How it works
Structure, built before you need it.
Perdura is a sixteen-week, one-to-one coaching programme for people taking, tapering, or coming off GLP-1 medication. It works on four things at once, in a deliberate order, so that the habits holding your weight steady are established before appetite returns rather than improvised afterwards.
Every session is delivered by Jaz Sandhu personally.
The four levers
What we actually work on.
Appetite and nutrition
Protein at every meal, adequate volume, consistent timing. The aim is for physical fullness to take over the work the medication was doing — so satiety comes from food structure rather than from a drug or from willpower. This is the foundation and it is not optional.
Movement
Weight lost on a GLP-1 includes lean mass, not only fat. Resistance training through the transition protects muscle, and muscle protects metabolic rate — which is a large part of what determines how hard maintenance feels a year later.
Sleep and stress
The two most reliable drivers of appetite dysregulation, and the two most consistently treated as separate lifestyle concerns. They are not separate. A run of bad sleep alone can make food noise substantially louder.
Behaviour and accountability
Weekly one-to-one coaching, with support between sessions so nothing drifts for three weeks before it gets caught. Most support ends exactly when the prescription does, which is precisely when it matters most.
The sixteen weeks
A deliberate order.
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Phase 01
Baseline
Full health screening, current medication status, and an honest picture of where appetite, sleep and movement actually sit today.
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Phase 02
Foundations
Building the eating and movement structure while medication is still supporting you, so it is established before you need it to hold.
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Phase 03
Transition
Working through the return of appetite signals with a plan already in place, rather than improvising in the middle of a hard week.
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Phase 04
Independence
Consolidating what works and building the protocol you will use when a bad week happens — because one will.
A typical week
Built around a job, not around spare hours.
One coaching session a week, plus the daily practices we work out together. Between sessions there is support if something comes up — the point is that nothing drifts unnoticed for a fortnight.
The programme is designed around people with demanding jobs. If a week goes badly, that is information we use, not a reason to start again.
How progress is measured
More than the scale.
Progress is tracked using validated tools rather than weight alone — including the Food Noise Questionnaire,1 a research instrument built to measure intrusive food-related thought, which most programmes never assess at all.
Weight is one signal. Appetite, confidence and consistency say considerably more about whether a change will hold.
Food Noise Questionnaire (FNQ) — a validated self-report instrument for intrusive food-related thought. Used at baseline, mid-programme and exit, alongside sleep, movement and confidence measures.
Whether it fits
It isn't right for everyone.
The programme works whether you are currently taking a GLP-1, tapering, or have already stopped — though the earlier you start, the more of the transition you get to prepare for rather than react to.
It is for adults over 18 in the UK, delivered remotely. A discovery call exists to work out honestly whether it suits you. Where it doesn't, we will say so.
Perdura is coaching, not medical care. It does not diagnose, prescribe or supply medication, and does not replace your GP or prescriber. Any decision about starting, changing or stopping medication is between you and them, and we will always ask you to keep them involved. Full detail in our terms.