PROTOCOL1NE Step 1 of 8

Let's build your protocol.

Eight quick steps. Every answer changes the plan — this isn't a formality. Daniel personally reviews the result before it goes live.

First name
Age
Sex
Height
Current weight (lb)
Goal weight (lb)

Where are you with the medication?

We coach around it — your prescriber owns it. No judgment in any answer, including "not for me."

On semaglutide (Ozempic / Wegovy)
On tirzepatide (Mounjaro / Zepbound)
Starting within 60 days
Not on a GLP-1 — here for coaching / training
Dose stage
Just started (first month)
Still titrating up — dose changes coming
Stable dose

What's true for you right now?

Pick everything that applies. Each one changes your plan.

Nausea, especially on dose-up days
Constipation or feeling "backed up"
Reflux / heartburn
Low energy / headaches
Worried about my face / loose skin
None of these

What does winning look like?

Pick your top two.

Lose the weight — for good
Get off the medication eventually and stay off
Keep my strength — not end up "skinny weak"
Energy — keep up with my life and family
Look as good as the scale says

Your training, honestly.

There's no wrong answer here. Half our clients start with walking — the plan meets you where you are, not where Instagram is.

Starting point
Rebuilding — walking is my win
Somewhat active
Regularly active
Where will you train?
Commercial gym
Home — some dumbbells/bands
Nothing — just me
Days you can truly commit
2 days a week
3 days a week
4 days a week
2 days you do beats 5 you don't.
Minutes per session
15 minutes
30 minutes
45 minutes
Any of these bother you?
Knees
Shoulders
Lower back
Health screening
High blood pressure
Osteoporosis / osteopenia
Type 2 diabetes
Heart condition, pregnancy, or recent surgery

Your food world.

The grocery list writes itself from this.

Kitchen reality
I cook most meals
Split — some cooking, some takeout
Mostly takeout / eating out
Anything to respect?
Kosher
No dairy
Vegetarian-leaning
Appetite right now
Barely there — I forget to eat
Smaller than before but present
Pretty normal

Sleep & signals.

Usual wake time
Typical hours of sleep
Sleep issues
I just don't get enough
Snoring / possible sleep apnea
I wake up in the night
Wearable
Apple Watch
Oura
WHOOP
None yet (we'll set you up — member discount)

One more — it matters for bone.

Menopause changes how aggressively we protect bone density during weight loss. This is one of the most overlooked parts of GLP-1 coaching — not here.

Pre-menopausal
Perimenopausal
Post-menopausal
Prefer not to say