01
Mixing stressors blindly
Stacking sauna, cold water, and heavy lifting in the same window blunts your adaptations and spikes your fatigue.
For evidence-driven biohackers: Evidence-tiered longevity, not marketing hype.
This longevity protocol programs exactly what the evidence supports. Your coach schedules Zone 2 cardio, VO2max intervals, and joint-sparing strength, while placing sauna and cold exposure where they actually help.
Biohack Longevity Pro is $24.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 20–75min
- meals a day
- 3
- between deloads
- 4wk
Biohack Longevity Pro your coach · online
Today · Monday
Squat, Press and Grip
20–75 min · from your plan
You: Slept badly and my resting heart rate is up. Can today be a recovery session instead of intervals?
Your coach: Done: today is your Zone 2 nasal-breathing base instead of intervals, an easy build and then steady Zone 2 with your mouth closed. No sauna or cold today; intervals come back on a green morning.
Plan updated · confirmed in chat
The problem
Why generic longevity plans fail
02
Chasing fads over foundations
Most programs focus on experimental supplements while ignoring the critical base of Zone 2 cardio and grip strength.
03
Ignoring recovery signals
Following a rigid schedule without adjusting for a poor night of sleep or dropping heart rate variability leads to burnout.
The method
How your coach builds the plan
01
Tiered by evidence
The plan focuses on Tier 1 foundations like nasal-breathing cardio, VO2 intervals, and heavy lifting with grip work.
RuleFive weekly sessions building your cardiovascular and strength base.
02
Stressors placed, not stacked
Heat and cold exposure are scheduled precisely where they help, keeping them far from the lifting sessions they interfere with.
RuleOne physical stressor per day to protect your recovery.
03
Structured eating windows
You get a daily protein target scaled to your bodyweight, divided across exactly three meals inside a specific daily window.
RuleAn eight to ten hour eating window to support circadian rhythm.
04
Monitored recovery
The coach reads your sleep and resting heart rate data from your phone to adjust the day's intensity when you need it.
RuleDrops training volume if your fatigue stays high for three days.
Your week
A typical training week
Sessions land on these weekdays and meals keep their set times; ask your coach in chat to move a session.
- Mon: Squat, Press and Grip(Train)
- Tue: Zone 2(Train)
- Wed: Hinge, Row and Balance(Train)
- Thu: Mobility and Cold-Water Finish(Active)
- Fri: VO2max Intervals(Train)
- Sat: Long Zone 2(Train)
- Sun: Sauna, Walk(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Beginners who want a foundation built entirely on randomized controlled trials
- Experienced biohackers running heat, cold, and fasting alongside physician bloodwork
- Adults over fifty who want functional balance and joint-sparing strength
Pick another coach if
- Anyone looking for dosing advice on experimental supplements, which requires a physician
- Those with unstable heart conditions or uncontrolled blood pressure without medical clearance for sauna and intervals
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Biohack Longevity Pro writes your first plan before you sign in. Month to month; cancel in a tap.
Biohack Longevity Pro
$24.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
How long are the daily training sessions?
Sessions run 20 to 75 minutes. The optional mobility day is the short end, the VO2max interval session sits in between, and the long Zone 2 day is the longest.
What if I do not have a sauna or cold plunge?
Those are Tier 2 and marked optional in your plan, so you can skip them while the Tier 1 strength and cardio sessions carry the week. You can also ask your coach in chat to take them off.
How does the nutrition plan work?
Three meals a day at set times inside a window of about eight to ten hours, starting later on Zone 2 and protocol days. Your daily protein target is scaled to your bodyweight.
What happens if I miss a workout?
Tell your coach in chat and it can move the session to another day. By this coach's rules a missed session is dropped rather than stacked onto a hard day.
How does the coach know when I need a break?
It reads HRV, sleep hours and resting heart rate from Apple Health or Health Connect and lightens your next session when recovery is low. If fatigue stays high for three days, it lightens the rest of the week.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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