llms.txt
# BodyBuddy
> BodyBuddy is an AI accountability coach for health that texts you first. Bring a plan from a doctor, dietitian, trainer, or therapist, or build one with BodyBuddy, and it turns the plan into daily actions and follows up over iMessage until they happen. It logs meals, movement, sleep, and medications from ordinary text, photo, and voice replies, and keeps a record you can share with your care team.
- Channel: iMessage (text first), plus an iOS app for the record and plans
- Price: $29 per month after a 7-day free trial, cancel anytime
- Start: text BodyBuddy from https://bodybuddy.app, nothing to install
- Not a medical provider: BodyBuddy follows the plan a professional gave, it does not replace them
## Coaching: one page per reason someone is here
- [Lose weight](https://bodybuddy.app/coaching/lose-weight): You've got a number in mind, and this time you want it to last.
- [How to stop late-night snacking](https://bodybuddy.app/coaching/lose-weight/how-to-stop-late-night-snacking): What the research says about eating late, sleep and hunger, the habits the guidelines name for the evening, and where it becomes a clinical question.
- [A realistic rate of weight loss](https://bodybuddy.app/coaching/lose-weight/realistic-rate-of-weight-loss): The weekly and six-month figures with their owners, why loss slows, why the 3,500-calorie rule is wrong, and what the trials produced.
- [Staying consistent with a diet](https://bodybuddy.app/coaching/lose-weight/how-to-stay-consistent-with-a-diet): What the diet trials say predicts results, the habits the registries and reviews keep finding, and what the sources say to do after a bad day.
- [Postpartum weight loss](https://bodybuddy.app/coaching/lose-weight/postpartum-weight-loss): When it's reasonable to start, the rate the sources give, and what changes while you're breastfeeding.
- [Weight loss after menopause](https://bodybuddy.app/coaching/lose-weight/weight-loss-after-menopause): What actually changes at menopause, the figures each source gives, and where strength and protein fit.
- [Build strength](https://bodybuddy.app/coaching/build-strength): You want to get stronger and actually see it.
- [HYROX training for beginners](https://bodybuddy.app/coaching/build-strength/hyrox-training-for-beginners): The official format and weights, what the first HYROX studies found, and the training principles behind a first race.
- [A 3-day workout split for beginners](https://bodybuddy.app/coaching/build-strength/3-day-workout-split-for-beginners): What ACSM and the NSCA say a beginner's three days should look like, the frequency studies, and a sample week.
- [How to build a workout habit](https://bodybuddy.app/coaching/build-strength/how-to-build-a-workout-habit): How long a habit took in the studies, when most people quit, and the four strategies with trials behind them.
- [Strength training for women](https://bodybuddy.app/coaching/build-strength/strength-training-for-women): How much the guidelines ask for, what the trials found in women, and a first week you can repeat.
- [Body recomposition](https://bodybuddy.app/coaching/build-strength/body-recomposition): What the position stands and the trials say about losing fat and building muscle at the same time.
- [Track symptoms](https://bodybuddy.app/coaching/track-symptoms): Something's off and you want to keep track of it.
- [Keeping a food and symptom journal](https://bodybuddy.app/coaching/track-symptoms/food-and-symptom-journal): What each source asks the diary to hold, how long to keep it, and why it gets written at the time.
- [How to sleep better](https://bodybuddy.app/coaching/track-symptoms/how-to-sleep-better): How much sleep adults are told to get, the habit lists with their owners, and where a habit list stops being the answer.
- [Keeping a headache diary](https://bodybuddy.app/coaching/track-symptoms/headache-diary): What to record, how long to keep it, and the day counts that change what happens next.
- [Recover from something](https://bodybuddy.app/coaching/recover-from-something): You're coming back from surgery, an injury, or an illness.
- [Knee surgery recovery timeline](https://bodybuddy.app/coaching/recover-from-something/knee-surgery-recovery-timeline): Replacement, ACL, and arthroscopy milestones from the surgeons' guides, and the signs to call about.
- [How long the flu lasts](https://bodybuddy.app/coaching/recover-from-something/flu): A few days to less than two weeks, the contagious window, and the signs that mean care right away.
- [Colonoscopy prep](https://bodybuddy.app/coaching/recover-from-something/colonoscopy-prep): The week before, day by day, from the GI societies' own guidance, with your sheet in charge.
- [Follow your doctor's plan](https://bodybuddy.app/coaching/follow-your-doctors-plan): Never forget what your doctor said.
- [Physical therapy exercises at home](https://bodybuddy.app/coaching/follow-your-doctors-plan/physical-therapy-exercises-at-home): How often home exercise programs slip, what helps them stick, and the pain rules from the sources.
- [Sticking to a dietitian's meal plan](https://bodybuddy.app/coaching/follow-your-doctors-plan/how-to-stick-to-a-dietitian-meal-plan): What a dietitian's plan contains, what the research says about sticking to one, and what to bring back to the follow-up.
- [How to follow your doctor's plan](https://bodybuddy.app/coaching/follow-your-doctors-plan/how-to-follow-your-doctors-plan): How often plans slip, where they slip, and the published ways people keep them going after the visit.
- [Annual wellness exam checklist](https://bodybuddy.app/coaching/follow-your-doctors-plan/annual-wellness-exam-checklist): What to bring, what to ask, and what to leave with, from Medicare's and CMS's own pages.
- [Doctor appointment preparation checklist](https://bodybuddy.app/coaching/follow-your-doctors-plan/doctor-appointment-preparation-checklist): The concern list, the timeline, the medicines, and the three questions, from the NIA and AHRQ.
- [After-visit summary checklist](https://bodybuddy.app/coaching/follow-your-doctors-plan/after-visit-summary-checklist): What the summary contains, where to find it, and which lines on it are actually tasks.
- [Can I record my doctor visit?](https://bodybuddy.app/coaching/follow-your-doctors-plan/can-i-record-my-doctor-visit): How to ask, what the law actually turns on, and the Voice Memos steps on an iPhone.
- [Start a medication](https://bodybuddy.app/coaching/start-a-medication): Just started a GLP-1 or a new prescription? I'll help with side effects, protein, and shot days.
- [Questions to ask before starting a GLP-1](https://bodybuddy.app/coaching/start-a-medication/questions-to-ask-before-starting-a-glp-1): The labels' who-shouldn't list, what to tell your doctor, and the NIA and AHRQ questions, turned into one list to print.
- [How to remember to take a medication](https://bodybuddy.app/coaching/start-a-medication/how-to-remember-to-take-medication): How often doses get missed, the habit lists with their owners, what the reviews found, and each GLP-1 label's missed-dose rule.
- [Keeping muscle on a GLP-1](https://bodybuddy.app/coaching/start-a-medication/keep-muscle-on-a-glp-1): How much of the weight lost in the trials was lean mass, and what the strength and protein guidance says, owner by owner.
- [GLP-1 fatigue](https://bodybuddy.app/coaching/start-a-medication/glp-1-fatigue): How often tiredness was reported on each drug, the causes the sources name, and when it's time to call.
- [How much protein on a GLP-1](https://bodybuddy.app/coaching/start-a-medication/how-much-protein-on-a-glp-1): Every published protein target with its owner, what happens to muscle, and the strength training that goes with it.
- [What to eat on a GLP-1](https://bodybuddy.app/coaching/start-a-medication/what-to-eat-on-a-glp-1): What the labels say about food, what the 2025 nutrition advisory adds, and how to eat on the nausea days.
- [Zepbound side effects](https://bodybuddy.app/coaching/start-a-medication/zepbound-side-effects): How common each one is, when they ease, and what the label says to call about.
- [Metformin side effects](https://bodybuddy.app/coaching/start-a-medication/metformin-side-effects): The stomach part by the numbers, what helps, and the label's stop list.
- [Ozempic side effects](https://bodybuddy.app/coaching/start-a-medication/ozempic-side-effects): How often each one was reported, the 5-day missed-dose rule, and the label's stop list.
- [Wegovy side effects](https://bodybuddy.app/coaching/start-a-medication/wegovy-side-effects): How often each one was reported at 2.4 mg, the 2-day rule, and the label's stop list.
- [Mounjaro side effects](https://bodybuddy.app/coaching/start-a-medication/mounjaro-side-effects): How often each one was reported by dose, the 4-day rule, and the label's stop list.
- [Statin side effects](https://bodybuddy.app/coaching/start-a-medication/statin-side-effects): What the labels report, what the placebo arms reported, and the stop-and-call list.
- [Keeping weight off after stopping Ozempic or Wegovy](https://bodybuddy.app/coaching/start-a-medication/keep-weight-off-after-stopping-ozempic): What the trials and the real-world data say about regain, and what the daily part looks like after the last shot.
- [Manage a condition](https://bodybuddy.app/coaching/manage-a-condition): You're living with blood pressure, diabetes, or something chronic.
- [How to track blood pressure at home](https://bodybuddy.app/coaching/manage-a-condition/how-to-track-blood-pressure-at-home): Which monitor, which cuff, how many readings for how many days, and what to hand your clinician.
- [How to lower your A1c](https://bodybuddy.app/coaching/manage-a-condition/how-to-lower-a1c): What the number is, the five things that move it, and how fast it can change.
- [How to lower blood pressure](https://bodybuddy.app/coaching/manage-a-condition/how-to-lower-blood-pressure): The categories, the target, how to take a reading right, and the levers with their numbers.
- [How to lower cholesterol](https://bodybuddy.app/coaching/manage-a-condition/how-to-lower-cholesterol): The four numbers, the 2026 risk bands, and how much each lifestyle change is measured to move LDL.
## What BodyBuddy is, by need
- [AI Nutrition Coach | BodyBuddy - Daily Accountability via Text](https://bodybuddy.app/coach/nutrition): Your personal AI nutrition coach that lives in iMessage. Daily check-ins, meal tracking, and nutrition guidance. Build healthy eating habits in 90 days with BodyBuddy.
- [AI Weight Loss Coach | BodyBuddy - Sustainable Weight Loss](https://bodybuddy.app/coach/weight-loss): Your personal AI weight loss coach that lives in iMessage. Daily accountability, habit building, and sustainable changes. Lose weight and keep it off with BodyBuddy.
- [AI Fitness Coach | BodyBuddy - Daily Workout Accountability](https://bodybuddy.app/coach/fitness): Your personal AI fitness coach that lives in iMessage. Daily workout accountability, habit building, and exercise guidance. Build consistent fitness habits in 90 days with BodyBuddy.
- [AI Wellness Coach | BodyBuddy - Holistic Health Accountability](https://bodybuddy.app/coach/wellness): Your personal AI wellness coach that lives in iMessage. Daily accountability for nutrition, fitness, sleep, and stress. Build balanced wellness habits in 90 days with BodyBuddy.
- [Your Personal Nutritionist in iMessage | BodyBuddy](https://bodybuddy.app/coach/nutritionist): Get personalized nutrition guidance right in iMessage. BodyBuddy is your AI nutritionist that tracks your meals, gives real-time advice, and keeps you accountable — for the price of a cup of coffee.
- [Accountability App That Texts You First | BodyBuddy](https://bodybuddy.app/coach/accountability): BodyBuddy is a daily accountability app for health goals. It texts you first, remembers your plan, and follows up on what you said you would do.
## Free tools and calculators
- [Doctor appointment question generator](https://bodybuddy.app/tools/doctor-appointment-question-generator): Describe why you are going and get a short, prioritized list of questions to bring to your appointment.
- [Meal plan generator](https://bodybuddy.app/tools/meal-plan-generator): Answer a short quiz and get a personalized week of meals with recipes and prep tips.
- [Workout plan generator](https://bodybuddy.app/tools/workout-plan-generator): Answer a short quiz and get a personalized weekly training plan for your setup.
- [75-day challenge tracker](https://bodybuddy.app/tools/75-day-challenge-tracker): Track 75 Hard, 75 Medium, 75 Soft, or 75 Hotter with a private daily checklist.
- [Ideal weight calculator](https://bodybuddy.app/calculators/ideal-weight): Estimate ideal weight and a BMI-based range from height and sex.
- [BMI calculator](https://bodybuddy.app/calculators/bmi): Calculate body mass index from your height and weight.
- [Intermittent fasting calculator](https://bodybuddy.app/calculators/intermittent-fasting): Turn a fasting duration into a practical eating schedule.
- [Calorie deficit calculator](https://bodybuddy.app/calculators/calorie-deficit): Estimate maintenance and target calories for a chosen deficit.
- [Body fat percentage calculator](https://bodybuddy.app/calculators/body-fat-percentage): Estimate body-fat percentage from body measurements.
- [Body shape calculator](https://bodybuddy.app/calculators/body-shape): Estimate body shape from waist, hip, and bust measurements.
- [Water intake calculator](https://bodybuddy.app/calculators/hydration): Estimate a daily water range, bottle count, and simple hydration schedule.
- [Weight loss percentage calculator](https://bodybuddy.app/calculators/weight-loss-percentage): See the percent of starting weight lost, progress to a goal, and the 5 and 10 percent marks.
- [Barbell plate calculator](https://bodybuddy.app/calculators/barbell-plate): Type a weight and see the plates for each side, largest first, for any bar and rack.
- [Fat intake calculator](https://bodybuddy.app/calculators/fat-intake): Estimate a daily dietary-fat range from body inputs, activity, and goal.
- [Protein calculator](https://bodybuddy.app/calculators/protein): A daily protein range in grams from your weight and goal, with a per-meal split.
## Plan library: real plans members follow with BodyBuddy
- [High-Protein Week](https://bodybuddy.app/plans/high-protein-week): A seven-day menu with two meals and two snacks each day. Eating runs from noon to 6 PM, with weekday movement before the first meal, a gallon of water throughout the day, and no food after the kitchen…
- [Half Marathon Training Plan](https://bodybuddy.app/plans/half-marathon-training-plan): A 12-week beginner half marathon plan with three runs each week, including two easy runs and one weekend long run.
- [10K Training Plan](https://bodybuddy.app/plans/10k-training-plan): An eight-week plan with three runs each week, designed for someone who can already run for 30 minutes or complete a 5K without stopping.
- [Winter Arc](https://bodybuddy.app/plans/winter-arc): A 92-day personal challenge from October 1 through December 31.
- [The Bodyweight Recommended Routine](https://bodybuddy.app/plans/bodyweight-recommended-routine): A three-day-per-week bodyweight strength routine with six movement progressions and a core circuit. Each movement advances separately after reaching 3 sets of 8 reps.
- [Weekend Sleep Debt](https://bodybuddy.app/plans/weekend-sleep-debt): A four-week plan to keep weekend wake times close to weekday timing while gradually allowing more sleep on weeknights. A short, early Saturday nap can be used when needed.
- [The Caffeine Cutoff](https://bodybuddy.app/plans/the-caffeine-cutoff): For three weeks, avoid caffeine after a chosen daily cutoff, report any caffeine after that time each evening, and rate how rested you feel each morning.
- [The First Month on Blood Pressure Medication](https://bodybuddy.app/plans/first-month-on-blood-pressure-medication): A four-week plan for the first month after starting blood pressure medication. BodyBuddy helps track whether the medication was taken, any home readings the doctor requested, and side effects.
- [Back to Running](https://bodybuddy.app/plans/back-to-running): A six-week return-to-running plan for someone who has been cleared to run after an injury, illness, or long break.
- [StrongLifts 5x5](https://bodybuddy.app/plans/stronglifts-5x5): A beginner barbell program built around five lifts. Alternate two workouts three times a week, add weight after successful sessions, reduce a lift after repeated failures, and change programs when pro…
- [10-3-2-1-0](https://bodybuddy.app/plans/10-3-2-1-0): A three-week sleep experiment using five bedtime rules. BodyBuddy times reminders from your real bedtime, collects a short morning check-in, and reviews which rule appears most helpful.
- [Couch to 5K](https://bodybuddy.app/plans/couch-to-5k): A nine-week beginner running plan with three morning runs each week and a rest day between runs.
- [Stairs Every Day](https://bodybuddy.app/plans/stairs-every-day): Start with one intentional trip up and down the stairs each day, separate from stairs taken anyway.
- [Ten Minutes Outside](https://bodybuddy.app/plans/ten-minutes-outside): Spend ten minutes outside on foot every day, with simple evening check-ins and an optional increase after 14 days. This is a small movement rule, not a full walking program, and it has no end date.
- [Breakfast Before Coffee](https://bodybuddy.app/plans/breakfast-before-coffee): For three weeks, eat something with protein before or with your first coffee, report it to BodyBuddy mid-morning, and check in weekly about your afternoons. Lunch and dinner are outside this plan.
- [Cook Twice a Week](https://bodybuddy.app/plans/cook-twice-a-week): A four-week plan to cook two dinners at home each week. BodyBuddy helps choose the nights and meals, checks ingredients, records whether each dinner happened, and moves missed cooking nights instead o…
- [Protein at Every Meal](https://bodybuddy.app/plans/protein-at-every-meal): For three weeks, name the protein in each meal. BodyBuddy asks after meals, counts days when all three meals included protein, and adds an afternoon snack check starting in week two.
- [Living with Pain](https://bodybuddy.app/plans/living-with-pain): This ongoing plan supports living with chronic pain by keeping separate plans for good days and bad days.
- [Sleep That Keeps Slipping](https://bodybuddy.app/plans/sleep-that-keeps-slipping): A three-week sleep reset for sleep that has been off for several weeks. Keep one wake time every day, put screens down 30 minutes before bed, and complete a brief morning check-in.
- [After the Diagnosis](https://bodybuddy.app/plans/after-the-diagnosis): A four-week plan for the first month after a new diagnosis. BodyBuddy holds the visit instructions, checks in on up to three daily items, saves questions, and prepares a review before the follow-up.
- [The First Month on a GLP-1](https://bodybuddy.app/plans/first-month-on-a-glp-1): For the first four weeks on semaglutide, tirzepatide, or a similar GLP-1 medication, BodyBuddy tracks protein, skipped meals, water, and how you feel after each shot.
- [Back After a Break](https://bodybuddy.app/plans/back-after-a-break): A three-week plan for returning to movement gradually. Start with half of the activity you first had in mind, move three nonconsecutive days each week, and use how your body feels to adjust before cho…
- [The First Six Weeks](https://bodybuddy.app/plans/the-first-six-weeks): A six-week postpartum check-in plan for new parents and partners handling nighttime care. BodyBuddy asks one daily question about basic needs, without tracking weight, calories, or steps.
- [After Being Sick](https://bodybuddy.app/plans/after-being-sick): A two-to-three-week return plan after flu, a virus, a lingering cold, or time in bed.
- [After an Injury](https:/
