Nutrition

Calcium and Vitamin D for Women: How Much You Need

Vijay Pratap Singh -
Calcium and vitamin D for women 35+: daily amounts by age and country, the best foods incl. vegetarian, when to test and how to take supplements safely.

More fresh guides

Fat Loss

NewSee your fitness at 50, 60 and 70Two futures side by side: carry on as you are, or start training today.See my future →

AIAI rep counterYour camera counts squats and push-upsmsReaction time testWhat’s your reflex age?MMMuscle mapTap a muscle, get the exerciseskmVirtual JourneysWalk the Camino with your steps

Training

Free tools for men over 35Get your numbers and a plan in minutes. No sign-up.

See all 46 free tools →

Start here · 2 minutesYour free 35+ Fitness BlueprintCalories, protein, a weekly training plan, zone 2 heart rate, meals and your top 3 priorities.Build my blueprint →NutritionProtein calculatorYour daily target and a sample day of meals for any diet.Calculate →NewFuture YouSee your fitness at 50, 60 and 70, with and without training.See my future →New · AIAI rep counterYour phone camera counts your squats and push-ups, with voice cues.Try it →

Nutrition

Recovery & Sleep

Latest Post

Longevity

All Longevity Guides

Guides
Latest

Nutrition

Calcium and Vitamin D for Women: How Much You Need

Vijay Pratap Singh -
Calcium and vitamin D for women 35+: daily amounts by age and country, the best foods incl. vegetarian, when to test and how to take supplements safely.
Performance

Zone 2 Cardio for Women: A Simple 8-Week Plan

Vijay Pratap Singh -
Zone 2 cardio for women made simple: find your pace with a 2-minute talk test, a heart rate table by age and an 8-week plan for busy schedules.
Fat Loss

Belly Fat in Women Over 35: What Actually Works

Vijay Pratap Singh -
Belly fat in women over 35: why it builds up, a 2-minute waist test, why crunches fail and the exercise, food and sleep habits that actually work.
Recovery & Sleep

Sleep Tips for Women Over 35: A 4-Week Plan

Vijay Pratap Singh -
Sleep tips for women over 35: a 4-week plan with a 2-minute self-test, exercise timing, caffeine rules and when to see a doctor about insomnia.
Training

Busy Mom Workouts: A 20-Minute Home Plan That Works

Vijay Pratap Singh -
Busy mom workouts that fit real life: a 20-minute home plan with 3 circuits, easy swaps and the evidence on why short sessions build strength.

Performance

More Performance
Start hereYour free 35+ Fitness BlueprintCalories, protein, a weekly training plan and your top 3 priorities in 2 minutes.Build my blueprint →

5Fitness testHow fit are you for your age?gProtein calculatorYour daily target and a sample daykcalCalorie calculatorLose fat, keep muscle46All 46 free toolsNo sign-up, nothing leaves your browser

Health

More Health

Evidence-based fitness, nutrition and recovery for busy men over 35. New guides every week.

What do you want to work on?Pick a goal and get the guides, plans and tools for it.
Goal 01Lose the bellyFat loss that keeps your muscle, with a realistic timeline.Explore →Goal 02Get strongerHome and gym plans that fit 3 hours a week.Explore →Goal 03Eat for muscleHigh-protein food for every diet, vegetarian included.Explore →Goal 04Sleep and recoverBetter sleep, less back pain, smarter recovery.Explore →Goal 05Play your sportRunning, padel, golf, football and cricket after 35.Explore →Goal 06Live longerVO2 max, grip strength and the tests that predict lifespan.Explore →Goal 07Clear your headStress, burnout and midlife, without the stigma.Explore →46 toolsTry a free toolAI rep counter, Future You, calculators and more.Explore →