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The Metabolic Reset Method

Free GLP Guide

Free Wellness & Weight Loss Guide by NP Sarah

The Metabolic Reset Method is a free educational guide created to help you better understand metabolism, sustainable weight loss, hormone balance, energy optimization, and long-term wellness strategies. At NP Empowered Wellness in Roseville, California, NP Sarah believes successful wellness is about more than quick fixes — it is about creating realistic, individualized habits that support your body from the inside out. This guide was designed to help you learn practical strategies that may support healthy metabolism, improve energy, and help you feel your best.

Download your free Metabolic Reset Method guide today and start building healthier habits that support long-term wellness and sustainable results.

free 12 WEEK gUIDE

✷

free 12 WEEK gUIDE ✷

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Welcome

This guide is designed to help you:
✔ Adjust to your medication
✔ Maximize fat loss safely
✔ Maintain muscle + energy
✔ Build habits that last

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How to use:

  • Review each phase weekly

  • Check off habits daily

  • Focus on progress, not perfection

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Before You Begin…

Why are you doing this?

Your goals for the next 12 weeks:

☐ Weight loss
☐ Energy
☐ Confidence
☐ Hormone balance
☐ Other: ___________________

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FIRST 12 WEEK PATH

  • A clear glass of water is placed on a gray surface. Behind it, a halved coconut with white inner flesh and brown outer shell is visible, along with some green leaves and blades of grass.

    Weeks 1–2: Adjust & Hydrate

    Goal: Help your body adapt to the medication smoothly

    • Prioritize hydration (80–100 oz daily)

    • Begin fiber support daily

      • Options: Benefiber or Thorne Fiber

    • Eat smaller, slower meals

    • Expect: reduced appetite, possible mild nausea

    Focus Shift:
    👉 “We are not dieting yet—we are stabilizing your system.”

  • Grilled salmon steak served with lemon slices and fresh rosemary, alongside roasted zucchini and colorful bell pepper rings, on a wooden plate.

    Weeks 3–4: Build Your Protein Foundation

    Goal: Protect muscle + improve fat loss

    • Target 80–100g protein daily

    • Add protein to every meal

    • Start simple tracking (not perfection)

    Easy wins:

    • Protein shakes if appetite is low

    • Eggs, Greek yogurt, chicken, fish

    Focus Shift:
    👉 “Fat loss without muscle loss starts here.”

  • Group of five elderly women walking outdoors against a clear blue sky, some wearing hats and carrying cameras.

    Weeks 5–6: Start Moving (Without Overwhelm)

    Goal: Increase metabolism gently

    • Walking: 20–30 min, 4–5x/week

    • Focus on consistency over intensity

    • Stack habits (walk after meals if possible)

    Focus Shift:
    👉 “Movement is medicine—not punishment.”

  • Dumbbell, jump rope, and resistance band on a wooden surface

    Weeks 7–8: Introduce Strength Training

    Goal: Build lean muscle + prevent metabolic slowdown

    • Strength train 3x/week (beginner-friendly)

    • No gym required—home-based plan:

    Simple Starter Plan:

    • Squats – 10 reps

    • Wall push-ups – 10 reps

    • Glute bridges – 12 reps

    • Light dumbbell rows – 10 reps

    • Repeat 2–3 rounds

    Focus Shift:
    👉 “This is where your shape starts to change.”

  • Blue plate with magnetic letter tiles spelling out "BURN" and "FAT" on a white surface.

    Weeks 9–10: Optimize Fat Loss Phase

    Goal: Maximize results while maintaining energy

    • Maintain protein + strength training

    • Increase walking intensity or duration

    • Evaluate:

      • Energy

      • Hunger

      • Progress

    Optional Add-Ons (your upsell opportunity):

    • MIC injections

    • NAD+

    • Peptide support

    Focus Shift:
    👉 “Now we refine and accelerate.”

  • A woman wearing a hat, tank top, and bright blue shorts stands on rocks near the ocean, looking towards the water, with a clear blue sky overhead.

    Weeks 11–12: Sustain & Transition

    Goal: Prevent rebound + build long-term success

    • Lock in:

      • Protein habits

      • Strength routine

      • Daily movement

    • Begin discussing:

      • Maintenance dosing

      • Long-term plan

    Focus Shift:
    👉 “This is where most people fail—we don’t let that happen.”

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Your Results

  • Sustainable fat loss

  • Improved energy + metabolism

  • Preserved (or increased) muscle

  • Habits you can actually maintain

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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 + protein optimization

    • Strength training progression

    • Metabolic support (IV therapy, peptides, MIC)

👉 Best for continued fat loss and body composition

A black silhouette of a person lifting a barbell with weights.

Maintenance Plan

“I’ve reached (or am close to) my goal and want to maintain.”

  • Continue GLP-1 at a maintenance dose

  • Maintain protein, movement, and strength routine

  • Focus on consistency and metabolic stability

👉 Best for preventing weight regain and sustaining results

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Lifestyle-Only Approach

“I want to maintain results without medication.”

  • Transition off GLP-1 with provider guidance

  • Continue:

    • High-protein nutrition

    • Strength training + movement

    • Healthy lifestyle habits

👉 Best for those ready to sustain results independently

A black silhouette of a cat sitting with a question mark above its head.
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“You don’t need more willpower—you need the right plan.”
— NP Sarah
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Hey, I’m NP Sarah

MEET YOUR NP

“When you finally have a clear plan, willpower is no longer the struggle.”
— Sarah, NP

Sarah’s journey into weight management is both personal and deeply rooted in real-life experience. After struggling for years with her weight, she lost over 100 pounds—but like many, she faced the cycle of ups and downs that never felt truly sustainable, even with consistent exercise. That experience shaped her approach today: understanding that weight loss isn’t just about willpower or working out harder, but about addressing metabolism, hormones, and long-term lifestyle support. As a nurse practitioner, Sarah combines clinical expertise with lived experience to create realistic, sustainable plans that help patients achieve results—and maintain them.

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