This is the challenge that changed everything for me. A year ago I started taking Mounjaro and made one commitment alongside it — I was going to give my muscles a reason to stay. Not through two hour gym sessions or complicated programs. Just consistent, intentional resistance training every single day for 30 days. The results showed up on my DEXA scan. 75 pounds lost. Only 4 pounds of muscle. The resistance training made the difference. Now I want to help you do the same. Introducing The Weekly Dose 30-Day Resistance Training Challenge Start date: April 1st End date: April 30th Commitment: At least 1 set of resistance training every single day That's it. One set. Every day for 30 days. Sound too easy? Good. That's the point. Here's what I've learned — the hardest part of any workout is starting. So we make starting as small as possible and let momentum do the rest. Remember the strategy from our AMA thread — put on your workout clothes, do your warmup, and commit to one set. Then ask yourself: am I done or can I do one more? I guarantee you'll do more than one set. Every single time. The Rules - Any form of resistance training counts — weights, machines, resistance bands, or bodyweight exercises - Minimum 1 set per day — there is no maximum - Rest days are allowed but try to at least do one light set of bodyweight movements - Log your daily activity as a comment in this thread so we can cheer you on - No equipment? No problem — pushups, squats, and lunges are all you need How to Join Comment below with: I'm in | Medication | Current fitness level (beginner, intermediate, advanced) Everyone who completes all 30 days earns the exclusive Weekly Dose Challenge Finisher badge — our first ever community badge. 🏆 Why This Matters on a GLP-1 When your appetite is suppressed and the scale is moving fast, muscle loss is a real risk. Research shows GLP-1 users can lose anywhere from 25% to 39% of their total weight loss from lean muscle mass. Resistance training is the most powerful tool we have to fight that.

The scale is just one way to measure progress. And honestly? It's not always the most meaningful one. I want to share my favorite win from this past year. A few months into my Mounjaro journey I boarded a plane and for the first time in years I did not need a seat belt extender. I love to travel but for a long time I dreaded airports. Feeling self conscious about my size, needing an extender, taking up more of the seat than I wanted to. That moment on the plane was worth more to me than any number on a scale ever could be. That's a non scale victory. And they matter just as much as the pounds lost. Non Scale Victories to Watch For If you feel like you have nothing to celebrate yet — look closer. Wins come in all shapes and sizes: - Clothes fitting looser or buying a smaller size - More energy throughout the day - Sleeping better at night - Reduced joint pain or knee discomfort - Improved blood sugar or cholesterol labs - Not needing a seat belt extender on a plane - Keeping up with your kids or grandkids - Walking further without getting winded - Feeling less self conscious in public - Reduced acid reflux or heartburn - Getting off a medication you no longer need - Feeling stronger in your workouts - Improved mental clarity and mood - Fitting into a booth at a restaurant comfortably - Simply feeling more like yourself again Sound familiar? Any of these count. All of these count. Now It's Your Turn Drop your win below — big or small, scale or non scale. Use this format so we can celebrate you properly: Name | Medication | How long on it | Your Win This community exists to celebrate each other. Every single win posted here gets a response from me personally. No win is too small to share. 🏆

Every month I'm opening the floor to you. No topic is off limits. Side effects, nutrition, supplements, workout routines, how to talk to your doctor, what to do when the scale stops moving — if it's on your mind, drop it here. Here's how it works: - Post your question as a comment below - I'll answer every single question personally - The best questions will be featured in The Weekly Dose newsletter This month I'll kick things off with a question I get asked constantly: "Carlos, how do you stay motivated on days when Mounjaro makes you feel terrible?" My answer starts with something my therapist taught me after one of the hardest periods of my life. She told me — don't think about the whole workout. Just put on your workout clothes. Do your warmup. Then commit to one single set. After that one set, ask yourself one question: am I done or can I do one more? I have used this strategy every single time motivation felt impossible. And I can tell you with 100% certainty — I have finished the entire workout every single time. Every. Single. Time. And not once did I finish feeling worse than when I started. The barrier isn't the workout. It's getting started. So make getting started as small as humanly possible. Your turn. What's been on your mind lately about your GLP-1 journey? Drop your question below and I'll get back to you personally. 👇 Next AMA drops in 30 days. Don't wait — ask now. ⚠️ This community is for educational and peer support purposes only. Always consult your doctor before making changes to your medication or health routine.

How I Work Out on Mounjaro — And Why 20 Minutes Is Enough Let me be honest with you. There are days on Mounjaro where the energy just isn't there. Motivation can be hard to find. And the last thing you want to do is drag yourself to a workout. Here's what I've learned — you don't need a two hour gym session to preserve muscle on a GLP-1. You just need to show up consistently. Even 20 minutes counts. My Current Routine I lift 4 days a week for 20 minutes a session on my Tonal. That's it. No marathon gym sessions. No complicated programming. Just consistent, focused effort four times a week. I rotate between two training phases: - High rep phase — 3 sets of 20 to 25 reps with lighter weight. I run this for about 4 weeks to build endurance and keep my muscles active. - Strength phase — 2 to 3 sets of 6 reps with heavier weight. This is where I push for raw strength gains. Alternating between these two phases keeps my body from adapting and plateauing. It also keeps things interesting — which matters more than people admit. For cardio I aim for a 20 to 30 minute walk every day. Do I always hit it? No. And I don't beat myself up when I don't. Progress over perfection every single time. Why Resistance Training Matters So Much on GLP-1s When you're in a calorie deficit on a GLP-1 your body is looking for energy wherever it can find it. If you're not giving your muscles a reason to stay — through resistance training — your body will break them down for fuel. Lifting sends a clear signal to your body: these muscles are being used. Keep them. Walking supports that by keeping your metabolism active and your cardiovascular health strong without adding recovery stress on top of your lifting days. If You've Never Lifted Before This is for everyone in the community who sees the word "resistance training" and immediately feels intimidated. I hear you. Here's where to start: - Begin with bodyweight only — squats, pushups, lunges. No equipment needed. - Do just 1 set of each exercise — 1 set is infinitely better than zero sets. - Focus on showing up consistently before you worry about intensity. - Add weight or resistance gradually only when the movement feels comfortable.

One of the most common things I hear from people on GLP-1 medications is "I'm just not hungry so I'm barely eating." Sound familiar? Here's the problem with that — your body still needs fuel, especially protein, to preserve muscle and keep your energy up. When you don't eat enough, fatigue hits hard. I learned that the hard way. Here's what actually works for me after a year on Mounjaro. The Eating Strategy I aim for 4 smaller meals a day with a focus on hitting 50g of protein per meal. That's my north star. Not calories. Not carbs. Protein first, every single time. Why 50g? Because on a GLP-1 your appetite is suppressed and your eating window is smaller. If you're only eating 2 meals a day you're likely falling dangerously short on protein — which is exactly what drives muscle loss. Small meals work better than big ones for another reason too — large meals are one of the biggest nausea triggers on GLP-1s. Spreading food across 4 sittings keeps your stomach happy and your protein goals on track. My Go-To Protein Sources - Beef jerky — hands down the best on-the-go protein snack I've found. High protein, easy to eat, doesn't upset the stomach. - Eggs — simple, quick, and easy to get down even on low appetite days. - Greek yogurt — high protein and easy on the stomach. - Lean meats — chicken and turkey are staples. - Protein shakes — especially on days when eating feels like a chore. I use Thorne Whey Protein Isolate. It's clean, no fillers, and easy to digest. → [Thorne Protein link: https://get.aspr.app/SH1djm] The Daily Supplement Stack Beyond food, here's what I take every single day: - Creatine (10mg daily) — this has been a game changer for muscle preservation on GLP-1s. I use Thorne Creatine because it's NSF Certified for Sport and mixes clean. → [Thorne Creatine link: https://get.aspr.app/SH1djl] - Fiber supplement daily — GLP-1s slow digestion and getting enough fiber from food alone on a reduced appetite is nearly impossible. Thorne FiberMend is tasteless, dissolves easily, and is well tolerated. → [Thorne FiberMend link: https://get.aspr.app/SH1dkR] - Men's Multivitamin — eating less means you're likely getting fewer micronutrients. A quality multivitamin fills those gaps. - Vitamin D3 — most people are deficient and it plays a critical role in muscle function and immune health.