⚕️ Medical note: This plan is built around your specific conditions (Hashimoto's on levothyroxine, PCOS/insulin resistance, lactose sensitivity) to work alongside your endocrinologist and gynaecologist — never to replace them. Confirm supplement additions and any change near your medication with your prescribing doctor before starting. I am a specialist in fitness and nutrition planning, not a physician.
👋 Why I build plans like this
I'm Iulian. I spent 17 years as a professional handball player, then coached at the highest level of the sport — including at national-team level with the Romanian Handball Federation. But what taught me to build a plan like yours wasn't the trophies. It was my own body breaking down. I have multiple food intolerances, pancreatic insufficiency and a complex medication stack of my own, and for years the generic plans and apps quietly made me worse — because none of them were built around my body and my meds.
So I learned to do it properly — to build a plan where every meal, supplement and training day respects the medical reality, not just a calorie target.
You won't get a man's crash-cut with your name pasted on top. You'll get a plan that understands why you're tired, why the scale won't move, and why "just eat less and run more" has failed you before. And every two weeks, I rebuild it around how your real life actually went.
🎓 BS & MS Sports Studies · UNEFS Bucharest
🪪 EHF Pro Licence Coach
🤾 17 yrs pro handball · 2× EHF European Cup
🇷🇴 National-team coach · Romanian Handball Federation
Privacy, plainly: Your health details, check-ins and log are yours. They're stored securely in your own browser on this device — nothing is sent anywhere. GDPR-compliant.
✨ What Your Plan Includes
Every plan is built from scratch for one person — your conditions, your schedule, your budget. Here’s what comes with it:
- 🥗 Personalised nutrition plan — thyroid-safe, PCOS-aware, lactose-free. Real food, not diet products.
- 💪 Training programme — home-based Phase 0 to gym-ready Phase 1 progression, no gym required to start.
- 🍽️ Plate Protocol & eating education — how to build every meal to manage blood sugar, improve satiety, and stop the craving loop.
- 📊 Weekly check-in & progress tracking — simple log built into the plan itself, no app required.
- 📡 Live coach monitoring via private dashboard — your data visible to your coach in real time; adjustments happen proactively, not only when you reach out.
This is a personalised sample plan based on the Maria persona — a Hashimoto + PCOS client on levothyroxine, lactose-sensitive, 37 years old. If your profile is similar, your plan will be very close to this. If you have different conditions or goals, the structure stays — the content is rebuilt around you.
🔥 Caloric & Macro Targets — Gentle on Purpose
1,600
Daily kcal (gentle deficit)
130 g
Protein (~2 g/kg goal weight)
150 g
Carbs (low-GI, T3-protecting)
50 g
Fat (olive oil, fish, seeds)
Why these numbers — the math, shown
| Step | Value | Why |
|---|---|---|
| BMR (Mifflin-St Jeor) | ~1,425 kcal | 37 F · 165 cm · 74 kg |
| Activity factor | ×1.4 | 3 strength sessions/wk + daily walking + chasing two kids — real life, not "very active" |
| Estimated TDEE | ~1,995 kcal/day | What you burn on a normal day |
| Gentle deficit | −~400 kcal/day | The maximum safe deficit for Hashimoto + PCOS. A bigger cut suppresses T3, deepens fatigue, stalls the scale, and can trigger a flare. Slower is literally faster here. |
| Daily target | 1,600 kcal | Expected loss ~0.3–0.5 kg/week → ~12 kg over ~6 months, without wrecking your hormones |
| Diet break | Maintenance (~2,000) | 1 week at maintenance every ~6–8 weeks keeps thyroid output up and makes the deficit sustainable |
The one rule I won't bend: we do not chase faster loss by eating less. With Hashimoto's, under-eating is how the scale gets stuck. Carbs stay adequate (150 g) specifically to keep your T3 — the active thyroid hormone — from dropping.
🍽️ How to Build Your Plate — 4 Principles
Same food, different order — significantly different outcome for blood sugar and appetite. These 4 principles apply to every meal in this plan.
- Vegetables first. Eat most of your veg before anything else. Fibre creates a gut barrier that slows glucose into the bloodstream — reduces post-meal spikes by up to 30%. Directly therapeutic for PCOS insulin resistance (IR).
- Protein next. Eating protein before carbs triggers GLP-1 and GIP hormones — these blunt glucose further and send fullness signals 15–20 minutes earlier than if you ate carbs first.
- Carbohydrates last. By the time carbs arrive, your gut is primed. This also protects energy levels: slower absorption = longer, steadier fuel instead of a spike-then-crash cycle.
- Eat slowly, stop at 80%. Satiety signals lag 15–20 minutes behind your stomach. Pausing and chewing properly gives the signal time to arrive before you overshoot fullness. Don't eat at a desk or phone — cortisol from distracted eating raises blood sugar independently of what you eat.
🌿 Your full personalised plan includes a complete Plate Protocol section with condition-specific guidance for Hashimoto's, PCOS, and levothyroxine timing around meals.
💊 Euthyrox 75 mcg — The Non-Negotiable Daily Rules
⚠️ This is the single most important habit in your whole plan. If absorption is off, everything downstream — energy, mood, fat loss — suffers, no matter how perfect the food is.
Take on a completely empty stomach, the moment you wake
- Wait 30–60 minutes before eating anything or drinking coffee
- No calcium-rich foods or calcium supplements within 4 hours
- No iron supplements within 4 hours
- No soy products within 4 hours (they block absorption)
- Coffee is fine — just after the 30-minute window, never with the pill
The mom-proof sequence: Wake → Euthyrox + glass of water on the nightstand → start the kids' morning → 30–40 min later, coffee + breakfast. Putting the pill by your bed (not in the kitchen) is the difference between "every day" and "most days."
Tell me on your check-in if your dose changes — a new TSH result often means I need to adjust your energy targets and training load with it.
📋 How Your Conditions Shaped This Plan
🦋 Hashimoto's
- Strength before cardio
- No HIIT — spikes cortisol, feeds the autoimmune fire
- Anti-inflammatory foods throughout
- Selenium (thyroid-enzyme cofactor)
- Enough protein to protect muscle
PCOS / insulin resistance
- Low-GI carbs only
- Moderate deficit — aggressive cuts worsen PCOS
- Zone 2 cardio for insulin sensitivity
- Myo-inositol + D-chiro protocol
- Magnesium for cortisol + insulin
Desk posture + busy mom
- Rows + face pulls for a tired upper back
- Daily 5-min posture reset
- Workouts capped at 35 min, doable at home
- Joint-friendly, low-impact — no jumping
- Steps count: chasing kids is training
🥦 Food Guide — Thyroid & Insulin Friendly
✅ Prioritise
Protein
- Chicken, turkey, lean beef
- Eggs, fatty fish (salmon, mackerel, sardines)
- Lentils, chickpeas, beans
- Lactose-free Greek yogurt, hard cheeses (low lactose)
Low-GI carbs
- Oats, quinoa, buckwheat, brown rice
- Sweet potato, lentils, beans
- Berries, apple, pear, kiwi
Veg & fats
- Leafy greens, cruciferous (cooked), peppers, zucchini
- Olive oil, avocado, nuts, seeds, tahini
- Garlic, ginger, turmeric — anti-inflammatory
❌ Avoid / Limit
Blood-sugar spikers (PCOS)
- Refined sugar, sweets, pastries, white bread
- Sugary drinks, fruit juice, most cereals
- White potato in large amounts
Inflammatory / lactose
- Ultra-processed foods, deep-fried
- Regular milk, cream, soft cheeses (lactose)
- Excess alcohol
Around your pill
- Soy & calcium-rich foods within 4 h of Euthyrox
- Coffee within 30 min of Euthyrox
Lactose guide: You don't have to go fully dairy-free. Hard, aged cheeses (parmesan, mature cheddar, pecorino) and lactose-free yogurt/milk are usually fine — the lactose is largely gone. It's fresh milk, cream and soft cheese that cause trouble. Test small amounts and tell me what your gut says.
Cruciferous note: broccoli, cauliflower, cabbage and kale are great for you — just eat them cooked rather than raw in large daily amounts, since cooking deactivates the goitrogens that can mildly interfere with the thyroid.
🍽️ Meals — The Simple Plate, Built for 20 Minutes
No weighing every gram. Build each plate to this shape and you land near 1,600 kcal / 130 P naturally:
| Half the plate | A quarter | A quarter | Plus |
|---|---|---|---|
| Non-starchy veg (leafy + colourful) | Protein (palm-sized+) | Low-GI carb (cupped hand) | 1 thumb of healthy fat |
Eating window: Breakfast after your Euthyrox gap (≈8:30) · Lunch (biggest, 13:00) · Snack (16:30) · Dinner (19:00). Protein at every meal blunts PCOS cravings.
4 fast recipes (≤20 min, kid-kitchen-proof)
🍳 Savoury protein oats Breakfast · 7 min
½ cup oats cooked in water, stir in 1 scoop lactose-free/plant protein + cinnamon, top with berries + 1 tbsp pumpkin seeds. ~410 kcal · 32 P. Low-GI, keeps you full through the morning meetings.
🥗 Sheet-pan chicken + veg Lunch/dinner · 20 min
Chicken thigh + broccoli, peppers, red onion on one tray, olive oil + paprika + garlic, 200°C for 18 min. Serve over ⅓ cup cooked quinoa. ~520 kcal · 45 P. Double it — tomorrow's lunch is done.
🐟 15-minute salmon bowl Dinner · 15 min
Pan salmon fillet 4 min/side, serve on shredded cabbage + cucumber + ½ avocado + lactose-free yogurt-tahini drizzle. ~540 kcal · 38 P. Omega-3 + anti-inflammatory.
🥣 Lentil + egg power plate No-cook-ish · 8 min
Tinned lentils (rinsed) + 2 boiled eggs + spinach (wilted) + cherry tomatoes + olive oil + lemon-free herb dressing. ~430 kcal · 28 P. Cheap, fast, fibre for PCOS.
🏋️ Training — 3 Days, 35 Minutes, Joint-Friendly
Strength is the priority — it builds insulin sensitivity and protects your metabolism while you lose fat. No HIIT, no jumping, nothing that needs a free hour you don't have. Tap a day below in My Log & Stats to log it.
Day A · Full Body35 min
| Goblet squat to box | 3 × 10 |
| DB Romanian deadlift | 3 × 10 |
| Incline DB press | 3 × 10 |
| Seated cable row | 3 × 12 |
| Pallof press | 2 × 10/s |
Day B · Lower + Glutes35 min
| Hip thrust | 3 × 12 |
| Step-up (knee-safe) | 3 × 10/l |
| Seated leg curl | 3 × 12 |
| Glute bridge march | 2 × 12 |
| Calf raise | 2 × 15 |
Day C · Upper + Posture35 min
| Lat pulldown | 3 × 12 |
| Chest-supported row | 3 × 12 |
| DB shoulder press (light) | 3 × 10 |
| Face pull | 3 × 15 |
| Side plank | 2 × 30s |
Cardio for Hashimoto + PCOS: Zone 2 only — a brisk walk or easy cycle where you can still hold a conversation. Aim 7–8k steps daily + one 25-min cycle. This improves insulin sensitivity without the cortisol spike that HIIT causes. Your daily life with the kids already does a lot of this.
🧴 Supplement Protocol — Thyroid-Aware
| Supplement | Dose | Timing | Why |
|---|---|---|---|
| Selenium | 100–200 mcg | With breakfast | Cofactor for thyroid enzymes; may lower anti-TPO antibodies. Don't exceed 200 mcg. |
| Myo-inositol + D-chiro | 2 g + 50 mg (40:1) | Morning + evening | Strong PCOS evidence for insulin sensitivity & cycle regularity — discuss with your gynaecologist. |
| Vitamin D3 + K2 | 2,000–4,000 IU | With a fat-containing meal | Hashimoto patients are very often deficient; supports immune regulation. |
| Magnesium glycinate | 300 mg | 1 h before bed | Cortisol, insulin, sleep, muscle relaxation. |
| Omega-3 (EPA/DHA) | 1–2 g | With dinner | Anti-inflammatory; supports mood and joints. |
| Iron — only if ferritin low | Per blood test | 4 h away from Euthyrox | Fatigue in Hashimoto is often low ferritin, not just thyroid. Test first; don't guess. |
Golden timing rule: every mineral here (selenium, magnesium, iron, calcium) goes away from your morning Euthyrox — take them with later meals, never in the first hour. Clear all of these with your doctor before starting; nothing here replaces medical advice.
🧠 Habits — Built for a Real Mom's Week
⏰ Sunday 30-min reset
- Roast 2 trays of protein + veg
- Boil 6 eggs, cook a pot of quinoa
- Portion 3 lunches into boxes
- That's the week's "I'll just order something" problem solved
🌙 Evening, not willpower
- Bigger protein dinner = fewer cravings
- Kitchen closes after dinner
- Craving? Herbal tea + lactose-free yogurt
- Don't keep the kids' sweets where you snack
💊 Pill + supps system
- Euthyrox by the bed, water glass ready
- Phone alarm 30 min later = breakfast + supps
- Weekly pill organiser on the counter
🚶 Movement that counts
- Park further, take stairs, walk on calls
- 10-min walk after lunch = insulin win
- Kids to the park = your Zone 2
Hydration & sleep: 2–2.5 L water/day, no caffeine after 14:00. Sleep is a direct fat-loss and thyroid driver — protect a 7–7.5 h window. On the nights the kids let you. We work with real life, not against it.
📊 Check-In & Bloodwork
Every 2 weeks you send me a 2-minute check-in
Weight trend (weekly average, not daily), energy (1–10), sleep, cycle notes, training done, and anything that felt off. I rebuild your plan from it — loads, calories, meals, the lot.
Bloodwork — ask your doctor for these before starting
| Thyroid | Iron / nutrients | Metabolic (PCOS) |
|---|---|---|
| TSH Free T4 Free T3 anti-TPO |
Ferritin Serum iron Vitamin B12 Vitamin D |
Fasting glucose + insulin (HOMA-IR) HbA1c Lipid panel Testosterone |
These give us a baseline so we can prove the plan is working on more than the scale — energy, antibodies and insulin tell the real story with Hashimoto + PCOS.
📈 My Log & Stats — Your Living Plan
This is the part an app can't fake. Tap a training day to log your sets — it saves instantly and feeds your trends below. This sample is pre-loaded with 3 weeks of example progress so you can see what your own dashboard becomes. Live demo: everything stays in this browser.
This week — tap a day to log
Snapshot
Body-weight trend (weekly avg)
4-week adherence
Strength trend — pick an exercise
✨ How Working Together Actually Works
1
You tell me everythingA deep intake form — conditions, meds, bloodwork, food likes/dislikes, schedule, equipment.
2
I build your planA fully personalised plan like this one, on your own private page, within a few days.
3
You live it & log itOpen it daily for exactly what to eat and lift. Log sessions in seconds.
4
I re-personalise every 2 weeksFrom your check-in I adjust loads, calories and meals. The plan grows with you — it never goes stale.
It's a product, not a treadmill of calls. No daily messaging pressure, no 6 AM boot-camp guilt. A living, expert plan that updates around your real life — and you can cancel anytime; your plan stays yours.
Plans
Starter
€49/mo
+ €99 one-timeYour Initial Plan — yours forever
- Personalised plan
- Monthly re-personalisation
- Log & stats dashboard
Standard
€89/mo
+ €99 one-timeYour Initial Plan — yours forever
- Everything in Starter
- Bi-weekly re-personalisation
- Bloodwork-aware adjustments
- Meal + recipe rotations
Premium
€179/mo
+ €149 one-timeYour Initial Plan — yours forever
- Everything in Standard
- Priority weekly re-personalisation
- Condition-specific deep protocols
- Direct written Q&A channel
About that one-time fee — it's the part you keep. The setup pays for your fully personalised initial plan, built from scratch around your thyroid, PCOS and real week. It's yours to keep forever. If you ever cancel the monthly, you don't lose the plan — cancelling only stops the every-2-weeks re-personalisation. You walk away owning everything you paid to build.
Founding-member pricing available for the first members. Prices illustrative for this sample.
“For the first time, someone built a plan that actually knew what Hashimoto's does to you. I'm not crashing at 3 PM anymore, my last bloods improved, and I've lost 6 kg without ever feeling starved. He understood why I was tired before I even finished explaining.”
— Ana, 39, Cluj · Hashimoto's + PCOS
Illustrative testimonial for this sample. Real founding-member results and consent-based stories will replace this at launch.