The GLP-1 Nutrition Protocol: Eat Right, Keep Muscle & Hair

If you're on a GLP-1 medication—or thinking about starting one—you already know the shot works. But here's what nobody tells you until it's too late: losing weight too fast without the right nutrition can cost you your muscle, your hair, and your energy. You didn't sign up to feel weak or see clumps in the shower drain. This guide is for anyone using Ozempic, Wegovy, Mounjaro, or any GLP-1 who wants to do this the right way. You'll get the exact eating strategies that keep your body strong and healthy while you lose weight—without obsessing over calories or feeling like you need a nutrition degree. Inside, you'll find meal-by-meal protocols, restaurant ordering scripts, protein targets that actually make sense, and the hydration plan that stops most side effects before they start. You'll learn how to eat when you have zero appetite (and why skipping meals backfires), how to preserve lean muscle even as the scale drops, and what to do when everyone around you is eating and you're just… not hungry. I'm Ilana Muhlstein, a registered dietitian who lost 100 pounds and kept it off for over a decade. I've guided thousands of people through GLP-1 journeys, and I wrote an entire book on this topic because I kept seeing the same mistakes costing people their results. This protocol is built from real client wins, clinical research, and years of troubleshooting what actually works when appetite disappears but nutrition still matters. You're using a powerful tool—this guide makes sure your body thrives while you transform.