For people taking or looking to stop Ozempic, Wegovy (semaglutide) or Mounjaro (tirzepatide):
You've Got the Prescription. Nobody Told You What Comes Next.
Your medication provides a window for weight loss. My affordable group coaching builds the habits that keep it off for good.
Your appetite's down. Cravings are quieter. The constant noise around food starts to fade.But that window doesn't stay open forever.
The GLP-1 Window is affordable group coaching for people on GLP-1 medication who want to build strength, tone up, retain and build lean muscle, and most importantly, develop habits that last, whether you stay on your medication or not.
Disclaimer:Push Pull Health DOES NOT prescribe or supply GLP-1 medication. If you're already using Ozempic, Wegovy, Mounjaro, or another GLP-1 under medical supervision, I can support your nutrition, training, and lifestyle changes to maximise your long-term results, both on and off your medication.
MNU Nutritionist|50+ GLP-1 clients coacheD|29+ years of personally battling food noise
Clinical trial data showed that roughly 40% of the weight lost on GLP-1 medication can come from lean muscle, not fat. And 66% of lost weight returned within 12 months of stopping the medication.
40%
The STEP 1 trial found that lean body mass decreased by 9.7% alongside a 15% reduction in total body weight. Approximately 40% of what was lost came from muscle, not fat
66%
The same trial found that without lifestyle intervention, participants regained two-thirds of their lost weight within twelve months of stopping medication
IS THIS FOR YOU?
✓ This IS for you IF:
You're on Ozempic, Wegovy, or Mounjaro and want personalised support with training and nutrition
You're losing weight but worried about muscle loss or loose, saggy skin
You've lost weight, but don't know where to start with exercise
You're planning to stay on medication long-term and want to maximise results
You're considering reducing or coming off medication and want to keep results
You're tired of being handed a prescription with no guidance
You're willing to combine medication with sustainable lifestyle changes
✗ This ISN'T for you IF:
You're looking for someone to prescribe or supply medication
You want another quick fix and aren't willing to stick to something long-term
You're not willing to prioritise protein, fibre, and strength training
You're not currently under medical supervision for your medication
You want a generic meal plan handed to you
You are not willing to work on your current habits
You expect the medication to do most of the work for you
"As I'm currently using Wegovy for a thyroid issue and excess weight, I'd been advised that just losing weight quickly wouldn't allow me to see the full benefits of the medication without also focusing on a regular strength training programme and improving my diet. Working with Ben has been a game-changer. He created a tailored strength programme that helped me get stronger and preserve lean muscle while using Wegovy. Ben made sure I didn't fall into the trap of just eating less of the same foods. Instead, I've become much more conscious of the quality of my diet - focusing on eating more protein and incorporating easy meal ideas that actually support my goals."
Olya, 35, Care Home Manager
30-Day Money Back Guarantee
If you hate the programme (or me) you get your money back. No loopholes. No awkward back-and-forth. You have nothing to lose.
Seven Things You NEED to Know About Your Medication
One of the first things people noticeon a GLP-1 isn't the weight loss. It's the quiet. The constant background hum of thinking about food (what you're going to eat, whether you should eat it, why you ate it) just stops. You might catch yourself at 2 pm, realising you haven't thought about lunch. You might walk past the biscuit tin and feel nothing. But when hunger disappears entirely, you need a structure that enables you to continue eating enough–even when your brain & body has stopped asking for it.
You're not fighting the urge to eat.You're forgetting to eat entirely. That sounds like a win. Short term, yes. Long term, not so much. When your calorie intake drops too low, your body starts breaking down muscle for fuel. The number on the scale may continue to drop, but your body composition begins to worsen, not improve.
Hair loss. Brittle nails. Dry skin.One of the most common complaints from people on GLP-1 medication. Usually blamed on the drug. Almost always caused by inadequate nutrition. When your calorie intake drops too low, your body stops wasting resources on the things that aren't keeping you alive. I don't have much hair left...
The muscle problem.Roughly 40% of the weight lost on GLP-1 medication can come from lean muscle, not fat. Muscle mass isn't just about physique. It's about long-term health and motor function: walking, carrying shopping, not needing a Zimmer frame too soon. Two strength-training sessions a week are enough to shift that ratio significantly. Strength training also helps with loose skin as weight drops. It won't prevent it entirely, but the muscle underneath makes a visible difference to how your body looks and feels.
Protein drops without you noticing.Eating less makes nutrition tracking more important, not less. When meals get smaller, protein is usually the first thing to go. It's filling, harder to force down when you're not hungry, yet it's the one thing you can't afford to skip whilst on the medication.
The dose reduction trap.For many, hunger and food noise return with a vengeance when medication is reduced. In reality, your body is simply returning to baseline. The habits built during this time are the only thing standing between you and keeping your results. The medication can help you get started. Your habits are what carry you forward.
The thing nobody talks about-Anhedonia. As weight loss stalls, doses (along with costs) often increase. For many, lower doses never fully suppressed appetite in the first place. Either way, some people notice something they can't quite put their finger on. Not depression. Not sadness. More like a general flatness. If feels like the joy's been sapped out of everything–including their love of food. What may help? Movement, routine, and the non-scale victories that come from showing up consistently.
"Here at Push Pull Health, I pride myself on not letting you settle for paying through the nose for rubbish standards."
Ben Davis
Trainer
Nothing shouts PT more than the serial killer grin, awkward folding of the arms, I'm in charge but also fun to be around kind of look.
Ben Davis
Rule Breaker
The time I did a (spoof) photoshoot. I just forgot to spend 12 weeks white knuckling a diet of kale and farts. Fake tattoo and streaky tan lines for the win.
Why This Works Alongside Your Medication
GLP-1-specific:Training and nutrition are built around appetite suppression, energy fluctuations, side effects and the day-to-day realities of being on Ozempic, Wegovy, or Mounjaro.
Strength First: Resistance training to protect and build lean muscle ti improve your body composition and reduce the risk of saggy skin. Not a programme rammed with endless burpees or punishing workouts you won't do.
Built to Last: The focus is on building habits that hold, whether you move to a maintenance dose or eventually come off completely. Most weight regain happens because people don't build sustainable habits alongside their medication.
No Wellness Quackery: Evidence-based nutritional guidance at every step. Manageable calorie and exercise targets, food and recipes you'll actually enjoy, and a structure that works for your life, not someone else's.
Workouts are updated regularly as you make progress towards your goals, pain-free. Built for how you actually feel on your medication, not someone else's idea of what you should be capable of.
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Calorie Range Targets
Personalised nutrition targets that reflect your life on GLP-1 medication, allowing you continue enjoying food, social occasions whist retaining your sanity.
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Weekly Whinges
Group check-ins & Q&As answering the questions you've previously been too scared to ask around exercise, nutrition, habits and what the hell the medication is doing to your body.
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Get Called Out (Lovingly)
When you smash the fuck-it button for eating an extra biscuit, don't feel like training or simply need to be reminded of why you started. Real accountability.
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Comprehensive Support
Direct access to me for navigating the day-to-day realities of life on GLP-1 medication and building habits that work for your life.
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A Community That Gets It
Surround yourself with people who get it. Sharing wins, loses and the non-scale-victories along the way
Your GLP-1 Coaching Includes:
Personalised Calorie Target
GLP-1 Friendly Nutrition Tracking Tools
Private GLP-1 Community
Customised Home and Gym Workouts
GLP-1 Friendly Recipes
Live Q&As (Weekly Whinges)
Video Education Library (including GLP-1 series)
Mobility and Stretching Sessions
Habit Tracker
Exercise Form Feedback
HOW TO JOIN
Step 1: Click any red button. It takes 15 seconds. Leave your details, and I'll be in touch within an hour to check we're a good fit. (Unless it's after 9 pm. I'm old.)
Step 2: Download the easy-to-use app, fill in a short onboarding form, watch your welcome video and sit back and relax as we get your personalised strength programme nutrition plan and daily habits ready.
Step 3: Join the private group in prep for our weekly wingers with daily posts and all support you need from day one to ensure your heads not spinning and you never again feel like you're on this journey alone.
No. Push Pull Health does not prescribe, supply, or advise on medication. This programme is for people who have already been prescribed weight-loss medication by a qualified medical professional. I support training, nutrition, and lifestyle habits alongside your prescription.
Yes. Some people are prescribed Ozempic for Type 2 diabetes rather than weight loss alone. If you're using GLP-1 medication under medical supervision for diabetes, this plan can still support you with strength training, nutrition structure, and lifestyle habits. I don't advise on medication or blood sugar management. Medical decisions stay with your prescribing clinician.
Food noise is the persistent mental chatter about food: the cravings, the urges, the constant thinking about what you'll eat next. GLP-1 medication can reduce it significantly, but it doesn't automatically create better habits. This programme helps you use that quieter headspace to build structure around meals and nutrition that actually holds long-term.
Strength training helps build muscle beneath the skin. It won't prevent loose skin entirely if you've got a significant amount to lose, but it makes a visible difference to how your body looks and feels as the weight comes down.
For most people, yes, and it's encouraged. Strength training helps protect muscle mass, support metabolic health, and improve long-term outcomes. Training and nutrition targets are always adjusted around how you're actually feeling.
No. Training is scaled to your ability, energy levels, and your body's response to medication. Being new to strength training is not a barrier.
Muscle loss is possible if strength training and adequate protein intake aren't prioritised. Research suggests a significant portion of weight lost on GLP-1 medication can come from lean muscle tissue. That's why this plan puts resistance training and protein front and centre. Not an optional extra.
Common, especially early on or after dose increases. Training and meal timing can be adjusted to work around symptoms. If side effects are severe or persistent, speak to your prescriber. My job is to make training and nutrition realistic for how you're actually feeling.
Because when you come off GLP-1, the appetite suppression fades, and you're back to navigating hunger with no medication to lean on. Without the habits in place, appetite returns, old behaviours follow, and the weight comes back with them. The habits you build while on medication are the only thing standing between keeping your results and starting from scratch.
Alcohol and GLP-1 are not a great combination. Lower tolerance, worse nausea, more dehydration. Booze kills self-control. Kebab shop decisions become a genuine risk. Calories still count. Maintaining muscle is harder on GLP-1, and alcohol makes it worse. If fat loss is the goal, booze and GLP-1 don't mix particularly well. Get your weight down, enjoy it later.
Yes. Menopause brings its own challenges, including muscle loss, bone density loss, and metabolic changes. Strength training and adequate protein are even more important during this stage. The programme accounts for this.
Yes. Team Rotter is an online programme. Training is programmed for a gym, a home setup, or a mix of both, wherever you are in the UK.
Yes. Your training, nutrition targets, and recovery can be adjusted around how you're actually feeling. The programme is designed to support your body during appetite suppression, not push you through exhaustion.
Yes. As long as you're already prescribed GLP-1 medication, you can join regardless of where it came from. I work alongside your existing medical care, not instead of it.
No. Some muscle loss may have happened, but you can rebuild. Starting now is better than waiting until you've finished losing weight or come off medication entirely.
Yes. Many people on GLP-1 medication also have joint issues, back pain, or other conditions affecting how they can train. The programme works around limitations, not through them.
That decision always sits with your prescribing clinician. What this plan does is help you build the nutrition, training, and lifestyle foundations that make maintaining results more realistic if medication is reduced or stopped.
Yes, but in a practical and time-limited way. Tracking is used as a tool for awareness and consistency, not as a permanent requirement. The aim is to understand what works for your body while appetite is suppressed, so you're not guessing later.
No. Most people who join aren't gym regulars. You won't be judged, stared at, or expected to know what you're doing on day one. That's my job.
No. Training is programmed for a gym, a home setup, or a mix of both, wherever you are in the UK. Equipment helps, but it's not a barrier to getting started.
No. GLP-1 medication can accelerate fat loss. Lasting results come from what you build alongside it.
You move into a maintenance phase. The aim is to keep your results, strength, and confidence stable, without cycling between extremes.