ALYZE · personALYZED Plan
Coach + NP review · Savannah Benson · Apr 10, 2026
PENDING APPROVAL
ALYZE · Precision Protocol · 90-Day Plan
Savannah's personALYZED Plan
Generated Apr 10, 2026 · Based on blood panel, DEXA, VO₂ Max, and fitness assessment
29.2
VO₂ Max
Below avg
51.7%
Body fat
Flagged
103.7
Lean lbs
−7.5 lbs
ApoB 105
mg/dL
High
1,816
RMR cal/day
Calculated
5.2/10
Mental score
Moderate
Data → Protocol
Fitness Plan
Nutrition Plan
Mental Performance
In-Club Modalities
Interventions
Approve & Release
Biomarker → Protocol Logic
Every recommendation in this plan traces directly to a data signal. Health from the inside out.
ApoB 105 · LDL 129 · HDL 38
Lipid triad — cardiovascular risk
→
Zone 2 cardio 3×/wk, omega-3s 3g/day, NP lipid review, calorie floor enforced
Body fat 51.7% · Lean −7.5 lbs
DEXA — muscle wasting pattern
→
Resistance 2×/wk as priority, protein 130g/day, no deficit below 1,850 cal
Visceral fat 2.44 lbs
DEXA — monitor zone
→
Zone 2 cardio, anti-inflammatory nutrition, sauna 3×/wk
VO₂ Max 29.2
Sub-maximal — below avg F/29
→
Zone 2 base build 3×/wk — HR <125 bpm. Retest at 90 days with full effort
SHBG 86.5 · Free T 2 pg/mL
Hormone — testosterone binding
→
NP consult: T pellet candidate. Myo-Inositol supplement to reduce SHBG
Cortisol 5.7 · Irregular cycles
HPA axis dysregulation
→
Ashwagandha KSM-66, sleep protocol, breathwork 3×/wk, stress coaching
Vit D 32.6 ng/mL
Low-sufficient — borderline
→
D3/K2 4,000 IU daily. Retest at 60-day follow-up — target 50–70 ng/mL
HbA1c 5.0% · Glucose 71
Glycemic — excellent control
→
No GLP-1 indicated. Maintain via anti-inflammatory diet pattern
Cardiac CRP 0.23
Inflammation — low risk
→
Maintain with omega-3s, sleep, sauna. Retest at 90 days
IGF-1 263 · B12 777
GH axis + B12 — strong baseline
→
CJC/Ipamorelin safe to layer — optimizes GH output without over-driving IGF-1
Mental score 5.2/10
Stress · sleep · confidence low
→
Weekly coach check-in, breathwork, Saffron supplement, Selank option (NP)
Sleep trouble falling asleep
Intake + session confirmed
→
Sleep formula, magnesium glycinate, sauna pre-bed, DSIP option at 30 days (NP)
Weekly Training Schedule
Exact Protocol
Built around VO₂ 29.2 (Zone 2 base priority) · DEXA lean loss (resistance priority) · Low activity history (progressive ramp) · Weeks 1–6
MON
LIFT A
Full-body compound
Squat · Press · Row
3×8–10 · 60% 1RM
45–50 min
Red light 10 min pre
Cold plunge post
TUE
ZONE 2
Treadmill or bike
HR <125 bpm
35 min steady
+5 min warm/cool
Infrared sauna
20 min post
WED
PILATES
Reformer class
Core + mobility
In-club class
45 min
PEMF 20 min
Lymphatic drainage
THU
LIFT B
Hinge · Pull · Push
Deadlift · Row · Press
3×8–10 · 60% 1RM
45–50 min
Aescape massage
or red light 10 min
FRI
ZONE 2
Walk or elliptical
HR <125 bpm
40 min
Conversational pace
Finnish sauna 20 min
Cold plunge cycle
SAT
BREATH
Morning breathwork
class — in-club
45 min
Sauna session
HBOT monthly
session
SUN
REST
Active recovery
Walk 20–30 min
Stretch or foam roll
Optional
Infrared sauna
Lymphatic drainage
Lift A — Monday
Weeks 1–6
Full-body compound · 3 sets each · 60s rest · Progress weight when all 3 sets hit top of rep range
ExerciseSets × RepsTempoCoaching cue
Goblet Squat3×10–123-1-1Chest tall, knees track toes
DB Chest Press3×103-1-1Shoulder blades packed into bench
Cable Seated Row3×102-1-2Elbows drive back, not arms
Glute Bridge (weighted)3×122-2-1Full hip extension and squeeze at top
Pallof Press3×10 ea2-1-2Don't rotate at the hips
Dead Bug3×8 eaSlowLow back stays pressed flat throughout
Lift B — Thursday
Weeks 1–6
Hinge-dominant lower + vertical pull · Alternating push/pull pattern to balance Lift A
ExerciseSets × RepsTempoCoaching cue
Romanian Deadlift3×103-1-1Hinge don't squat — bar stays close
Lat Pulldown3×102-1-2Pull elbows down to hips
DB Shoulder Press3×102-1-1Core braced — no lower back arch
Walking Lunge3×12 ea2-1-1Front knee doesn't cave inward
Tricep Rope Pushdown3×122-1-2Elbows stay pinned to sides
Farmer Carry3×30mWalkTall spine, packed shoulders throughout
At week 6 personal training session — reassess, advance to Phase 2 (4×8 at 70% 1RM). Introduce split training if recovery and adherence are strong.
Daily Macro Targets
Data-Derived
RMR 1,816 cal · +15% activity multiplier · Protein prioritized to reverse lean mass loss · Calorie floor enforced based on DEXA flag
2,000 cal
Daily target
Floor: 1,850 cal
130 g
Protein
~1.25g per lb LBM
200 g
Carbohydrates
Complex sources
75 g
Fats
Emphasize omega-3
DEXA flag — calorie floor: Prior lean loss (−7.5 lbs in 2 months) signals prior restriction was too aggressive. Do not drop below 1,850 cal/day. Protein target is non-negotiable for muscle retention.
Daily Meal Timing
Anti-inflammatory · Protein-anchored · Lipid-supportive (ApoB/LDL protocol) · Aligned with training schedule
7:00 AM
Breakfast — Protein anchor
3 whole eggs + 2 whites scrambled · 1 cup spinach in olive oil · ½ avocado · 1 slice sourdough. Black coffee or green tea — no added sugar.
~420 cal · P 35g · C 28g · F 22g
10:00 AM
Mid-morning snack (training days)
Greek yogurt 170g plain + 1 tbsp almond butter + ¼ cup blueberries. On non-training days: skip or swap to protein shake.
~220 cal · P 18g · C 18g · F 8g
12:30 PM
Lunch — Anti-inflammatory bowl
4 oz grilled salmon or chicken · ¾ cup quinoa or brown rice · 1 cup roasted vegetables · 1 tbsp olive oil + lemon dressing. 2–3 Brazil nuts (selenium for lipid support).
~520 cal · P 42g · C 52g · F 16g
3:30 PM
Pre-workout snack (lift days)
Rice cake ×2 + 2 tbsp almond butter + ½ banana. On Zone 2 days: light — 1 apple + string cheese.
~300 cal · P 8g · C 38g · F 12g
6:30 PM
Dinner — Largest protein meal
5–6 oz lean protein (turkey, white fish, bison, chicken thigh) · 1 cup sweet potato or lentils · Large green salad with olive oil + ACV dressing · 1 tbsp ground flaxseed. No processed oils, refined carbs, or alcohol.
~560 cal · P 48g · C 52g · F 14g
8:30 PM
Evening — Sleep prep
¾ cup cottage cheese or casein shake + 1 tsp magnesium glycinate powder in warm water. Slow-digesting protein overnight supports muscle protein synthesis during sleep.
~180 cal · P 22g · C 8g · F 3g
ApoB/LDL protocol: Increase soluble fiber (oats, legumes, flaxseed, psyllium) to 10–15g daily. Minimize saturated fat from red meat and full-fat dairy. Prioritize fatty fish 3×/week. Avoid trans fats entirely. Limit alcohol — even moderate intake elevates ApoB.

Supplement timing: D3/K2 with breakfast (fat-soluble). Omega-3 with largest meal. Magnesium glycinate 30 min before bed. Ashwagandha with dinner. Probiotics with morning meal.
Mental Performance Plan
Score 5.2/10
Priority domains: Stress & resilience (lowest) · Nervous system calm · Confidence · Daily readiness · Motivation (strongest)
Daily
Morning activation — 15 min non-negotiable
Wake → 5-min journaling (3 intentions, 1 gratitude, 1 challenge reframe) → 5-min physiological sigh breathwork → 5-min movement before phone. Targets: daily readiness (4.2/10) and self-talk quality (4.8/10).
3×/wk
Breathwork class — in-club (includes Saturday with Michelle Rain)
Box breathing or extended exhale protocol. Directly trains nervous system calm (4.1/10) and attention recovery (4.6/10). Pair with sauna immediately after for compounded parasympathetic response.
Weekly
1:1 performance coach check-in — 30 min
Review stress load, bounce-back events, habit wins and misses. Cognitive reframing exercises. First 30 days are critical — she has a freeze/fawn profile and may underreport struggles. Coach to actively probe.
Weekly
Imagery + self-talk practice — 10 min
Guided visualization of performing goals well (imagery score: 4.3/10). Use ALYZE Insights app prompts. Specific focus: picturing completing workouts when motivation is low.
Month 2
Therapy or professional mental health referral
Bounce-back (4.0/10) and coping (4.5/10) suggest benefit from professional support alongside coaching. Frame as part of the ALYZE high-performance model, not a clinical issue.
Quarterly
Mental performance re-baseline
Repeat all 25 domain questions at 90-day assessment. Track domain-level movement. Target: reach 6.5/10 average by assessment 2, with stress resilience and nervous system calm as lead domains.
In-Club Modality Schedule
Included in membership
All modalities included · Frequency targets are data-driven · Pairing order matters for recovery response
Infrared Sauna
3–4× per week · 20–30 min
Cardiovascular conditioning (supports VO₂ improvement), visceral fat metabolism, cortisol regulation, sleep quality. Best after Zone 2 sessions or evenings pre-bed.
Cold Plunge
2–3× per week · 2–3 min
Norepinephrine spike, mood uplift, inflammation reduction. Pair with sauna (contrast therapy) Monday and Friday. Do NOT immediately post-lift — wait 4 hrs to preserve hypertrophy signal.
Red Light Therapy
3–4× per week · 10–15 min
Mitochondrial ATP production, skin health, hormone support. Best pre-workout or morning. Pairs with PEMF. Addresses fatigue at cellular level alongside NAD+ IV.
PEMF Therapy
2× per week · 20 min
Cellular recovery, inflammation modulation, sleep architecture. Wednesday and Sunday. Emerging evidence for HPA axis support — relevant given cortisol and cycle pattern.
Reformer Pilates
1× per week · Wednesday class
Core stability, flexibility, lean muscle activation without DOMS risk early in program. Pairs with resistance training without competing for recovery capacity.
Breathwork Class
3× per week · incl. Saturday
Nervous system regulation — lowest-scoring mental domain. Diaphragmatic training supports VO₂ efficiency. Saturday morning session with Michelle Rain is the anchor.
Aescape Massage
1–2× per week
Muscle recovery, cortisol reduction, lymphatic flow. Best Thursday post-Lift B. Reduces muscle breakdown from elevated cortisol — directly supports lean mass retention goal.
HBOT (Hyperbaric O₂)
1× per month · 60 min
Tissue oxygenation, mitochondrial support, cognitive clarity. Schedule first session in Week 3. Target 6-session series for meaningful VO₂ and energy adaptation over 90 days.
Lymphatic Drainage
1–2× per week
Detox pathway support, inflammation clearance — upstream of ApoB/LDL work. Best Wednesday and Sunday. Pairs with sauna for enhanced detox effect.
HydraFacial (partner)
Quarterly · gifted by Plastics Clinic
Skin health, lymphatic stimulation. $200 partner value — schedule at 6-week mark when cortisol begins to normalize and skin treatment response improves.
NP review required before any Rx initiationAll items below require NP consult and lab review. Prices shown are member add-on rates — not included in base membership.
Recommended Interventions
NP approval required
All Rx items require NP consult. Member discount applies. Tracked in ALYZE Insights app.
⚡
CJC-1295 / Ipamorelin — 5/5mg combo Primary · Start Month 1
Growth hormone secretagogue stack. Sub-Q injection 5 nights/week before bed. Directly addresses lean mass loss, sleep quality, fat metabolism, and recovery capacity.
Data signal: Lean −7.5 lbs DEXA · VO₂ 29.2 · Sleep disruption · IGF-1 263 (room to optimize safely without over-driving) · Low energy is chief complaint
NP RxAmino MD · $78/vial Tier 2
🧬
HRT Consult → T Pellet 100mg if approved NP Decision
NP consult required first. If approved: T/Triamcinolone 100/20 MG pellet — Farmakeio 503B. Lasts 3–4 months. Session fee $395 covers insertion + pellet.
Data signal: Free T 2 pg/mL (floor of normal) · SHBG 86.5 (binding testosterone) · Fatigue, irregular cycles, freeze/fawn pattern · 29yo female — strong candidate profile per NP protocol
NP Rx requiredFarmakeio 503B · $395/session
💧
NAD+ IV Infusion — 250mg High Priority · 2 sessions Month 1
Mitochondrial energy and cellular repair. 2–3 hr infusion. 2 sessions in first month, then monthly maintenance. Addresses fatigue at root cause level — not glycemic, cellular.
Data signal: Low energy is #1 complaint · HbA1c 5.0 / glucose 71 confirms fatigue is cellular not glycemic · Red light + CoQ10 oral synergy · HBOT compound effect over 90 days
IV Partner · ~$200–350/session · 30% to ALYZE
🩹
BPC-157 — 10mg Add Month 2
Gut healing, anti-inflammatory, tissue repair. Sub-Q or oral. Supports gut-liver-lipid axis — upstream of ApoB/LDL work. Add after CJC/Ipam is established.
Data signal: Digestive symptoms on intake · ApoB 105 / LDL 129 — gut-liver axis is a contributor · Sequence after primary stack is established
NP RxAmino MD · $81.90/vial Tier 2
Supplement Stack — Start Day 1
Vitamin K2 / D3 — 4,000 IU
D at 32.6 — boost to 50–70 range. K2 directs calcium to bone (protect T-score 1.9).
Foundational · Hormone / Immunity
Omega-3 Fish Oil — 3g EPA/DHA
ApoB 105, LDL 129, HDL 38 — omega-3s are the primary dietary lipid intervention.
Foundational · Cardiometabolic
Magnesium Glycinate — 400mg
Sleep trouble + high stress. Glycinate form for nervous system calm and sleep onset.
Foundational · Mood / Recovery
CoQ10 (Ubiquinone) — 200mg
Mitochondrial energy support. Addresses low energy at cellular level — synergistic with NAD+ IV.
Foundational · Cellular / Energy
Ashwagandha KSM-66
Cortisol 5.7 (low-end AM). HPA dysregulation suspected. Supports cortisol normalization + resilience.
Mood / Stress · Cortisol
Myo D-Chiro Inositol — 2g
SHBG elevation + irregular cycles suggest insulin-estrogen connection. Inositol addresses both.
Hormone · Estrogen / Insulin
Saffron — 30mg
Mood support — emotional numbness + freeze pattern noted. Clinical evidence for mild-moderate mood improvement.
Mood / Stress · Emotional
Probiotic 60B CFU
Digestive symptoms flagged on intake. Multi-strain to begin microbiome restoration + support gut-liver-lipid axis.
Gut Health · Microbiome
NP Referral Items
Clinical review required
Flag for NP at next touchpoint — within 2 weeks of assessment
ApoB 105 + LDL 129 — cardiovascular risk discussion and dietary intervention required. Retest at 90 days before any Rx consideration.
SHBG 86.5 nmol/L — evaluate for thyroid or liver contribution and free testosterone adequacy. Strong T pellet candidate per NP protocol.
Irregular menstrual cycles — consider functional hormonal workup if not already completed. Progesterone support: revisit at 60-day hormone panel.
Coach & NP Review
Pending
All three approvals required before this plan is released to the member's ALYZE Insights app
Sign off to release
Performance Coach
Fitness plan, modality schedule, mental performance protocol
NP Review
Interventions, HRT candidacy, peptide Rx, clinical flags
Nutrition
Macro targets, meal timing, supplement stack