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Losing weight on Ozempic, Wegovy, Mounjaro or Zepbound is only half the goal. The other half is arriving at the finish line strong. This free five-lesson course shows you how protein and simple strength training help you lose fat while holding on to the muscle that carries you through the rest of your life.
GLP-1 receptor agonists are genuinely effective, and the weight comes off. The catch is that during rapid weight loss a meaningful share of what leaves the body is lean mass rather than fat, and skeletal muscle is what keeps you strong, mobile and metabolically healthy for decades to come.
No nutrition background, no gym membership and no prior lifting experience required. If you have never picked up a weight in your life, this course starts exactly where you are.
Short lessons, a written plan and hands-on practice, with nothing to buy and no equipment required to begin.
Medication mechanics, muscle loss, protein, strength training and maintenance, written for people with no science background.
A practical target plus food strategies for the days when your appetite has vanished and nothing sounds appealing.
A simple two to three day per week plan using body weight and bands at home, or basic equipment at a gym.
Apply the course concepts to a realistic scenario and receive structured feedback on your reasoning.
Learn to investigate GLP-1 claims and body composition research using free AI research tools.
No deadlines. Read it in one sitting or one lesson at a time, and return whenever you need a refresher.
Chris has more than 14 years of experience teaching health, kinesiology and exercise science. He built this mini course because GLP-1 medications changed the weight-loss conversation faster than most people could get reliable guidance about protecting their muscle along the way.
The course takes no position for or against these medications. It focuses on what the exercise and nutrition science says about preserving lean mass during weight loss, and on giving you the health literacy to evaluate whatever you read next.
Founder and owner of Innova Vita Fitness
You do not need to use AI to complete the course. All five lessons teach the core concepts directly, and the strength and protein guidance stands entirely on its own.
The optional activities show you how publicly available AI assistants can give you feedback on a case study and help you research the science behind GLP-1 medications and body composition. They work with free tools including ChatGPT, Claude, Gemini, Perplexity and Qwen, and the guides point toward free options where an advanced research feature would otherwise require a paid plan.
Everything is built around a fictional character, so you never have to share anything real about yourself. If you do want to explore how the concepts apply to your own situation, the course shows you how to keep your inputs anonymous and covers hallucinations, verification and privacy along the way.
This mini course focuses on one specific problem. Our flagship nine-module Health & Wellness Course for Beginners covers nutrition science, energy balance, metabolic health, cardiovascular risk, full resistance and cardio program design, sleep, stress and behavior change.
Anyone taking a GLP-1 medication such as Ozempic, Wegovy, Mounjaro or Zepbound who wants to lose weight without losing the muscle that keeps them strong, mobile and capable.
No nutrition or fitness background is required.
No. This is an educational guide written in plain English, not medical advice, diagnosis or treatment.
Your prescribing clinician is the right person to talk to about your medication, and you should never change or stop a medication without checking with them first.
Not at all. Whether you are already on one, still deciding, or just curious how they work, you will get a solid foundation.
The protein and strength-training strategies apply to weight loss generally, with or without medication.
Research on GLP-1 receptor agonists indicates that a substantial share of total weight lost can come from lean mass, which includes skeletal muscle. Estimates vary considerably between studies and depend on how lean mass is measured.
The course explains what those numbers do and do not mean, and more importantly, how protein intake and resistance training shift the balance toward losing fat instead.
Yes. The course assumes you are starting from zero. You will learn a handful of simple movements you can do at home with your body weight and an inexpensive resistance band, along with practical advice for getting comfortable in a gym if you ever want to train there.
Two short sessions per week is genuinely enough to matter.
The course walks through how protein targets during weight loss are typically expressed relative to body weight, why those needs rise during a calorie deficit, and how to spread protein across the day rather than cramming it into one meal.
It also covers realistic ways to hit a target when your appetite is suppressed. Individual needs vary, especially with kidney disease or other conditions, so confirm your target with your clinician or a registered dietitian.
Five short lessons build on each other: how GLP-1 medications work, why muscle loss happens, protein fundamentals, strength training made simple, and keeping your results afterward.
After that come a hands-on case study and an optional research activity, across thirteen total course items. Most learners finish the core lessons in about an hour.
The first is a case study about Maria, a fictional person taking a GLP-1, where you apply what you have learned and get feedback from an AI chatbot. The second lets you use AI research tools to explore the science more deeply and build research skills you can reuse for any health topic.
Usually not. The activities work with free tools such as ChatGPT, Claude, Gemini, Perplexity and Qwen. A few advanced research features might need a paid plan, but we point you toward free options too.
Yes. Everything is built around a fictional character, so you never have to share anything real about yourself. And if you want to explore how it all applies to you personally, we show you how to keep things anonymous to avoid uploading or sharing sensitive information.
Yes. Enrollment and completion are free. You only need a Thinkific account, and the course works on desktop, tablet and mobile.
The muscle you protect during weight loss is the muscle that carries you up stairs, out of chairs and through the next thirty years. Five short lessons will show you how to hold on to it while your medication does its job.
Free · Self-paced · No gym or equipment required to start
Educational content only. Not medical advice. Talk to your prescribing clinician about your medication.
