Free · 10 minutes

The Baseline Score

The scale cannot tell you whether you are losing fat or muscle. This can.

Eight quick questions and one 30-second physical test. You get a score to measure against, your daily protein target, and your training minimum.

1 of 8

First, how old are you?

Protein needs and strength expectations both shift after 50, so this changes your numbers.

years

What do you weigh today?

Roughly is fine. This sets your protein target, and it updates every time you re-test.

lb

And your height?

Used with your waist. The two together say far more about body composition than weight on its own.

ft
in
4'10"5'2" 5'6"5'10"6'2"

Already, from that alone

0g

of protein a day, roughly 0g at each of three meals.

That is your target, not a range. It is the single highest-leverage number in the whole protocol, and most people on a GLP-1 are well under it without knowing.

Measure your waist.

At the navel, tape snug but not compressing, at the end of a normal breath out.

LEVEL, AT THE NAVEL SNUG, NOT TIGHT no dent in the skin
Breathe out normally first, then measure. Do it the same way every time. Consistency between your two measurements matters far more than getting the absolute number exactly right.
inches

Now the part that actually measures something.

The 30-second sit-to-stand is a validated screen clinicians use for lower-body strength. You need a chair and a timer.

SIT RISE STAND
Arms stay crossed the whole time. Stand all the way up, sit all the way down, and count every full stand you complete in 30 seconds.

How many full stands can you do in 30 seconds? Hold a wall if you need to. Stop if anything hurts. Just do it the same way when you re-test.

stands

Where are you in this?

This decides which version of the protocol fits you.

weeks

Where should your plan go?

Your Baseline Score, your protein target, and your four-week protocol. Free, no card.

We use your numbers to build your plan and to compare against your re-test. Nothing else.