After the Shot: The 90-Day Plan to Keep the Weight Off

You spent a year on the shot. Now no one will tell you what comes next.

Your prescription is ending. Or your insurance changed. Or your doctor wants you to taper. Or you're done with the supply runs, the side effects, and the planning.

You built a body you barely recognize. You have clothes you don't trust you'll keep. You read forum threads at 2 a.m. with titles like regained everything in 6 months and close the tab and feel worse.

Your clinician hands you a tapering schedule. The internet hands you opinions. No one hands you a plan.

This is the plan.

A 90-day plan to keep the weight off without the medication. The 43-page book is built around four things:

• A daily protein and fiber floor that holds satiety without the shot.
• A toolkit for the cravings that return in weeks 2 to 6.
• A 10-minute daily routine that preserves muscle. No gym.
• A way to read the scale that doesn't ruin your mornings.

It's organized into three 30-day phases. Each phase has one focus. You do them in order.

It is not a diet. It is not a meal plan. It is not a workout program. It will not promise you a number you'll weigh in 90 days. It will give you a working framework for the months and years after the shot.

What's inside.

• The 90-Day Frame. Three phases. One focus per phase.
• The Protein and Fiber Floor. Daily minimums. Foods you already eat. Two reference tables for your phone.
• The Food-Noise Toolkit. Six tools for cravings. The 20-minute rule. The protein-first response. The HALT check.
• The 10-Minute Daily Routine. Five movements. No gym. Designed to preserve muscle.
• The Scale Reframe. When to weigh. How to read the seven-day average without panicking.
• The "If You Decide to Go Back On" Chapter. Honest guidance for the women who will.
• The 7-Day Reset Card. A single printable page. Put it on the fridge the morning of your last dose.

Who it's for.

Women who have been on a GLP-1 medication and are now staring at the end of it. By choice or by circumstance.

Also for women still on the shot who want a plan ready before they need it. Most of our buyers.

Not for women starting out. Plenty of content for that. This is for what comes after.

Don't lose what you worked for. You did the work. The shot helped. Now you need the plan for what comes next.