Fit By Sci(ence)

The SHAPE Protocol™

Free Assessment

What's Your SHAPE Score?

5 questions. 2 minutes. Find out exactly where your engine is breaking down — and what to fix first.

Question 1 of 5

How would you rate your average sleep quality?

I wake up exhausted no matter how long I sleep Hit or miss — some nights are fine, most aren't Mostly good, occasional rough nights Consistent quality sleep, wake up ready to go

Question 2 of 5

How much water do you drink on a typical day?

I barely drink water — coffee and other drinks are my main fluids I drink some water but probably not enough I hit close to half my bodyweight in ounces most days I consistently hit my daily water target without thinking about it

Question 3 of 5

How much do you move outside of structured workouts?

Desk to couch — barely move outside workouts Walk occasionally when I remember to A few intentional walks or active breaks per week Daily movement is a built-in habit

Question 4 of 5

How much protein do you eat on a typical day?

I don't track it and probably get very little I try to get protein in but have no idea if it's enough I'm intentional about protein — most meals have a solid source I consistently hit at or above my protein goal each day

Question 5 of 5

How consistent is your workout routine right now?

Not working out at all Sporadic — I start and stop 1–2 times per week, trying to be consistent 3+ times per week, consistent habit

Your Results

Your SHAPE Score

0

out of 15

Want Your Breakdown Sent to You?

Drop your email and I'll send you a breakdown of exactly which pillar to fix first.

Your Next Move

Get the 97% Framework Blueprint

The exact framework that shows where your engine is breaking down — and how to fix it in the right order.

Join the Free Community

Former athlete dads fixing their engines. Free access. No pitch.

Work With Jason

Apply for The SHAPE Protocol™

Ready to fix the engine for good? Apply for 1:1 coaching.

Retake the assessment

© 2026 Fit By Sci(ence) · fitbysci.com