Transform Your Health: Introducing Medical Weight Loss Solutions!


Transform Your Health: Introducing Medical Weight Loss Solutions!




Eat This

Lean Protein – Choose chicken, fish, or lean meat for longer-lasting fullness and muscle support. Whole Grains – Opt for brown rice, quinoa, and whole wheat bread to enhance fullness and regulate blood sugar.

Low-Glycemic Fruits And Vegetables – Consume greens, lentils, berries, and apples for fewer calories, more fiber, and essential nutrients. Snacking on these supports weight loss and a nutritious diet.

Seeds And Nuts – Incorporate seeds and nuts rich in healthy fats, protein, and fiber to feel satisfied. Essential minerals like magnesium and zinc support energy and the immune system.

Water – Stay hydrated to aid in successful weight reduction while on Tirzepitide. Drinking water before meals promotes fullness and supports weight loss goals

Not This

High-Glycemic Fruits and Veggies – Avoid fruits like mango, pineapple, watermelon, and ripe bananas. Limit high-glycemic veggies such as potatoes and sweet corn.

Sugary Foods – Limit candy, soda, and baked goods to avoid blood sugar spikes and overeating. Mindful reading of nutritional labels is crucial during grocery shopping.

Processed, High Carb Foods – Steer clear of white bread, pasta, and processed cereals due to high calories, sugar, and fat. These foods lack nutrients and may hinder weight loss.

Fried Foods – Minimize intake of fried foods like fast food, opting for grilled alternatives. High in unhealthy fats, fried foods can cause bloating, gassiness, and inflammation.

Soda and Carbonated Drinks – Avoid sodas and carbonated beverages to prevent blood sugar spikes and excess calories. Carbonation may contribute to side effects like bloating or indigestion.

Alcohol – Limit alcohol intake as it contributes to weight gain and dehydration. Alcohol consumption while on Tirzepitide increases the risk of hypoglycemia and serious symptoms.



Balanced Diet

Focus on a well-balanced diet that includes a variety of nutrient-dense foods. Aim for a mix of lean proteins, whole grains, fruits, vegetables, and healthy fats.

Satiety and Appetite Control

Protein-rich foods are known to be more satiating than carbohydrates or fats. Including protein in your meals can help you feel fuller for longer periods, reducing overall calorie intake by preventing excessive snacking or overeating.

Meal Timing

Consider spreading your meals throughout the day with smaller, balanced meals to help regulate blood sugar levels and control hunger - and avoid potential side effects of eating too much at one time.

Set Goals

Aim for at least 90-120 minutes of moderate-intensity weight lifting per week, targeting major muscle groups.

Muscle Preservation

Protein is crucial for the preservation of lean muscle mass, especially during weight loss. Consuming an adequate amount of protein can help mitigate muscle loss


Stay well-hydrated by drinking plenty of water throughout the day. Water is essential for overall health and can aid in weight loss.

Prioritize Strength Training

Progressive Overload: Gradually increase the intensity of your workouts to challenge your muscles and promote continuous improvement.

Rest and Recovery

Allow your body adequate time to rest and recover between workouts. Recovery is crucial for muscle repair and overall well-being.



Creatine Supplment

Creatine is the most researched supplement with literally zero side effects. Take 5 grams daily to help build muscle and improve brain health.

Workout Warmup

Do short dynamic stretches before a workout to increase range of motion and prep your body for the exercise ahead.

Time is a Thief

If you’re limited on time use metabolic circuits. They put 2-5 exercises together without rest and you can get a great workout in 30 mins or less.


You’ll get better results getting stronger using the same program for 12 weeks than constantly tryign to change it everytime you step in the gym.

Protein Intake

Eat at least .8 to 1g of protein per pound of bodyweight to build and maintain muscle


Think about the muscles you’re exercising using your mind to contract them.

Focus to Build Muscle

When lifting keep you head and eyes fixed on a point where you’ll be able to focus and contract the muscle the most. Focus on lowering weight under control in 4 secons and lift in 2. Time under tension grows muscle.

Trick Your Mind

Count down / backwards from your desired rep target. This tricks your mind into finishing the reps.



Strength Workouts

FREE! YouTube: Heather Robertson

Free At Home Workouts + HIIT Training from certified personal trainer and nutrition coach.

FREE! Downloadable PDFs - Muscle & Strength

This 12 week women’s specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program. Explore the site for additonal programs and training plans.

PAID iOS / Android App: Moves by Madeline

Workout programs designed for you, for every stage of life. Each program is expertly-crafted, science-backed, and aligns your daily efforts with your unique fitness goals. Enjoy 7 goal-specific training programs, weekly workouts, progress-tracking features, and community connection! $20/month

Nutritional Tracking

FREE! Online Macro Calculator

Macros, short for macronutrients, play a crucial role in shaping our dietary intake and overall nutritional balance, encompassing essential components such as carbohydrates, proteins, and fats.

Included! VeSync is an all-in-one app

that helps you build a smart, healthy life. With VeSync, you can manage your weight and diet, and gain support from the community (and even more smart home perks).


Tirzepatide Transparentbg - Dr. Bednar

Approximately 70% of American adults have obesity or overweight, and many of those overweight have a weight-related condition. Losing 5% to 10% of body weight through diet and exercise has been associated with a reduced risk of cardiovascular disease in adults with obesity or overweight.

Zepbound activates receptors of hormones secreted from the intestine (glucagonlike peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP)) to reduce appetite and food intake. Zepbound is administered by injection under the skin once weekly, and the dosage must be increased over four to 20 weeks to achieve the target dosages of 5 milligram (mg), 10 mg or 15 mg once weekly. The maximum dosage of Zepbound is 15 mg once weekly.

Zepbound’s effectiveness for chronic weight management (weight reduction and maintenance) in combination with a reduced-calorie diet and increased physical activity was established in two randomized, double-blind, placebo-controlled trials of adults with obesity or overweight with at least one weight-related condition. These studies measured weight reduction after 72 weeks in a total of 2,519 patients who received either 5 mg, 10 mg or 15 mg of Zepbound once weekly and a total of 958 patients who received once-weekly placebo injections. In both trials, after 72 weeks of treatment, patients who received Zepbound at all three dose levels experienced a statistically significant reduction in body weight compared to those who received placebo, and greater proportions of patients who received Zepbound achieved at least 5% weight reduction compared to placebo.

The larger of the two trials enrolled adults without diabetes. At the start of the trial, the average body weight was 231 pounds (105 kg) and average body mass index was 38 kg/m2. In this trial, those randomized to receive the highest approved dosage of Zepbound (15 mg once weekly) lost on average 18% of their body weight compared to those randomized to placebo.

At the start of the trial in adults with type 2 diabetes, the average body weight was 222 pounds (101 kg) and average body mass index was 36 kg/m2. Those randomized to receive the highest approved dosage of Zepbound (15 mg once weekly) lost on average 12% of their body weight compared to those randomized to placebo.

Tirzepatide Transparentbg - Dr. Bednar

Transform Your Health


Weight Loss Solutions

Weight Loss Guide - Dr Bednar

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