Are You Doing
GLP-1 Right?
Answer five questions. We'll show you exactly where you're vulnerable — and how we close those gaps. Built from three years of coaching about a hundred GLP-1 clients, four miles from Mayo Clinic.
Where Are You In Your
GLP-1 Journey?
There's no wrong answer. The best protocol depends on the phase you're in.
Which Of These Are You
Currently Doing?
Be honest. This is for you, not us. The point is to find your gaps so we can show you exactly how we'd close them.
Where Are You?
We coach in-person at our gym in Rochester, hybrid for clients nearby, and fully remote via Blueprint 360 for everyone else. Same protocol either way.
What's Your Biggest
Concern Right Now?
Pick the one that wakes you up at 3am. We'll address it specifically in your readiness profile.
Last Step — Who Are You?
Drop your name and email. Your readiness profile shows up immediately on the next screen — we just need this so we can follow up if you book a consult.
Here's What We See, There.
Where We Close The Gap.
0 ItemsWhat You're Already Doing.
0 Items—
Send My Profile
+ Book My Free Consult.
One click sends Matthew your full profile — your answers, your gaps, your goals. He'll personally review it and reach out within 24 hours to set up a free 30-min consult.
The Scale Drops.
So Does Your Muscle.
The trials are public. The body composition data is public. Roughly one-third of weight lost on a GLP-1 is lean tissue — sometimes as high as 40%. Nobody mentioned it when they wrote the script.
Other Gyms Treat GLP-1
Like A Marketing Buzzword.
We've spent three years actually doing the work. Body comp scans, protein math, training prescriptions, lab tracking, off-ramp protocols — all of it. This isn't an add-on track. It's how we coach.
From Mayo.
Of Protocols.
Active Clients.
Arnold, FHC.
Anchor + Flex.
The Framework We Coach On.
Side effects rotate. Energy fluctuates. The dose titrates. Across that landscape, five things don't move. Five things flex with the body. Everyone's anchor is the same. Everyone's flex looks different.
Non-Negotiable.
- The protein floor. Daily minimum. Every day. Especially bad days.
- Resistance training present. Frequency flexes. Showing up doesn't.
- Body composition measured. Not the scale alone. Ever.
- Provider coordination. Medication decisions stay with your doctor.
- The off-ramp is a phase. Coached. Not improvised.
Adaptive.
- Training intensity rotates with nausea, energy, sleep.
- Protein source shifts as taste and tolerance shift.
- Meal frequency increases as meal size collapses.
- Conditioning volume grows as appetite returns.
- Session length shortens and extends day-to-day.
Five Steps. Every Client.
We don't bolt GLP-friendly onto our normal coaching. It's the operating system. From first conversation to off-ramp, every client moves through the same five phases.
Intake
Baseline
Build
Coach
Off-Ramp
Everyone Coaches
The Way Down.
We Coach The Way Out.
Two-thirds of weight is regained within a year of stopping a GLP-1. The reason is almost always the same — no muscle built underneath, no food system in place, no coach in the room when the medication stops doing the work.
We start the off-ramp 12 weeks before you taper. We rehearse hunger return, build the food prep system, bump protein to its upper bound, and audit strength markers. You walk out of the medication with infrastructure, not just a smaller body.
And if you've already stopped and you're regaining? No shame. Same protocol. The metabolic infrastructure is rebuildable.
Three Phases.
Six Months.
-3 mo
0 to +3 mo
+3 to +12 mo
In Person. Remote. Hybrid.
Same protocol. Same coach. Three formats, depending on where you are and how you want to work.
Common Questions.
Do I Have To Be On A GLP-1 Yet?
No. Considering one is the best time to start. We do baseline labs, body comp, and build your training habit before the medication even shows up. The protocol works better with runway.
I'm Older. Is This For Me?
Especially for you. Lean mass loss matters more after 60. Protein floor goes higher (2.0 g/kg minimum), resistance training is non-negotiable, and dose titration usually goes slower than the manufacturer schedule.
I've Already Stopped. Now What?
No shame. Two-thirds of patients regain — that's the unsupported pathway, not a personal failure. Same protocol. We build the metabolic infrastructure that should've been there the first time.
Can I Still Do CrossFit?
Yes — eventually. Our AMP class (CrossFit-flavored) is the move once appetite, recovery, and energy support it. Most GLP-1 clients start in our BUILT track and earn the move to AMP around month three or four.
Do You Coordinate With Mayo?
Yes. When clients give us permission, we coordinate directly with their prescribing provider — body comp data, lab tracking, and structured taper support. Provider notes available on request.
How Much Does It Cost?
Format-dependent. Detour membership pricing on our services page. Hybrid and remote pricing varies by frequency of coaching contact. We figure out fit in the free consult before anyone talks numbers.
Do You Take Insurance?
No. We're a gym and a coaching practice, not a medical clinic. Some HSAs and FSAs reimburse memberships — check with your administrator. We can provide receipts.
Will You Tell Me What To Eat?
We'll tell you how to hit your protein floor. Beyond that, we coach principles — meal timing, protein-first ordering, soft proteins during nausea, food prep systems. Not meal plans. You'll have the framework, not a script.
& Other Providers.
Book A Free
30-Min Consult.
We'll talk about where you are, where you're trying to land, and whether we're the right room for it. No pressure. No surprise sales. A real conversation.