Body Compass: Living Well on GLP-1 Medications

Body Compass: Living Well on GLP-1 Medications

Habits that hold when hunger is quiet.

Your medication came with a prescription. It didn't come with a guidebook.

This is the guidebook — written by P.C. Ennis, Registered Nurse, bariatric patient, and GLP-1 user. Eleven chapters of practical, evidence-based support for eating well, protecting muscle, navigating side effects, and building habits that last beyond the medication.

GLP-1 medications — including Ozempic, Wegovy, Mounjaro and Zepbound — are prescription medications used for type 2 diabetes management and chronic weight management.

What's inside:

• Quick-Start — everything you need to get through the next 24 hours if today is rough
• Chapter 1 — What GLP-1 medications actually do (and don't do)
• Chapter 2 — Month one: adjustment, discomfort, and expectation gaps
• Chapter 3 — Eating when hunger is quiet: adequacy before optimisation
• Chapter 4 — Side effects: practical navigation and red flags
• Chapter 5 — Protein, hydration, and gentle strength
• Chapter 6 — Tracking without obsession
• Chapter 7 — Intermittent fasting: a cautious discussion
• Chapter 8 — Notes for post-bariatric patients
• Chapter 9 — Media narratives, stigma, and self-compassion
• Chapter 10 — Weight regain: the conversation everyone avoids
• Chapter 11 — This is a lifestyle, not a phase

The Toolkit — 7 printable resources:

• GLP Grocery Starter List
• Nausea-Friendly Protein Matrix
• Hydration and Electrolytes Guide
• 10–15 Minute Strength Template
• "If Today Is Rough" Flowchart
• Daily and Weekly Tracking Templates
• Clinician Reference Page

This guide is for you if:

• You've just started on Ozempic, Wegovy, Mounjaro and Zepbound and don't know what to eat
• Side effects are making it hard to get through the day
• You're worried about losing muscle, not just weight
• You want to build habits that hold — not just get through the next few weeks
• You've had bariatric surgery and need guidance that accounts for that

Instant digital download. 55 pages. Printable toolkit included.

Educational only — not medical advice. Always follow the guidance of your healthcare provider.

© 2026 P.C. Ennis. Body Compass.