Protocol Care

11/21/2025

A common misconception is that GLP-1 medications are a band-aid solution. They are not. When paired with the right habits, they become a long-term tool for sustainable health.

Dr. Rue Laka breaks down the two non-negotiables for protecting your metabolism and preserving lean muscle while on a GLP-1: consistent strength training and adequate protein intake. Lifting real weight and hitting meaningful protein targets prevents the muscle loss that often accompanies rapid weight reduction.

11/03/2025

10/30/2025

Your stride tells a story! GAIT analysis is more than just walking or running – it’s about understanding how your body moves and uncovering the keys to better performance, improved posture, and injury prevention. Whether you're an athlete, fitness enthusiast, or just looking to move pain-free, GAIT analysis helps you step confidently toward your goals. Ready to elevate your movement? Let’s take that first step!

10/28/2025

Being skinny on the outside doesn’t always mean healthy on the inside.

Hidden visceral fat—fat stored around your organs—can occur even in individuals who appear thin. This ‘skinny fat’ phenomenon may put you at risk for conditions like heart disease, insulin resistance, and poor gut health.

The key? Focus on building muscle, improving nutrition, and supporting your metabolism, not just weight loss. Health is about balance, strength, and what’s happening beneath the surface.

Prioritize your health from the inside out. You’ve got this.

10/23/2025

Visceral fat vs. "vanity" fat—knowing the difference matters! While visible fat (like the kind just under your skin) often catches our eye, it’s the hidden visceral fat around our organs that has a bigger impact on health. Unlike “vanity fat,” visceral fat is linked to issues like heart disease and diabetes. So, next time you think about body goals, remember that true wellness goes beyond what we see.

10/20/2025

Curious about your body composition? A DEXA scan provides the most accurate breakdown of fat, muscle, and bone density. Whether you're tracking fitness progress, focusing on health goals, or gaining insights into your overall health, DEXA scans offer the data you need to take control of your well-being. Knowledge is power.

10/20/2025

Protocol has officially arrived in NYC.

We’ve partnered with Sene Medical to bring personalized, proactive, and data-driven longevity care to the city’s high performers.

Founding members move fast, the first 10 to join will receive a $250 credit toward their annual membership.

Visit the link in our bio to learn more!

Because your health deserves the same energy as your ambition.

10/15/2025

Ever wonder how many calories your body burns at rest?

A Resting Metabolic Rate (RMR) test gives you the science-backed insights you need to fuel your body effectively and crush your health goals.

10/13/2025

Did you know your VO2 max—the measure of how much oxygen your body can use during exercise—plays a huge role in your long-term health and fitness?

As we age, VO2 max naturally declines, but the good news? You can slow the process and even maintain it with consistent effort!

Here’s the secret: Work at 60–80% of your VO2 max (a.k.a. moderate to high-intensity exercise) regularly. Think brisk walks, cycling, or interval training. It’s all about keeping your heart and lungs working efficiently as the years go by.

A strong VO2 max isn’t just about performance—it’s about longevity. Stay active, keep breathing deep, and give your future self the gift of vitality.

10/10/2025

VO2 max testing: the ultimate measure of endurance, whether you're on the bike or hitting the pavement.

While running VO2 max tests typically yield higher numbers due to greater muscle activation, cycling tests are just as valuable for precision training and tracking fitness—especially for cyclists and triathletes. The best part? Both tests provide deep insights into your aerobic capacity and help you optimize your performance, no matter how you move.

So, which one would you choose, pedals or sneakers? Let us know below!

10/08/2025

A VO2 max test measures the maximum amount of oxygen your body can utilize during intense exercise, providing a powerful indicator of cardiovascular fitness and endurance.

Here's how it works: During the test, you'll exercise on a treadmill or stationary bike, while wearing a mask that monitors your oxygen intake and carbon dioxide output. The intensity gradually increases, allowing the test to measure your peak aerobic capacity accurately.

VO2 max results offer insights into your fitness level, help tailor training programs, and can even predict endurance performance. For anyone serious about reaching peak fitness, a VO2 max test is an invaluable tool.

10/07/2025

Your body is unique—so why rely on one-size-fits-all health advice? DEXA scans, GAIT analysis, and VO2 Max tests provide personalized insights that go beyond the basics.

DEXA Scans show your true body composition, helping you understand muscle vs. fat distribution.
GAIT Analysis reveals how you move, allowing you to prevent injuries and optimize performance.
VO2 Max Testing measures your endurance potential, offering a deeper view into your cardiovascular health.

These tools provide data-driven insights tailored just for you, helping you stay at your best. It’s time to move beyond the surface and take charge of your health from the inside out.