Keep the weight off, for good.
GLP-Done is the maintenance companion for people coming off GLP-1 medications. Not another injection tracker: an evidence-based system, protein, strength, habits, and sleep, to help you hold the line after the pen.
Private by design. No account. $39.99 a year. Educational, not medical advice.
- Protein
- ~1.5 g/kg
- Muscle insurance
- Strength
- 2 to 3x
- Per week
- Sleep
- 7 to 9 hr
- Appetite regulator
The hard part is keeping it off.
Across studies, people regain roughly 60 to 75 percent of their lost weight within a year of stopping a GLP-1, with the steepest climb in the first 3 to 6 months. That is not a willpower problem. When the drug clears, appetite hormones rebound while your metabolic rate stays low, and your body works to defend its old weight.
Regain is physiology, not failure. And the degree of it is reducible with the right habits, in the right window.
A steady hand through the off-ramp.
- 01
Build the habits before you stop
The strongest off-ramp starts while the medication is still helping. Dial in protein, start lifting, fix your sleep. Habits practiced under easy conditions hold when hunger returns.
- 02
Check in, four things, two minutes
Protein, strength, habits, sleep. A daily check-in keeps the four evidence pillars front and center through the high-risk window, when early tracking matters most.
- 03
Watch the trend, not the day
Hold the Line reports your weight as a trend (Holding, Watch, Drifting), framed as information, never judgment. Drifting up a little is a gentle cue to return to basics, not a verdict.
Protein, strength, habits, sleep.
That's the whole game.
Four behaviors with the strongest evidence for keeping weight off, each cited and explained in plain language.
Protein
Protein is muscle insurance.
A target around 1.5 g/kg/day, spread across meals. Higher protein cut weight regain by roughly half in maintenance trials, mostly by preserving the muscle that drives your metabolism.
Read the strategy →Strength
Lifting keeps the metabolism you fought for.
Two to three resistance sessions a week. In studies, lifters gained muscle while losing weight, while those who only did cardio (or nothing) lost it.
Read the strategy →Habits
Small anchors, repeated, beat willpower.
Early self-monitoring and habit stacking, built into who you are. People who tracked early kept more weight off years later. Identity, not willpower, makes it stick.
Read the strategy →Sleep
An appetite regulator you don't have to think about.
Seven to nine hours, consistently. Short sleep raises hunger hormones and adds hundreds of calories a day, which compounds the rebound after stopping.
Read the strategy →Not an injection tracker.
The tracker apps help you remember your shot. GLP-Done helps you keep the results once the shots stop. Different job, different design.
| GLP-Done | Injection trackers | |
|---|---|---|
| What it's for | Keeping weight off after the drug (the off-ramp) | Logging your injections and dose dates |
| Core model | Four evidence pillars + a maintenance trend signal | An injection calendar and reminders |
| When it matters most | While tapering, and the first 3 to 6 months after | While you're actively on the medication |
| Voice | Warm, non-judgmental, identity-affirming | Clinical, dose-focused |
| Privacy | On-device, no account, no data collection in v1 | Often account-based |
Start with the science.
- Tapering11 min read
How to Taper Off GLP-1s (Safely, With Your Clinician)
How tapering off a GLP-1 actually works, what the research shows about stepping down vs. stopping cold turkey, and how it differs across Ozempic, Wegovy, Zepbound, Mounjaro, and Saxenda. Educational, not a schedule.
Read the guide → - Maintenance11 min read
Why Weight Comes Back After GLP-1: Physiology, Not Failure
Why you regain weight after stopping Ozempic or Wegovy: the appetite-hormone rebound, the energy gap, and what the science says you can actually do about it.
Read the guide → - Movement10 min read
Why Resistance Training Helps Prevent Weight Regain
Why resistance training is a top lever against regain after a GLP-1: it preserves muscle, protects your metabolism, and needs only 2 to 3 sessions a week.
Read the guide → - Maintenance11 min read
Weight Regain After Wegovy: What to Expect and How to Respond
What weight regain after Wegovy really looks like, why it happens, and evidence-based approaches associated with better maintenance once you stop the pen.
Read the guide →
The off-ramp playbook, in your inbox
Occasional, evidence-based notes on keeping the weight off after GLP-1: protein, strength, habits, sleep, and what the research says. No spam, unsubscribe anytime.
What people ask
What is GLP-Done?
GLP-Done is a private-by-design iPhone app and educational companion for people coming off GLP-1 medications (Ozempic, Wegovy, Zepbound, Mounjaro, Saxenda, Rybelsus). It helps you keep the weight off with an evidence-based system built on four pillars: protein, strength, habits, and sleep. It is not an injection tracker, and it is educational, not medical advice.
How much weight do people regain after stopping a GLP-1?
Across studies, roughly 60 to 75 percent of lost weight returns within about a year of stopping, with the fastest regain in the first 3 to 6 months. This is appetite-hormone rebound plus a lowered metabolic rate, physiology, not failure, and evidence-based habits can reduce how much comes back.
Does GLP-Done tell me how to dose or taper my medication?
No. GLP-Done never tells you to start, stop, change, or taper a dose; those decisions belong to you and your clinician. The taper visualizer is an educational, info-only scaffold to bring to your appointment, not a prescription.
Is GLP-Done medical advice?
No. Everything here is educational. Talk to your clinician before starting, stopping, or changing any medication, and work with your physician and a registered dietitian to personalize your approach. Everyone's body responds differently.
Who writes the content?
Ian MacCallum, the founder, writes the library directly from primary sources: peer-reviewed trials, NIH/PMC, and recognized health authorities like the Cleveland Clinic and the FDA. Every claim links to the study behind it. We do not fabricate clinician credentials or 'medically reviewed by' labels.
Is my data private?
Yes. GLP-Done is built privacy-first: no account, no data collection in v1, with your information kept on your device. Privacy is a selling point, not an afterthought.
Which medications does GLP-Done cover?
The library covers the major GLP-1 and dual-agonist medications used for weight: Ozempic and Wegovy (semaglutide), Zepbound and Mounjaro (tirzepatide), Saxenda (liraglutide), and Rybelsus (oral semaglutide).
How much does GLP-Done cost?
GLP-Done is $39.99 a year, far less than the hundreds per month that coaching can cost. The web library is free.
You did the hard part.
Let's make it last.
Regain isn't weakness. It's your appetite hormones doing exactly what they do. GLP-Done is the calm, science-grounded plan that helps you hold the line, one check-in at a time.
Built for the off-ramp
Maintenance after the pen, not another injection tracker.
Four evidence pillars
Protein, strength, habits, sleep. Cited, not hyped.
Watch the trend
Hold the Line reports your slope as information, never judgment.
Private by design
No account. Your data stays on your device.