Overnight
It starts with the night you actually had.
Deep, core and REM read straight off your watch and set against your own baseline. Sleep is the first thing to slip after forty and the first thing worth defending.
Getting older
is certain.
Getting weaker
is not.
Not a fitness app. It reads your watch overnight, then decides the aerobic work, the lifting and the food that keep the next twenty years worth having.
From £4.99 a month · no minimum term
What happens overnight
One plan,
rebuilt every night.
Three things happen while you are asleep. None of them need you.
7h 48m asleep · HRV 42ms · resting heart rate 50
It reads the night
Set against your own baseline, not an average for a fifty year old.
One session, four meals, two supplements. One day.
It writes the day
Aerobic work, lifting and food written together, not by four apps.
M
T
W
T
F
S
S
Dotted is what it planned. Solid is what it did.
It changes its mind
Recovery came back slow, so this week eased off on its own.
One day, start to finish
This is what it does
while you get on with it.
06:41
The day is decided before you are awake.
Readiness is scored overnight. Zone two instead of intervals, protein up, magnesium moved to nine, all of it done by the time you pick the phone up.
09:00
Two supplements, not twenty.
A Cytoplan pack matched to you, posted monthly, each one timed to the meal it belongs with. The app watches the weeks that follow, so anything not earning its place gets dropped.
Training
The session is written, then watched.
Two or three lifting sessions a week, progressed slowly enough to still be doing them at sixty. Point the camera at yourself and it counts the reps and checks the depth.
Meals
Food sized to the day you are having.
A week built from what you already like, with the protein held high enough to defend the muscle you have. Swap anything in a tap and the rest of the week moves.
19:00
Then it cooks it with you.
Every meal stepped out with a timer on each stage and the exact weights, on the phone or read out on the watch.
Overnight
It starts with the night you actually had.
Deep, core and REM read straight off your watch and set against your own baseline. Sleep is the first thing to slip after forty and the first thing worth defending.
06:41
The day is decided before you are awake.
Readiness is scored overnight. Zone two instead of intervals, protein up, magnesium moved to nine, all of it done by the time you pick the phone up.
09:00
Two supplements, not twenty.
A Cytoplan pack matched to you, posted monthly, each one timed to the meal it belongs with. The app watches the weeks that follow, so anything not earning its place gets dropped.
Training
The session is written, then watched.
Two or three lifting sessions a week, progressed slowly enough to still be doing them at sixty. Point the camera at yourself and it counts the reps and checks the depth.
Meals
Food sized to the day you are having.
A week built from what you already like, with the protein held high enough to defend the muscle you have. Swap anything in a tap and the rest of the week moves.
19:00
Then it cooks it with you.
Every meal stepped out with a timer on each stage and the exact weights, on the phone or read out on the watch.
Everything it settles
before you wake up.
7h 48m
45 minutes over your usual, and a full run of deep.
1h 28m
The stage that thins out with age. Yours held.
42ms
Inside your normal range for eight nights running.
50bpm
Four lower than the summer, without trying to be.
84
Good. Enough for the zone two, not for the intervals.
BreakfastPorridge, blueberries, almonds
LunchTurkey meatball soup
DinnerChicken casserole
2,297kcal
Porridge at ten, with the protein already counted.
1.3×
Above your four-week average, so today comes down.
18
Fourteen years under your real age, and still falling.
21:00
Moved earlier. You are training at seven tomorrow.
One night, nine decisions you did not have to make
Getting started
Ten minutes to set up.
Then it runs itself.
01
Answer ten minutes of questions
Your goals, the week you actually have, the kit you can get to, the food you will not eat and the joints you work around.
02
It writes the whole week
Aerobic work, lifting, meals, a shopping list and your two supplements, written together as one plan instead of by four different apps.
03
Wear your watch to bed
It syncs overnight. Load, protein and timing have already moved by the time you pick the phone up in the morning.
04
The pack lands each month
Two Cytoplan supplements, made up for you, posted to your door and re-matched whenever the plan changes.
Eat
Food that doesn't
taste healthy.
A week built from what you already like, with enough protein to hold onto muscle. Swap anything in a tap.
Scan a barcodePhotograph a plateShopping list by aisle
Train
Never train without
knowing what to do.
Point the camera at yourself and it counts the reps, checks the depth and times the rest. Slept badly and the volume drops before you arrive.
- ✓Sets and loads that carry week to week
- ✓Depth, tempo and rep count read by your camera
- ✓Progressed slowly enough that you are still lifting at sixty
Set 2 of 3 · chest supported row
0kg10 reps
Depth good · 75 seconds rest
Supplement
Two supplements.
Not two hundred.
Four hundred on the shelf. Eighty would suit you. Nobody can choose between eighty things, so VitaOS picks two and Cytoplan post them.
The number that matters
Fitness age is the one
worth watching.
Built from your watch's own VO2 max, not an estimate from your weight. A fifty two year old with a strong aerobic base can carry a fitness age in the thirties.
- ✓Measured, not guessed
- ✓One number to hold the whole plan to
VO2 max
0.2ml/kg/min
Top 15% for your age
And the small things
that keep it going.
A plan fails on a Thursday, not on day one.
This week's shop
£0
Fish and meat4 items
Fruit and veg7 items
Cupboard3 items
Shopping list
Water today
2.3of 3.6 litres
Water
Widgets
Thursday
Cod, new potatoes640 kcal
Chilli, brown rice648 kcal
Steak, greens702 kcal
Salmon, orzo688 kcal
Meal swaps
Set 1 of 3 · depth good
0of 10 reps
Form cues
Last 28 days
0%taken on time
Adherence
We don't make the supplements.
They do.
Cytoplan have been making food based supplements in the UK since 1990. Yours are chosen from their range for the gaps your own readings show, and posted every month.
Made in the UKFood basedPosted monthlyFree delivery
Pricing
Two ways in.
No minimum term and no contract. Start with the app, and add the pack when you want the whole thing running on its own.
VitaOS App
The app on its own.
£4.99/month
- Aerobic work and lifting, sized to your week
- Meal plans, recipes and the shopping list
- Food scanning, form cues and progress
- Apple Watch and widgets
Most people start here
Acidophilus Plus
5-HTP Plus
VitaOS + Supplements
The app, plus the pack.
£44.99/month
- Everything in the app plan
- Two supplements, chosen for you, posted monthly
- Made in the UK by Cytoplan, free delivery
In this month's pack
Acidophilus Plus5-HTP PlusQuestions
What is fitness age and how is it worked out?+
Fitness age estimates how old your body performs, rather than how old it is. VitaOS calculates it from your estimated VO2 max, resting heart rate and recovery patterns, then tracks it month to month so you can see the direction of travel.
Can you still improve VO2 max after 45?+
Yes. VO2 max declines with age if nothing is done, but it responds to training at any age. The work that moves it is mostly easy aerobic volume with a small amount of harder effort, and VitaOS schedules both around your recovery.
How much exercise do I need after 50 to stay healthy?+
The broad guidance is 150 minutes of moderate activity a week plus two sessions of resistance training. VitaOS turns that into specific sessions on specific days rather than leaving you to work out where it fits.
Is it too late to start strength training at 50 or 60?+
No. Muscle responds to resistance training well into later life, and losing muscle is one of the clearest drivers of decline. Starting later means progressing more slowly and paying more attention to recovery, which is what the app manages.
What is zone two training and how much should I do?+
Zone two is steady aerobic work at a pace where you could still hold a conversation. It builds the base that VO2 max sits on top of. Most people benefit from two to four sessions a week.
Do I need an Apple Watch?+
No, but the plan is much better with one. The watch is what lets the app read your night and decide your day before you are awake.
How much does VitaOS cost?+
The app is £4.99 a month. £44.99 a month adds a supplement pack matched to you and posted monthly. No minimum term, cancel from inside the app.
Start tonight.
Wear the watch to bed. Tomorrow already has a plan on it, and the first pack is already on its way.
From £4.99 a month · cancel from inside the app
Also built for
