Step 01
Lab review
Your full 68-marker panel — The LMNL Health Baseline. Metabolic, hormonal, thyroid, adrenal, inflammation, micronutrient, iron, CBC. Not a standard panel — the full picture.
Metabolic Alignment Protocol
16 weeks. The full picture. A plan built around what we actually find.
You've done the right things and still don't feel like yourself. MAP is 16 weeks, 1:1, built around your actual labs — not a template. I run your full 68-marker panel, sit with the data, and build your protocol from what we find. We run the panel again at Week 14 so you see exactly what changed.
01
Who MAP is for
Busy adults who've done the right things — and still don't feel right.
You've probably tried most of it. Dialing in your diet, running a training program or two, maybe stacking supplements someone online swore by. Your labs came back "normal." Your doctor shrugged. You're still tired. Still heavier than you want to be. Still wondering why nothing is landing the way it used to.
That's the gap MAP is built for. Not a place to start from zero — a place to start from where your data actually is, and build from there.
02
How MAP works
Step 02
Constraint ID
We find the one or two things actually limiting you — building from what the data shows, not from what worked for someone else.
Step 03
Protocol execution
A structured 16-week plan around your specific findings. Principle-based habits, lifestyle, and nutrition.
Step 04
Before / after proof
Repeat panel at Week 14. You see exactly what moved, what didn't, and why — in numbers, not just in how you feel.
03
Why these specific labs
A number on a page is one thing. Seeing the biology behind it is different.
I've been looking at my own bloodwork since I was 18 — microscopy first, pulled together through a family connection when I was still training as a young athlete. The moment it clicked: seeing red blood cells on a slide and realizing I could tell, just from their shape, whether oxygen transport was suboptimal. That was the hook.
That visceral relationship to the data is what drives MAP. A standard lab panel checks a narrow set of markers against population averages. What it misses is how the markers interact — which is where the real signal lives. Fasting glucose can look fine while fasting insulin is already elevated. T4 can be adequate while T3 conversion is failing under chronic stress. The DHEA-S to cortisol ratio can tell you whether your body is in a building state or a breaking-down state — a distinction a basic panel would never surface.
That's why we run 68 markers, not the 15 or 20 your primary care doctor would order. Every marker is there for a reason. No padding.
04
The LMNL Health Baseline — 68 markers
One panel, run day one — the full picture of how your body is processing energy, managing blood sugar, balancing hormones, and handling stress. Six categories, each telling a different part of the story.
Category 01
Blood sugar & metabolism
Where early insulin resistance first shows up. Fasting insulin catches dysfunction years before fasting glucose will. Markers: Fasting Glucose, Fasting Insulin, HbA1c, Uric Acid.
Category 02
Lipids & cardiovascular
Your actual cardiovascular risk — not just total cholesterol. Apo B and the ApoB/ApoA1 ratio tell the real story. Markers: Total Cholesterol, LDL, HDL, Triglycerides, Apo B, Apo A1, Lp(a).
Category 03
Liver
Metabolic load shows up here first. Fatty-liver patterns are often detectable years before a doctor flags them. Markers: ALT, AST, ALP, GGT, Albumin, Bilirubin, Total Protein.
Category 04
Thyroid & sex hormones
Whether your body is producing hormones and whether your tissues can actually use them. SHBG and Free Testosterone tell a very different story than Total T. Markers: TSH, Free T3, Free T4, Anti-Tg, Anti-TPO, Testosterone, Free Testosterone, SHBG, Estradiol, FSH, LH, Prolactin.
Category 05
Adrenal, stress & inflammation
Whether your body is in a building state or a breaking-down state. The DHEA-S to cortisol relationship and hs-CRP surface what a basic panel never would. Markers: Morning Cortisol, DHEA-S, hs-CRP.
Category 06
Micronutrients, iron & foundational systems
Vitamin D, B12, folate, and iron studies are silent drivers of energy, mood, and sleep — and homocysteine reads your methylation. Rounds out with the kidney panel, electrolytes, and full CBC. Markers: 25-OH Vitamin D, Vitamin B12, Folate, Homocysteine, Ferritin, TIBC, Transferrin Saturation, plus kidney, electrolyte, and CBC panels.
05
Reading the hormone & stress axis
The panel goes deeper than metabolism — into the stress response and hormone axis driving the patterns underneath how you feel.
Cortisol, DHEA-S, the reproductive hormones, and thyroid antibodies are all in the baseline panel from day one — so the full picture is there before our first call. The patterns I'm reading for:
- Persistent fatigue, poor sleep, slow recovery
- Brain fog, mood shifts, or loss of drive
- Body composition resistance despite consistent effort
- Libido or recovery concerns
- High stress sensitivity — difficulty unwinding
When the data and your lived experience point this direction, we shift emphasis toward the hormone-and-stress axis. When they don't, we stay focused on the metabolic foundation.
The DHEA-S : Cortisol relationship drives a lot of the protocol decisions.
06
The 16-week schedule
Six keystone 1:1 calls. Weekly async check-ins between them. 1:1 messaging access throughout.
Week 01
Kickoff
Map your Wheel of Life, full review of your baseline labs, set direction, build your starting protocol.
Week 02
Early check
How things are landing so far. First protocol adjustments based on what's working and what isn't.
Week 04
Refinement
Progress review. Refine the protocol against real feedback from the last month.
Week 08
Mid-program
Assess trajectory. Refine the protocol against where the data and your lived experience are by the midpoint.
Week 14
Follow-up lab review
Repeat 68-marker panel results. What moved, what didn't, and why.
Week 16
Close-out
Before/after comparison. Clear maintenance plan. What's next.
07
Your practitioner
Keagan Barnes
Metabolic Health Coach · Founder, LMNL Health
Here's what 16 weeks with me actually looks like.
I spend hours in your data before our first call — I want to know what I'm looking at before we sit down together. Between calls, I stay in 1:1 messaging with you. Your weekly async check-ins take you about two minutes; they take me longer, and that's the point. The goal isn't to pile more on your plate — it's to build something sustainable.
I'll tell you what I actually see in your numbers, not what's easiest to say. If the data says try something, I'll explain why. If something isn't working, I'll be the one to call it.
That's the work. Nothing more, nothing less.
08
What's included
- Six 1:1 calls Weeks 1, 2, 4, 8, 14, and 16. Kickoff through close-out.
- Weekly async check-ins Two minutes of your time. Keeps me in your week without crowding it.
- 1:1 messaging access Direct line to me throughout the 16 weeks. Not a ticket system.
- Full 68-marker panel at baseline The LMNL Health Baseline — metabolic, hormone, and stress markers, run day one.
- Follow-up 68-marker panel at Week 14 Same panel, so the before/after comparison is apples-to-apples.
- Baseline metabolic report Full snapshot of where we're starting from, translated into plain language.
- Before / after comparison report Side-by-side view of exactly what moved, how much, and why.
Not standard in MAP
Covered on a case-by-case basis
- Medical Partner Coordination — pharmaceutical intervention. If the data warrants it, we coordinate care with a medical partner. That treatment is billed separately through the partner — I don't prescribe.
- Supplements. Recommended when the data says so, purchased directly through standard retailers.
- Labs if you've already run a recent panel through the LMNL Rupa LabShop. We can use those for baseline and run only the Week 14 follow-up as part of MAP. We'll cover the details on the call.
09
What this work looks like
Before I formalized the Metabolic Alignment Protocol, I was doing this work 1:1 with individual clients — same principles, same lab depth, same structure. Here's what a year of that work produced for John.
"I'm down 65 pounds, my bloodwork is the best it's ever been, and I have the energy like I was 20 again."
−65 lbs
Weight
sustained
sustained
69
Triglycerides
from 400s
from 400s
0
Medications
from 6–8
from 6–8
91st
VO2 Max
percentile · age 52
percentile · age 52
One client, not a guarantee. John's outcomes came from 12+ months of consistent work, coordinated with a medical partner. Individual results vary with effort, starting point, and medical factors — what's consistent is the approach.
10
Questions you might have
How is this different from working with my primary care doctor?
Your PCP has about fifteen minutes with you and is looking for disease. I spend hours in your data and am looking for the patterns between markers — what's actually driving how you feel. MAP is complementary to medical care, not a replacement. If you want me to share findings with your doctor, I will.
What if I've already run a recent lab panel?
If it's recent and it was run through the LMNL Rupa LabShop, we can use those labs as your baseline and run only the Week 14 follow-up. We walk through the details on our intro call.
Who's MAP NOT for?
People looking for a quick fix. People who want a template they can follow without context. People who aren't ready to do the work on habits, lifestyle, and nutrition. MAP is a 16-week commitment to specific, principle-based work. If that doesn't match where you're at, it's not the right fit — and I'll tell you that honestly on the call.
What kind of time does it actually take each week?
Six 1:1 calls across the 16 weeks — a 60-minute kickoff at Week 1, 30-minute coaching calls at Weeks 2, 4, 8, and 16, and a 45-minute follow-up lab review at Week 14. Weekly async check-ins are about two minutes of your time. The bigger commitment is applying what we build together — habits and lifestyle don't change in the call, they change in the rest of the week.
What if the data suggests I need pharmaceutical intervention?
If your panel findings warrant pharmaceutical support, we coordinate care with a medical partner. That care is billed separately by the partner. I don't prescribe, and I don't pretend to.
What happens after the 16 weeks?
You walk away with a before/after comparison, a clear picture of what moved and why, and a maintenance plan. Ongoing support options are discussed on your final call if they're useful for you — no push, no default upsell.
What does this cost?
Pricing, what's included, and whether MAP is the right fit get covered on our intro call. MAP is a premium 1:1 program — we walk through the details together so you can make an informed decision without pressure.