We've sent an email. Check your inbox and follow the link.
✉
EverStrong
Welcome back
Here's your nutrition coaching overview
--
120g
2.5L
--
/ 100
Your EverStrong Score
Tracking your nutrition & training progress
🥗
Nutrition
--
Protein & hydration
💪
Training
--
Resistance & movement
🔥
Consistency
--
Goals hit this week
📈
Body Comp
--
DEXA scan trends
How your score works
Your EverStrong Score is 0–100, reflecting how well you're protecting muscle on GLP-1. It combines Nutrition (35%), Training (25%), Consistency (30%), and Body Comp (10%) — updated every time you log.
AI Coach
Ask me anything about nutrition
Hey! I'm your EverStrong AI Coach. Ask me about protein targets, meal timing, hydration, or anything about your GLP-1 journey.
📞 Next Coaching Session
Elite
No sessions booked yet.
Today's Tracker
0 / 4
Log your progress as you go. Tap +30g each time you eat a high-protein meal, +1 for each glass of water, and check off training and your walk when done.
This Week
Week 1
Each day tracks 4 goals: protein, hydration, resistance training, and daily walk. Tap the Daily Tracker below to log them.
All 4 goals
2–3 goals
1 goal
None yet
🚀 Getting Started
0 of 4
Not sure where to start? Work through these steps to get the most out of EverStrong.
✓
Chat with your AI Coach
Ask about protein targets, meal timing, or GLP-1 side effects
→
✓
Generate your first meal plan
Get a personalised daily plan based on your medication & goals
→
✓
Review your training plan
Resistance training is critical to preserve muscle on GLP-1s
→
✓
Choose your coaching plan
Unlock personalised meal plans, DEXA analysis & blood work insights
→
Today's Tip
Daily
Body Composition
Trend
Upload a DEXA scan to start tracking your body composition over time.
Quick Actions
🥗Meal PlansPRO
📈Body ScanELITE
🩸Blood WorkPRO
💬AI Coach
💪Training
📚Learn
Your Features
Active
EverStrong AI Coach
Personalised GLP-1 nutrition guidance
Hey! I'm your EverStrong AI Nutrition Coach. I'm here to help you with protein targets, hydration, meal planning, and managing side effects on your GLP-1 journey.
What can I help you with today?
Meal Plans
High-protein meals designed for GLP-1 users — easy to eat even when appetite is low
✨ AI Meal Plan Generator
Get a personalised daily meal plan based on your medication, goals, and preferences — powered by your AI nutrition coach.
🥗
Personalised Meal Plans require a Performance plan
Get AI-generated daily meal plans tailored to your GLP-1 medication, protein targets, and dietary preferences.
Browse the Quick Meal Ideas below for free high-protein recipe inspiration
Quick Meal Ideas
Greek Yoghurt Power Bowl
High Protein
Greek yoghurt with berries, nuts, honey, and a scoop of protein powder. Perfect when appetite is low.
Protein: 38g
Cals: 420
Leucine: 3.1g
Chicken & Quinoa Bowl
High Protein
Grilled chicken breast with quinoa, roasted vegetables, and tahini dressing. Filling but gentle on the stomach.
Protein: 45g
Cals: 520
Leucine: 3.4g
Salmon & Egg Scramble
Easy
Smoked salmon with scrambled eggs and avocado on sourdough. Rich in omega-3s and high-quality protein.
Protein: 35g
Cals: 450
Leucine: 2.8g
Cottage Cheese Protein Snack
Easy
Cottage cheese with pineapple, walnuts and a drizzle of honey. Quick and cold — great for nausea days.
Protein: 28g
Cals: 310
Leucine: 2.5g
Turkey Meatball Soup
High Protein
Light broth-based soup with turkey meatballs, spinach, and white beans. Warm, easy to digest, packed with protein.
Protein: 42g
Cals: 380
Leucine: 3.2g
Overnight Oats + Protein
Easy
Oats soaked in milk with protein powder, chia seeds, and banana. Prep the night before — cold and gentle.
Protein: 32g
Cals: 400
Leucine: 2.6g
Body Scan Analysis
Upload your DEXA scan or enter results manually — your AI coach will analyse your body composition and adjust your nutrition plan
Upload DEXA Scan
★ Elite Feature
Upload your DEXA scan results and our AI will analyse your body composition to recalibrate your protein targets, identify areas of focus, and personalise your nutrition plan.
📈
DEXA Analysis requires a Pro plan or higher
Upload your body scan and get AI-powered composition analysis, personalised protein recalibration, and progress tracking over time.
Supports PDF, PNG, JPG, CSV from any DEXA provider
AI Coach Analysis
Analysing your scan...
Enter Your DEXA Results
Don't have a digital copy? Enter the key numbers from your DEXA report and your AI coach will analyse them.
AI Coach Analysis
Analysing your results...
Progress Comparison
Body Composition Over Time
Body Composition Breakdown
Body Fat
Scan History
📋
No scans recorded yet. Upload or enter your first DEXA scan above to start tracking your body composition over time.
We recommend scanning every 8–12 weeks to track progress.
Blood Work Analysis
Upload or enter your blood test results — track key biomarkers and get AI-powered insights to optimise your health on GLP-1
Upload Blood Test Results
★ Performance+
Upload your blood test results as a PDF, image, or CSV. Our AI will extract the values and — for Pro and Elite members — provide a personalised analysis with recommendations.
🩸
Blood Work Tracking requires a Performance plan
Upload blood tests, track biomarkers over time, and get AI-powered health insights tailored to your GLP-1 journey.
Performance: upload & track | Pro+: full AI analysis & personalised recommendations
🩸
Drop your blood test results here or click to upload
Supports PDF, PNG, JPG, CSV from any pathology provider
AI Coach Analysis
Analysing your blood work...
★ Upgrade to Pro for AI Analysis
Get personalised recommendations based on your blood markers, GLP-1 interactions, and health goals.
Enter Your Blood Results
Enter the key values from your pathology report. You don't need to fill in every field — just the ones on your report.
Hormones & Vitamins
Iron & Inflammation
Cholesterol & Lipids
Kidney & Liver
Test Details
AI Coach Analysis
Analysing your results...
★ Upgrade to Pro for AI Analysis
Get personalised recommendations based on your blood markers, GLP-1 interactions, and health goals.
Trend Comparison
Latest Blood Analysis
Blood Test History
🩸
No blood work recorded yet. Upload or enter your first blood test above to start tracking your biomarkers over time.
We recommend testing every 3–6 months to monitor trends.
Training & Recovery
Preserve muscle, boost metabolism, and optimise your GLP-1 results
⚡
Why Training Matters on GLP-1 Medications
GLP-1 medications can cause up to 40% of weight loss to come from muscle. Resistance training, walking, quality sleep, and strategic recovery preserve your lean mass, keep your metabolism strong, and dramatically improve your long-term results.
🏋️ Resistance Training
Essential
The single most important thing you can do to preserve muscle on GLP-1 meds. Aim for 3-4 sessions per week.
Weekly Template
Day 1: Upper Body Push — bench press, overhead press, tricep work
Day 2: Lower Body — squats, lunges, leg press, calf raises
Day 3: Upper Body Pull — rows, pull-downs, bicep curls
Day 4: Full Body / Compounds — deadlifts, squats, pull-ups
Key Principles
• Progressive overload — increase weight or reps each week
• 8-12 reps per set for hypertrophy (muscle building)
• Eat 30-40g protein within 2 hours of training
• Start light if new to weights — form over ego
• Rest 60-90 seconds between sets
🚶 Walking
Daily
Low-impact, high-reward. Walking improves insulin sensitivity, aids digestion, and burns fat without stressing recovery.
Daily Targets
8,000+
Steps per day
30min
Minimum walk
Walking Strategies
• Post-meal walk (10-15 min) — regulates blood sugar spikes
• Morning fasted walk — maximises fat oxidation
• Walk meetings & phone calls — stack habits
• Weekend long walk (45-60 min) — great for mental health
• Zone 2 pace — can hold a conversation comfortably
💤 Sleep & Recovery
Critical
Poor sleep increases muscle loss by up to 60% during a caloric deficit. Sleep is when your body repairs and builds muscle tissue.
Sleep Targets
7-9h
Hours per night
10pm
Ideal bedtime
Sleep Optimisation
• Consistent sleep/wake times — even on weekends
• Cool room (18-20°C / 64-68°F) — promotes deep sleep
• No screens 1 hour before bed — reduces blue light
• Magnesium glycinate before bed — aids relaxation
• No caffeine after 2pm — half-life is 5-6 hours
❄️🔥 Cold & Heat Therapy
Advanced
Evidence-based recovery tools that reduce inflammation, improve circulation, and enhance metabolic health alongside GLP-1 therapy.
❄️ Cold Exposure
• Cold showers: 2-3 min at end of shower (11-15°C)
• Ice baths: 2-5 min, 2-3 times per week
• Activates brown fat — increases calorie burn
• Boosts norepinephrine — improves mood & focus
• Avoid within 4h of resistance training — blunts muscle growth signals
1-on-1 video coaching, direct messaging, personalised protocol adjustments
🗑 Danger Zone
Permanently delete your account and all associated data. This action cannot be undone.
⚠️
Delete Your Account?
This will permanently delete:
❌ Your profile and preferences
❌ AI coaching conversations
❌ DEXA scan data & body composition
❌ Blood work results
❌ Stripe billing & payment history
Type DELETE to confirm:
Coaching
Your personal coaching with Greg
Weekly Check-in
Pro
Submit your weekly update and Greg will review it and respond with personalised advice. Check-ins are typically responded to within 24–48 hours.
✅
Check-in Submitted!
Greg will review your update and respond within 24–48 hours. You'll see his response below.
Your Check-in History
Loading check-in history...
How Async Coaching Works
📝
1. Submit
Fill in your weekly check-in form above
🔍
2. Review
Greg reviews your data and progress
💬
3. Respond
Personalised advice within 24–48 hours
🎥
Want Live Video Coaching?
Upgrade to Elite for 2 video sessions per month with Greg, plus direct messaging and personalised protocol adjustments.
Your Coaching Sessions
★ Elite
Your Elite plan includes 2 video coaching sessions per month with Greg, EverStrong's founder. Track your usage and book your next session below.
Sessions this month0 / 2 used
Resets on the 1st of each month
Session History
No sessions logged yet this month.
Book Your Next Session
Choose a time that works for you — 30-minute session with Greg.
📅
Loading calendar...
Choose a time that works for you.
What to Expect
📹
Video Call
Face-to-face via Zoom or Google Meet
⏱
30 Minutes
Focused, practical session
📋
Personalised Review
DEXA results, blood work & nutrition plan
🎥
1-on-1 Coaching with Greg
Get personal video coaching sessions with Greg, EverStrong's founder, who understands GLP-1 medications inside out. Available exclusively on the Elite plan.
EverStrong
