A brief, reassuring introduction. This tracker is not about perfection — it's about noticing patterns and supporting your habits while your body adjusts to GLP-1 therapy.

Designed to feel simple, supportive, and easy to stay consistent with.

A clear explanation of why GLP-1 medications can lead to unintentional protein loss — and how tracking helps protect muscle during weight loss.

Key habits covered: protein prioritization, strength training, hydration, energy awareness, and a long-term health mindset.

Practical signs to look for — strength stability, energy levels, waist changes — that help you know your body is responding well.

Each day includes: GLP-1 dose, protein intake, water intake, movement/steps, strength training, energy level, appetite level, notes, and a daily body check-in.

A simple four-item checklist on every tracking day: protein with each meal, resistance training, hydration, and movement.

Each week includes weight, waist measurement, energy level, sleep quality, number of strength workouts completed, and notes.

Four guided questions after each week: energy changes, strength improvements, muscle maintenance, and adjustments for next week.

A full month review covering starting and ending weight, habit completion, body awareness questions, and a progress reminder grounded in metabolic health — not just the scale.

Space for a big-picture look at the month, plus blank notes pages for personal observations throughout the tracker.