Craving-Driven

• Weeks 1–2In progress

  Stabilize & go protein-first

  Goal: Steady your blood sugar, protein-load your mornings, and protect sleep to shut down late-night snacking.

  1. 1.Take your GLP-1 SupportOne capsule with water at the same time each morning.RootAppetite signaling
  2. 2.Protein-first breakfast (20g+)Eggs, Greek yogurt, or a shake before any carbs.RootMorning cravings
  3. 3.10-min walk after lunchA short flat walk within 30 min of eating.RootPost-lunch glucose spike
  4. 4.Swap afternoon snack for water + fruitBig glass of water and a piece of fruit at 3pm.Root3pm craving window
  5. 5.Lights-out by 11pmPhone down, lights off — protect 7+ hours.RootSleep-driven hunger

  Why this?

  Protein and steady sleep blunt the cravings your GLP-1 support is already curbing — so the afternoon dip stops running the show.

• Week 3Next

  Add daily movement

  Layer in short walks and two light strength sessions to protect muscle as the weight comes off.

  0/4
• Week 4Soon

  Hydration & fiber

  Hit a daily water target and add fiber to each meal to ease digestion and stay full longer.

  0/4
• Weeks 5–8Locked

  Build the deficit

  Dial in portions and a consistent strength routine now that the new habits run on autopilot.

• Weeks 9–12Locked

  Lock in the new normal

  Shift from losing to maintaining: flexible eating, a movement habit you enjoy, and a plan for off days.

Dr. Maya builds this from your quiz, your intake log, and how each week is going — and adjusts it as you go.

Week 2 of 12