Handsdan

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

On-Demand

Courses & Challenges

Nutrition

Resources

Handsdan On-Demand

Workouts

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All Plans include a 7-day FREE trial: Pay nothing today. You will be charged after the trial ends unless cancelled prior.

It's more than a workout program—it's a complete coaching experience built to help you move pain-free, build strength, and feel your best from the inside out.

Whether you’re just starting or ready to level up, we meet you where you’re at with personalized support in movement, nutrition, and mindset—so you can build habits that actually stick.

With a structured path of progression, you’ll be guided through:

Level 1 – Ground Zero: Our 8-week follow-along series (daily 20–25 min videos) to help you reset, unlock your joints, and build foundational strength.

Level 2 – ReBuild: A 12-week program (3x/week) for home or gym, focused on mobility, muscle, and resilience.

Level 3 – Prime: A more challenging 12-week phase (3x/week) to build on your strength, stability, and endurance—at home or in the gym.

Levels 4 & 5: Coming soon—for those ready to master their movement and performance.

Join thousands who are transforming their bodies and lives with a clear path, expert coaching, and a system that supports every step of your journey.

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