COMPOUND — Optimization
Week 4 compounds. Resistance training, cold plunge, weakest-lever identification, and the final 7-day benchmark.
The compound week. The full stack has been in for two weeks. The rankings are at high confidence. You know what's working for your body. Now you optimize.
What's new this week
- Resistance training — 2–3 sessions, full-body, moderate intensity. Not for hypertrophy; for the resting-BP effect.
- Cold plunge — optional. Has a small evidence base; bigger effect on subjective recovery than on BP directly.
What week 4 actually does
The first three weeks were about installing and adapting. Week 4 is about identifying your weakest lever — the one that's doing the least for your numbers — and either dropping it (to reduce friction) or replacing it (to test something else).
The final 7-day benchmark runs at the end of week 4. Your delta from baseline gets compared against your starting numbers. The app generates a written summary you can take to your doctor.
What happens after day 30
Your call. You can:
- Run a second reset. Start a new 30 days with the levers that worked best. Many users do this.
- Stay in maintenance. Keep the top 3–4 levers, drop the rest, log weekly.
- Stop. Your data and rankings stay. Resume any time.
There's no "120-day program." There's no "premium tier." There's a 30-day reset and what you choose to do with it.