Are you playing the long game?

You’ve reached a certain level of success in life. You’re busy. You’re doing meaningful things for others. You have everything you need and a lot of what you want. Most importantly, you have freedom.

But …

Are you stronger today than you were a year ago?

Are you going to be stronger in five years than you are now?

Are you playing the long game, or the day-to-day game with your health?

If the answer is no, you need this ...

The 90-day health launchpad

Health audit
Includes a set of blood tests I will send you to get. I prioritize three main biomarkers:

  • A1c (insulin resistance)

  • apoB (cardiovascular disease risk)

  • Number of pounds of fat you need to lose

Diet
For all clients, I emphasize cutting sugar, alcohol, and getting the right amount of protein. The rest depends on your numbers and goals.

Fat loss
No crash diets! Don’t lose 30 pounds in one year — they will come back. I’ll design a slow and steady diet program just for you. No weight-loss drugs! If you’re already on semaglutide, see my taper page. I can help you lose a lot of weight not in a hurry. Better to lose weight consistently and keep it off than to yo-yo up and down.

Hormones
Almost all women over 45 benefit from some form of hormone replacement. Despite what you may have heard, hormone replacement is the foundation of a healthy life after 50.

Muscle building
Many coaches promise you’ll lose fat while gaining muscle because that’s what people want to hear. But it doesn’t work most of the time. Read my weight-loss page to set realistic goals.

Cardio is called cardio for a reason — hard, sustained exercise is very good for your heart. Short bursts and hard sprints help reverse heart disease.

Once you have reached your fat-loss goals, we change gears and work on building muscle. My training program gives you the most important results in the least amount of time.

Supplements
Most people are are using fad products that have little (or negative) impact and ignoring the important supplements that let you build muscle and bone.

Testimonials

David came along at the right time, offering the right kind of advice. He gave me the incentive to get active again and work back into the shape I was in 20 years ago. He’s making sure I don’t get injured, but it’s still very challenging. I should have started sooner, but I’m catching up now.
— Mike in the UK

David is very knowledgeable and offers great advice for men and women to help with nutrition, exercise, and supplementation. He knows all about hormone replacement therapy, which most women start too late. He encourages you to build muscle safely.
— Kathleen in Arizona

An hour talking with David Siegel about your health will change what you do for the rest of your life.
— Brian in Rhode Island

David's been working with me on tennis elbow and sleep issues for a few weeks now. He has great solutions. I'm looking forward to having him coach me on my gym workouts.
— Alex in New Jersey

I truly believe that starting off on the right foot—doing things correctly from the beginning—sets the stage for strong and lasting success. I’d love to help David spread the word about his coaching skills and support his journey to inspire more people.
— Lisa in Florida

David is the real deal. We've been working together for six weeks, he has changed my mindset and motivation. I’m getting stronger with less weight. With his program, you start to see results immediately.
— Steve in Virginia

What is your A1c number?

This is the first question I ask everyone. A1c is a measure of insulin resistance, and it’s probably already in your last blood test. Go check it now, I’ll wait.

A1c is a percentage of glucose in the bloodstream. If your A1c is 5.6 or less, congratulations, you are in the safe zone. Don’t let it go higher. But if your A1c is 5.7 or more, you should click the red button above and talk with me, because you may have a ticking time bomb that will explode later. Read Why We Get Sick, by Dr Benjamin Bikman, to learn more.

I fix problems

If you’re not building bone, you’re losing bone

I’m one of the very few health and fitness coaches with a bone-building program. After 30, both men and women lose bone density, and after 50, women lose bone faster. You become more fragile every year. This is why people in their 80s have tiny arms and wrists. The biggest risk is in your hips and spine. Running, cycling, hiking, yoga, tennis, and golf do not stimulate bone growth. Osteoporosis tests and drugs are designed to make money and do not grow bone. To grow bone, read my page on osteoporosis or set up a time to talk with me about my program, which is based on the program by Dr Doug Lucas, an internationally recognized authority on bone regeneration.

Get the hormones you need

Benefits of hormone replacement therapy for women:

  • Symptom Relief: Reduces hot flashes (up to 80%), night sweats, vaginal dryness (50–60% prevalence), and mood swings, improving sleep and quality of life.

  • Bone Health: Lowers osteoporosis risk (50%) and fracture risk by 24–34%.

  • Supports building muscle and reduces the risk of falls.  

  • Reduces urinary infections, which hospitalize 100,000 women each year. 

  • Protects the uterus and prevents endometrial cancer.

  • Improves energy, sex drive, vaginal wall thickness, lubrication, arousal, intercourse, and orgasms. 

There are so many misconceptions around HRT. Don’t believe what your Facebook friends tell you. You can benefit from estrogen even if you’re in your 70s, 80s, or 90s. Tailored options (creams, patches, inserts, micronized progesterone) can help dial in the best setup for you. Every woman over 50 should discuss HRT with her doctor. You need to take time to adjust and get it right, but the upside is huge. Don’t take unnecessary risks. Talk with me about hormone therapy, my approach is based on the work of Dr Mary Claire Haver, Dr Rachel Rubin, and others.

Video

I save lives

In the first meeting I identify the things you’re doing (or not doing) that are most likely to kill you sooner than you think.

Nicole had injured her back in her 20s, so she didn’t lift weights. I told her that osteoporosis will shorten her life significantly, and we could design an exercise program for her to build bone slowly and safely.

Mike was working long hours and hadn’t been in a gym in years. I got him set up with a few pieces of equipment at home, a new bike, and a gym membership. Now he shows me his progress every week on Zoom, and he’s loving the results.

Gwen thought taking estrogen would cause breast cancer. I walked her through the science, the mistakes and misinformation, and she decided to try a good online urologist. Now she feels ten times better and is building muscle in the gym for the first time in decades.

Jamie had high-cholesterol. I told him he had to lower it, but he said it was heredetary. I got him a better cardiologist, and now he’s taking the right medications and working out specifically to help improve his heart health.

Mark had fatty liver disease and didn’t know it. He was in good shape, but I had to completely redesign his diet to reduce his A1c number.

Kellie had a naturopath who prescribed very dangerous hormone pills. I got her an online hormone specialist who set her up with the right supply and doses.

Sharon asked me if she could just take my bone-building program. I asked her “What’s your estrogen level?” She said it was 25. I said “How are you going to build bone with no estrogen? That’s why I don’t do separate programs, I look at the whole client and what each person needs, in what order. She needed estrogen first to grow bone.