How it works
Three panels. One cadence. Twelve months.
Bloodwork at month 0, 6, and 12 sets the targets. A weekly cadence holds the line between them. Nothing is guessed, and nothing goes unnoticed.
The arc
- Before day one
The call, then the kit
A 45-minute strategy call with one of our advisors. Where you are, what the data would tell us, and whether this is a fit. If it is not, you are told so.
If it is, your wearable and your Withings scale ship, your baseline panel is ordered, and you get access to the coaching app.
- Month 0
Baseline
The 80+ biomarker panel, a body composition baseline, and a week of wearable data before anything is prescribed.
Targets are set from the panel. Week one is deliberately simple: hit protein, hit a calorie ceiling, log honestly. The training plan starts at a load you can complete, not one you can survive.
- Months 1 to 5
The cadence
Monday you receive a full analysis report. Friday you receive a check-in report. Every logged workout gets a response the same day. If you do not log, you hear from us that day.
Training progresses on double progression with reps-in-reserve caps. Macro targets change only on data triggers, every two to four weeks at most. Deloads are triggered by trending HRV, sleep, and performance. Travel is planned for, not excused.
- Month 6
Retest
The second panel. Every marker is organized against baseline so you can see direction and trend, not a single snapshot. Physician review where warranted.
Targets are reset from the new data. By now you know your numbers, and structure starts shifting from prescription to guardrails.
- Months 7 to 11
Autonomy
Same cadence, more latitude. You know how to order at a client dinner and how to run a travel week on a protein floor and a calorie ceiling. The standard does not change. The amount of hand-holding does.
- Month 12
The year in data
The third panel. A full year-over-year review against the baseline: bloodwork, body composition, recovery, and performance. Then a decision about what the next year's standard is.
Three panels instead of one because a value can stay inside the reference range for years while the trend declines, which only a retest shows: in range but still declining. Each draw also comes with a written analysis and a biological age analysis.
The week
What a week looks like.
Same for every client. The standard does not have tiers.
- Monday
- Full analysis report: training, nutrition, recovery, and weight trend against last week.
- Friday
- Check-in report: what the data shows, the one adjustment for next week, the standard restated.
- Every day
- A response to every logged workout. Same-day outreach if nothing is logged.
- Weekly
- Video review of your week with your coach.
- Every 2 to 4 weeks, at most
- Macro targets reviewed against data triggers. Otherwise they stay put.
- Every 4 to 6 weeks, by data
- A deload when HRV, sleep, or performance says so, not when the calendar does.
Autoregulation
The data adjusts the day, not the plan.
A poor recovery score reduces the intensity of that session. It does not cancel it.
HRV trend, resting heart rate, and sleep duration and consistency drive how hard a given day is. Scale trend feeds the macro-adjustment triggers. A bad night is coaching. A bad month is a conversation. Sleep consistency has its own standard: a set bedtime, kept five nights out of seven.
Some signals are escalated to Zac and, where warranted, to the program physician, Dr. Daniel Monlux, MD, rather than handled by adjusting the program: resting heart rate elevated well above baseline for multiple days with no training explanation, an HRV collapse that persists through a deload, or any symptom you report paired with a wearable anomaly.
What we need from you
Two things.
Most of the data arrives on its own. Training is visible in the app, weight trend comes from the scale, recovery comes from the wearable. Two things only you can provide.
- Nutrition honesty. Including alcohol and dinners out. Front-loaded honesty when a client dinner blows through the cap, and a next-morning protocol instead of a guilt spiral.
- Upcoming travel. So the plan gets ahead of it instead of reacting to it.
Next step
Start with a call.
Forty-five minutes with an advisor: where you are, what the data would show, which coach fits, and whether the program is right for you. If it is not, you will be told.
The call is free. HSA and FSA funds may apply to the program, depending on your plan.