Your Strength And Nutrition Plan, Built Around You
A 12-week training plan and a meal plan made for women's bodies, from your thirties through perimenopause and beyond. Answer a short health questionnaire, get your plan in minutes, and try it free for 7 days.
Free for 7 days, then $10/month. Cancel anytime.
Everything You Need To Train And Eat Well, In One Place
A 12-Week Training Plan
Foundation, build and strength phases with reset weeks built in. Sessions fit 20 to 60 minutes, at home or in the gym, with form cues for every exercise.
Your Nutrition Targets And Meals
Calories, protein, carbs, fat, fiber and water set for you, plus a 7-day meal plan and grocery list for omnivore, pescatarian, vegetarian or vegan eating.
Progress You Can See
Check off sessions and daily habits, log weigh-ins and watch your trend line. A short lesson each week keeps you moving forward.
Made For Women, Not Adapted From A Men's Plan
Strength First
Two to five short sessions a week that build the muscle that keeps you strong and steady. Every move has sets, reps, rest and plain-English form cues.
Protein-Anchored Eating
Daily calories, protein, fiber and water set for your body and your goal, plus a 7-day meal plan and grocery list for how you already eat.
Balance And Bone-Friendly Work
Balance practice and light impact where your joints allow it, with joint-friendly swaps for knees, back and shoulders.
Works With Your Care
On a GLP-1 or hormone therapy? Your plan protects protein and avoids crash-diet calorie targets. It never changes your treatment.
Answer, Get Your Plan, Start Training
1. Take The Health Questionnaire
About three minutes: a standard exercise-readiness check plus your goal, schedule, equipment and how you eat.
2. Get Your Plan Instantly
Your training, calories, protein and meals are built from your answers the moment you finish.
3. Try It Free For 7 Days
Then $10/month, combined with your membership bill if you're a member. Cancel Daily Health anytime in two clicks.
$10/month
7 days free. No charge until your free week ends. Cancel anytime.
- 12-week strength plan for your schedule and equipment
- Personal calorie, protein, fiber and water targets
- 7-day meal plan and grocery list
- Habit tracker, weigh-in log and weekly lessons
Looking For B-12, NAD+, Glutathione Or Sermorelin?
Our daily support medications now live with Menopause, alongside the treatments they're most often paired with.
See Daily Support MedicationsCommon Questions
How much does Daily Health cost?
It's free for 7 days, then $10 a month. Cancel any time in Manage Billing before your free week ends and you won't be charged.
Do I need a membership?
No. Daily Health works on its own. If you're a Urania member, it's simply added to your membership bill, so you get one monthly charge, and it's free until your next bill (always at least 7 days).
Why is there a health questionnaire?
It checks that you're ready to start exercising and tailors your plan. If any answer suggests checking with a healthcare provider first, we tell you before you pay anything.
What equipment do I need?
None to start. Tell us whether you train with bodyweight, dumbbells or a full gym, and how many days and minutes you have, and your plan is built around that.
Can I change my plan later?
Yes. Update your answers any time and your training, calories and meals rebuild instantly. Your logged progress stays.
Is this medical advice?
No. Daily Health is general fitness and nutrition education. It doesn't diagnose or treat anything and never changes a prescribed treatment.