Ilay Polat Coaching

A routine that only works when you have enough time, enough energy, enough motivation, and a perfectly organized week is fragile by design.

The goal isn't to perform your "best routine" every day. It's to know what the routine becomes when capacity drops.

Full version: cook dinner. Lower-capacity version: assemble something simple you'll actually eat.

Full version: 45-minute workout. Lower-capacity version: 10-minute walk.

Full version: perfect evening routine. Lower-capacity version: one action that makes tomorrow easier.

That's the kind of consistency I care about: a plan that can bend without disappearing.

If you know what to do but struggle to make it stick when life gets stressful, comment RESET and I'll send you details about The R·N·S Reset.

Before I change someone's food, I want to understand the life that food has to fit into.

A meal plan can look perfect on paper and still be completely wrong for the person living it.

I want to know what your day actually looks like, what happens when stress rises, how hunger and energy move through the day, what years of food rules have taught you, and what is realistically available to you right now.

Then we can make nutrition more useful, not more complicated.

Which one of these do you think gets overlooked most often?

Educational content only. Not medical advice.

What I have is what people say about how it felt to work with me.

Four reviews, unedited, from people who trusted me with something hard.

The next small group starts soon, there’s a free call first, so you can decide for yourself whether I’m the right fit. Link in bio.

🤍You can find some before-and-after photos in my highlights.

Starting a GLP-1 can change your appetite pretty quickly.

But then come the questions no prescription can answer for you,

Am I eating enough?
How do I support my strength when I’m barely hungry?
Why am I still stress eating sometimes?
What habits actually matter now?

That’s exactly why I created Keep the Muscle.

It’s an 8-week small-group coaching program for adults using a prescribed GLP-1 who want more support around nutrition, strength, emotional eating, and the routines that make this sustainable.

We’re not chasing perfection, and I’m not promising that coaching can prevent every change in muscle or weight.

We’re working on the things you can influence,how you nourish yourself, how you support strength, how you respond to low-appetite days, and how you build habits you can actually live with.

And you won’t be doing it in a room of 50 people.

I’m keeping this founding group small — 6–8 people , so there is space to ask questions, talk through what’s getting hard, and get real coaching.

Keep the Muscle
Starts August 26
Wednesdays, 6–7 PM Central
8 weeks
Founding price: $300

Applications close August 19.

Curious but not sure if it’s right for you?

Book a 15-minute Fit Check at ilaypolat.co.

We’ll talk briefly about where you are, what you need, and whether this group makes sense for you.

🤍Ilay

General nutrition and lifestyle education only. Coaching does not replace medical care or guidance from your prescribing healthcare professional.

Most people I work with already know a lot about nutrition.
The problem usually isn't knowing what to do.
It's doing it when you're stressed, tired, busy, craving something, eating emotionally, or just having one of those weeks where the plan completely falls apart.
That's the part I'm interested in.
My work brings together nutrition, behavior change, nervous-system awareness, movement, and the everyday routines that make all of it actually usable.
I call my approach R.N.S:
Regulate.
Nourish.
Sustain.
Sometimes we start with food.
Kees imes ening ad to mnderstand what
Sometimes the goal is simply building a routine you can still do on a Wednesday when life is messy.

I also have a special focus on lifestyle support for people using prescribed GLP-1 medications.
You don't need another perfect plan.
You need support that makes sense in your actual life.
If you're wondering what kind of coaching would fit you, send me a DM and tell me what you're struggling with.
llay

GLP-1 and worried about losing muscle along with the weight? Up to 40% of what comes off can be muscle, not fat, if protein, movement, and stress don’t get equal attention.

Three things that actually help:
1️⃣ Protein first, every meal even when appetite is low
2️⃣ Lift something resistance training is what tells your body to keep the muscle it has
3️⃣ Calm the stress first and if your body’s stressed, none of that sticks anyway

The medication changes your appetite. It doesn’t change your body’s need for these three things and doing them alone with no structure is usually why they’re the first things that fall off.

That’s why I built 8 weeks, live group coaching for people currently on a GLP-1 medication nutrition and nervous-system support together, small group (6–8 people). Applying is free and doesn’t commit you to anything. Comment JOIN and I’ll send you the application short eligibility form, then a free discovery call, and you only pay once that call confirms it’s a fit.

Not ready yet? Comment Reset and I’ll send you the free protein + muscle guide instead.

When your nervous system is stuck in fight-or-flight, your brain cannot reason itself into peace. You have to move, breathe, or orient your way out. Here is my current toolkit for moving from chaos back to center.

Save this for your next I can’t even moment. You don’t need to do it all, you just need to do one.

Share with your loved one.