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About Off The Scale

The Complete GLP-1 Success Program

Off The Scale is a complete, self-guided program

designed for anyone using GLP-1 weight-loss medications such as Wegovy, Ozempic, or Mounjaro.

It provides the structure, education, and support often missing when starting these treatments β€” helping you manage side effects, eat for success, and maintain your results long-term.

The program combines science-based nutrition, mindset coaching, and lifestyle strategies so you can feel confident, supported, and fully in control of your journey.

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Inside The Off The Scale Program

Off The Scale is a complete, step-by-step program that covers every stage of your GLP-1 journey β€” from starting treatment to life beyond it. Each section has been carefully designed to build your knowledge, confidence, and results in a clear, structured way.

Below is a full overview of everything included inside the program. ((Click on the Lessons to expand)

Off The Scale | Helen Whitehouse

  1. 1. Introduction

    3 lessons
    1. Before You Begin - Disclaimer
    2. Welcome to Off the Scale
    3. How to Use This Course

  2. 2. The Story That Built Off the Scale

    2 lessons
    1. The Story That Built off the Scale
    2. Experience with Real GLP-1 Users

  3. 3. Education - GLP-1 Foundations

    3 lessons
    1. What Is GLP-1? and Why It Matters
    2. GLP-1 Medications Explained
    3. The Main GLP-1 Medications for Weight Loss

  4. 4. Getting Started With GLP-1

    5 lessons
    1. Are You a Good Candidate
    2. Choosing the Right GLP-1 and Where to Get It Safely
    3. How to Use and Titration
    4. When to Increase or Decrease Your Dose
    5. Tracking Your Progress

  5. 5. Side Effects Explained

    18 lesson
    1. Side Effects of GLP-1 Medications

    1. Digestive Side Effects

      1. Nausea and Vomiting
      2. Constipation
      3. Diarrhoea
      4. Bloating and Gas
      5. Reflux and Indigestion

    2. Energy and Mood Side Effects

      1. Fatigue and Low Energy
      2. Headaches
      3. Dizziness and Light-Headedness
      4. Mood Changes (Anxiety and Low Mood)

    3. Physical Changes

      1. Hair Thinning
      2. Skin Irritation (Injection Sites)

    4. Rare but Serious Side Effects

      1. Pancreatitis
      2. Gallbladder Issues
      3. Kidney Problems

    5. Dangerous / Very Rare Side Effects

      1. Severe Allergic Reaction (Anaphylaxis)
      2. Severe Hypoglycaemia
      3. Thyroid Tumours (Extremely Rare)

  6. 6. Mindset and Habits

    4 lessons
    1. Why Mindset Is Everything and the Science of Habits
    2. Hunger Habits and Triggers
    3. Roadblocks, Self-Sabotage and Building New Habits
    4. Overcoming Setbacks

  7. 7. Food Education

    9 lessons
    1. Why food Education Matters
    2. Understanding Metabolism and Energy Balance
    3. How Your Body Responds to Food

    1. The Balanced Plate - The RS-1 Way

      1. The Balanced Plate
      2. Carbohydrates - fuel and fibre
      3. Protein - Your Body's Building Blocks
      4. Plant Based Protein for Vegetarians and Vegans
      5. Fats β€” Friend, Not Foe
      6. Calories and Avoiding Undereating

  8. 8. RS -1 - Activating Your Natural GLP -1

    2 lessons
    1. What Is RS-1 and Why It Matters
    2. RS-1 Foods - The Complete Resistant Starch Food Guide

  9. 9. The GLP-1 Gut Connection

    3 lessons
    1. The Journey of Digestion
    2. Meet Your Microbiome
    3. The Gut-Brain Axis

  10. 10.Hydration & Electrolyte Balance

    2 lessons
    1. Hydration and Metabolism
    2. Electrolytes - The Body's Electrical System

  11. 11. Food plans for success

    6 lessons
    1. Nausea Relief Plan
    2. Month One - Meal Plans
    3. Month Two - Meal Plans
    4. Month Three - Meal Plans
    5. Off The Scale Sweet Treats
    6. The Metabolism Reset

  12. 12. Exercise Essentials for GLP-1 Users

    4 lessons
    1. Why Movement Matters
    2. Strength Training - for GLP -1 Users
    3. The Role of Cardio
    4. Your Movement Plan

  13. 13. Sleep, Stress and Hormones

    2 lessons
    1. Sleep and weight loss
    2. Stress and Hormones

  14. 14. Skin Tightening and Weight Loss

    4 lessons
    1. Nutrition, Hydration & Fasting for Skin
    2. Collagen β€” The Skin’s Scaffold
    3. Protecting skin from damage
    4. Daily rituals for skin tightening

  15. 15. Tapering Off Safely

    1 lesson
    1. Tapering Off Your GLP - 1 Medications

  16. 16. Life After the Jab

    1 lesson
    1. Reactivating Your Natural GLP-1 Hormones

  17. Congratulations - You Did It!

    1 lesson
    1. You did it!