The Drop Approach
Personalized. Data-Informed. Sustainable.
There is no universal protocol. Drop Protocol & Vitality starts with the person: your goals, your lifestyle, your biomarkers. Then it builds the strategy around you.
The Drop Method
Assess. Build. Execute. Measure. Refine.
Five disciplined phases that turn your goals, lifestyle and biomarkers into one clear, actionable plan, and keep improving it, cycle after cycle.
- 01
Assess
We start with the person. Your comprehensive intake, health history, lifestyle, goals and biomarker data are reviewed to establish a clear, honest baseline, so every recommendation is grounded in your reality, not a template.
- 02
Build
Your personalized protocol is built around your data and your life. Nutrition, training, supplement strategy and recovery come together in one clear plan, delivered in plain language through your private dashboard.
- 03
Execute
You put the plan into action with structure and support. Weekly scheduled check-ins, clear next steps and consistent accountability keep you moving, even when life gets busy.
- 04
Measure
Progress is tracked with real data: your check-ins, lab trends, training response and feedback. We measure what's actually happening so decisions are based on evidence, not guesswork.
- 05
Refine
Your protocol improves over time. Adjustments are made based on how your body responds, and each 90-day cycle ends with a reassessment that sharpens the plan for the next one.
How It Fits Together
Understand the Individual. Then Build the Strategy.
Biomarkers, goals and lifestyle context inform nutrition, training, supplement strategy and recovery, which come together as your personalized protocol.
Assess
Goals + Biomarkers + Lifestyle + Current Approach
Build
Nutrition + Training + Supplement Strategy + Recovery
Execute
Measure
Refine
This complements the Drop Method: 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. It helps establish your baseline and identify priorities. It is not used to diagnose disease or medically treat laboratory abnormalities. Laboratory testing is purchased separately from an independent provider.
The Six Foundations
Considered Together, Not Separately
Biomarkers, nutrition, training, supplement strategy, recovery and lifestyle each inform the others.
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.
Your protocol has to survive your calendar.
What Makes Us Different
Not Another Generic Program
Biomarker-informed
Your plan starts with real laboratory data, not guesswork. We measure, assess and adjust based on how your body actually responds.
Truly personalized
No templates. Every recommendation reflects your health history, goals, lifestyle and training capacity.
Structured 90-day cycles
Clear phases, defined milestones and measurable progress. You always know where you are and what's next.
Weekly coaching
Regular scheduled check-ins with feedback, accountability and adjustments, not a PDF you're left to interpret alone.
Built for real life
Real life is part of the protocol. Your plan has to survive your calendar: work, family, travel and everything in between.
Data-driven refinement
Your protocol improves over time based on real-world progress, lab trends and your feedback.
Setting Expectations
What You Can Expect
Results depend on
- Your starting point and current health
- Consistency with your protocol
- How your body responds to training, nutrition and recovery
- Lifestyle factors: sleep, stress and daily habits
What we provide
- Clear, actionable guidance based on your data
- Structure, accountability and weekly support
- Adjustments based on real-world progress
- A private dashboard to track everything
Results vary by individual. We provide coaching, education and lifestyle guidance, not medical care. Decisions requiring medical supervision should be made with an appropriately licensed healthcare professional.