Most people are managing their health blind. Your body is telling you exactly what it needs, every morning.
Ten things about your body are reported every single day, and by that evening your complete plan for the next day is in your hand. Training, meals, timings, video guides. Adjusted daily, by the coach who built the system, not by an app.
Nobody fails because they lacked a plan. They fail because the plan was written once and nobody watched what happened after. Your body changes daily. A programme that updates monthly is already wrong by the time you follow it.
Do you actually know where your health stands today?
Most people have a rough idea of their weight and almost no idea about the numbers that decide how the next ten years go. Waist, blood pressure, fasting insulin, ApoB, hs-CRP. Before you consider any programme, ours included, find out where you stand.
If your result comes back clean, you may not need us at all. We will say so.
You have had a plan before. What you did not have was daily attention.
Most online programmes sell you a document. A PDF for the month, an app login, a spreadsheet of macros. Everything after that is left to you, on exactly the days when work runs late and life gets in the way.
A template with your name on it
The same programme goes to hundreds of people, adjusted only by weight and goal. It was never built around your history, your recovery or your schedule.
A month passes before anything changes
A check-in once a week or once a month, answered by whoever is free. By the time your plan updates, the body it was written for no longer exists.
Month three, quietly abandoned
You fall behind, feel guilty, stop replying. The plan was never wrong. It simply had nobody holding it in place while your life moved.
We do not send you a plan and wait. We read your body every morning and rewrite your day every evening. That level of attention is only possible with a small number of clients at a time, which is the honest reason we cannot take everyone.
Ask for the evidence. We publish it.
Anyone can describe a method. We put the blood panels, the body measurements, the race data and the client on camera, in full, on our own website. Read them before you speak to us.
Published case studies
Full case studies with before and after blood panels, body measurements and the client speaking for themselves. One UK client finished HYROX Bengaluru in 1:36:27, inside the top 16 percent of his field, after 12 weeks with us.
600+ video reviews
Not written testimonials that anyone could type. Real people on camera, most of them women who arrived alone and nervous, talking about what actually changed.
559 completed transformations
Every one of them ran on the same protocol that now writes your daily plan. This is not a new online product. It is a proven residential system, delivered to where you live.
Independently verified
Your progress is measured by an accredited laboratory and by your own devices. Not by our opinion, and not by a flattering photograph.
One coach reads your numbers. The same one writes your plan.
Niraj designs and writes every daily plan himself. There is no team of junior nutritionists between you and the person whose name is on this programme.
Niraj has coached for more than 12 years, from MMA and BJJ athletes to people who have never trained in their lives. Your training is set by your own heart rate and recovery, with strength, conditioning, mobility and rest structured around the life you actually live.
As featured in Mid-Day: “redefining solo travel and fitness.”
Ten things, and why each one changes your day.
This is the part almost nobody explains. Here is exactly what we are reading, and what moves in your plan because of it.
HRV and resting heart rate
Together these show whether your nervous system has actually recovered. A drop tells us a hard session today would cost you more than it earns, so today becomes easier and the hard work moves.
Blood pressure
The quietest marker of the ten, and the one most often ignored until a doctor raises it. Tracked daily, it shows the effect of your training, your salt, your sleep and your stress, week by week.
Blood sugar and body composition
A CGM shows which of your own meals your body actually handles well, in your own kitchen. BIA shows whether the weight leaving you is fat or muscle. Most programmes never learn either.
Sleep hours and sleep quality
Sleep decides how much training you can absorb and how hungry you will be tomorrow. Two people can both sleep seven hours and recover completely differently, so we track both the hours and the quality.
Water intake
The simplest thing on this list and the one most often quietly ignored. It moves your blood pressure, your digestion, your energy and how your body composition reads each morning.
Your daily meal log
Every meal you eat is logged, and we calculate the macros and the micronutrients behind it. Most programmes count protein and calories and stop there, which is how people hit their numbers and stay deficient in iron, B12, vitamin D or magnesium.
Soreness and pain
Reported every day, separately from everything else, because a device cannot feel it. A niggle told to us today is a small adjustment tomorrow. The same niggle ignored for two weeks becomes an injury and costs you a month.
Two people eating the same meal, sleeping the same hours, can respond completely differently. Until it is measured, everyone is guessing.
Read every morning. Rewritten every night.
This is not a monthly plan with check-ins. It is a daily loop, and it is the closest thing to residential coaching that can exist outside our Himalayan base.
Ten things, tracked every day
HRV, resting heart rate, blood pressure, blood sugar, body composition, sleep hours, sleep quality, water intake, soreness or pain, and every meal logged with its macros and micronutrients calculated. All of it reported daily and all of it read.
A plan adjusted every day
Training load, intensity and food move with your recovery. A poor night, a hard day at work or a spike in blood sugar changes tomorrow, not next month.
Tomorrow, on WhatsApp tonight
Every evening you receive the complete plan for the next day as a PDF or Excel file. Exact sessions, exact meals, exact timings, with a video guide beside every exercise so your form is never guesswork.
Food that fits your life
Built around what you eat at home, what your family cooks and how you travel. Vegetarian or non-vegetarian. No fad restriction and no supplements you do not need.
Every decision about your body, taken off your plate.
- What to train today
- How hard to push
- When to back off
- What to eat, and how much
- Meals for travel days
- Reading your blood sugar
- Watching your recovery
- Protecting your muscle
- Reading your blood work
- Your macros, calculated daily
- Your micronutrients, checked daily
- Reading your sleep, hours and quality
- Watching your hydration
- Acting on soreness before it becomes injury
- Adjusting after a bad night
- Planning around your events
- Tracking every marker
- Writing tomorrow's plan
- Video guides for every movement
Not a smaller number. The best shape of your life, on three fronts at once.
Weight loss on its own is a poor goal, and it is why most programmes leave people lighter but no healthier. We are working toward something more complete, and all three are measured.
Body composition
Fat down, muscle protected. Measured on a real body scan rather than a bathroom scale, because the scale cannot tell you which one you lost.
Athletic performance
Strength, endurance and capacity that go up, not down. You should finish this programme able to do things with your body that you could not do before.
Lifestyle blood work
The markers that decide the next twenty years. Blood sugar, lipids, inflammation and the rest, tested at the start and at the end by an accredited laboratory.
If all three do not move, the programme has not worked. That is why we are willing to put them in writing before you pay.
At this level of investment, we are not willing to leave a single gap. Every one of the ten is reported, every day, without exception. One missing piece and we are estimating, and estimating is precisely what you are paying us not to do.
If daily reporting sounds demanding, it is. It is also the entire reason this works when a monthly plan does not. Most clients tell us it takes about three minutes each morning and that after two weeks they stop thinking about it.
This programme is delivered in writing, not on calls. There are no live sessions. What replaces the weekly call is contact with your actual case every single day, and a finished plan in your hand every night. If you want a conversation first, book a single consultation.
Your first ninety days, honestly described.
No promises about how fast the scale moves. Here is the sequence we have seen 559 times, and what you should expect at each stage.
We agree the outcome in writing before day 1. Then we deliver it.
Most coaching sells effort and calls the result your responsibility. We think that is backwards. Your target is set in writing against your baseline tests, and if you hold up your side and we do not get you there, you decide what happens next.
Your fee returned in full
One hundred percent of what you paid, refunded. We will not ask you to justify the decision.
- The entire programme fee.
- Everything already sent to you stays yours.
Or four weeks with Niraj, in person
Come to our Himalayan base and we finish the work face to face, one to one. This is our Private residential programme, which sells for Rs. 6,00,000.
- Four weeks residential, exclusively with Niraj.
- Private room, full diagnostics, everything included.
- You pay nothing beyond your travel.
A commitment this serious has to be clear on both sides.
- Before day 1 we agree your target in writing, based on your baseline blood work and body composition. Nothing vague, and nothing either of us can argue about later.
- You report all ten markers daily and follow the plans we send. The programme cannot work if we are guessing.
- You complete the agreed tests at the start and at the end, so the outcome is settled by a laboratory rather than by opinion.
- If the agreed target is not met, you tell us within 15 days of the programme ending which option you want, and we act on it.
We can carry this risk because the protocol has already been through 559 completed residential transformations. We are not being generous. We simply think the risk belongs with the people who designed the system, not with the person trusting it.
Start with one conversation, or commit to the work.
Every plan has the same daily structure. What changes is how long we hold it with you, and the longer you commit, the lower the effective monthly rate.
- Review of your current training, food and routine
- We read any blood work or reports you bring
- A clear recommendation on what to change first
- Time to ask whatever you need to ask
A single consultation does not include written plans, daily monitoring or ongoing access.
- Full intake and case study before day 1
- Ten markers tracked daily: HRV, resting heart rate, blood pressure, CGM, BIA, sleep hours, sleep quality, water intake, soreness and pain, and a full meal log
- Macros and micronutrients calculated from every meal you log
- Programme adjusted every day against your numbers
- Next day's complete plan every evening on WhatsApp, as PDF or Excel
- Training, meals and timings written in full
- Video guide for every exercise, built into the plan
- Eating pattern built around your own food
- Monthly written progress review
- Blood work and body composition read at start and end
- Written summary at the end of the programme
- A lower monthly rate
- Repeat blood work and body composition mid-programme
- Training blocks planned across a full season
- Plans built around your travel and events in advance
- Our lowest monthly rate
- Quarterly blood work and body composition reviews
- A full year of training planned in blocks
Reading ten markers a day and writing a fresh plan every night means we take on only a small number of online clients at a time.
Payment and start date. Programmes are paid in full before they begin. We do not offer instalments. Your programme starts between one and two weeks after payment, and that gap is deliberate: it is when we study your case, get your devices set up, review your baseline tests and write your first block. Nobody starts on a plan we have not prepared properly.
All plans are one-to-one with Niraj. Coaching is delivered in writing through WhatsApp, with no live sessions included. The total shown is the full amount for the programme.
Monitoring devices are arranged by you at your own cost: a blood pressure monitor, a body composition (BIA) scale, CGM sensors and a wearable that records HRV and resting heart rate. We tell you exactly what to buy and set everything up with you before day 1.
Blood work and body composition scans are booked locally by you, at your own cost. We tell you which tests to get and where, then read and act on the results.
Plans are non-transferable and cannot be extended or changed once the programme has started. Refunds are covered by our commitment, set out above.
Online coaching is guidance on training, nutrition and lifestyle. It does not replace medical care, and we work alongside your doctor where a medical condition is involved.
The only real question is which door you walk through.
Both run on the same protocol and the same coach. One changes your environment completely for four weeks. The other changes your daily decisions for months. What decides it is simply whether you can step away from your life or not.
Come to the mountains
Four weeks residential in the Himalayas. Your food, training, sleep and testing all handled in one place, with nothing to manage and nothing to remember. The fastest change we can produce, because we control the entire environment.
- 4 weeks, fully residential.
- Groups capped at 20 people.
- From Rs. 1,50,000.
Or bring us into your life
Daily monitoring and a written plan every night, inside the life you already have. Slower than four weeks in the mountains, and it fits people who cannot disappear for a month.
- 3, 6 or 12 months.
- Adjusted daily, delivered nightly.
- From Rs. 2,70,000.
Many clients do both. Four weeks with us to make the change, then online coaching to make sure it stays.
This is not right for everyone.
We would rather tell you now than take your money and disappoint you later. Read the right-hand column properly.
This is for you if
- You cannot step away from work or family for four weeks, but you are serious about changing your health.
- You want to be told exactly what to do each day, rather than work it out yourself.
- You are willing to report all ten markers every day, including your sleep, your water, your meals and any pain, without being chased.
- You are ready to give this at least three months.
- You have finished a residential programme and want to protect the result.
This is not for you if
- You want live sessions or daily calls. This programme is delivered in writing.
- You will not report daily or wear the devices the programme depends on. Partial reporting is not something we can work with.
- You want a diet chart and nothing more.
- You are looking for the fastest possible number on the scale.
- You are looking for the cheapest coaching available. We are not that, and we do not try to be.
Four steps, and no pressure at any of them.
Tell us about you
A short form with your goals, your history and a few health basics. About two minutes.
We speak, and we are honest
We go through your case and tell you plainly whether this is right for you. Sometimes the answer is that residential suits you better, or that you do not need us at all.
We agree your target
Your outcome is written down before you pay, so both sides know exactly what this programme is for.
One to two weeks of preparation
Devices set up, baseline tests done, your case studied and your first block written. Then day 1 begins properly.
The questions you are really asking.
You choose. Either we refund one hundred percent of what you paid, or you come to our Himalayan base for four weeks of private one-to-one coaching with Niraj at no cost, which is our Rs. 6,00,000 Private residential programme. Your target is agreed in writing before day 1 and measured by laboratory tests at the end, so there is nothing to dispute either way.
No. Programmes are paid in full before they begin. Monthly payments turn coaching into a subscription that people quietly cancel in month three, which is exactly the pattern this programme exists to break. Paying once, upfront, is part of why it works.
Because starting well matters more than starting fast. In the one to two weeks after payment we study your case, get your devices working, review your baseline blood work and body composition, and write your first training block around what we find. By day 1 your plan already exists. Nobody here is handed a template while we catch up.
No. The programmes are delivered in writing. What replaces the call is far more frequent contact with your actual case: your numbers are read every morning and your complete plan for the next day is written and sent every evening. If you want to speak to Niraj directly, book a single consultation.
Every exercise in your daily plan comes with a video guide, so you see exactly how the movement should look before you start. You are never left reading a name in a spreadsheet and guessing what it means.
Because the work is daily, not monthly. Five markers are read every morning and a fresh plan is written for you every night by the person who designed the system. Most online coaching writes one plan a month and checks in once a week. That is a different amount of work, a different result, and it carries none of the commitment we make on the outcome.
Ten things: heart rate variability, resting heart rate, blood pressure, blood sugar, body composition, how many hours you slept, how well you slept, your water intake, any soreness or pain, and a log of everything you ate. Most of it comes straight off your devices. The rest takes a few minutes across the day.
Because these explain most of what the other numbers do. Poor sleep changes your appetite and how much training you can absorb. Low water moves your blood pressure and distorts your body composition reading. Soreness is the one thing no device can feel, and a small complaint told to us today is a minor adjustment tomorrow rather than an injury that costs you a month. Your meal log is what turns all of it into a decision, because it is the only way to know whether you are actually getting the micronutrients your training demands.
A blood pressure monitor, a body composition scale, CGM sensors and a wearable that records HRV and resting heart rate. You buy these yourself. We tell you exactly what to get, help you set it all up before day 1, and show you how to take clean readings.
One missed morning is not a problem, and your plan still arrives that evening. But at this level we are not willing to work on estimates. If reporting stops coming regularly we will tell you plainly, because a programme built on partial data is exactly the kind of coaching you are paying to avoid.
No. The first weeks go into learning how your body responds, so a single month would show you the setup and none of the result. If you want to test the fit first, book a single consultation. It costs Rs. 10,000 and you will leave with a clear recommendation whether or not you go further.
The residential programme controls your whole environment for four weeks, which is why it produces the fastest change. Online coaching brings the same daily monitoring and daily planning into your real life, so progress is steadier and takes longer. Many clients do both.
No. Each day's plan is written around the equipment and time you actually have, whether that is a full gym, a set of dumbbells at home or a hotel room while travelling.
Yes. We build both vegetarian and non-vegetarian plans, around the food you already eat at home rather than a list of things to avoid. Our residential programme is fully vegetarian, so this is familiar ground for us.
Often yes, and we will tell you honestly before you join. We coach training, nutrition and lifestyle, and we work alongside your doctor rather than in place of them. If your condition needs medical supervision we do not have, we will say so.
Yes, and this is where a daily plan earns its place. Your training is written around what is available where you are, and your meals are planned for hotel food, eating out and long flights before you get there.
All of it. Niraj reads your numbers and writes every daily plan himself. That is the reason we keep the number of online clients small.
You finish with repeat testing and a written summary of what worked for your body, so you can carry it on your own. Many clients continue with a further plan, but the programme is built so that you do not have to.
A year from now, your blood work will say something. You get to decide what.
Nothing about your health is standing still while you think about it. Start with one honest conversation, and we will tell you what we would change first, whether you work with us or not.
Six years, 4,600 alumni and 559 completed four-week transformations. The same daily discipline, now brought to where you live.