Body recomposition
after sixty.
Protocol duration: 12 weeksAfter sixty the body needs a different approach. Strength and muscle mass decline faster than before, bone becomes more fragile, and even a short break from moving leaves a mark. Balance and mobility change, so everyday things, from stairs to carrying bags, take more effort than a few years ago.
That's why we combined the methods of the world's leading longevity clinics and turned them into a protocol available here too: calculating your biological age from your lab results, medical nutrition therapy, anti-ageing supplementation and strength training. The goal is strength, mobility and independence, and with them come a slimmer figure and better energy.
That's why we created a protocol that protects what the years take first: muscle, collagen and bone.
The age on your ID is one thing.
Biological age is another.
Two people of the same age can have bodies a decade apart. You can't tell by how you feel, but by what your lab results show: inflammation markers, blood glucose and insulin, lipid profile, liver enzymes and blood count values. From them, using a method from longevity medicine, we calculate your body's biological age.
The good news is that these values can be improved. A doctor and a biochemist follow them throughout the protocol, and a dietitian and a master of nutrition build the plan around them, so what has been working against your looks for years starts to shift.
Internal statistics: when the diet is built around lab results, weight loss is as much as 30% faster than on a classic diet.
Meet the team for the 2026/2027 season
Food that works on your looks
even while you sleep.
Picture a blank sheet. That's what your program looks like on the day it's made. Then the team sits down and, based on your history, lab results and goals, food by food, meal by meal, method by method, puts together a protocol that leaves nothing to chance.
Every one of those foods has a job: to calm inflammation, feed muscle, support the gut microbiota or slow down skin ageing. That's why a longevity diet chooses food by what it does, not just by calories.
Internal statistics: thanks to this method, 94 out of 100 Atika clients resist breaking the regime and reach their monthly goal.
You log meals and workouts in the app. The team sees every entry.
A check-in measurement. If something isn't going to plan, we change it.
Seven new menus, matched to your progress.
The strongest anti-ageing medicine
isn't sold in pharmacies.
You guessed it: it's muscle. After sixty, the loss of muscle tissue speeds up, and with it the body loses its shape and strength: fat gathers on the belly and hips, and gravity does the rest. Only muscle can reverse that process.
Science is rarely as unanimous as it is about muscle: combining strength training with aerobic activity, which we use too, means you lose fat rather than muscle when losing weight, gain strength, sleep better, reduce cellulite and get back an upright, firm look.
Internal statistics: clients who gain muscle during the protocol regain weight less often.
An app that remembers for you.
- logs the intensity and type of hunger during the day
- separates emotional from physical hunger
- detects changes in digestion and cycle
- challenges for better discipline
- analyses how each meal affects you
- remembers progress week after week
Why 12 weeks?
Phase 1, weeks 1 to 4. Protein intake is raised to a level that protects muscle and spread across every meal, because the body can only use a limited amount at once. Sharp swings in blood sugar, which speed up tissue ageing, are reduced, and supplements are chosen based on your lab results. Look: less bloating, a flatter belly, a narrower waist.
Phase 2, weeks 5 to 8. Strength training two to three times a week, with a deficit that doesn't touch muscle, because that is the only combination that reduces fat and builds muscle at the same time. We track sleep and stress, as both affect recovery and appetite. Look: a firmer body, smaller measurements, better posture.
Phase 3, weeks 9 to 12. Calories are gradually brought back to a level you can keep after the protocol, without sliding back to the old ways. You practise portions, meals cooked ahead and training that stays part of your week. Look: a visibly slimmer body, better tone, steadier energy.
Fifteen years without marketing. Our patients do the talking.
Photos are published with written consent.
Two ways to start.
- Lab result interpretation biochemistry and hormonal status interpreted by a council of medical professionals
- Medical nutrition therapy 14 complete menus designed around your lab results, 7 new ones every 14 days
- Anti-ageing supplementation (optional) recommendations based on your lab results, not on trends
- Biological age calculated from your lab results at the start of the protocol
- Home workout library 200 workouts for beginners, active and advanced exercisers
- Body measurements check-in measurements and a progress review every 7 days
- Answers to every question questions to your mentor through the app, 5 days a week
- CBT tasks for habit change psychological tasks that change habits, not just the menu
- Nutrition education calories, nutrients and the benefits of each meal
- Sleep, cycle and fluids tracking their effect on your results
- In-depth analysis a detailed progress report every 14 days
- Lab result interpretation biochemistry and hormonal status interpreted by a council of medical professionals
- Medical nutrition therapy 42 complete menus designed around your lab results, 7 new ones every 14 days
- Anti-ageing supplementation (optional) recommendations based on your lab results, not on trends
- Biological age calculated from your lab results at the start of the protocol
- Home workout library 200 workouts for beginners, active and advanced exercisers
- Body measurements check-in measurements and a progress review every 7 days
- Answers to every question questions to your mentor through the app, 5 days a week
- CBT tasks for habit change psychological tasks that change habits, not just the menu
- Nutrition education calories, nutrients and the benefits of each meal
- Sleep, cycle and fluids tracking their effect on your results
- In-depth analysis a detailed progress report every 14 days
Not sure yet?
Book a free consultation.
If Atika is known for anything, it's directness and honesty. That's why as many as 30% of introductory consultations end with us declining to work together. If your goal isn't in our domain, we refer you to someone else. If what you want isn't achievable from a medical standpoint, we explain what is. Our way of working doesn't fit what you want? We tell you openly. Neither of us wants to part ways unhappy.
So we ask you to have a free consultation before you buy, to find out whether we're a good match.
* The number of patients we take on each month is limited, so everyone gets the council's full attention. Book your slot in time.
Yes, because anything shorter makes no sense. Muscle isn't built in four or eight weeks, and lab values such as inflammation markers, blood glucose or lipids don't have time to move. Twelve weeks is the shortest period in which the change shows both in the body and in the results.
Yes. The protocol is built around you, so every diagnosis, therapy and lab result is taken into account. Still, the protocol does not make diagnoses and is not a replacement for treatment and therapy.
A library of 200 home workouts, sorted by fitness level, and video explanations of gym exercises you build your own routine from.
No. It's a ready-made video library, so it isn't made individually. If you have an injury, we recommend working with someone in person who can supervise your movements.
No. We only suggest them to those who want to boost the effect, and always based on lab results; the protocol works without them too.
Access lasts as many weeks as you paid for, after which the platform locks, and you can keep using it by paying a new membership: through a new protocol, a cheaper plan without a diet or using the app without the expert team.