The program
Everything the program includes.
One program. One standard. Bloodwork at 0, 6, and 12 months, continuous biometrics, 1:1 coaching with Zac, and a physician over the top of it. Nothing is an upsell.
- 01
Diagnostics
Everything starts with the panel. Targets come from your bloodwork, not from a calculator.
- 75+ biomarker blood panel at month 0, month 6, and month 12
- Full written analysis of each panel, organized against your prior results
- Biological age analysis
- 1:1 blood analysis review with Zac after every panel
- Lipids, glucose regulation, inflammation, hormones, and the markers that track body composition
- 02
Devices
Provided, not recommended. You choose the wearable. The scale ships to your door.
- A WHOOP band or an Oura ring, your choice, one of the two
- A Withings body composition smart scale
- HRV, resting heart rate, sleep, and strain feed into every session decision
- Weight trend is continuous, not self-reported
- 03
Coaching
1:1 with Zac. Not a group, not a template, not a junior coach reading a script.
- Custom training plan, adjusted weekly against your data
- Custom nutrition plan with protein-anchored macro targets
- Grocery and supplement planning
- Travel and dining strategy, including a travel variant of every training week
- Weekly video review of your week
- Daily response to every logged workout, and a message the same day if you do not log
- 04
Physician oversight
Dr. Dubroff reviews the picture on an ongoing basis. Anything hormonal, pharmaceutical, or lab-dependent is a physician's call, never a coach's.
- Physician review of your panels where warranted
- Written handoff process: the coach sends a summary with values and history, the physician responds with direction
- Anything a lab flags as critical, any medication question, and any new diagnosis routes to the physician every time
- Coaching adjustments are always presented as coaching informed by data, not medical advice
- How physician oversight works in detail
Training
Built for a full calendar.
Three to four full-body or upper/lower sessions a week. Frequency beats volume when recovery is the limiter, and four sessions a man actually completes beat five he negotiates with.
Compound movements that carry over to life: squat and hinge patterns, presses, rows, loaded carries, plus direct work for grip, trunk, and single-leg stability. Zone 2 cardio and short high-intensity work are programmed, not optional, because the markers we are moving demand it. Primary goals are VO2 max and lean muscle mass.
Progression is double progression on main lifts with reps-in-reserve caps. Nobody grinds maximal singles in their 50s. Wearable data adjusts the day, not the plan: poor recovery reduces intensity, it does not cancel the session. Deloads are triggered by trending HRV, sleep, and performance, not by the calendar.
Every program ships with a travel variant: hotel gym and bodyweight versions of that week's sessions with the same movement patterns and the same progression tracking. Travel weeks count.
Nothing trades spine or joint risk for ego. No max-effort testing, no high-rep barbell ballistics, no kipping, and nothing you cannot perform pain-free with your current mobility. Existing orthopedic history is programmed around, never through. An injury at this age does not cost a week. It costs a quarter.
Nutrition
Hard numbers where they matter. Ranges where they do not.
Protein-anchored macro targets, food first. Calories and protein are hard numbers. Carbs and fats are ranges you flex within. No branded diets, no elimination fads.
Your initial targets are set from the panel: lipids, glucose, inflammation markers, and body composition. Week one is deliberately simple. Hit protein, hit a calorie ceiling, log honestly. By month six you know your numbers and you know how to eat at a steakhouse without blowing the week. Structure shifts from prescription to guardrails.
Numbers change on data triggers, not feelings: rate of weight change outside the target band for two or more weeks, biomarker shifts at retest, a training phase change, or recovery falling apart on the wearable. Otherwise they stay put. Constant tinkering is how clients lose trust in the process.
Business dinners are trained as a skill: protein first, one plate, done. Alcohol gets a number, not a lecture. Travel weeks get a simplified target, a protein floor and a calorie ceiling, because precision dies on the road but the standard does not.
Supplements are short and boring: creatine, protein, vitamin D, omega-3s, magnesium, adjusted by what your bloodwork actually shows. We do not sell stacks.
Paying for it
HSA and FSA funds.
Whether the program qualifies for health savings account or flexible spending account funds depends on your plan and your own tax situation. We provide itemized invoices that separate diagnostics, devices, and coaching. Confirm with your plan administrator or tax advisor.
Next step
Start with a call.
Forty-five minutes with Zac. Where you are, what the data would tell us, and whether this is the right fit. If it is not, he will say so.
HSA and FSA funds may apply, depending on your plan.