The GLP-1 Success Method™
My 12-Week Programme
One clear focus at a time. Open your current week or revisit any previous week when you need it.
Start here
Watch the 12-Week Programme walkthrough
A quick guide to how the programme works, how to complete each week, save your progress and move through the 12 weeks.
Week 1 of 12
Start With What Matters
Understand where you are and choose what to work on first.Know your Success Method
Understand what's included, where everything lives and which tools you'll use across the next 12 weeks.
Learn
GLP-1 can change your appetite. It doesn't build your habits for you. Use this period to build nutrition, movement and lifestyle habits that support your health now and in the future.
Know your Success Method
Do
Set your environment for success
A little setup now removes friction later.
Track & Review
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.
Week 2 of 12
Protein First
Make protein easier and more consistent.Add protein to every meal
Build each meal around a protein source and use your per-meal target as the anchor.
Five protein foods I enjoy
Make protein easier
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.
Week 3 of 12
Hydration & Fibre
Create reliable hydration and digestive-health routines.Stick to your hydration prescription
Hit your daily hydration target and attach it to a reliable cue.
Create a hydration habit stack
Fibre matters too
Aim for around 30g of fibre a day. Increase it gradually, especially if your current intake is low, and keep fluids up. Fibre supports bowel regularity and digestive health.
Five useful fibre-rich vegetables: peas, broccoli, Brussels sprouts, artichoke and sweet potato.
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.
Week 4 of 12
Build Your Routine
Stop relying on motivation.Lock in your planning routine
Choose a regular time each week to plan your meals before your usual food shop. For example, if you shop on Saturday, plan your meals on Friday evening, check what you already have at home and have your shopping list ready on your phone or printed before you shop.
Set your weekly planning appointment
Make meal planning something that happens at the same point each week, rather than something you have to remember each time.
Build your weekly routine
Create a simple routine for the week ahead. Add the habits you want to repeat to the morning, lunchtime or evening when they realistically fit your life. You do not need to fill every box.
Create your Plan B
Life will not always follow the plan. Use these ready-made backup actions when your normal routine gets disrupted. Edit them if another option works better for you.
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.
Week 5 of 12
Eating When Appetite Is Low
Maintain nutritional quality without forcing large meals.Choose your low-appetite snacks
Pick five light, protein-rich options you know you can manage when appetite is low.
My five go-to options
Build your low-appetite plan
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.
Week 6 of 12
Review & Adjust
Use what you've learned so far to make one useful change.Make one adjustment
You now have five weeks of real experience. Look at what is working, identify the biggest sticking point and adjust one thing rather than trying to change everything at once.
What's working consistently?
Where am I struggling most?
Use the coaching guide
Add a reliable protein source to the meal where you most often fall short. Keep 3–5 easy protein foods stocked.
Fill your bottle in the morning, take it wherever you go and connect drinking to regular points in your day.
Move your weekly planning appointment to a day or time you're more likely to keep, before your usual food shop.
Put them into your weekly routine at specific times. Protect the sessions you can complete consistently and build from there.
Choose five quick meals, keep protein snacks available and make sure you have a prepared-meal backup.
Plan before you go. Check the menu, decide on your protein source and have a simple Plan B.
End-of-week check-in
Notice your progress
Take a minute to notice what changed this week. Progress isn't only what happens on the scales.