1-on-1 video coaching · For NRI Indians · US time zones · Free discovery call
Updated
Online GLP-1 Strength Coach for Indians in the USA
Strength training and high-protein Indian meals for people already on Ozempic, Mounjaro or Wegovy.
Your US doctor prescribes the medicine, and it lowers appetite. It does not build a training plan or a protein plan for you. We add both, with side-effect days planned in, and a plan for after the medicine. One Indian coach works with you on a 1-on-1 video call, and your doctor stays in charge of your medication.
- 7:00 PM to 9:00 PM India time, one example slot. Coaches cover every time slot
- 8:30 AM to 10:30 AM on your clock in US Eastern time (winter)
Time zones
Any time that suits your US day
Coaches cover every time slot, so you pick the hour: before work, at lunch or in the evening. The ring shows one example: a 7 to 9 PM India session is 8:30 to 10:30 AM on the US East Coast in winter time, and 5:30 to 7:30 AM in Pacific time.
| Example: India 7 to 9 PM | US winter, from 1 Nov 2026 | US summer, from 14 Mar 2027 |
|---|---|---|
| Eastern (New York, New Jersey, Florida, Georgia) | 8:30 to 10:30 AM | 9:30 to 11:30 AM |
| Central (Texas, Illinois) | 7:30 to 9:30 AM | 8:30 to 10:30 AM |
| Pacific (California, Washington) | 5:30 to 7:30 AM | 6:30 to 8:30 AM |
One example session on each local clock. Coaches cover every time slot, so your own time is the one you pick.
On a US office day, the walk after lunch can sit between two calls, and the protein for the day can be planned on the commute. New to GLP-1 training? Start with our main guide to training and protein on GLP-1, then come back here for the US plan.
Who this is for
Built for Indian-Americans on GLP-1
Who it suits
- Indian-American on Ozempic, Mounjaro or Wegovy who wants to keep muscle while the weight comes down
- NRI who started a GLP-1 and wants a strength and protein plan next to the medicine
- Busy professional in New Jersey, the Bay Area, Texas or Seattle, with long work days and a GLP-1 dose
- Indian-American woman with PCOS or thyroid on a GLP-1, who needs training and food planned around both
- Anyone on a GLP-1 who wants a plan for the day the dose changes or the medicine stops
The GLP-1 problems we plan around
- The medicine lowers appetite, which makes it easy to eat too little protein on most days
- Nausea, fatigue and constipation make generic US training plans hard to follow
- Gym plans rarely fit dal, paneer, roti and rice, so the advice does not match your plate
- Plans often ignore the day the dose changes or the medicine stops
Evidence
What the trials show about weight on a GLP-1
In STEP 1, adults with overweight or obesity on once-weekly semaglutide 2.4 mg lost 14.9% of body weight at week 68, against 2.4% on placebo [1]. That is the medicine doing its job. The trial's main outcome was body weight, so the muscle question needs a different answer, which is the training and protein plan on this page.
The 2024 EASL-EASD-EASO guideline on fatty liver disease names lifestyle change as the first step. It lists incretin-based therapies such as semaglutide and tirzepatide as part of managing the related conditions [2].
A 2024 network meta-analysis compared aerobic, resistance, combined and high-intensity training in adults with overweight and obesity [3]. We use that kind of evidence to choose the training mix for each member, and then we track the result on your own log and measurements.
Muscle and protein
Protecting muscle while the medicine works
Strength work comes three times a week, in sessions of 45 to 60 minutes. The load goes up when your energy is up and comes down on a day with nausea or poor sleep. We agree that rule on the first call, so nobody has to guess on a hard morning.
Protein works best spread across the day. Our app's food database lists 50 g paneer at 133 kcal and 9 g protein, 2 boiled eggs at 156 kcal and 13 g protein, and 150 g chicken breast at 248 kcal and 46.5 g protein. On a small appetite, two eggs or a small bowl of dahi is easier to finish than a full plate of rice.
We set your daily protein target with you, from your weight, your goal and how much you can eat. This page does not print a fixed grams-per-kilo number.
Median protein per logged meal
From food logs of our members, 19 Apr to 17 Sep 2026. These are all members, not GLP-1 users. Medians, rounded.
- Dinner: 29 g
- Breakfast: 24.6 g
- Lunch: 23 g
- Snack: 13 g
Snacks have the lowest median in our logs, so that is the first meal we change.
The general plan
Training and protein in short
Strength work two or three times a week, and protein spread across the day, are the two habits that protect muscle while the medicine works. Each session is scaled to your energy, and each meal starts with the protein. We change the plan in small steps, from the log, and never all at once. The full training and protein guide, with exercises and meal examples, is on our main page.
Our data
What people outside India picked as goals
From our coaching questionnaire, 22 Jun to 17 Sep 2026, among people outside India. People could pick more than one goal.
Side effects
Training on the days the medicine is hard
Nausea, constipation and tiredness are the days a plan has to flex. We plan for them in the week, so a bad day changes the session but does not end the week.
Nausea days
Smaller protein-first meals, a short walk after eating if it helps, and no heavy sets. The session still happens in a lighter form.
Constipation
Fluid and fibre planned into the day, and walks after meals. We track it in the log, so the change is visible.
Low-energy days
A shorter session rather than no session. The strength work keeps its place in the week.
Symptoms that worry you
Tell your doctor about vomiting that does not settle, severe stomach pain, or anything that feels wrong. Do not wait for the next call.
Coach tip: On a nausea day, do the walk and the mobility work, and skip the heavy sets. A short session still counts in the log.
Tapering
What happens after the medicine
The STEP 1 extension followed people after they stopped semaglutide 2.4 mg. In that trial, participants had also been on a lifestyle programme. One year after withdrawal they had regained two-thirds of their prior weight loss, in an exploratory analysis of 327 participants [4].
Whether you taper, change dose or stop is your US doctor's decision. We never advise on dosing. What we can build is the habit set: strength training and protein from Indian food, started while you are still on the medicine. The bridge is the habits, not a promise about the scale.
Access and cost
The medicine, your plan and the coaching
Your GLP-1 is prescribed by a US doctor, and whether your plan covers it is a question for your insurer and your pharmacy. Coaching is a separate cost. We plan it on the free discovery call, around your dose, goal and session frequency, and we do not publish a fixed fee on this page. You will see the plan and the cost before you decide anything, and nothing is billed on the discovery call.
Whether HSA or FSA funds can pay for coaching depends on your plan and on your doctor's note. We give you an itemized invoice, and you check the rules with your plan administrator.
Pharmacy coverage and the list of covered drugs can change during the year, so check your plan's current list before each refill. Those changes do not change the coaching plan, which keeps its focus on training and food.
Tracking
What we track from week one
The scale is one number. We look at five more, each logged in a few seconds, so the plan can change for the right reason.
- Weight and waist, once a week, measured the same way
- Strength log: the loads and the sets you completed
- Protein days: the meals where you hit the daily target
- Side-effect days: nausea, constipation and low energy, with the date
- Sleep: hours, and any night that was poor
If the scale stalls, we check the log first: protein days, strength sessions completed, sleep and side-effect days. If the stall worries you, we talk to your doctor before we change anything in the plan.
Local food
Where to shop and what to order in the US
Pick one shop for the week's protein, so the list stays short and the fridge stays stocked.
| Where | What to pick | What to swap |
|---|---|---|
| Patel Brothers or India Bazaar | Paneer, plain dahi, eggs, moong dal, frozen mixed vegetables | Sweetened yogurt for plain dahi |
| Costco | Rotisserie chicken (skin off), eggs, plain Greek yogurt, frozen vegetables | Large bags of chips for a bowl of yogurt and nuts |
| Whole Foods or Trader Joe's | Cottage cheese, edamame, rinsed canned lentils, plain Greek yogurt | Flavored oats for plain oats with protein |
| Indian restaurant | Tandoori chicken, paneer tikka, dal, a small bowl of rice | Fried snacks and a large naan on the same plate |
| Diner or fast food | Grilled chicken, eggs, a salad with the dressing on the side | Large fries and a sugary drink |
The order of the plate matters more than the brand. Protein first, then the vegetables, then the rice or roti.
Your week
A sample training week
An example week on US Eastern time. Your own session time is the one you pick on the free call.
The session
How a session starts and what it checks
- Energy check: how many hours you slept, how your appetite is, and any nausea since the last call.
- Form check: the main lift on video, with the coach watching knee line, hip hinge and back position.
- Load decision: the weight for the day, set by your energy and form, not by a fixed plan.
- Food check: yesterday's protein, the first meal of the day, and one change for the week ahead.
Over time
Adjusting as appetite, energy and travel change
When appetite is low
Protein first at each meal, smaller portions, and no skipped meals. A glass of dahi or two eggs can be the first meal of the day.
When energy is up
Add load one step at a time, and log the change so you can see what it did to the next week.
When you travel
Two strength sessions in a hotel room or gym, walks after meals, and the protein plan kept as close as the airport allows.
When the dose changes
Your doctor makes the change. We adjust the training and food in the same week, and tell you what we changed.
Your doctor
Where we fit with your prescriber
Your US doctor prescribes and manages the GLP-1 medicine. We share progress with them when you agree. Your doctor stays in charge of your medication, including any dose change, pause or taper.
Questions to ask your doctor at the next visit
- Which side effects should I call you about the same day?
- Is there a change to my dose or timing I should plan for?
- If the medicine is tapered or stopped, what do you want me to track?
- Do you want my labs or readings before my next visit?
What we share, with your permission
- Your weekly log summary: sessions done, loads, and side-effect days
- Your measurements and the trend over the last few weeks
- Any symptom you report to your coach, so your doctor hears it from you too
Limits
What a coach does not do
- Prescribe, adjust, pause or stop a GLP-1 medicine, or advise on dosing
- Diagnose a condition or read your labs as a diagnosis
- Promise a weight, a size or a date for the result
- Replace your doctor's follow-up, tests or care plan
If you are pregnant, planning a pregnancy or breastfeeding, tell your doctor before you start any plan. Your doctor decides the medicine question first.
What the plan does not change is the medicine itself. Your dose, your timing and any decision to pause or stop stay with your doctor, and the coaching stays on training, food and habits.
Before you book
What to have ready for the discovery call
- The GLP-1 medicine you take, and the date you started it
- The side effects you have had, and when they happen
- Your weight, your goal and any measurements you already take
- Where you shop, and where you eat when you are out
- Your work hours, travel, and the days you cannot train
How it runs
From the first call to the first month
Each step builds on the one before it. Nothing changes until you have seen the plan.
In the first month, the work is habits: the protein at each meal, the walk after eating, and the strength sessions in the calendar. The log shows what is working, and the coach adjusts only what the log supports.
1. Discovery call (30 min)
Your dose, your goal, your side effects, and the shops near you. No sales pitch.
2. Plan built
A strength plan, a protein plan from Indian food, and a side-effect plan, written for your week.
3. First sessions on video
At the US time you pick, with your form checked on camera, and a WhatsApp line for food questions.
4. Weekly review
Readings, measurements and the log are checked each week. The plan changes in small steps, and we tell you why.
For the general training and protein plan, with exercises and meal examples, see our main guide to training and protein on GLP-1. This page covers the US side: access, time zones and US grocery swaps.
Evidence
How we use sources on this page
Each claim about a medicine or a trial comes from the paper or guideline named in the Sources list. Our own numbers are marked with their window and shown as percentages or medians. Where the evidence does not answer a question, we say so.
What you get
What is included
What is included
- 1-on-1 video sessions with a dedicated coach, at any US time that suits you
- Strength training, about three times a week, scaled to your energy
- Indian high-protein meal planning with paneer, dal, eggs, Greek yogurt and sprouts
- A plan for nausea, constipation and low-energy days
- WhatsApp check-ins between sessions, and weekly video reviews
- A plan for after the medicine, built with you and your doctor in mind
What NRI members on GLP-1 work toward
- Strength and protein habits that stay while the medicine does its work
- Measurements, strength logs and how you feel, checked with your coach each week
- Fewer training days lost to side effects
- A plan for a taper or dose change, built around your doctor's decisions
Inside a 1-on-1 session
Your coach watches every rep
Your coach on one screen, you on the other. Short muted clips from real sessions.
Who coaches you
Certified coaches, based in India
Every coach on the team is certified. Our women's coaches lead PCOS, thyroid, postpartum and strength plans, and you can ask for a woman coach on your free call.
Tanmanna
Women's Strength & Conditioning Coach
ACE Certified Strength & Conditioning
Priyanka Dey
Clinical Nutritionist
M.Sc Clinical Nutrition and Dietetics (Bangalore University)
Nancy
Transformation Coach
Nutrition Specialist · PCOS Fitness Specialist
Aditi
Yoga and Strength Coach
Certified Personal Trainer · Strength & Conditioning Specialist
Vivek
Strength & Conditioning Coach
ACE Certified Personal Trainer
Animesh
Strength & Conditioning Coach
Strength & Conditioning (K11)
Gokul
Strength & Conditioning Coach
Certified Strength & Conditioning Specialist (CSCS) (NSCA)
Anish Agarwal
Founder & Head Coach
NASM Certified Personal Trainer · K11 Certified Fitness Trainer
How it starts
Step 1
Free 30-minute call
Talk to a certified coach about your goals, your health and your week. The call is free.
Step 2
Your plan
Training and an Indian food plan, built around the groceries where you live.
Step 3
1-on-1 video sessions
Coaches cover every time slot. Pick any time that suits you in your US time zone.
Step 4
Weekly review
Your coach checks your progress, food photos and energy, then adjusts the plan.
Free 30-minute call with a certified coach.
Indians Abroad, Training With Us
Real members abroad, recorded on real calls in their own living rooms. No studio, no filters.
Swipe to explore
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Questions
Common questions
My GLP-1 is already bringing the scale down. What does a coach add?
The scale shows weight, not what the weight is made of. A GLP-1 lowers appetite, so eating less comes easily, and that can leave muscle short of protein and training. Strength training and enough protein are the usual ways to protect muscle while you lose weight. The medicine gives you neither, so your coach builds both into your plan. We check progress with your strength log, your measurements and how you feel, not only the scale.
Is this medical advice?
No. We are lifestyle coaches, not doctors. Your US doctor prescribes and manages your GLP-1 medicine and decides any change to it. We build the training and food side around that, and we share progress with your doctor when you agree.
How do you coach someone on US time zones from India?
Sessions are 1-on-1 video calls, and coaches cover every time slot, so you pick any US time that suits you. One example: a 7 to 9 PM India session is 8:30 to 10:30 AM Eastern, 7:30 to 9:30 AM Central and 5:30 to 7:30 AM Pacific in US winter time (1 November 2026 to 14 March 2027). You also get a WhatsApp line between sessions for food and form questions.
What does the coaching cover?
Four parts. Strength training, about three times a week, scaled to your energy on the day. Indian high-protein meals with paneer, dal, eggs, Greek yogurt and sprouts, planned around a smaller appetite. A plan for nausea, constipation and low-energy days, built into the training week. And a plan for after the medicine, so the habits stay if your dose changes or you stop. Weekly video reviews and WhatsApp check-ins sit around all four.
I cannot find Indian groceries near me. Will plans still work?
Yes. We build the plan around the shops you use. In bigger US cities that may include Patel Brothers or India Bazaar. Elsewhere, Whole Foods, Trader Joe's and Costco cover most of the list: paneer, eggs, plain Greek yogurt, lentils and frozen vegetables. Your coach asks where you shop before the first plan is written.
I'm vegetarian and barely hungry on my GLP-1. Can I still hit my protein?
Yes, though a low appetite makes protein the hardest part. Vegetarian plans use paneer, dahi, dal, soya, sprouts and, if you eat them, eggs, spread across the day in portions you can finish. Our app's food database lists 50 g paneer at 133 kcal and 9 g protein, and 100 g dahi at 61 kcal and 4 g protein, so a small amount at each meal adds up. We set your daily target with you on the call.
When my US doctor tapers me off Ozempic or Mounjaro, will the weight come back?
It can. In an exploratory analysis of the STEP 1 extension, people who stopped semaglutide 2.4 mg regained two-thirds of their prior weight loss within a year 4. Whether and how you taper is your US doctor's decision, and we never advise on dosing. Our part is the habit set: strength training and protein from Indian food, built while you are still on the medicine, so the plan does not depend on the medicine alone.
What does coaching cost on top of my GLP-1 prescription?
We do not list a fixed fee on this page. Coaching is planned around your dose, your goal, your session frequency and any specialist support you need, so the cost is set on the free 30-minute discovery call. Whether HSA or FSA pays depends on your plan, and we can give you an itemized invoice for your records.
Do you work with people at any GLP-1 dose?
We work with people at different points on the medicine, including early doses and maintenance doses. We scale training and nutrition to your current energy, appetite and side effects. The dose itself is your doctor's decision.
What if I have PCOS or thyroid issues too?
Some Indian-American women on a GLP-1 also live with PCOS or a thyroid condition. In our questionnaire, 23% of people outside India picked hormonal balance (PCOS or thyroid) as a goal. When a member has these conditions, we plan training and food with them in mind, and we share progress with your US doctor when you agree.
Can I start before my next doctor visit?
Yes. You can start at any point on the medicine. We ask for the date you started, your current dose and your side effects, and we ask you to keep your doctor informed of any change we make to your training or food.
Do I need to lift heavy weights?
No. We start with loads you can control, and add load when your form and your energy allow it. Your coach decides each step on video, so you can see what the change looks like.
Evidence
Sources
- Wilding JPH et al. (STEP 1 Study Group) (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine.
- EASL-EASD-EASO (2024). EASL-EASD-EASO Clinical Practice Guidelines on the management of metabolic dysfunction-associated steatotic liver disease (MASLD). Journal of Hepatology.
- Wang H et al. (2024). Comparative efficacy of exercise training modes on systemic metabolic health in adults with overweight and obesity: a network meta-analysis of randomized controlled trials. Frontiers in Endocrinology.
- Wilding JPH et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes, Obesity and Metabolism.
Keep reading
Keep reading
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