The Baseline Score
The scale tells you how much you lost. It cannot tell you what you lost.
Nine questions. No tape measure, no chair, no timer, no app. You can do the whole thing without standing up.
- 1 A number to measure against. Not a weight. A score for how likely you are to lose muscle, built from how fast the weight is coming off, what you are eating, and what you are doing.
- 2 Your daily protein target. Worked out from your own body weight against published guidance of 1.2 to 1.6 g/kg, not a range. At 190 pounds that is 138 grams a day, and it recalculates every time you re-test because your target falls as you do.
- 3 Your training minimum. The smallest amount that protects what you have, written so you could start this week without a gym.
- 4 A re-test in four weeks. One number now is a snapshot. Two is a direction, and direction is the only thing that tells you if it is working. Every input is something you can change, so there is something real to move.
1 of 9
Where are you with a GLP-1?
This changes the whole assessment, so it is worth getting right.
Which one, and how long?
Different medications and different stages need different versions of the plan.
Your age and your weight today.
Roughly is fine on the weight. These two alone give us your protein target, and it updates every time you re-test.
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.
How much has come off, and over how long?
Best guess is fine. How fast weight comes off matters more than how much, and this is the part most plans ignore.
If you have not lost any yet, put 0 and 1.
Where are you with menopause?
Oestrogen affects how the body holds on to muscle and bone, so this genuinely changes your plan rather than just being on the form.
Two quick ones about this week.
Rough is fine. Nobody is checking, and a guess tells us more than a blank.
When you think about the next year, what worries you most?
There is no right answer. Pick the one that actually sits with you.
Where should your plan go?
Your score, your protein target, and your four-week plan. Free, no card.
We use your numbers to build your plan and to compare against your re-test. Nothing else.
Your muscle risk score
What is driving your number
Every one of those is something you can move this month. That is the point of scoring it this way rather than scoring your body.
Before you go anywhere, one thing you can use tomorrow
Most people save protein for dinner. That is backwards on a GLP-1.
Appetite is largest when you wake and shrinks all day, so the meal you are most able to eat is the one almost nobody puts protein in. Move it to the front and you bank the hardest third before the day gets a vote.
Tomorrow morning
One cup of Greek yogurt with a scoop of protein powder stirred through it. 41g
That is 30% of your 0g, eaten before you have had to decide anything else. It takes a minute and there is nothing to cook.
That is genuinely yours, whatever you do next. If dairy is out, the same trick works with a shake in soy milk and two eggs.
And the other two meals
Breakfast is the easy one. The rest of the day is the problem.
Your target is 0g a day. If that sounds impossible on the days food is difficult, that is the single most common thing women on a GLP-1 tell us, and it is a food problem rather than a willpower one.
The Protein Fix is what to actually eat: ten foods ranked by protein per mouthful, three days written out for three levels of appetite, a floor for the days nausea wins, and a version for you if you avoid meat or dairy.
$29 today, and you get it on the next screen
That includes your first 30 days in the Baseline Room. After that it is $19 a month unless you cancel, and cancelling is one click.
What happens now
Your four-week plan is on its way to your inbox with these numbers built in. Write your score down somewhere, or just keep the email.
In four weeks you answer the same questions again. One score is a snapshot. Two is a direction, and direction is the only thing that tells you whether any of this is working.
And if you want the whole thing done with you
Twelve women start together on Saturday 5 September
The Baseline Room is the guided version: a private group of twelve, and the same ten minute test on the first Saturday of every month so you are measuring against yourself with other people doing it on the same morning.
- Your physical baseline, taken properly, on day one
- The protocol, built around your own numbers and recalculated each re-test
- A group of twelve, not a broadcast list
- A re-test every month, so you build a line rather than a snapshot
$19 a month, no joining fee. Cancel in one click.
Twelve seats because one person reads every check-in. When they are gone the next one is a month later.
This is a risk indicator built from known risk factors, not a diagnosis and not a measurement of your actual muscle. It says how likely you are to lose lean tissue given what you are doing now, and its real value is the change between two tests.