Your 90-day journey
Week 1 of 13
Start30 days60 daysAssessment
Training
Nutrition
Mental
Recovery
Supplements
My Insights
30/60/90
This week's training
Tap a day to see your session
Mon
Lift A
Tue
Zone 2
Wed
Pilates
Thu
Lift B
Fri
Zone 2
Sat
Breath
Sun
Rest
Lift A — Full body
Goblet Squat
Chest tall, knees track toes
3×10–12
DB Chest Press
Shoulder blades packed
3×10
Cable Seated Row
Elbows drive back
3×10
Glute Bridge (weighted)
Full hip extension at top
3×12
Pallof Press
Don't rotate at the hips
3×10 ea
Dead Bug
Low back stays flat
3×8 ea
Your daily nutrition plan
Anti-inflammatory · Protein-anchored · Built from your DEXA data
2,000
Cal/day
130g
Protein
200g
Carbs
75g
Fats
7:00 AM
Breakfast — Protein anchor
3 whole eggs + 2 whites · spinach in olive oil · ½ avocado · 1 slice sourdough. Black coffee or green tea.
~420 cal · P 35g · C 28g · F 22g
10:00 AM
Mid-morning snack
Greek yogurt (plain) + 1 tbsp almond butter + ¼ cup blueberries. Skip on rest days.
~220 cal · P 18g · C 18g · F 8g
12:30 PM
Lunch — Anti-inflammatory bowl
4 oz salmon or chicken · ¾ cup quinoa · 1 cup roasted veg · olive oil + lemon. 2–3 Brazil nuts.
~520 cal · P 42g · C 52g · F 16g
3:30 PM
Pre-workout snack
2 rice cakes + 2 tbsp almond butter + ½ banana. On rest days: apple + string cheese.
~300 cal · P 8g · C 38g · F 12g
6:30 PM
Dinner — Largest protein meal
5–6 oz lean protein · 1 cup sweet potato or lentils · large green salad with olive oil + ACV · 1 tbsp ground flaxseed.
~560 cal · P 48g · C 52g · F 14g
8:30 PM
Evening — Sleep prep
¾ cup cottage cheese or casein shake + magnesium glycinate in warm water. Supports overnight recovery.
~180 cal · P 22g · C 8g · F 3g
Mental performance plan
Built from your mental baseline · Score 5.2/10 at assessment
Daily
Morning activation — 15 min
Before your phone: 5-min journaling (3 intentions + 1 thing you're grateful for) → 5-min breathwork → 5-min movement. This is the highest-ROI 15 minutes of your day for how you feel all morning.
3×/wk
In-club breathwork class
Box breathing and extended exhale protocols directly train your nervous system. The Saturday morning session is your anchor — treat it like a non-negotiable appointment. Pair with sauna afterward.
Weekly
1:1 check-in with your coach
30 minutes to review how you're really doing — wins, what was hard, what came up. Your coach is here to help you reframe and adjust. Show up honestly and it will move you faster than anything.
Weekly
Visualization practice — 10 min
Picture yourself completing your workouts, eating well, and feeling strong — even on hard days. Use the ALYZE Insights prompts. This trains confidence and follow-through as much as any physical session.
Month 2
Consider adding professional support
The highest performers combine coaching with professional mental health support. We can help connect you with a therapist who aligns with your health goals — no pressure, your choice.
Your in-club recovery plan
All modalities included in your membership · Frequency targets are data-driven
3–4×/wk
Infrared sauna — 20–30 min
Best after your Zone 2 sessions or in the evenings before bed. Directly supports your cardiovascular adaptation, stress hormones, and sleep quality — three of your biggest targets.
2–3×/wk
Cold plunge — 2–3 min
Pair with sauna for contrast therapy (Monday, Friday). Important: don't go immediately after lifting — wait at least 4 hours so you don't blunt your muscle-building signal.
3–4×/wk
Red light therapy — 10–15 min
Best in the morning or pre-workout. Supports energy at the cellular level — this is one of the most direct tools for your low-energy complaint alongside the other protocols.
2×/wk
PEMF therapy — 20 min
Wednesday and Sunday. Recovery, sleep architecture, and inflammation support. Great to do while resting between other modalities.
1–2×/wk
Aescape massage
Best Thursday after Lift B. Reduces the stress-hormone impact on your muscles — directly helps you hold onto the lean mass we're building together.
Monthly
HBOT (Hyperbaric Oxygen) — 60 min
Schedule your first session in Week 3. Tissue oxygenation, brain clarity, and energy support — target 6 sessions over your 90 days for full adaptation benefit.
Quarterly
HydraFacial — gifted by our Plastics Clinic partner
Schedule around Week 6 when your stress hormones start to normalize — you'll see a better response in your skin at that point. A $200 gift, included with your membership.
Your supplement stack
Each one chosen specifically for your lab data
Every supplement in your stack is connected to a specific result from your assessment. Tap the check when you've taken it for the day.
Vitamin K2 / D3 — 4,000 IU
With breakfast · Fat-soluble
Your Vitamin D was 32.6 — we want to get you to 50–70 for optimal hormone and immune function.
Omega-3 Fish Oil — 3g EPA/DHA
With your largest meal
Targeted for your ApoB and LDL levels — one of the most evidence-backed dietary interventions for your lipid panel.
Magnesium Glycinate — 400mg
30 min before bed
Chosen for your sleep trouble. Glycinate form is the gentlest on your system and most effective for sleep onset and nervous system calm.
CoQ10 (Ubiquinone) — 200mg
With breakfast
Supports energy production at the cellular level — works alongside red light therapy and NAD+ to address your low-energy pattern.
Ashwagandha KSM-66
With dinner
Chosen for your cortisol pattern and high stress. Helps your stress system find balance over time — give it 4–6 weeks to really feel it.
Myo D-Chiro Inositol — 2g
With morning meal
Specifically chosen for your SHBG elevation and cycle irregularity. Supports both hormone balance and how your body uses insulin.
Saffron — 30mg
With any meal
Mood support — included because of what you shared about feeling emotionally flat. Clinical evidence for meaningful mood support without sedation.
Probiotic 60B CFU
With morning meal
For the digestive symptoms you flagged. Also supports the gut-liver connection — which is upstream of your cholesterol.
Sleep Formula
30 min before bed
A bridge for the first 30 days while your other protocols start working. Melatonin + L-theanine + glycine for sleep onset.
What your data is telling us
The signals behind every part of your plan
Why protein is the priority
Your DEXA showed that between January and March 2024, you lost 7.5 lbs of lean tissue and only 2.6 lbs of fat. That's a muscle-wasting pattern, usually from restricting calories without enough protein or resistance training. We've set your calorie floor at 1,850/day — going below this isn't helping you, it's hurting you. 130g of protein daily reverses this.
Why Zone 2 cardio, not HIIT
Your VO₂ Max came in at 29.2 — below average for your age. More importantly, your fat-burning zone sits under 125 bpm. Zone 2 training at this heart rate builds your aerobic base, improves your metabolic efficiency, and is significantly more effective for visceral fat than high-intensity work right now. We'll progress intensity as your fitness improves.
Why we're paying attention to your hormones
Your SHBG (a protein that binds testosterone) came back at 86.5 — elevated. This means a lot of your testosterone is being bound up and can't be used. Your free testosterone is at the very bottom of the normal range. This can explain the fatigue, irregular cycles, and low drive. Your NP is reviewing this and will discuss options with you.
The good news on inflammation
Your Cardiac CRP was 0.23 — well below 1.0. This means your inflammation levels are excellent, which is a really protective sign. Your glucose (71) and HbA1c (5.0%) are also ideal. Your metabolic foundation is solid — we're building on strong ground.
Why breathwork isn't optional
Your mental performance assessment showed your nervous system calm scored 4.1/10 — one of your lowest. Your stress response pattern (freeze/fawn) means your nervous system tends to shut down under pressure rather than mobilize. Breathwork directly trains this. It's one of the highest-leverage interventions in your entire plan.
Your 30/60/90-day milestones
What we're watching for and when
30 days
First check-in
Energy and sleep check — are you noticing improvement?
Confirm your resistance training is consistent (2×/week)
Nutrition audit with your coach — hitting protein target?
Vitamin D and SHBG lab check (if NP advises)
Mental performance check-in — how are your scores moving?
Confirm your resistance training is consistent (2×/week)
Nutrition audit with your coach — hitting protein target?
Vitamin D and SHBG lab check (if NP advises)
Mental performance check-in — how are your scores moving?
60 days
Mid-point review
Repeat mental performance baseline — all 25 domain questions
Track menstrual cycle regularity
Confirm supplement adherence and adjust if needed
Hormone monitoring panel if HRT was initiated
Progress photos + subjective energy and mood report
Track menstrual cycle regularity
Confirm supplement adherence and adjust if needed
Hormone monitoring panel if HRT was initiated
Progress photos + subjective energy and mood report
90 days
Full anALYZE reassessment
Repeat DEXA — are we building lean mass and reducing fat?
Repeat blood panel — ApoB/LDL, Vitamin D, hormone panel
Repeat VO₂ Max — full effort test this time
Updated personALYZED plan based on new data
Celebrate what moved. Adjust what didn't. Keep going.
Repeat blood panel — ApoB/LDL, Vitamin D, hormone panel
Repeat VO₂ Max — full effort test this time
Updated personALYZED plan based on new data
Celebrate what moved. Adjust what didn't. Keep going.
ALYZE
Live Optimized
Health from the inside out.