The IM Doc® · Quick-Start Edition · Free four-page PDF
Food noise support. Simple routines. One practical next step.
Use these two tools while building habits, maintaining results, or finding your way back to a routine. Choose an action, give it an easier backup, and review how it fits your life.
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Notice hunger, stress, or a change in routine. Choose a useful action without having to decide on one cause.
Make a simple seven-day plan for a familiar meal, suitable movement, or your evening wind-down.
You may want support when thoughts about food change or a routine becomes harder to repeat, wherever you are in your weight journey.
This quick-start checklist gives you two practical tools. Use either page on its own, without a detailed food diary or a required weigh-in.
Write down your next action, when you will try it, and an easier option.
The PDF has fillable fields. Download it and open it in a PDF app that supports form filling. Try one entry, choose Save As or Save a copy, then close and reopen the saved file to check that your entry remains. Saving can vary across desktop, mobile, and browser PDF apps. You can also print the pages or keep your answers in your phone's Notes app.
No. You can use these tools during weight loss, while maintaining results, or when returning to a routine, whether or not you use GLP-1 medication. They support everyday habits and do not provide medication instructions.
No. It is an educational checklist for choosing and reviewing everyday actions. A check mark means you tried or made a note; it is not a health score.
Start with one page and choose one action. Return during the week to make a brief note. You do not need to complete everything at once.
No. Do not stop, restart, or change GLP-1 medication without discussing it with your prescribing clinician.
The IM Doc® provides physician-led education on weight loss and maintenance, including sleep, stress, and gut topics as they relate to weight loss and weight gain. Keep these two free tools and return to them whenever they help. You can use the checklist without buying an app.
The IM Doc® · Physician-led education for weight loss and maintenance
Do not stop, restart, or change GLP-1 medication without discussing it with your prescribing clinician.
Educational only. Not medical advice. Individual patterns vary.
No doctor-patient relationship. theimdoc.com