A GLP-1 Journey System

The medication is the simple part. This organizes everything else.

A calm system for your GLP-1 journey. Protein, strength, hydration, and your doctor visits, all in one place, guided by your own care team.

Get on the founding list
The Protein First Method planner cover
Why I built this

When I began my own GLP-1 journey, I expected the medication to be the big adjustment. I was wrong. The medication turned out to be the simple part. What caught me off guard was everything around it. The protein I was supposed to eat. The strength I was supposed to protect. The questions I meant to ask my doctor and then forgot the moment I sat down in the exam room.

All of it lived on sticky notes, in my phone, and in the back of my mind. I am organized by nature, and even I felt scattered. So I went looking for one system that could hold all of it. I did not find it. So I built it.

Keith D. Terry

How it works

The whole method fits in five minutes a day

You do not need hours. You need a simple rhythm you can actually keep.

TWO MINUTES A DAY

The daily check in

Check off protein, movement, and water. Write one honest line about how you felt. That is the habit, and it is the engine of the whole system.

TEN MINUTES A WEEK

The weekly review

Look back, notice a pattern, and set one focus for the days ahead. Capture any side effect worth mentioning to your care team.

ONE PAGE PER VISIT

The appointment summary

Walk in prepared. Your questions, your symptom log, and a clear summary, so the short time with your provider is spent well.

What makes it different

Not another tracker. A system built around what matters most.

The difference

The Doctor Visit Command Center

Prepare your questions, log your symptoms in a page you hand across the desk, and carry a one page summary into every appointment. Most tools track the past. This one prepares you for the conversation.

Strength first

Strength and function notes

Weight is only part of the story. Notice how everyday tasks feel, from rising out of a chair to carrying groceries, and bring real observations to your care team.

The long view

Maintenance and off ramp

The first ninety days build the habit. This carries you into the months after, whether you continue, maintain, or step away with your provider. Almost nothing else covers this.

What is inside

A complete system, organized so you always know the next step

PrintablePrint and write by hand
Type to fillFill it on your device
US Letter and A4Sized for anywhere
Instant downloadYours right away
See inside

Real pages, not just a pretty cover

The method in five minutes page
The daily and weekly rhythm
One page appointment summary
The one page appointment summary
A weekly spread
A weekly spread from the thirteen week rhythm
A word from Keith

See how it works, from the person who built it

Your welcome video goes here.
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Keith D. Terry created The Protein First Method from his own GLP-1 journey. He is not a physician or a dietitian, and this is not medical advice. It is a personal organizing tool, shaped by lived experience and built to help you work more closely with your own care team.

An honest promise

This organizes your care. It never replaces it.

The Protein First Method never tells you what to eat, how to exercise, or how to manage your medication. Every target is a space to write down what your own provider tells you. The short educational notes are general, and each one points you back to your care team. When in doubt, ask your provider.

Questions

Good to know

Who is this for?

Adults using a GLP-1 medication who want a simple system to stay organized around nutrition, strength, hydration, and their medical appointments. It is built to be useful across adulthood.

Is this medical advice?

No. It is a personal organizing tool, not medical advice. It helps you record and follow the guidance your own care team gives you, and it always points you back to your provider.

How do I use it?

It is a digital download. Print it and write by hand, or type directly into the fillable version on your computer or tablet, then save it. It comes in US Letter and A4.

Do I need any special app?

No. The fillable version works in any standard PDF reader. There is nothing complicated to learn before you get value.

Be among the first

Join the founding list

Founding members are the first to receive The Protein First Method, at the founding price, before it opens more widely. Add your email and I will let you know the moment it is ready.