Health Sources & References

The fitness, nutrition and wellness guidance in the YourTrainer app and coaching programs is based on the public guidelines below, applied to each member by their human coach.

This is general guidance, not medical advice. For a medical condition, injury, or before major diet changes, please consult a qualified doctor.

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Nutrition & Diet

Macros, portion guidance, Indian food recommendations and daily targets.

Dietary Guidelines for Indians

ICMR - National Institute of Nutrition

India's official nutrient requirements, food-group guidance and portion recommendations.

Indian Food Composition Tables

ICMR - National Institute of Nutrition

The reference database behind calorie and macro values for Indian foods.

Eat Right India

FSSAI, Government of India

National food-safety and healthy-eating guidance.

Healthy Diet Fact Sheet

World Health Organization

Global recommendations on sugar, salt, fats and balanced diets.

Protein and Amino Acid Requirements

WHO / FAO / UNU

The evidence base for daily protein targets.

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Exercise & Training

Workout programming, progressive overload, rest periods and weekly activity targets.

Physical Activity Guidelines

World Health Organization

Recommended weekly activity and strength-training frequency for adults.

Exercise Guidelines & Position Stands

American College of Sports Medicine (ACSM)

Exercise testing, prescription, and resistance-training progression standards.

Strength and Conditioning Position Statements

National Strength & Conditioning Association (NSCA)

Set, rep and rest-interval guidance used in training plans.

Exercise: Benefits and Guidelines

NHS (UK)

Strength, mobility, rest and recovery fundamentals.

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Body Metrics

BMI, body-fat estimates and measurement tracking.

Body Mass Index (BMI) Classification

World Health Organization

BMI ranges, what they mean, and their limitations.

Assessing Your Weight

CDC (US)

How BMI and waist measurements relate to health risk.

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Women's Health & Cycle Tracking

Cycle phases, ovulation windows and phase-aware training guidance.

Periods and the Menstrual Cycle

NHS (UK)

Cycle phases, typical cycle lengths and ovulation timing.

Menstrual Cycle Basics

Office on Women's Health, US HHS

Hormonal phases and what is considered typical.

PCOS Overview

NICHD / NIH

Evidence guidance for PCOS-aware coaching.

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Sleep, Recovery & Wellness

Sleep targets, stress, hydration and mindful-minutes guidance.

Sleep and Health

CDC (US)

Recommended sleep duration by age.

MedlinePlus Health Topics

NIH / National Library of Medicine

Plain-language references for sleep, hydration and general wellness.

Stress Management

NHS (UK)

Breathing, relaxation and stress-reduction techniques.

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Steps & Daily Activity

Daily step goals and activity tracking targets.

Daily Steps and Health Outcomes

The Lancet Public Health (meta-analysis)

The evidence behind daily step-count targets.

Questions about our sources? Write to yourtrainerbusiness@gmail.com.