Plans
What to eat, and how to train.
Published patterns and programmes, each with the evidence it rests on. Choose one of each, or neither — nothing here is scored.
Ways of eating
These are dietary patterns, not meal plans with numbers. Each describes what a way of eating leans on and what a day tends to look like — there is nothing to count and nothing to fall short of.
Or browse all 25 recipes, filtered to what you eat
Dietary pattern
Mediterranean
Olive oil, vegetables, fish and nuts — the pattern with the strongest trial evidence behind it.
Dietary pattern
Plant-forward
Plants as the default, animal foods as the accent rather than the centre.
Ways of training
Built from the 2026 ACSM position stand. Its headline is worth keeping in mind while you choose: consistency beats complexity, and the largest gain of all is moving from no resistance training to any.
Or browse all 11 workouts, session by session
2 days a week
Foundation
Two days a week, whole body. The one that matters most, because it is the one people keep.
3 days a week
Strength
Three days a week, heavier loads, fewer reps — built around the position stand’s strength parameters.
4 days a week
Build
Four days, upper and lower split — around ten sets per muscle per week, which is where the size evidence points.
2 days a week
Restore
Low load, movement quality, and enough to keep the thread. For weeks that are already full.
These are general wellness and educational content, not medical advice, diagnosis or treatment. If you are pregnant, managing a health condition, or returning from injury, speak to a clinician before changing how you eat or train.