DO YOU WANT TO THRIVE ON YOUR GLP-1?
Whole-Body Health on a GLP-1
Nutrition and Pilates in one simple six-week programme. Reduce side effects, stay nourished and protect your muscle as you lose weight, so the changes you make actually last.
For anyone taking, starting, or coming off a GLP-1 who wants to lose weight and feel well while they do it.
One-off payment. Unlimited, lifetime access.
We're Erin and Katie, the team behind Food & Form. Registered Nutritional Therapist Erin leads the nutrition side and Certified Pilates Teacher Katie guides the Pilates sessions.
We built this programme after seeing how many people on GLP-1 medications were losing weight but feeling unwell, under-nourished and unsure what to eat. Our whole approach brings together the two things that help you feel well on a GLP-1: what you put on your plate, and how you move.
MEET ERIN & KATIE
What You’ll Get
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Understand what your body actually needs while you're on a GLP-1.
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Build balanced, protein-rich meals that work in smaller portions.
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Recognise and ease common side effects like nausea and constipation.
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Keep your progress going when life gets busy.
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Support your muscle and metabolism as the weight comes off.
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Set up habits to help protect your results if you come off the medication.
An active programme, not a sit-back course
This is a programme you do, not one you just watch. Each week brings one new change, so it stays manageable and builds lasting habits.
6 IN-DEPTH NUTRITION MODULES
Written material
to revisit any time
A short, easy-to-
follow video
WATCH
LEARN
A challenge that
puts it into action
PRACTISE
One module a week, or work at your own pace
Curated handouts & recipes
Guides, info sheets and recipes to support your learning and success.
Protein Guide
Weekly meal planners
Worked example meal plans
Supplement Guide
50+ simple, delicious recipes and meal ideas
9 Pilates classes for whole -body strength
Katie guides you and her student Alice, starting at true beginner level and building step by step. By the end of six weeks you can progress to a full high-intensity class, stronger and more confident in your body, and protecting your muscle as you lose weight.
Level 1, The Fundamentals. 3 classes to introduce you to the core Pilates principles.
Level 2, Progressions. 3 classes building on the fundamentals and increasing the challenge.
Level 3, Dynamic Strength. 3 classes designed to challenge you, ending with a high-intensity Pilates Class.
You're six weeks away from transforming your GLP-1 journey.
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No! The classes are designed to build you up gradually, starting with the fundamentals and slowly increasing the challenge as your strength, mobility and confidence improve.
If you have any concerns about a particular exercise, you can refer to the Modifications & Tips Guide in the Pilates section, which provides alternative options and helpful advice on technique.
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Yes! The Pilates method is a safe and effective form of exercise that is generally suitable for everyone.
However ,there are some conditions that need more consideration:
OSTEOPOROSIS
Many of the exercises in the Pilates programme are suitable for people with osteoporosis and can be highly beneficial for improving strength, balance, posture, and overall bone health.
However, some exercises place load on the spine and are not recommended for individuals with osteoporosis.
For this reason, you should not begin the Pilates section of the programme without first receiving guidance on how to modify certain exercises to ensure they are both safe and effective for you.
We recommend booking a private session with Katie in addition to the programme so we can discuss your individual needs, assess any specific considerations, and provide personalised modifications to help you exercise with confidence.
HIP AND KNEE REPLACEMENTS
If you have been cleared to exercise by your healthcare professional, the exercises within the Pilates program are generally suitable for individuals who have had a hip or knee replacement.
If your surgery was recent or you are returning to exercise after a period of inactivity, it’s important to work within your own comfort level. Start gradually, use any recommended modifications, and slowly increase your range of movement and exercise intensity over time as your confidence and strength improve.
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You don’t need much equipment for the Pilates sessions. Just a mat, some 1 kilo hand weights and a medium-strength resistance band.
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We’ve designed this as a six-week programme. Each week will introduce a new topic of nutrition education with a 10-15 minute module video and supporting written information. And then you are given a nutrition challenge to work on over the course of the week.
The Pilates videos are approximately 20 minutes long. You could choose to do one video a day or do two or three videos together and do this two or three times a week, spending a couple of weeks on each level.
You have lifetime access to all the videos and course materials though so you can do all the aspects of the course completely at your own pace.
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No, we all have different tastes and lifestyles, different members of our household and many other things that may impact our food choices, so fixed meal plans rarely work long-term. The nutrition element of this course is about giving you the knowledge and skills to build your own eating plans. There’s lots of inspiration though, including recipe sections and some example meal plans.
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Yes, because it is not a fixed plan, it gives you knowledge and skills that can be applied with any dietary choices or restrictions. There are plenty of ideas to suit different needs and some suggestions of where certain things can be adapted to suit different requirements.