Be younger than your age
Increase your energy and strength. Your beauty follows. Online coaching and self-guided protocols for women 45 to 80, built on VO2 max, diet and weight training — and every recommendation cites the human trial behind it.
65
My age
41
My VO2 max, January 2026
Top 5%
For my age and sex, per Garmin
Aging isn’t a number. It’s a list of problems you can solve.
Hi, I’m Tracy. I’m 65, and for 30 years — since I was 35 — I’ve been running my own experiment on staying strong, energetic and youthful. Here’s what works for me:
- Cut the sugar. Sugar sticks to your collagen and stiffens it. That process is called glycation, and it shows up as wrinkles, sagging skin, stiff joints and tired arteries. Less sugar, less damage.
- Feed your body on purpose. Real food plus targeted supplements, each one backed by human research.
- Train hard and stay consistent. Weights, cardio and sprints. Muscle is your longevity currency.
I don’t accept aging as “just getting older.” I break it into energy, strength, skin and metabolism, and I tackle each one.
Come do it with me. 💪
Nobody told you decline was optional
Eat less. Walk more. Take it easy on the joints. Accept that this is what your sixties look like.
None of it is training. It keeps you comfortable while your cardiovascular capacity, your muscle mass and your metabolic health quietly fall away, and it treats the result as inevitable aging rather than as a decade of not being asked to do anything hard.
Cardiorespiratory fitness responds to training at every age that has been studied. So does muscle. The women who hold onto strength into their seventies and eighties are, overwhelmingly, the ones who kept demanding it. The problem is not that your body stopped responding. It is that nobody gave you a program worth responding to.
What this looks like in real life
No studio lighting, no stunt double. This is my actual week.
Post-ride grin. The hard efforts happen inside a long ride. 
Strength is a skill. You keep it by using it. 
Energy is the point. The beauty follows. 
And yes, the rollers still come out. 💆♀️
Seven pillars, one system
Every protocol and every coaching client works from the same seven-part framework. Nothing here is a hack. Each pillar is a place where the research is clear and most women have been given nothing usable.
Exercise
VO2 max intervals, resistance training and the aerobic base underneath both.
Diet
Protein-forward and low sugar, structured so it survives a real week.
Supplementation
Only what the evidence supports, matched to what your intake is actually missing.
Hydration
Fluid and electrolytes handled properly, which most training plans skip entirely.
Sleep
The recovery window where training adaptation and hormonal repair happen.
Rest
Prayer, meditation, reading, quiet — deliberate time aimed at lowering cortisol.
Skin
Your barrier to the outside world, and the pillar everyone treats as separate from health.
Diet and supplementation carry half the load
Training is what people picture. What you eat, and what your intake is missing, decides whether the training turns into anything.
After 45, muscle is harder to keep and easier to lose, and the low-protein, high-sugar pattern most women have been steered into works directly against it. The diet protocols here are built around protein, very low sugar and food you will actually eat for years — not a fourteen-day cleanse.
Supplementation is the pillar with the most noise around it and the least honest guidance. Every item in these protocols is there because the evidence for it held up and because a typical intake leaves it short. Nothing is included to pad a list, and nothing is included because a brand paid for it.
Two ways to work with this
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Individual protocols
Self-guided programs you buy once and run yourself. Each one covers a single problem end to end, with the studies behind every recommendation.
From $47
Browse the library -
Private coaching
Twelve weeks of one-to-one work, built around your body, your history and your labs. The complete protocol library is included.
$4,000
See what's included
Independent, and it matters
No supplement company funds this work. No brand approves what goes into a protocol. When a recommendation makes it into one of these programs it is because the evidence held up, and when the evidence is thin you will be told that plainly.