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NUTRITION

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WEEKLY SIGNAL

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NUTRITION TIP

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CHOOSE YOUR PROGRAM

16-week progressive training systems

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TRAIN

BLOCK 1 · WEEK 4 · DAY 3

HISTORY

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Set Your Week

Choose which week of the program you're on

Pick a Day

Choose which training day to log

NUTRITION

TODAY ·

History

Targets

MACRO TRACKING · WEEK 1

IGNITE Macros

of goal

of 2,000 kcal

2,000 remaining

PROTEIN G

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💧 WATER

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Nutrition Tools

Sample day of eating

Generate a full day of meals based on your calorie target and goal. Adjust the target below if needed.

Calorie target

Preference

Ask anything about food & nutrition

Ask your coach any nutrition question — macros, meal ideas, specific foods, recipes, anything.

Quick food swaps

Enter a food you eat regularly and get smarter alternatives that fit your goals better.

High protein meal ideas

Get meal ideas optimized for protein based on your preferences.

Eating out guide

Tell your coach where you're eating and get smart ordering strategies that fit your goals.

Based on your remaining macros today, Knox will suggest meals to hit your targets.

Knox analyzes your last 7 days of nutrition and gives you specific coaching on patterns and what to adjust.

PROGRAMS

IRON FITNESS SYSTEM

Fitness

Nutrition

BioGen

Currently Active

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Hormone & Peptide Optimization

BioGen Restoration

Telemedicine hormone and peptide therapy — optimized for performance, body composition, and longevity. Available to IRON members.

Visit BioGen → Book Free Discovery Call →

Your personalized assessment

Based on your check-in data, goals, and progress — here's what may be worth exploring.

Loading your assessment...

What BioGen offers

TRT

Testosterone replacement for men and women. Optimizes energy, muscle, and mood.

Peptide Therapy

BPC-157, TB-500, and more for recovery, healing, and performance.

Weight Loss

Semaglutide and GLP-1 protocols for accelerated, medically-supervised fat loss.

GH Peptides

Ipamorelin, CJC-1295, and sermorelin for recovery, sleep, and body composition.

Women's Hormones

Estrogen, progesterone, and testosterone optimization for women at any stage.

Longevity

NAD+, NMN, mitochondrial peptides, and anti-aging protocols for long-term health.

Book Free 10-Min Discovery Call Learn More at BioGen →

HORMONE HEALTH

Education & Awareness

Your hormones are the invisible architecture behind your results. No matter how dialed in your training and nutrition are, hormonal imbalance can cap everything. This section gives you the foundational knowledge to understand what's happening in your body — and when to explore clinical support.

Hormone

Testosterone

The Foundation

The primary anabolic hormone in both men and women. Drives muscle synthesis, fat oxidation, libido, bone density, and motivation. Levels decline 1–2% per year after 30. Symptoms include fatigue, reduced muscle, poor recovery, and brain fog. A simple blood test (Total T, Free T, SHBG) tells you where you stand.

Men & WomenTRT Available

Hormone

Estrogen & Progesterone

The Women's Hormones

Work in balance to regulate the menstrual cycle, mood, bone density, and body composition. Imbalances from perimenopause or chronic stress cause weight gain, poor sleep, and stalled results. HRT, when properly prescribed, can restore balance and dramatically improve quality of life.

WomenHRT Available

Hormone

Thyroid & NEAT

The Metabolic Engine

The thyroid regulates your basal metabolic rate — calories burned at rest. Hypothyroidism is underdiagnosed and presents as unexplained weight gain, fatigue, cold intolerance, and hair loss. It also suppresses NEAT, the involuntary movement that accounts for a significant portion of daily caloric burn.

Men & WomenMetabolic

Hormone

Insulin Sensitivity

The Metabolic Gatekeeper

Determines how efficiently your body uses carbohydrates vs. storing them as fat. Insulin resistance drives fat storage, energy crashes, and risk of Type 2 diabetes. Resistance training and fat loss are the two most powerful natural tools. GLP-1 medications are game-changers for significant metabolic dysfunction.

Men & WomenGLP-1 Available

Hormone

Growth Hormone & IGF-1

Recovery & Body Composition

GH and IGF-1 govern tissue repair, fat metabolism, muscle growth, and sleep quality. GH is secreted primarily during deep sleep — poor sleep and chronic stress suppress it. GH peptides like ipamorelin and CJC-1295 stimulate natural release, improving recovery and body composition without the risks of exogenous GH.

Men & WomenPeptides Available

Want to know where you stand? BioGen offers comprehensive hormone panels and a free 10-minute discovery call to review your results and discuss whether optimization is right for you.

Book Discovery Call →

PEPTIDE THERAPY

Education & Awareness

Peptides are short chains of amino acids that act as biological signals — telling your body to heal faster, burn more fat, build more muscle, or produce more of its own hormones. All use should be under medical supervision. These summaries are educational only.

Weight Loss

Semaglutide

GLP-1 Receptor Agonist

FDA-approved. Suppresses appetite, slows gastric emptying, and improves glucose control. Average 15% body weight reduction in clinical trials at 2.4mg/week. Once-weekly injection.

FDA ApprovedOnce Weekly

Weight Loss

Tirzepatide

GLP-1 / GIP Dual Agonist

Outperforms semaglutide in head-to-head trials. Up to 20.9% body weight reduction at 72 weeks. Also improves insulin sensitivity, liver fat, and cardiovascular markers.

FDA ApprovedDual Action

Weight Loss

Retatrutide

Triple Agonist

First-in-class GLP-1, GIP, and Glucagon triple agonist. Phase 2 trials showed 24.2% body weight reduction — the largest seen in any metabolic drug trial to date. Investigational; not yet FDA-approved.

InvestigationalPhase 2

Weight Loss

Survodutide

GLP-1 / Glucagon Dual Agonist

Designed for significant weight loss and metabolic liver disease (MASH). Phase 3 trials active. Fast Track and Breakthrough Therapy designations from FDA.

Phase 3Liver Health

Healing

BPC-157

Body Protection Compound

Accelerates healing of tendons, muscles, ligaments, and gut tissue through angiogenesis and growth factor modulation. Extensive preclinical data. Limited human trials. Not FDA-approved.

Tendon & MuscleGut Health

Healing

TB-500 / Thymosin Beta-4

Soft Tissue Remodeling

Actin-binding peptide that enhances cell migration, wound closure, and soft-tissue remodeling. Used for acute injury recovery — tendon tears, muscle injuries, post-surgical healing. Time-limited use only (8–12 weeks max).

Acute Injury8–12 Weeks

Healing

GLOW / KLOW Blends

Proprietary Recovery Blends

Combine BPC-157, TB-500, and GHK-Cu (GLOW) or add KPV for enhanced anti-inflammatory effects (KLOW). Designed for acute injury recovery with a frontload-and-taper protocol. 6–8 week courses only.

Proprietary Blend6–8 Weeks

Healing

LL-37

Human Cathelicidin

The only known human cathelicidin. RCT evidence supports topical use for venous leg ulcers and diabetic foot ulcers. Systemic use carries serious risks — not recommended outside formal clinical trials.

Topical OnlyWound Healing

Anti-Inflammatory

KPV

NF-kB Inhibitor

Tripeptide derived from alpha-MSH. Inhibits NF-kB signaling and reduces cytokine-driven inflammation. Strong preclinical data in inflammatory bowel models. Does not carry angiogenic risk — suitable for longer-term use.

Gut HealthSkin Inflammation

Anti-Inflammatory

ARA-290 (Cibinetide)

Neuroprotective · EPO-Mimetic

Non-erythropoietic EPO-mimetic. Activates the Innate Repair Receptor to deliver anti-inflammatory and neuroprotective effects without stimulating red blood cell production. Human trials in neuropathic pain and sarcoidosis.

NeuroprotectiveHuman Trials

Longevity

SS-31 (Elamipretide)

Mitochondrial Cardiolipin Binding

Targets the inner mitochondrial membrane. Restores electron transport chain function, reduces oxidative stress, and improves ATP production. Phase 2/3 human trials in mitochondrial myopathy.

Phase 2/3Mitochondrial

Longevity

MOTS-c

Mitochondria-Derived Peptide

Activates AMPK metabolic signaling. Improves insulin sensitivity and metabolic resilience in animal models. Human evidence emerging. One of the most biologically interesting longevity compounds in current research.

AMPK ActivationEmerging Evidence

Longevity

NMN

NAD+ Precursor

Oral NAD+ precursor. Reliably raises cellular NAD+ levels. Best evidence: improved muscle insulin sensitivity in prediabetic women. Well-tolerated at 250–1,250mg/day. Complementary to SS-31 via a different mitochondrial mechanism.

OralNAD+ Support

Longevity

NR (Nicotinamide Riboside)

NAD+ Precursor

Largest human RCT dataset in the NAD+ precursor category. Best evidence in vascular aging and peripheral artery disease. Commercially available as a supplement. Complementary to NMN, not a replacement.

OralVascular Aging

Longevity

Injectable NAD+ / NADH

Parenteral NAD+ Delivery

Bypasses precursor conversion. IV protocols used in wellness and addiction recovery settings. Significant rate-dependent side effects with IV administration. Less evidence-supported than oral precursors for most individuals.

InjectableClinic Only

Medical disclaimer: All peptide content is strictly educational. None of this constitutes medical advice or a recommendation for self-administration. All peptide therapy should be initiated and monitored by a qualified healthcare provider. BioGen Restoration provides medically supervised protocols.

Talk to BioGen →

CURRENT PHASE

Your check-in is your coaching session.

A perfect week you didn't report is worthless to your coach. A rough week you did report is fixable. This takes 2–3 minutes. Be honest — that's the whole point.

Body Weight

EACH DAY · LBS

Weigh yourself each morning. Enter each day below.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

7-DAY AVERAGE

— lbs

Nutrition

FROM MYFITNESSPAL

No nutrition data this phase.

Diagnostic Phase 1 is about resetting habits — not tracking numbers. This section unlocks in Phase 2.

Training

SESSIONS THIS WEEK

Energy & Mood

Terrible weekBest week ever

Stress & Sleep

Stress level this week

1 = completely relaxed · 10 = completely overwhelmed

No stressOver the top

Average hours of sleep per night

Injuries & Soreness

Coach Notes

What went well this week?

What was hard / where did you fall short?

Your coach can only fix what they know. Be honest.

Anything specific for your coach to address?

Your coach reads every answer before your next session. This is how great coaching happens.

This week's challenge

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Habit streak

—

Weekly reflection

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Mindset of the week

Education Hub

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NUTRITION

TODAY ·

History

Targets

MACRO TRACKING · WEEK 1

IGNITE Macros

of goal

of 2,000 kcal

2,000 remaining

Protein g

Carbs g

Fat g

Water L

Nutrition Tools

Sample day of eating

Generate a full day of meals based on your calorie target and goal. Adjust the target below if needed.

Calorie target

Preference

Ask anything about food & nutrition

Ask your coach any nutrition question — macros, meal ideas, specific foods, recipes, anything.

Quick food swaps

Enter a food you eat regularly and get smarter alternatives that fit your goals better.

High protein meal ideas

Get meal ideas optimized for protein based on your preferences.

Eating out guide

Tell your coach where you're eating and get smart ordering strategies that fit your goals.

Based on your remaining macros today, Knox will suggest meals to hit your targets.

Knox analyzes your last 7 days of nutrition and gives you specific coaching on patterns and what to adjust.

From the Coach

Personal videos, technique breakdowns, weekly updates, and member spotlights — straight from your coach.

Loading videos...

Hormone & Peptide Optimization

BioGen Restoration

Telemedicine hormone and peptide therapy — optimized for performance, body composition, and longevity. Available to IRON members.

Visit BioGen → Book Free Discovery Call →

Your personalized assessment

Based on your check-in data, goals, and progress — here's what may be worth exploring.

Loading your assessment...

What BioGen offers

TRT

Testosterone replacement for men and women. Optimizes energy, muscle, and mood.

Peptide Therapy

BPC-157, TB-500, and more for recovery, healing, and performance.

Weight Loss

Semaglutide and GLP-1 protocols for accelerated, medically-supervised fat loss.

GH Peptides

Ipamorelin, CJC-1295, and sermorelin for recovery, sleep, and body composition.

Women's Hormones

Estrogen, progesterone, and testosterone optimization for women at any stage.

Longevity

NAD+, NMN, mitochondrial peptides, and anti-aging protocols for long-term health.

Book Free 10-Min Discovery Call Learn More at BioGen →

HORMONE HEALTH

Education & Awareness

Hormone

Testosterone

The Foundation

Men & WomenTRT Available

Hormone

Estrogen & Progesterone

The Women's Hormones

WomenHRT Available

Hormone

Thyroid & NEAT

The Metabolic Engine

Men & WomenMetabolic

Hormone

Insulin Sensitivity

The Metabolic Gatekeeper

Men & WomenGLP-1 Available

Hormone

Growth Hormone & IGF-1

Recovery & Body Composition

Men & WomenPeptides Available

Want to know where you stand? BioGen offers comprehensive hormone panels and a free 10-minute discovery call to review your results and discuss whether optimization is right for you.

Book Discovery Call →

PEPTIDE THERAPY

Education & Awareness

Weight Loss

Semaglutide

GLP-1 Receptor Agonist

FDA-approved. Suppresses appetite, slows gastric emptying, and improves glucose control. Average 15% body weight reduction in clinical trials at 2.4mg/week. Once-weekly injection.

FDA ApprovedOnce Weekly

Weight Loss

Tirzepatide

GLP-1 / GIP Dual Agonist

Outperforms semaglutide in head-to-head trials. Up to 20.9% body weight reduction at 72 weeks. Also improves insulin sensitivity, liver fat, and cardiovascular markers.

FDA ApprovedDual Action

Weight Loss

Retatrutide

Triple Agonist

InvestigationalPhase 2

Weight Loss

Survodutide

GLP-1 / Glucagon Dual Agonist

Designed for significant weight loss and metabolic liver disease (MASH). Phase 3 trials active. Fast Track and Breakthrough Therapy designations from FDA.

Phase 3Liver Health

Healing

BPC-157

Body Protection Compound

Accelerates healing of tendons, muscles, ligaments, and gut tissue through angiogenesis and growth factor modulation. Extensive preclinical data. Limited human trials. Not FDA-approved.

Tendon & MuscleGut Health

Healing

TB-500 / Thymosin Beta-4

Soft Tissue Remodeling

Acute Injury8–12 Weeks

Healing

GLOW / KLOW Blends

Proprietary Recovery Blends

Combine BPC-157, TB-500, and GHK-Cu (GLOW) or add KPV for enhanced anti-inflammatory effects (KLOW). Designed for acute injury recovery with a frontload-and-taper protocol. 6–8 week courses only.

Proprietary Blend6–8 Weeks

Healing

LL-37

Human Cathelicidin

Topical OnlyWound Healing

Anti-Inflammatory

KPV

NF-kB Inhibitor

Gut HealthSkin Inflammation

Anti-Inflammatory

ARA-290 (Cibinetide)

Neuroprotective · EPO-Mimetic

NeuroprotectiveHuman Trials

Longevity

SS-31 (Elamipretide)

Mitochondrial Cardiolipin Binding

Targets the inner mitochondrial membrane. Restores electron transport chain function, reduces oxidative stress, and improves ATP production. Phase 2/3 human trials in mitochondrial myopathy.

Phase 2/3Mitochondrial

Longevity

MOTS-c

Mitochondria-Derived Peptide

AMPK ActivationEmerging Evidence

Longevity

NMN

NAD+ Precursor

OralNAD+ Support

Longevity

NR (Nicotinamide Riboside)

NAD+ Precursor

OralVascular Aging

Longevity

Injectable NAD+ / NADH

Parenteral NAD+ Delivery

InjectableClinic Only

Talk to BioGen →

My profile

Your coach reads this at the start of every session. Fill it out once — update anytime.

First name

Age

Sex

Experience level

Primary goal

Specific goal (your words)

Current nutrition phase

Training program

—

Change your program in the Programs tab

Current weight (lbs)

Starting weight (lbs)

Height

ftin

Target

Anything else your coach should know

Nutrition Approach

—

CHECK-IN HISTORY · SYNCED TO YOUR ACCOUNT

IGNITE

AI COACH SETUP

Build Your Profile

Knox needs this before your first session. Every coaching decision starts here.

Your Name

Primary Goal

Starting Weight (lbs)

Find Your Program

Two quick questions and Knox will match you to the right starting point. You can always adjust.

Training Experience

Days Per Week Available

Your Nutrition Approach

Four quick questions and Knox will recommend a nutrition track built around how you actually work — not how you wish you did.

Have you ever followed a structured nutrition plan or counted calories?

What has stopped you from sticking to a nutrition plan in the past?

What nutrition wins have you had — even small ones?

When it comes to food, what feels more sustainable for you?

Do you have any diagnosed health conditions that affect your metabolism, hormones, or immune system?

Knox Wants to Know You

Three questions. No wrong answers. Knox will use these to coach you specifically — not generically.

Question 1 of 3

Knox

Your Answer

Assigning Your Start

Knox is reviewing your profile and responses to determine your starting week.

Analyzing your profile...

A Message From Knox

Personalized based on everything you just shared.

Knox is writing your message...

You're Ready

Your program is locked in. Here's how your first week works.

Training

STARTS TODAY

Head to the Train tab as soon as you're done here. Your program is loaded and ready to go — no waiting.

Week 1 · Block 1

Nutrition

STARTS MONDAY

Nutrition phases run on weekly check-in cycles. Your first week starts Monday. Knox will send your opening message when it begins.

Check-in saved.