The GLP-1 Protein Playbook: A Practical Guide to Protecting Muscle, Hitting Protein Targets, and Avoiding Weight Regain on Semaglutide and Tirzepatide
About this ebook
Key Features
• Discover the exact protein targets that protect lean muscle while the weight comes off
• Follow simple, practical meal strategies that work even when your appetite is low
• Learn the little-known mistakes that cause muscle loss and regain—and how to avoid them
• Build a sustainable plan for life after Semaglutide or Tirzepatide, so your results actually last
Book Description
You finally found something that works. The scale is moving, the weight is coming off, and for the first time in years, you feel hopeful. But there's a quiet worry in the back of your mind: What happens when I stop? Will I lose muscle along with the fat? Will it all come back?
The GLP-1 Protein Playbook was written to erase that worry for good. This practical, easy-to-follow guide shows you exactly how to protect your muscle, hit your protein targets—even on days when eating feels like a chore—and build the habits that keep the weight off long after the medication ends. No confusing science jargon. No extreme diets. Just clear, actionable steps that fit into your real life.
Whether you're just starting Semaglutide or Tirzepatide or you're months into your journey, this playbook gives you the confidence of knowing you're doing it right—losing fat, keeping strength, and never having to start over again. Imagine reaching your goal weight and actually trusting that you'll stay there. That peace of mind is what this book delivers.
What You Will Learn
• Calculate your personal daily protein target in minutes
• Choose the best protein sources for smaller appetites and sensitive stomachs
• Time your meals to maximize muscle protection and energy
• Recognize and reverse early signs of muscle loss
• Use simple strength strategies to keep your body toned, not just smaller
• Transition off medication with a maintenance plan that prevents regain
• Build a positive, sustainable relationship with food—free from guilt and fear
Who This Book Is For
This book is for anyone taking—or considering—GLP-1 medications like Semaglutide (Ozempic®, Wegovy®) or Tirzepatide (Mounjaro®, Zepbound®) who wants to lose weight the healthy way. It's perfect for readers who are worried about muscle loss, confused about how much protein they really need, or afraid of regaining the weight once they stop. No medical background or prior nutrition knowledge is needed—just a desire to feel strong, confident, and in control of your results for life.
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About the author
Matthew Sterling has spent more than fifteen years helping people eat well, move more, and keep the weight they worked so hard to lose.
Matthew holds a Master of Science in Nutrition and Human Performance from the University of Colorado, where his graduate work focused on how the body holds onto muscle during weight loss. He began his career coaching everyday clients in small gyms, the kind of people with jobs, kids, and thirty years of diet failures behind them. Those years on the gym floor shaped his whole approach: simple plans, honest talk, and habits a real life can hold.
When GLP-1 medications changed the weight loss field, Matthew saw the same pattern repeat in client after client. The pounds came off fast. The muscle went with it. Nobody had warned them. He spent two years studying the research, working with doctors and dietitians, and testing protein and training plans with the people who needed them most. This book is the result.
His work has earned recognition from his peers, including a regional excellence award for consumer health education and an invitation to speak at community wellness summits across the country. His writing has appeared in health newsletters and fitness publications read by thousands each month.
Matthew writes the way he coaches: short sentences, plain words, no fluff, no lectures. He believes a good plan should fit on an index card and survive a bad week.
When he is not writing or coaching, you will find him on the hiking trails near his home in Boulder, Colorado, lifting weights in his garage gym, or cooking Sunday batch chicken with varying degrees of success. He lives there with his wife, their two teenagers, and a golden retriever named Biscuit, who has never once hit her protein target and feels no shame about it.
You can reach Matthew through his newsletter, where he answers reader questions about protein, training, and life on these medications.
