01
Your numbers drop as you push
You train harder to break through a plateau, but your performance falls. High-intensity sessions leave you exhausted for days instead of building fitness.
For the wired but tired: Train less to let your body rebuild.
Finding the right exercise for burnout recovery means stopping the heavy sessions that keep you awake at night. This coach programs short morning movement and a four-meal nutrition plan to support your rebuild.
Cortisol Reset Coach is $16.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 10–35min
- meals a day
- 4
- between deloads
- 3wk
Cortisol Reset Coach your coach · online
Today · Monday
Sunrise Zone 1 Walk
10–35 min · from your plan
You: Slept four hours and my resting heart rate is up. Can you make today a recovery session?
Your coach: Done. Today's strength session is now your Nature Walk & Sunlight day: an easy walk outside, no load. Breakfast still comes within an hour of waking, protein and fat first.
Plan updated · confirmed in chat
The problem
Why heavy training makes it worse
02
Evening lifting wrecks your rest
You train to burn off work stress, but you wake up wired at three in the morning. Heavy evening sessions keep your system running high when you need to wind down.
03
Skipping the medical check
You want to move, but you need clearance first. Generic plans ignore the need for your physician to check your bloodwork and pelvic floor before you start adding load.
The method
How your coach programs your week
01
Morning sessions only
Your coach keeps every training session before 2 PM: a sunrise walk, slow low-load strength, Zone 2 and restorative yoga, none taken to failure.
RuleCapped at RPE 6 and finished by 2 PM.
02
Four structured meals
You get a daily protein target scaled to your bodyweight. The plan spaces your food across four meals to keep your energy steady, with no coffee late in the day.
RuleProtein and fat within an hour of waking.
03
Data sets the pace
Sleep, HRV and resting heart rate from Apple Health or Health Connect feed your readiness. A low reading lightens your next session or swaps it for an easy walk.
RuleApple Health data lowers the load on rough days.
04
Planned recovery weeks
The coach tracks your training fatigue and life stress. When fatigue stays high for two days, it triggers a deload week to help you recover.
RuleA lighter week scheduled every three weeks.
Your week
A week of rebuilding
Your coach adjusts these days based on your sleep data and schedule.
- Mon: Sunrise Zone 1 Walk(Train)
- Tue: Low-Load Strength(Train)
- Wed: Evening Wind-Down (Restorative Only)(Active)
- Thu: Zone 2 Morning Cycle or(Train)
- Fri: Restorative Yoga and Body-Scan Rest(Train)
- Sat: Nature Walk and Sunlight (Optional)(Active)
- Sun: Sleep Anchor and Weekly Review(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
- Professionals who are exhausted and getting worse on high-intensity plans
- Athletes whose performance dropped as their training volume rose
- New mothers cleared by a clinician who want movement for mood
Pick another coach if
- Anyone with unexplained exhaustion who has not had bloodwork checked by a physician
- People looking for a fat-loss push or heavy strength block right now
How this coach works
What Cortisol Reset Coach does, and what it leaves to your clinician.
- Your plan comes from Cortisol Reset Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
This coach is not therapy or a crisis service. If you are in crisis or thinking about harming yourself, call your local emergency number now.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Physical activity guidelines for adults aged 19 to 64NHS
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. Cortisol Reset Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Cortisol Reset Coach writes your first plan before you sign in. Month to month; cancel in a tap.
Cortisol Reset Coach
$16.99/ 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.
Do I need a gym membership for this?
No. The strength day uses dumbbells, a band and a bench or counter, so it works at home. Zone 2 can be a bike, a swim or a brisk walk, and your coach can swap any exercise in chat.
What if I am too tired to train?
Connect Apple Health or Health Connect, or answer the daily check-in. When sleep, HRV or resting heart rate is low, your next session gets fewer sets or becomes an easy walk.
How much time do I need each day?
Sessions are programmed for ten to thirty-five minutes. They are designed to fit into a busy morning before you start your workday.
Can I still drink coffee?
Yes, before noon. Your coach's menus set a noon caffeine cutoff, and on High-Stress Days it moves to 10 AM. The evening drink is tart cherry or herbal.
What happens if I miss a meal?
You can open the chat and tell your coach. It will re-portion your macros across the rest of your meals for the day to keep your energy steady.
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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