You've started a GLP-1. Now let's protect the parts of you worth keeping.
A practical, no-diet workbook for women in perimenopause and menopause - how to nourish your body while the weight comes down and hold onto the results when the medication changes.
HERE'S THE PROBLEM...
You got a script...but no one talked to you about food.
The appointment moved quickly. You left with a medication that's helping the weight come down...and a hundred questions no one answered.
What am I meant to eat when I'm barely hungry?
Am I losing muscle along with the fat and does that matter?
What happens if I stop? Will it all just come back?
Is skipping meals fine now, or will this cause trouble?
Here's the truth most women aren't told: the medication does one job - it quiets your appetite. Everything else, protecting your muscle, staying properly fuelled, keeping the results for the long run, is up to what happens on your plate. And that part is where a dietitian comes in.
The one thing that changes everything...
What happens when weight comes down quickly?
With rapid weight loss, you don't only lose fat - you lose some muscle and bone too. And if it returns later, it tends to come back as fat, not muscle.
For a woman in midlife, whose body is already losing muscle and bone as oestrogen changes, that's not a small detail. It's the whole game. What you do now, while the weight is moving, decides whether you come out of this stronger and well, or smaller but more fragile than before.
Strong Through Midlife: The GLP-1 Nourishment Workbook
A calm, practical companion for the exact stage you're in - written by an Accredited Practising Dietitian who works with women in perimenopause and menopause every day.
It isn't a diet. It isn't a meal plan. There's no food to give up, nothing to count and no number to hit. Instead, it gives you the small handful of things that genuinely protect your body while your appetite is quiet, explained simply, built around the food you already wat, with worksheets to make them yours.
If you read the free guide, this is where the how lives.
What's Inside?
16 pages of what to actually do
What your body is really made of
The reframe that takes the pressure off the scale and dhows you what to protect instead.
Eat enough - the counterintuitive foundation
Why under-fuelling, not overeating, is the real risk on a GLP-1 and how to eat by rhythm when hunger goes quiet. Includes a gentle self-audit worksheet.
Protein made simple
An easy plate guide, the "protein first" habit and go-to options for when nothing appeals, plus a worksheet to build protein into your real day.
Eating with a quiet appetite
Working with early fullness and queasy days instead of against them and knowing when to call your GP.
Move to stay strong & look after your bones
The kind of movement that actually protects muscle and bone in midlife, no gym or grand plan required.
When the medication changes - your transition plan
The part almost no one prepares you for: what to expect if you tape or stop and how to keep what you've built. With a keep-what-matters worksheet.
Beyond the scale + a sample day
Kinder ways to measure progress and a real day of meals and snacks to borrow from when you don't know where to start.
Your everyday toolkit
The whole workbook distilled to one page, for when it all feels like a lot.
Is it for you?
Made for some women - not everyone.
This is for you if:
✔️ You're in perimenopause or menopause and using - or considering - a GLP-1 medication.
✔️ You want to protect your muscle and bone, not just watch a number fall.
✔️ You're done with diet culture and rigid rules.
✔️ You want practical guidance that fits a busy, full life.
✔️ You care about keeping the results, not just getting them.
It's not the right fit if:
❌ You want a strict, calorie-counted meal plan to follow.
❌ You're after medical advice about the medication itself.
❌ You want a quick fix with no changes to how you eat or move.
❌ You'd prefer fully personalised, one-to-one support (that's a consultation, see below)
Nice To Meet You, My Name Is Kirstin
I'm the dietitian behind CHEW Nutrition and Dietetics and I work with women navigating perimenopause and menopause - the under-fuelled, mentally-overloaded, done-with-dieting women that diet culture has let down for decades.
My whole approach is built on food freedom and eating enough to feel strong, not less to feel small. This workbook brings that philosophy to the growing number of women using a GLP-1 who've been handed a medication and left to work out the food on their own. You deserve better than that and it's genuinely simpler than you've been led to believe.
YOU MAY HAVE SOME QUESTIONS...
And I Have The Answers!
No. There's nothing to count and no foods you have to cut out. It's a set of simple, flexible principles built around the food you already eat - the opposite of a rigid plan.
It uses gentle, practical guides, like hand-sized portions, rather than grams and calories. Numbers that are calculated specifically for your body are something we'd work out together in a one-to-one consultation, where I can tailor them safely to you.
It's written for women using one, but it's just as useful if you're considering one or preparing to start. And there's a dedciated section for if or when you taper or stop.
No. It's nutrition and lifestyle support to sit alongside your medical care. Anything about the medication itself - starting, dosing, side effects, stopping - stays with your GP where it belongs.
It's a digital PDF workbook. You'll be able to download it straight away after purchase and keep it forever - read it on the screen or print it out.
That's what a consultation is for. The workbook is a wonderful foundation; if you'd like a plan built around your body, symptoms and life, you can book in with me directly.
Ready when you are
Give this stage the nourishment it deserves
For less than a couple of takeaway lunches, you get the exact nutrition foundations
a dietitian would start you with - calm, practical and yours to keep.
$27
(AUD) one time payment
CHEW Nutrition and Dietetics | Privacy policy | Legal | Terms and conditions