Personalized Health & Performance Coaching
Your goals are personal. Your protocol should be too.
Drop Protocol & Vitality turns your goals, lifestyle and biomarker data into one clear, personalized plan. Then it refines it week by week with real coaching, so your energy, strength and vitality keep improving long after the first 90 days.
- structured cycles
- 90-Day
- structured cycles
- coaching check-ins
- Weekly
- coaching check-ins
- personalized protocols
- 100%
- personalized protocols
The Promise
Less fatigue. More strength. Renewed vitality.
Our Philosophy
Health isn't the end goal. It's the foundation for everything else.
When your health improves, everything improves: how you perform at work, how you show up at home, and how you feel every day. That's why real life is part of the protocol: your plan has to survive your calendar, not the other way around.
There is no universal protocol. Start with the person. Then build the strategy.
The Drop Method
Five Phases. One Clear Path.
Every protocol moves through the same disciplined cycle, so you always know where you are, what's next and why.
- 01
Assess
We start with the person: your goals, health history, lifestyle and biomarker data, to establish a clear, honest baseline.
- 02
Build
Your personalized protocol is built around your data, your preferences and your real life: nutrition, training, recovery, lifestyle and supplement strategy.
- 03
Execute
You put the plan into action with structure, accountability and weekly scheduled check-ins to keep you on track.
- 04
Measure
We track real-world progress, lab trends and your feedback, so decisions are based on data, not guesswork.
- 05
Refine
Your protocol improves over time. Adjustments are made based on how your body actually responds, cycle after cycle.
How It Fits Together
Assess the Individual. Then Build the Strategy.
Biomarkers, goals and lifestyle context inform nutrition, training, supplement strategy and recovery, which come together as one personalized protocol.
Assess
Understand the individual
Goals + Biomarkers + Lifestyle + Current Approach
Build
Build the strategy into one personalized protocol
Nutrition + Training + Supplement Strategy + Recovery
Execute
Put the protocol into real life
Measure
Track how your body actually responds
Refine
Adjust the protocol as circumstances change
Assess → Build → Execute → Measure → Refine
Biomarkers
Your biomarkers don't exist in isolation.
Objective laboratory information is considered alongside your goals, nutrition, training, recovery, lifestyle and current supplement strategy to build a more informed picture of where you are and what deserves attention next.
Laboratory information is used for educational and coaching context. Laboratory testing is purchased separately from an independent provider. Drop Protocol does not diagnose disease or medically treat laboratory abnormalities.
Built on Six Foundations
The Six Foundations of Vitality
Biomarkers, nutrition, training, supplement strategy, recovery and lifestyle are considered together, not as separate generic services.
Biomarkers
Objective laboratory information provides additional context about your starting point and helps identify the areas that deserve attention. Biomarkers are considered alongside your goals, lifestyle, nutrition, training, recovery and current supplement use.
Nutrition
Nutrition without the meal-plan mentality. Personalized Coaching clients receive individualized daily targets for total calories, protein, carbohydrates and fats, developed around goals, body composition objectives, training, performance, recovery, lifestyle and relevant biomarker context, and adjusted as circumstances change.
Training
Personalized Coaching clients receive an individualized exercise program based on goals, experience, capabilities, schedule, available equipment, performance objectives, recovery and progress. Training never exists independently from nutrition, recovery and the broader protocol.
Supplement Strategy
A central part of the approach, not an afterthought. Current supplements are reviewed, evaluated against your goals and broader strategy, simplified where appropriate, and built into an individualized supplement strategy that is adjusted over time within the scope of coaching.
Recovery
Sleep, stress, training demands, fatigue, lifestyle workload and recovery patterns are all considered, because recovery influences how nutrition and training strategies are structured and adjusted.
Lifestyle
Career, family, travel, schedule, habits and real-world constraints matter. Real life is part of the protocol: your protocol has to survive your calendar.
Nutrition without the meal-plan mentality.
Personalized Coaching clients receive individualized daily targets for total calories, protein, carbohydrates and fats: measurable targets and coaching support, with the flexibility to build them into real life. No recipe libraries, no prescribed menus.
Services
Choose Where to Start
Three services, one goal: a personalized plan that works for your body, your life and your goals. Laboratory testing is separate.
30 minutes
Strategy Session
$60
An optional entry point for people who are unsure where to start. A focused conversation about your goals, health history and lifestyle to help you find the right path forward.
- 30-minute focused conversation
- Health history review
- Goal setting
- Service recommendation
one-time
Biomarker Assessment & Personalized Protocol
$350
A comprehensive review of your intake, lifestyle, nutrition, training, recovery, biomarkers and supplement use, turned into a clear, personalized protocol delivered in plain language. Strategic recommendations included; calorie/macronutrient targets and exercise programming are coaching deliverables.
- Comprehensive intake & goal assessment
- Biomarker, nutrition, training & recovery review
- Supplement review & personalized protocol development
- One-on-one protocol review session
3-month minimum
Personalized Coaching
$450/mo
Ongoing one-on-one coaching through your 90-day cycle: weekly scheduled check-ins, adjustments and accountability, so your protocol evolves as your body responds.
- Personalized calorie & macronutrient targets (calories, protein, carbohydrates, fats)
- Individualized exercise program
- Ongoing supplement strategy & adjustments
- Weekly scheduled check-ins & biomarker context for reassessment
Your Private Portal
Everything in One Private Place
Your enrollment, intake, laboratory uploads, personalized protocol, weekly check-ins and payment history all live in a secure client portal that only you and your coach can see.
Comprehensive intake
Your goals, lifestyle context and current approach, in your own words.
Laboratory uploads
Upload your results to your private portal. We never sell your laboratory information or use it for advertising. Access is limited to delivering your coaching and the service providers that operate the platform.
Your personalized protocol
Nutrition targets, training, supplement strategy and recovery in one document.
Weekly check-ins
A short structured check-in each week so your protocol can be refined.
Billing history
Every payment and your current coaching cycle status, clearly stated.
Common Questions
Before You Begin
Do I need to be an athlete?
No. Drop Protocol & Vitality works with adults at every level, from complete beginners to experienced lifters. Your protocol is built around your starting point, your capacity and your life.
Is this a medical service?
No. We provide coaching, education and lifestyle guidance, not medical care. We do not diagnose, treat, cure or prevent disease. Decisions requiring medical supervision should be made with an appropriately licensed healthcare professional.
How is this different from a generic program?
There is no universal protocol. Your plan starts with your biomarkers, your health history and your lifestyle, and is refined weekly based on how your body actually responds.
Your Protocol Has to Survive Your Calendar.
Build a plan that works for your body, your life and your goals, and start feeling the difference within your first 90 days.