GLP-1 medications are remarkable at removing weight. They can't tell the difference between fat and muscle. Holdfast is a system that remembers your progress and automatically adjusts your protein target and workouts every single week — not a one-time tip you could get from any chatbot.
Works alongside any GLP-1 medication. No prescription changes, no medical advice — just protein, movement, and pacing built around how you actually feel week to week.
Each bar is the same total weight lost — the colors show what that weight was made of.
Illustrative comparison. The actual mix of fat and muscle lost varies by person, and depends heavily on protein intake and strength training — which is exactly what Holdfast is built to guide.
Studies on GLP-1 users have found that a meaningful share of the weight lost can be lean muscle, not fat, when protein and resistance training aren't built into the plan.
When food noise goes quiet, it's easy to undereat — and protein is usually the first thing to slip, right when your body needs it most to hold onto muscle.
The days right after a dose increase often feel different from the rest of the week. Generic workout plans don't account for that — Holdfast does.
Your dosing day, current stage, and how your appetite and energy have been trending.
A realistic protein target sized to your appetite, and two or three short strength sessions timed around your higher-energy days.
Simple weekly check-ins on how much you can lift and how you feel — the numbers that tell you the plan is working.
You can get a generic protein formula from any chatbot, sure. What Holdfast+ actually does is remember your real progress — your weight, your energy, your dose schedule — and automatically recalculate your plan around it every week, without you having to re-explain your situation or remember to ask. That ongoing memory and adjustment is the product, not the advice itself.
No. Holdfast is a nutrition and movement planning tool, not a medical provider. It doesn't diagnose, prescribe, or replace guidance from your doctor or pharmacist — talk to them about any changes to your medication or health plan.
Holdfast is built for anyone on a GLP-1 or GIP/GLP-1 medication — including semaglutide (Ozempic, Wegovy, Rybelsus) and tirzepatide (Mounjaro, Zepbound) — regardless of which stage or dose you're on.
No. The default plan uses bodyweight and light resistance (bands or dumbbells) you can do at home. If you do have gym access, the plan adapts to that too.
Good timing — the earlier a strength routine is in place, the less muscle there is to lose in the first place. The Basic plan is free, so there's no reason to wait.
Yes. Holdfast+ is billed monthly with no contract. Cancel from your account at any time and you won't be charged again.
Choose the free plan to get started today, or unlock the full Holdfast+ experience right now.
Get your weekly protein target by email — no card required.
No spam, ever. Cancel Holdfast+ anytime, no contract.