\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eExhaustion\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eUsually under-eating, not the medication. Check you're actually hitting your protein and drinking enough. Then check you're sleeping. If it's new, severe, or comes with dizziness, check the red flags first\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eBurping \/ sulfur taste\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eSmaller portions, eat more slowly, less fizzy drink and less fatty food\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"background:#FAF9F6;\"\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eHeadache\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eOften fluid or under-eating. Drink, then eat something with protein in it\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eFeeling cold \/ hair thinning\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eCommon sign of under-eating over weeks. Go back to Chapter 3 and be honest about your intake\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr style=\"background:#FAF9F6;\"\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003e\u003cstrong\u003eNo interest in food at all\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:11px 12px;border-bottom:1px solid #DDD9D0;vertical-align:top;\"\u003eNormal. Switch to schedule eating — set times, small amounts, protein first\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003cp style=\"margin:18px 0 0;\"\u003e\u003cstrong\u003eTwo rules that apply to all of the above:\u003c\/strong\u003e stay upright for a while after eating, and keep drinking. Dehydration makes almost every symptom on this list worse, and in serious cases it can affect your kidneys.\u003c\/p\u003e\n\u003cp style=\"margin:12px 0 0;\"\u003e\u003cstrong\u003eNever change or stop your dose on your own.\u003c\/strong\u003e If a side effect is bad enough that you're thinking about it, that's a conversation with your prescriber, not a decision to make alone.\u003c\/p\u003e\n\n\u003cdiv style=\"border:1px solid #9C2A1E;padding:16px 18px;margin:22px 0 0;\"\u003e\n\u003cp style=\"font-size:12px;letter-spacing:.2em;text-transform:uppercase;color:#9C2A1E;margin:0 0 8px;\"\u003eRed flags — stop and contact your prescriber\u003c\/p\u003e\n\u003cp style=\"margin:0 0 12px;color:#4A4A46;\"\u003eNot a checklist to interpret. If any of these happen, make the call.\u003c\/p\u003e\n\u003cp style=\"margin:0 0 6px;\"\u003e\u003cstrong\u003eSame day, urgently:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eSevere upper stomach pain, especially if it spreads through to your back — more so with vomiting or fever. Don't wait it out\u003c\/li\u003e\n\u003cli\u003eVomiting that won't stop, or you can't keep fluids down\u003c\/li\u003e\n\u003cli\u003eYellowing of your skin or the whites of your eyes\u003c\/li\u003e\n\u003cli\u003eBlack or bloody stools\u003c\/li\u003e\n\u003cli\u003eSigns of dehydration — very dark urine, dizziness on standing, barely passing water\u003c\/li\u003e\n\u003cli\u003eRapid heartbeat, confusion, or fainting\u003c\/li\u003e\n\u003cli\u003eSwelling of your face, lips, tongue or throat, trouble breathing, or a sudden widespread rash. This one is not a phone call — it's your emergency number\u003c\/li\u003e\n\u003cli\u003eNo bowel movement for several days together with a swollen or hard belly, being sick, or not passing wind. Don't take a laxative and wait it out — get seen the same day\u003c\/li\u003e\n\u003cli\u003eSudden loss of vision, or eyesight getting rapidly worse — especially in one eye. Same day, without waiting to see if it settles\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"margin:14px 0 6px;\"\u003e\u003cstrong\u003eContact your prescriber, not urgently:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eYou've been unable to eat properly for several days running\u003c\/li\u003e\n\u003cli\u003ePain under your right ribs after eating, especially rich food — rapid weight loss raises the chance of gallstones\u003c\/li\u003e\n\u003cli\u003eOngoing tiredness, weakness, or hair thinning\u003c\/li\u003e\n\u003cli\u003eA lump or swelling in your neck, a hoarse voice that doesn't settle, or new trouble swallowing or catching your breath\u003c\/li\u003e\n\u003cli\u003eVision that has gradually become blurrier or changed over weeks, particularly if you have diabetes\u003c\/li\u003e\n\u003cli\u003eAnything that frightens you\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp style=\"margin:12px 0 0;\"\u003e\u003cstrong\u003eOne rule: if you're not sure whether it counts, it counts. Make the call.\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cp style=\"margin:18px 0 0;color:#8A8A83;\"\u003eThat's one chapter of twelve, in full. The other eleven are in the plan.\u003c\/p\u003e\n\u003c\/div\u003e\n\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone looking for medication advice.\u003c\/strong\u003e There's no dosing, no injection guidance, and nothing about where to get it. That's your prescriber's job and we don't pretend otherwise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone wanting a magic diet.\u003c\/strong\u003e The medication handles your appetite. This handles everything else\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone who won't lift anything.\u003c\/strong\u003e Three sessions a week is the minimum this is built on\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone with kidney disease\u003c\/strong\u003e looking for a protein target — yours has to be set by a specialist\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone with a history of disordered eating.\u003c\/strong\u003e This plan asks you to weigh yourself and count protein. That is the wrong thing for some people — speak to your doctor before you buy\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone pregnant, breastfeeding, or trying to conceive.\u003c\/strong\u003e That conversation belongs with your prescriber, not with a plan\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnyone under 18.\u003c\/strong\u003e This is written for adults\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWritten for everyone\u003c\/h3\u003e\n\u003cp\u003eEvery measurement in both metric and imperial. No country-specific foods or health services.\u003c\/p\u003e\n\n\u003ch3\u003eImportant — please read before you buy\u003c\/h3\u003e\n\u003cp\u003eThis plan is general information and education, not medical advice, and not a substitute for your doctor, prescriber, pharmacist or dietitian. It contains no dosing guidance, no injection technique and nothing about sourcing medication. \u003cstrong\u003eNo outcome is promised or guaranteed, and individual results vary.\u003c\/strong\u003e Speak to a qualified healthcare professional before changing your diet or activity.\u003c\/p\u003e\n\n\u003ch3\u003eOur guarantee\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e30 days. If it isn't useful, email us and we'll refund you.\u003c\/strong\u003e No forms, no explaining yourself. This sits on top of your statutory rights, it does not replace them.\u003c\/p\u003e\n\n\u003cp\u003e\u003cem\u003eInstant download. Works on phone, tablet or printed.\u003c\/em\u003e\u003c\/p\u003e","brand":"The Wellbeing Library","offers":[{"title":"The Plan","offer_id":60504496669006,"sku":"GLP1-PLAN","price":16.0,"currency_code":"GBP","in_stock":true},{"title":"The Plan + Print Pack","offer_id":60504496701774,"sku":"GLP1-PLAN-TRACKER","price":25.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1065\/1307\/2462\/files\/product-cover.jpg?v=1787494961"}],"url":"https:\/\/thewellbeinglibrary.org\/collections\/frontpage.oembed","provider":"The Wellbeing Library","version":"1.0","type":"link"}