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Free 12-week guide
The Metabolic Reset Method: a free 12-week GLP-1 guide
A free educational guide by NP Sarah on metabolism, sustainable weight loss, hormone balance and energy, so you know what to do each week.
Free, no consult needed
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What the guide is
The Metabolic Reset Method is a free educational guide to help you better understand metabolism, sustainable weight loss, hormone balance, energy and long-term wellness. At NP Empowered Wellness in Roseville, California, I believe successful wellness is about more than quick fixes. It is about realistic, individualized habits that support your body from the inside out.
Download your free guide and start building habits that support long-term wellness. Results vary, and this guide is educational, not medical advice.
Welcome
This guide is designed to help you:
- Adjust to your medication
- Maximize fat loss safely
- Maintain muscle and energy
- Build habits that last
How to use it
- Review each phase weekly
- Check off habits daily
- Focus on progress, not perfection
Before you begin
Why are you doing this? Your goals for the next 12 weeks:
- Weight loss
- Energy
- Confidence
- Hormone balance
- Other
The first 12 weeks
Your first 12-week path
Weeks 1 to 2
Adjust and hydrate
Goal: Help your body adapt to the medication smoothly.
- Prioritize hydration (80 to 100 oz daily)
- Begin fiber support daily (options: Benefiber or Thorne Fiber)
- Eat smaller, slower meals
- Expect reduced appetite and possible mild nausea
- Start Xtresse, Vitamin D3+K2 and a Glutathione topical
We are not dieting yet. We are stabilizing your system.
Weeks 3 to 4
Build your protein foundation
Goal: Protect muscle and improve fat loss.
- Target 0.8 to 1 g of protein multiplied by your goal weight daily
- Add protein to every meal
- Start simple tracking, not perfection
Fat loss without muscle loss starts here.
Weeks 5 to 6
Start moving, without overwhelm
Goal: Increase metabolism gently.
- Walking: 20 to 30 minutes, 4 to 5 times a week
- Focus on consistency over intensity
- Stack habits, and walk after meals if possible
Movement is medicine, not punishment.
Weeks 7 to 8
Introduce strength training
Goal: Build lean muscle and prevent metabolic slowdown.
- Strength train 3 times a week (beginner-friendly)
- A gym is not required: the starter plan below is home-based
This is where your shape starts to change.
Weeks 9 to 10
Optimize the fat loss phase
Goal: Maximize results while maintaining energy.
- Maintain protein and strength training
- Increase walking intensity or duration
- Evaluate your energy, hunger and progress
Now we refine and accelerate.
Weeks 11 to 12
Sustain and transition
Goal: Prevent rebound and build long-term success.
- Lock in your protein habits, strength routine and daily movement
- Begin discussing maintenance dosing
- Begin discussing your long-term plan
This is where most people fail. We do not let that happen.
Your results
What the first 12 weeks are built to support:
- Sustainable fat loss
- Improved energy and metabolism
- Preserved (or increased) muscle
- Habits you can actually maintain
After week 12
Plan moving forward
Continue your program
“I want to continue losing weight and optimizing my results.”
- Continue GLP-1 therapy
- Build on habits established in the first 12 weeks
- Introduce a combination approach: nutrition and protein optimization, strength training progression, and metabolic support (such as Lipo-C injections)
Best for continued fat loss and body composition.
Maintenance plan
“I have reached (or am close to) my goal and want to maintain.”
- Continue GLP-1 at a maintenance dose
- Maintain your protein, movement and strength routine
- Focus on consistency and metabolic stability
Best for preventing weight regain and sustaining results.
Lifestyle-only approach
“I want to maintain results without medication.”
- Transition off GLP-1 with provider guidance
- Continue high-protein nutrition
- Continue strength training and movement
- Keep healthy lifestyle habits
Best for those ready to sustain results independently.
“You don’t need more willpower. You need the right plan.”
NP Sarah
Meet your NP
Meet your NP
“When you have a clear plan, willpower is no longer the struggle.”
Weight management is personal for me. After struggling for years with my weight, I lost over 100 pounds. Like many people, I then faced a cycle of ups and downs that never felt sustainable, even with consistent exercise.
That experience shaped my approach. Weight loss is not only about willpower or working out harder. It is about addressing metabolism, hormones and long-term lifestyle support. As a nurse practitioner, I combine clinical expertise with lived experience to create realistic, sustainable plans that help patients reach their goals and maintain them.
Want help with the plan?
If you are starting or already on a GLP-1, book a consultation to talk through weight management with NP Sarah.
Call or text (916) 280-0949 to learn which layer belongs first.
In-person visits are in Roseville, and patients come from Rocklin, Granite Bay, Loomis, Lincoln, Folsom, Citrus Heights, El Dorado Hills, Auburn and Sacramento. Follow-ups and many wellness visits happen by telehealth, available across California.