Downloads from Dr. Al-Deek.
Practical, evidence-based guides on menopause, metabolic health, medical weight loss, and longevity — for patients and the clinicians who care for them. Enter your email once to unlock every download.
Travel Guide on GLP-1s
Plan ahead, stay nourished, and stay well. A complete guide to traveling confidently on a GLP-1 medication.
What Changed First? Timeline Worksheet
Menopause is a transition, not an event. Map when your symptoms began and how they evolved to identify what shifted first and spot your pattern.
Food Noise Awareness Worksheet
Understand, identify, and take back control of food noise. Track situations, triggers, and what helps so you can reduce the mental chatter.
Muscle Preservation Planner
Assess your current habits and build a plan to protect and build lean muscle through every stage of menopause — protein, training, and recovery.
Protein Prescription Worksheet
Calculate your personalized daily protein target and build a per-meal plan to protect muscle, support metabolism, and preserve strength.
Retain Phase Planner
Maintain your results and protect your progress with a current snapshot, non-negotiable habits, minimum weekly standards, and a recovery plan.
Exit Strategy Worksheet
Plan a safe transition off your GLP-1 while protecting your metabolism, muscle, and results — with a taper plan and a backup plan.
Not Just Weight Goals
Redefine success beyond the scale. Set meaningful, multidimensional goals for strength, energy, sleep, focus, confidence, and longevity.
Regain Prevention Plan
Protect your progress and keep it for life. Identify regain triggers and early warning signs, set non-negotiables, and build a reset plan.
GLP-1 Side Effect Survival Guide
Real solutions and clear answers for managing GLP-1 side effects — nausea, constipation, reflux, fatigue and more — plus when to call your provider.
GLP-1 Nutrition Structure Sheet
Fuel your body and protect your muscle on a GLP-1. Daily nutrition targets, plate structure, protein priorities, and a sample day of eating.
GLP-1 Medication Injection Tracker
Stay consistent with your medication. Log every dose, rotate injection sites, track progress, and note how you feel each week.
Food Noise Journal
A daily journal to track food noise, rate its intensity, identify triggers, and celebrate progress — with reflection prompts and affirmations.
Resistance Training Basics
Build and maintain muscle, boost metabolism, and protect your bones. Getting-started fundamentals, key exercises, and a progression guide.
Constipation Prevention Protocol
Stay regular on a GLP-1. The six pillars of prevention, high-fiber foods, supplement options, and an example daily plan to keep things moving.
Hair Loss & Rapid Weight Loss Guide
Understand, prevent, and reverse hair thinning during rapid weight loss — nutrition foundations, helpful labs, a recovery plan, and what to expect.
Strength Training After 40
A starter guide to building strength after 40 — key principles, a full-body starter workout, a progression guide, and recovery essentials.