Sleep
7–9 hours. Protects the lean mass the medication cannot.
Book 1 of The S.H.E.P.S. Method Series
Your First 9 Months on GLP-1.
How I lost 50 pounds at 59 — and built a system that actually works.
A field-tested, patient-authored playbook for Ozempic, Wegovy, Mounjaro, and Zepbound — written by a retired 35-year medical device veteran (the last 26 with Medtronic) who lived it.
The Result
Fifty pounds. Nine months. Five habits.
“On GLP-1 plus this method. No surgery. No guessing. Just five things, every day.” — Shep
The S.H.E.P.S. Method
Five daily habits. That’s the whole system.
The medication does the heavy lifting. These five habits make sure you lose fat, not muscle — and keep the weight off when you taper.
Hydration
Half your body weight in ounces. Add electrolytes.
Exercise
Resistance 2–3× per week. Walk on the other days.
Protein
0.8 to 1.2g per pound of target body weight. Roughly 30g per meal.
Supplements
Six basics: multivitamin, magnesium glycinate, psyllium fiber, B12, vitamin D3, omega-3. Plus creatine 10g daily. The rest fills food gaps.
About Shep
Thirty-five years selling to doctors. Nine months as a patient.
Mark “Shep” Shepherd spent thirty-five years in medical device sales with Medtronic — twice named U.S. Rep of the Year calling on ENT surgeons across Northern California. After retiring, he started a GLP-1 under his doctor’s guidance and lost fifty pounds in nine months by combining the medication with a five-habit system he developed for himself.
That system is now The S.H.E.P.S. Method.
— Mark “Shep” Shepherd
Founder, The GLP-1 Guide and The S.H.E.P.S. Method
What’s Inside Book 1
Eighty-five pages. Four parts. Zero fluff.
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I
Why GLP-1s Work
The biology of Ozempic, Wegovy, Mounjaro, and Zepbound — in plain English.
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II
The S.H.E.P.S. Method
The five daily habits, with the exact rules, targets, and the research behind each.
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III
Your First 90 Days
Week-by-week: what to expect, what to track, and the mistakes I made so you don’t.
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IV
Where I Am Today — 9 Months In
Fifty pounds down. What maintenance actually looks like.
Press · Podcasts · Speaking
Booking interviews through June 2026.
Shep is available for print, podcast, and broadcast interviews on his GLP-1 patient experience, the S.H.E.P.S. Method, and the cultural shift around weight-loss medication. Press kit on request.
Email ShepMark@shepsmethod.com
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