The Off Ramp

Your plan for coming off a GLP-1 without putting the weight back on

Takes about 2 minutes.

Where are you on your journey?

A few quick questions

Do you know roughly how many calories you eat in a day?

Are you logging or tracking your food?

Do you know your protein target?

Are you strength training at least 2x a week?

What's your biggest worry?

Quick stats

Please select one.
Please enter your age.
Please enter your weight.
Please enter your height.
Please select your activity level.

Where should I send your plan?

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Your Numbers

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kcal / day
Maintenance
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grams / day
Protein target
Important: Your body has likely adapted to eating fewer calories while on a GLP-1. Going straight to the maintenance number above might feel like a lot. That is normal. You may need to do what is called a reverse diet, where you bring your calories up slowly, around 50 to 100 extra per week, until you reach the maintenance level shown here. This lets your metabolism adjust without triggering rapid weight gain. The numbers above are your destination, not your starting point.

The two things that catch most people out

Hunger and weight rebound are the biggest reasons people struggle after coming off. They are not signs of failure. They are predictable, and they are manageable. Four things that make the biggest difference:

  1. Eat a high protein diet. Protein is the most filling macronutrient. It keeps you fuller for longer and protects the muscle you have.
  2. Eat a high fibre diet. Vegetables, legumes, whole grains. They slow digestion and keep blood sugar stable, which reduces cravings.
  3. Stop eating hyperpalatable food all the time. If every meal is designed to taste incredible, your hunger signals feel stronger due to wanting more. Eat simple, whole foods most of the time.
  4. Have a general plan around food and structure. Winging it is where most people come unstuck. Three meals a day, planned in advance, with your protein sorted.

These are the four pillars I help every Peak Life client master in 1 to 1 coaching. Most people know the theory. The skill is doing it consistently when life is chaos.

Your Scorecard

Your Top 3 Priorities

Training

The minimum: 2+ strength sessions a week, 45 minutes each. Focus on compound lifts. Add a daily walking target. Work out your current average and add 2,000 steps. Aim for 6,000 to 10,000.

Want help making this stick?

You have got the plan.

But if you are anything like the people I work with, the hard part is not knowing what to do. It is doing it when the kids are ill, work is mental, and you cannot face another chicken breast.

That is what coaching is for. I work with busy parents 1 to 1, building all of this around your actual life.

If you want to chat about it, fill in the form below and I will be in touch on WhatsApp.

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Peak Life Peak Life with Jake Avery