Fitness Uncle
·
interactive prototype
Intro
Reset
9:41
Start
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F
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aesthetic & performance
Fitness Uncle
Your fitness,
measured.
Built for men over 40 who want an aesthetic, high-performing body. One score, four pillars, three inputs.
🍔
Scan
your food.
Snap your plate — we estimate calories, macros and the impact on your score.
Scan
products.
Thousands of ingredients analysed — see exactly what you're putting in.
Measure
HRV.
60 seconds with your phone, or sync straight from your watch.
Start calibration
Calibration takes about 3 minutes
1 of 12
Identity
First — what should we
call you?
We'll build your plan, coaching cues and check-ins around you — man to man.
Continue
2 of 12
Identity
What do you
wear or use?
We'll pull your age, weight, sleep, training load and recovery from here. No typing.
Apple Watch
HRV, sleep, workouts
Garmin
Forerunner, Fenix
Whoop
Strain + recovery
Oura
Sleep, readiness ring
No wearable
HRV via phone camera
Continue
3 of 12
Where you are now
Where's your
physique honestly at?
No sugar-coating. The clearer you are, the faster we move.
Lean and strong for my age
Visibly fit, chasing more
Solid, but softening
Good base — want it sharp again
Carrying more than I'd like
Mostly around the middle
I let myself go a bit
Ready to reverse it
Starting from scratch
Day one at 40+
Continue
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Where you are now
How does your body
handle training now?
At 40+, how you recover matters as much as how you lift. Select all that apply.
Joints feel stiff or achy
Knees, shoulders, lower back
Slower to recover
I need more days between sessions
Old injuries I train around
Nagging tweaks that linger
Energy dips mid-session
I fade before I finish
Strength is slipping
Not as strong as I was
Honestly, I feel great
Body's holding up well
Continue
5 of 12
Where you are now
How's your
sleep, honestly?
Sleep is where a 40+ body rebuilds. We get the hours from Health — we need the feel from you.
Almost always great
I wake up rested and driven
Decent — could be better
Functional, but not ideal
Inconsistent
Some nights good, some wrecked
Honestly bad
Waking tired most days
Continue
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What you put in
How do you currently
track your food?
Protein and portions get harder to guess at 40+. No judgement — we meet you where you are.
I don't track
I eat by feel
I count calories
Daily total
I count macros
Protein, carbs, fat
Intuitive eating
Rules without numbers
Strict protocol
Keto, carnivore, paleo
Continue
7 of 12
What you put in
Where's alcohol at
these days?
Night life to fit life. Drinking hits recovery, sleep and your waistline harder after 40 — straight talk only.
Rarely, if ever
It's not part of my week
A few social drinks a week
Weekends, dinners, catch-ups
Several nights a week
More of a habit than I'd admit
It's a real weak spot
I know it's holding me back
Continue
8 of 12
What you put in
What do you want to
cut down on?
We'll flag these when you scan a product or log a meal. Select all that apply.
Added sugar
Hidden sugars, sweet drinks
Ultra-processed food
Ready meals, packaged snacks
Late-night eating
Grazing after dinner
Seed oils & fried food
Takeout, deep-fried, greasy
Alcohol & late drinks
Beer, wine, spirits
Energy-crash snacks
Refined carbs that spike then dip
Continue
9 of 12
Mind + recovery
What's your day-to-day
stress like?
Career, family, business — you can't out-train a maxed-out nervous system.
Low — calm most days
Moderate — I manage it
High — often stretched thin
Always on
Burnout territory
Continue
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Values
Rank these from most to
least important.
Drag to reorder. This shapes how we weight your plan and your Fit Score.
1
Perform better
Strength, power, athleticism
2
Energy, day after day
Feel strong, stay present
3
Live longer + healthier
Longevity, healthspan
4
Sharp + present mentally
Cognition, mood, focus
5
Look the part
Lean, aesthetic, body composition
Continue
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Values
Why now — what
changed?
In your own words. What made you decide it's time to sort this out? We'll bring it back when we calibrate your plan.
Hit 46 and realised I'm carrying a gut I never used to have. Energy's gone, my back aches, and I want to look and feel strong for my kids — not just get through the day.
188 / 280
Continue
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Last question
Ready to
commit to yourself?
Transformations are built on daily reps, not motivation. Be honest with yourself.
All in
Daily check-in, training, scanning, meal photos
Mostly
Most days, the odd miss
I'll test it a week
Show me it's worth it
Build my plan
Connect
Apple Health
Fitness Uncle needs read access to a few signals to calibrate your daily score.
HRV + heart rate
Daily readiness signal
Sleep stages
REM, deep, total hours
Workouts
Type, duration, intensity
Activity + steps
Movement through the day
Body metrics
Height, weight, age
Allow access
Continue without Health
Connect
Health Connect
Fitness Uncle reads a few signals from Health Connect to calibrate your daily score.
Heart rate + HRV
Daily readiness signal
Sleep sessions
Duration + quality
Exercise + activity
Workouts, steps, calories
Body metrics
Height, weight, age
Allow access
Continue without it
Pair your
wearable
You said Apple Watch. Let's pair it for richer data — HRV, deep sleep, training load.
Apple Watch Series 9
Connected · syncing
Add another device
Garmin, Whoop, Oura, Polar
Continue
First measurement
Your
HRV baseline.
Place your finger on the rear camera. Hold for 60 seconds. We read your pulse from blood flow.
62
BPM · 38s left
Hold still.
Cover the rear camera with your fingertip. Don't press too hard.
Continue
A few
alerts, at the right time
We won't flood you. Three notifications a day, max — only when it's worth a look.
Morning readiness
Daily score, ready to train
Recovery alerts
When HRV drops or sleep falls short
Evening check-in
Quick reflection · 30 seconds
Enable notifications
Maybe later
Calibration
Run 0001
A few seconds
Building your
protocol,
Tomas.
0
Fit Score
Energy
0
Performance
0
Longevity
0
Mind
0
Reading Health data
Queued
Weighting your pillars
Queued
Designing your weekly protocol
Queued
Your protocol is ready
Welcome,
Tomas.
Your Fit Score is calibrated to your goals — Performance first, then Energy.
72
Fitness Uncle
Today's status
Strong window —
push hard in training today.
Top 10 % of users
Energy
78
Performance
64
Longevity
71
Mind
68
You said
My sleep is hit or miss — I train hard, but half the week I'm wrecked.
First focus
Dial in your sleep window and recovery markers before adding volume.
Open dashboard
Wednesday, 24 April
Good morning,
Tomas.
Fit Score
Updated · 8 min ago
72
Fitness Uncle
+3 since yesterday
Top 10 % of users
Energy
78
Performance
64
Longevity
71
Mind
68
Today's signal
Your HRV is solid and you're
3 days into a clean sleep streak.
Push hard in training today — your nervous system is ready.
Photo meal
Snap + log
Scan product
Barcode
HRV scan
60 sec
Your training plan
4-day split built for 40+ ·
Upper Power today
Today's inputs
See all
Sleep · 7h 42m
Deep 1h 32m · REM 1h 51m
+8
HRV · 58 ms
Above 7-day average · 52 ms
+5
Yesterday's workout · 64 min
Push session · RPE 8
flat
Oats + berries
486 kcal · clean · 0 flags
+3
Olive oil · cold pressed
Scanned · clean · 0 flags
+1
Your program · Week 3
Your
training plan
4-day split
This week
Strength up front, muscle in the middle, and one easy Zone-2 day to protect your joints and recovery.
4 lifts, 1 cardio, 2 full rest.
4
Lift days
1
Zone-2
~50
Min / session
Monday · Day 1
Upper
Power
45–55 min
Incline DB press
4 × 6
Weighted pull-up
4 × 6
Seated shoulder press
3 × 8
Chest-supported row
3 × 8
Tuesday · Day 2
Lower
Power
45–55 min
Trap-bar deadlift
4 × 5
Bulgarian split squat
3 × 8
Seated leg curl
3 × 10
Standing calf raise
3 × 12
Thursday · Day 3
Push-Pull
Hypertrophy
50–60 min
Cable fly
3 × 12
Lateral raise
4 × 15
Lat pulldown
3 × 12
Face pull
3 × 15
EZ-bar curl
3 × 12
Saturday · Day 4
Full-Body
+ Mobility
40–50 min
Goblet squat
3 × 10
Dumbbell bench press
3 × 10
Single-arm row
3 × 10
Hip 90/90 + T-spine flow
8 min
Sunday · Recovery
Zone-2
& Longevity
35–45 min
Incline walk or easy cycle
40 min
Nasal-breathing pace · HR 60-70%
easy
From the Uncle
Leave a rep in the tank on every set — at 40+ we build on
consistency, not ego.
Warm the joints, own the tempo, and let sleep do the growing.
Photo · 19:42
Analysed
96% confidence
Double cheeseburger
est. ~280 g · one serving
Energy
720
kcal
Of daily target
29%
Protein
38
g
Carbs
52
g
Fat
42
g
Fibre
3
g
Impact on Fit Score
−5
High saturated fat
14 g
Refined carbs in the bun
white flour
Solid protein source
+
Tip for today
You were in a strong training window today. This meal will serve recovery — the protein lands well, but go easier on fat at your next meal.
Discard
Log it
Scan
QUEST
PROTEIN
BAR
COOKIE DOUGH
Quest Nutrition
Protein Bar
Cookie Dough
38
/ 100
Average
a few flags
Protein bar
Lab tested
Harmful substances
3
Beneficial ingredients
6
Brand owner
Quest
For you: 2 flags
Contains
artificial sweeteners
and
heavy additives
— you track these.
What's inside
Sucralose
2 %
~120 mg / serving
Artificial sweetener. Linked to gut microbiome disruption with regular intake.
You track these.
Maltitol
8 %
~4.8 g / serving
Sugar alcohol used as a sugar substitute. In higher doses it can cause digestive issues — bloating, diarrhoea.
Read more
Palm oil
5 %
~3 g / serving
Highly processed vegetable fat. Environmentally controversial, higher share of saturated fat.
Soy protein isolate
35 %
~21 g / serving
The main protein source — a complete amino acid profile. Well digested, good for muscle recovery.
Almond flour
12 %
~7 g / serving
A source of healthy fats and fibre. Gluten-free alternative to regular flour.
+ 4 more ingredients
Better alternative
BB
Barebells Vanilla
67/100 · no artificial sweeteners
Discard
Log it
HRV measurement
Pulse · 60 seconds
COMPLETE
Your HRV
58
ms
Your 7-day average
52
ms
+6 ms above average
Top 10 % of users
Average heart rate
62
bpm
Variability (SDNN)
58
ms
Measurement duration
60
s
Signal quality
High
What this means
Your nervous system is
in a strong recovery phase.
HRV above your average means your body is ready to take on load.
Impact on Fit Score
Raises the Energy pillar by 5
+5
Back to dashboard
Click — this is a working prototype