Achieve visible six-pack abs the extreme scientific way.
Functional-medicine lab guidance + plantar-safe training + adaptable high-protein meals + a 24/7 AI coach that knows your numbers. Built for the body you'll actually keep — especially powerful for adults 33–55.
Your A1c dropped to 5.4. Push protein to 200g this week and we'll lock in the next phase.
Lose fat. Keep muscle. Track every kilo.
A typical 24-week journey for a 200-lb male — modeled on real recomposition meta-analyses (Garthe 2011, Longland 2016, Lopez 2022).
Everything you need. Nothing you don't.
We replaced calorie-counting roulette with a precise, science-backed system. Five pillars — all in one app.
Lab-Guided Optimization
30+ functional biomarkers — hormones, metabolic, inflammation, nutrients. USA + India costs. PDF upload + trend charts + retest reminders.
Plantar-Safe Training
PPL / upper-lower splits engineered around foot pain. Daily eccentric calf protocol (Rathleff 2014) + ab hypertrophy that doesn't load impact.
Adaptable High-Protein Meals
Filter by cuisine — Mediterranean, South Asian, East Asian, Latin, Western. Macros tuned per phase. Grocery list mapped to your local stores.
AI Coach 24/7
GPT-class coach that knows your profile, latest labs, and yesterday's training. Cites real studies. Ends every answer with 1–3 actions.
Auto Health Sync
Apple HealthKit · Google Fit · Samsung Health · Bluetooth scales — steps, sleep, weight, heart-rate variability stream in automatically.
The plan is peer-reviewed. Not pop-fitness.
Every recommendation in Phenome traces back to studies like these.
"Trained men 45+ in a deficit need 1.8–2.2 g/kg/day to preserve lean mass."
"Losing >5% bodyweight raised total testosterone by ~80 ng/dL in obese men."
"Eccentric calf loading 3×12 every other day cut plantar pain 29 points on FFI."
"ApoB is more predictive than LDL-C — especially for South Asian males."
"5h sleep × 1 week dropped daytime testosterone 10–15% in healthy young men."
"≥2 strength sessions/week dropped all-cause mortality 23%."
Your six-pack is a protocol.
Not a wish.
Sign in with Google or Facebook. Onboard in 2 minutes. The first phase starts immediately.