Exit Protocol🥩
Protein first
A daily protein target built into every meal helps you feel full and supports the muscle you want to keep.
For adults coming off semaglutide or tirzepatide
Stopping your GLP-1? Keep the progress you worked for.
The GLP-1 Exit Planner is a 90-day printable and fillable system for the months after your medication ends. Hit your protein, keep lifting, track hunger and food noise, and spot weight drift early.
Instant PDF download · Print it or fill it in on a tablet · Lifestyle tracking, not medical advice
Why this happens
The hunger coming back isn't a failure. It's biology.
GLP-1 medications quiet appetite while you take them. When they stop, many people notice hunger, cravings and constant thoughts about food (often called "food noise") returning. That's a normal rebound, and it's a common reason weight starts to creep back in the months after stopping.
Willpower isn't the answer. Structure is: enough protein, regular strength training, a simple daily record, and a plan for what to do when the numbers start to move.
Without a plan
- Hunger feels like a personal failing
- Protein and training quietly slip
- Regain gets noticed weeks late
With Exit Protocol
- Food noise is tracked, named and expected
- Daily protein and lifting targets on one page
- Action thresholds flag drift early
The method
Four pillars for life after the medication
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Strength training
Two to four short sessions a week of simple compound lifts. Minimal, repeatable, easy to progress.
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Hunger & food noise
A quick 0–10 score each evening shows patterns, so you can see what's working instead of guessing.
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Weight trends
Track the 7-day average, not the daily swing. Clear action lines tell you when to adjust, and how.
The GLP-1 Exit Planner
What's inside
Everything for your first 90 days off the medication, in one printable and fillable PDF.
Buy on Etsy- Setup & baselineStarting stats, your "why", and personal protein and training targets.
- 90 daily pagesMorning weight, protein tally, hunger and food-noise score, training check-off.
- 13 weekly reviews7-day weight average, wins, friction points, one adjustment for next week.
- Action threshold pageSet your own "if this, then that" rules for weight and hunger.
- Strength training planTwo simple full-body routines with a progression log.
- Protein meal builderHigh-protein, high-volume meal ideas and a grocery list template.
- Monthly resetsThree progress summaries to look back, celebrate and recalibrate.
- Prescriber notesA page to bring questions and observations to your clinician.
How it works
Five minutes a day. Ninety days of structure.
- 1
Set your 90-day plan
Fill in your baseline, protein target, training days and weigh-in rhythm.
- 2
Check in daily
Morning: weight and plan. Evening: hunger score, protein estimate, training done.
- 3
Review weekly
Look at the trend, not the day. Pick one small adjustment for the week ahead.
- 4
Act on thresholds
If weight or hunger crosses your line, follow the step-by-step response you already wrote down.
Free download
The Post-GLP-1 Protein Cheat Sheet
A one-page guide to easy high-protein foods, simple swaps and a day of sample meals. Free when you join the list.
Questions
FAQ
Who is this planner for?
Adults without type 2 diabetes who used a GLP-1 medication such as semaglutide or tirzepatide mainly for weight loss and are stopping, planning to stop, or have recently stopped.
Is this medical advice?
No. Exit Protocol is a lifestyle and habit tracking tool. It doesn't diagnose, prescribe or replace your clinician. Decisions about stopping or tapering your medication belong to you and your prescriber.
Can I start before I stop my medication?
Yes. Many people find it helpful to build the protein and training habits first, so the structure is already in place when the medication ends. Talk to your prescriber about the timing of any changes.
Is it printable or digital?
Both. It's a PDF you can print at home or fill in on a tablet or computer with a PDF app.
Do I need a gym?
No. The training plan uses simple compound movements and includes options for home with dumbbells or resistance bands.
How do I get it after buying?
It's an instant digital download from Etsy. You'll get the file as soon as your order goes through. No physical item ships.
Important
Exit Protocol and the GLP-1 Exit Planner are for lifestyle and habit tracking only. They aren't medical advice and don't diagnose, treat or replace care from a qualified clinician. Any decisions about stopping, tapering or changing medication belong to you and your prescriber. Talk to your healthcare provider before starting a new nutrition or exercise program, especially if you have a medical condition.