The curriculum

Short lessons that end in something you can do the same day.

Nine pillars, nine divisions, and a standard we hold every lesson to: it has a point, it cites what it claims, and it never speaks to you as though you are stupid.

Nine pillars

Built in demand order, not in the order that flattered us.

Decode

What a common blood panel actually measures, what a reference range is and is not, and which questions are worth asking your own clinician. Understanding, never interpretation of your results.

Nutrition

A protein floor and a fibre target instead of a calorie ledger. How to eat at restaurants, in airports and in hotels without starting over on Monday.

Movement

Progressive resistance training you can run in a gym, at home, or in a hotel room in twenty minutes. Load history, substitutions and injury-conscious alternatives.

Sleep

A wake anchor, a wind-down window and what the evidence actually supports about caffeine timing, alcohol and the night after a bad night.

Behaviour

Why environment beats willpower, what implementation intentions are, and how to re-enter after a break instead of restarting from zero.

Life stage

Perimenopause, postpartum, andropause, the fifties and sixties, GLP-1 medication, and coming back after a long lay-off. Each one changes the reading, not just the effort.

Cardiometabolic

Blood pressure, lipids, glucose regulation and cardiorespiratory fitness in plain language, and the daily behaviour each one responds to.

Wearables

What a readiness score is actually computed from, where sleep staging is weak, and how to use a trend without letting a number set your mood.

Navigating care

How to prepare for a fifteen-minute appointment, what to bring, what to ask, how referrals and prior authorisation work, and when to push.

Sample lessons

Read six of them before you decide anything.

Excerpts, unedited in tone. This is how the curriculum talks.

Decode

A reference range is a description, not a verdict

A reference range is usually built from the middle 95 per cent of a reference population — which means that by construction, roughly one in twenty healthy people falls outside it on any given marker. Run twenty markers and the arithmetic says something is very likely to be flagged. That is why a single flagged value is a reason to ask a question, not a reason to panic, and why the useful question in the room is almost never “is this in range” but “what is the trend, and does it match how I feel and what else is on this page”.

Fuel

A protein floor beats a calorie ledger

Most people who abandon nutrition tracking do so because a ledger demands perfect accounting from an imperfect day. A floor demands one thing: hit this much protein. It is a lower cognitive load, it protects lean mass while you are in a deficit, and it happens to displace a lot of what people were over-eating without you having to police anything. Sports-nutrition consensus supports a considerably higher intake for people training hard than the minimum reference intake was ever designed to describe.

Recover

The night after a bad night is not the night to be ambitious

The instinct after four hours of sleep is to go to bed at nine and claw it back. It rarely works, because your circadian timing has not moved and you end up lying awake, which teaches your brain that bed is a place where you fail. A better move is to keep your wake anchor, keep the wind-down, accept a shorter day, and let pressure for sleep build naturally. And no, you do not get a compensatory dose of rapid-eye-movement sleep in the back half of the night to make up for it — that claim does not hold up.

Stage

Perimenopause changes the reading, not your capability

Cycles becoming irregular, sleep fragmenting, temperature regulation shifting and body composition moving are not evidence that you have become undisciplined. They change what the same effort produces, which means the plan has to change too — usually toward more resistance training rather than less, more protein rather than less, and a wind-down that takes thermoregulation seriously. Trials of high-intensity resistance and impact training in postmenopausal women with low bone mass are among the more encouraging findings in this whole area.

Movement

A step floor is not a step goal

A goal is something you hit on a good day and feel bad about on a bad one. A floor is the amount below which the day does not count, set low enough that a genuinely difficult day still clears it. That is a different psychological object, and it is why the number in RYLOME goes down when you are travelling and up when you have shown you are consistent.

Movement

Getting up off the floor is a trainable skill

The capability tests in RYLOME — dead hang, sit-to-stand, load carried, distance walked — are not fitness theatre. Grip strength in particular has been shown in very large international cohorts to track with mortality and cardiovascular events, which is a strange and useful fact about a thing you can measure in your kitchen. These are the measures we let you share, because they describe what you can do rather than what you weigh.

A man reading on a tablet at a pale oak table in morning light.

Elective · outside the tracks

Peptide education, without a single instruction.

People ask about peptides constantly, and if we do not answer the question a vendor will. So there is a standalone reference on fifteen compounds — Sermorelin, Tesamorelin, CJC-1295, BPC-157, TB-500, GHK-Cu, GLOW, KLOW, Semaglutide, Tirzepatide, Retatrutide, MOTS-c, NAD+, PT-141 and hCG.

Each entry covers what the compound is, what it is claimed to do versus what is actually established, the best human evidence at its real size, current FDA status with the primary document linked, safety signals, and anti-doping status. No dosing, routes, protocols, stacking or sourcing — ever. It is education, it is not medical advice, and no track sends you there.

Read the peptide reference

Standard

What every RYLOME lesson has to do.

Required

One idea per lesson, and a clear reason it matters to this member
Readable in a few minutes, with a specific action at the end
Citations for any claim that needs one, linked to the primary source
Life-stage and sex variants where the evidence genuinely differs
Plain language, written for an intelligent adult

Forbidden

Moral language about food or bodies — clean, dirty, cheat, guilty, earn it
Dosing, sourcing, stacking or reconstitution of any compound
Interpretation of an individual member’s result
A claim that a behaviour will produce a specific number for a specific person
Filler, hype vocabulary and the word “secret”

The curriculum grows with the founding cohort.

Founding members vote on which divisions get built out next, and get the new material as it lands rather than in an annual release.

Take a founding seat See how the app works