GLP-1 drugs like Ozempic, Wegovy & Mounjaro suppress appetite.
They don’t permanently fix insulin resistance, preserve muscle, or build the habits that keep the weight off. This score shows you exactly where your foundation stands – and what to address now, whether you’re just starting the medication, you’ve been on it a while or if you’re preparing to stop.
Take this 3 minute quiz to see whether you’re building the habits that determine your long-term results.
This question doesn't affect your score - it personalises your results.
This assessment is for informational purposes only and does not constitute medical advice. Always consult your prescribing doctor before making any changes to your medication or treatment plan.
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Two-thirds of men who stop semaglutide without building these habits first regain most of the weight within 12 months.
That’s not a scare statistic. That’s the Wilding JPH, Batterham RL, Davies M, et al. data. And it describes what happens when the medication does its job and the foundation underneath it isn’t ready.
Here’s the problem most men don’t see until it’s too late: the medication suppresses appetite. It doesn’t fix carbohydrate dependency. It doesn’t preserve muscle. It doesn’t build the metabolic habits that make the result stick – whether you stay on the drug long-term or plan to come off it.
The men who keep the weight off aren’t the ones who stayed on the medication longer. They’re the ones who used the window the medication gave them to build something the medication can’t build for them.
This assessment measures exactly that. Ten questions. A score that tells you where your foundation stands – and what to work on now.
The medication is working, so they assume everything is fine.
The weight is moving. Appetite is down. They feel like they’re finally getting somewhere. So they don’t change anything else – not the food quality, not the training, not the sleep, not the alcohol. They let the medication do the heavy lifting and call it progress.
Then one of three things happens: they stop the drug (by choice or because of cost or side effects), the appetite suppression wears off as the body adapts, or they plateau and can’t figure out why.
And the weight comes back. Because nothing underneath changed. The metabolic environment that caused the problem in the first place is still intact.
That’s the thing most men get wrong: they treat GLP-1 as the solution instead of as the window.
The medication buys time. Most men waste it.
I’ve been coaching men on nutrition, training, and metabolic health for 14 years. When GLP-1 medications became mainstream, I started seeing a pattern.
The men who kept the weight off had one thing in common: they’d built the foundation while the medication held the door open.
Protein was up. Resistance training was in. Carbohydrate dependency was breaking down. Sleep was dialled in.
The GLP-1 Foundations Score is an educational assessment tool. It is not a diagnostic instrument, medical advice, or a substitute for guidance from a qualified healthcare provider.
GLP-1 medications – including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) – are prescription medications. Decisions about starting, continuing, or stopping these medications should be made with your prescribing doctor. Do not alter your medication schedule or dosage without medical supervision.
The habit and lifestyle information provided through this assessment is based on current evidence in nutritional science, exercise physiology, and metabolic health coaching. It is intended to complement, not replace, your medical care.
If you have a diagnosed health condition – including Type 2 diabetes, cardiovascular disease, or any condition affecting your metabolism – please discuss any lifestyle changes with your doctor before making them.
Andre Obradovic is a certified health and nutrition coach, not a medical practitioner.
The GLP-1 Foundations Score is a 7-question self-assessment that measures the strength of the habits most likely to determine your long-term outcome on GLP-1 medication – or after you stop. It scores seven areas: protein intake, resistance training, carbohydrate reduction, sleep quality, alcohol intake, how long you’ve been building these habits, and what support structure you have in place. The assessment takes approximately two minutes to complete. Results and a personalised protocol are delivered by email.
The research is clear on this: most men who stop semaglutide without building supporting habits first do regain a significant portion of the weight. A 2022 study published in the New England Journal of Medicine (Wilding et al.) found that participants who stopped semaglutide regained approximately two-thirds of their prior weight loss within 12 months. The key variable is what you built during the period you were on the medication. Men who used that window to establish protein habits, resistance training, low-carbohydrate eating, and improved sleep show dramatically better outcomes than those who relied solely on the drug’s appetite suppression.
The seven habits that most directly determine your long-term outcome are:
(1) protein intake – consistently hitting 130g or more per day to protect muscle mass while the drug suppresses appetite;
(2) resistance training – three or more sessions per week to preserve and build lean tissue;
(3) low-carbohydrate eating – reducing dependence on refined carbohydrates and building metabolic flexibility;
(4) sleep quality – 7-9 hours most nights, since poor sleep elevates ghrelin and cortisol and directly undermines fat loss;
(5) alcohol reduction – alcohol suppresses fat oxidation and disrupts sleep architecture;
(6) duration – these habits need 8+ weeks to produce meaningful metabolic change; and
(7) accountability – structured support that adjusts your approach when things stall, not just general motivation.
The current research supports a target of 1.6g of protein per kilogram of bodyweight per day to protect muscle mass during periods of caloric restriction. GLP-1 drugs suppress appetite broadly – they do not distinguish between fat and muscle loss. Men who hit adequate protein targets while on semaglutide consistently preserve more lean tissue than those who don’t. As a practical benchmark: a 90kg man should aim for 130-145g of protein daily. This is higher than most men are eating before starting the medication, and it requires deliberate prioritisation at every meal.
Yes – it is the primary tool for muscle preservation during GLP-1-assisted weight loss. Appetite suppression creates a significant caloric deficit. Without resistance training, that deficit is met partly through fat loss and partly through muscle loss. Cardio does not offset this. Resistance training three or more times per week – compound movements, progressive load – is the evidence-based standard for maintaining lean tissue during this period. Men who combine GLP-1 use with consistent resistance training not only preserve more muscle during the weight loss phase but also show better metabolic outcomes after stopping.
Stopping GLP-1 medication successfully requires that four conditions are already in place before you stop: established low-carbohydrate eating habits (minimum 8 weeks of consistency), consistent resistance training, adequate protein intake, and a plan for managing the return of full appetite. When appetite returns after stopping – typically within 2-4 weeks – it returns to whatever metabolic environment you built during the medication period. If carbohydrate dependency and poor eating habits are still intact, the old hunger returns to the old patterns. If you’ve built fat adaptation and reduced carbohydrate dependence, the physiology is different. The transition is manageable rather than overwhelming.
Being on GLP-1 medication means the drug is managing your hunger signals. Being ready to stop it means your habits are developed enough to manage those signals independently. Readiness is not primarily about your weight – it’s about what’s in place behaviourally and metabolically. The GLP-1 Foundations Score is designed to assess exactly this: not whether you’ve lost enough weight, but whether the habits underneath are strong enough to maintain it.
Yes. The GLP-1 Foundations Score includes a segmentation question at the start that asks where you are in your journey – currently on medication, preparing to stop, recently stopped, or considering the medication. Men who are still considering it often find the assessment useful because it shows them what habits they’d want to have in place before starting, rather than discovering the gap after the fact.
Andre is not a prescriber and does not prescribe medication. His role is complementary to medical care, not a replacement for it. What he provides is the framework that determines what happens to your results after the medication does its job. GLP-1 drugs suppress appetite. They don’t build fat adaptation, preserve muscle, improve sleep architecture, or create the accountability structure that makes long-term change stick. Those are coaching outcomes, and they require a different kind of work than a prescription can provide.
You receive your score out of 28, a breakdown across each of the seven categories, and personalised notes based on where you sit and where you are in your GLP-1 journey. If your score identifies significant gaps – or if you want to work through what to fix, in what order, with someone holding you accountable – you can book a 20-minute call with Andre directly.
Yes. The men Andre coaches are predominantly 40-65 years old, with a significant proportion over 50. The habits measured in this assessment – protein, resistance training, carbohydrate management, sleep, alcohol, and accountability – are equally relevant and equally achievable at any age in that range. The specific targets (protein intake, training frequency) may need calibration based on your current condition and any existing health issues, which is one of the things a discovery call with Andre addresses.
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