A field guide to your body
Your body, explained.
Training, food, sleep and symptoms — in one place.
Tell Venva your basics and get guidance tuned to you: what to train, what to eat from everyday foods, when to sleep, and what your symptoms might mean. Every article lists the guidelines and studies behind it.
§ 01Contents
Everything in Venva
Guides explain how your body works. Tools apply that to your own numbers.
Guides
Free · read
- 01Exercise libraryPush / Pull / Legs, three levels, machine + muscle for each move.
- 02Real cardioWhat running, sprints & cycling actually do to your body.
- 03Routine & sleepCircadian rhythm, REM cycles, and a timetable built for you.
- 04NutritionAffordable, natural and plant-forward, built on everyday foods.
- 05Men's healthScreenings by age, testosterone, prostate and heart health.
- 05Women's healthYour cycle phase from your own cycle length, and how to train and eat through it.
Tools
Use
- 06Body calculatorBMI, calorie need and protein target from your age, height, weight and activity.
- 07Ask VenvaSymptoms → possible causes, tuned to your age & gender.
- 08Symptom guideHair fall, always tired, irregular periods, brain fog and more: causes, tests and red flags.
- 097-day planYour own meals, training and sleep window for the week, built from your numbers.
§ 02Approach
Health advice that respects your intelligence
Numbers beat guesswork
Most health advice is generic because it has to be — it is written for nobody in particular. Your body is not generic. A 23-year-old who sits at a desk and a 40-year-old who trains five days a week need different amounts of energy, protein and recovery. Venva starts with the few numbers that actually matter — age, height, weight, activity and goal — and works out your BMI (with WHO cut-offs, including the lower ones for people of Asian ancestry), your resting energy use, your daily calorie need and a protein target that depends on whether you strength-train. Everything else is built on top of those numbers, so the advice you read is advice for you.
Built for real kitchens, not fad diets
You shouldn't need expensive supplements or a diet that doesn't fit your life to be healthy. Venva's food guidance is built on ordinary foods you can find in almost any supermarket: beans, lentils, eggs, yogurt, tofu, whole grains, nuts and seasonal vegetables, with chicken, fish and meat for people who eat them. Meals are planned around everyday staples like rice, bread and pasta instead of pretending you'll give them up. Fats are used in moderation, with mostly unsaturated oils such as olive oil, as heart-health guidelines recommend. The training library works whether you have a full gym, a pair of dumbbells or just the floor.
Honest by default
You cannot burn belly fat with crunches. Detox teas do not detox anything. There is no single food that fixes your hormones. Venva will tell you these things plainly, because the real levers — enough sleep, enough protein, regular strength training, daily movement and managing stress — are boring, cheap and they work. When a symptom could mean something serious, Venva says so, tells you which tests a doctor would likely order, and lists the red flags that mean you should not wait.
Tuned to men and women
Men and women share most of their physiology, but not all of it. Switch between Men and Women at the top of any page and the guidance adapts — screenings by age and prostate health for men, a cycle-aware planner for women that works out your phase from your own cycle length, and symptom answers that account for things like iron loss from periods. Nothing here is a diagnosis. Venva is a guide that helps you understand your body well enough to look after it, and to know when to see a doctor.
§ 03Sample plan
A 7-day plan, generated from your numbers
Training split, meals that reach your calorie and protein target, and a steady sleep window. Here is a sample week. The Personalize page builds yours, free.
Sample · Man, 23 · 172 cm · 70 kg · lightly active · eats meat and fish
2,289 kcal · 84 g protein
| Day | Train | Meals |
|---|---|---|
| Mon | Full body A | Oatmeal with milk and banana · Lentil soup + wholegrain bread · Greek yogurt with honey · Bean chili + rice · Smoked salmon and cream cheese bagel · Peanut butter toast + a glass of milk |
| Tue | Rest / walk | Greek yogurt with berries and granola · Bean burrito bowl with rice and salsa · A handful of nuts · Chickpea and spinach curry + rice · 3-egg vegetable omelette + toast · 3-egg vegetable omelette + toast |
| Wed | Full body B | 2 boiled eggs + 2 slices wholegrain toast · Chickpea salad with feta · Hummus with carrot sticks · Tofu rice bowl with vegetables · Smoked salmon and cream cheese bagel · Smoked salmon and cream cheese bagel |
| Thu | Rest / walk | Peanut butter toast + a glass of milk · Pasta with lentil bolognese · Cottage cheese with fruit · Vegetable frittata + salad · Smoked salmon and cream cheese bagel · Peanut butter toast + a glass of milk |
| Fri | Full body C | Tofu scramble + toast · Tofu and vegetable stir-fry + rice · Banana + a glass of milk · Grilled chicken + vegetables + rice · Peanut butter toast + a glass of milk · 3-egg vegetable omelette + toast |
| Sat | 10–15 min easy cardio | 3-egg vegetable omelette + toast · Grilled chicken salad with quinoa · Grilled chicken strips · Baked salmon + potatoes + greens · 3-egg vegetable omelette + toast · Smoked salmon and cream cheese bagel |
| Sun | Rest | Smoked salmon and cream cheese bagel · Chicken wrap + side salad · Greek yogurt with honey · Lean beef stir-fry + noodles · Smoked salmon and cream cheese bagel · Peanut butter toast + a glass of milk |
Sample · Woman, 23 · 172 cm · 70 kg · lightly active · eats meat and fish
2,061 kcal · 84 g protein
| Day | Train | Meals |
|---|---|---|
| Mon | Full body A | Oatmeal with milk and banana · Lentil soup + wholegrain bread · Greek yogurt with honey · Bean chili + rice · Smoked salmon and cream cheese bagel · Peanut butter toast + a glass of milk |
| Tue | Rest / walk | Greek yogurt with berries and granola · Bean burrito bowl with rice and salsa · A handful of nuts · Chickpea and spinach curry + rice · 3-egg vegetable omelette + toast |
| Wed | Full body B | 2 boiled eggs + 2 slices wholegrain toast · Chickpea salad with feta · Hummus with carrot sticks · Tofu rice bowl with vegetables · Smoked salmon and cream cheese bagel · Smoked salmon and cream cheese bagel |
| Thu | Rest / walk | Peanut butter toast + a glass of milk · Pasta with lentil bolognese · Cottage cheese with fruit · Vegetable frittata + salad · Smoked salmon and cream cheese bagel |
| Fri | Full body C | Tofu scramble + toast · Tofu and vegetable stir-fry + rice · Banana + a glass of milk · Grilled chicken + vegetables + rice · Peanut butter toast + a glass of milk |
| Sat | 10–15 min easy cardio | 3-egg vegetable omelette + toast · Grilled chicken salad with quinoa · Grilled chicken strips · Baked salmon + potatoes + greens · 3-egg vegetable omelette + toast |
| Sun | Rest | Smoked salmon and cream cheese bagel · Chicken wrap + side salad · Greek yogurt with honey · Lean beef stir-fry + noodles · Smoked salmon and cream cheese bagel |