A private programme for women experiencing changes in body composition, strength and health-screening results during the menopause transition. Caytra brings nutrition, training and recovery into one plan, while incorporating and coordinating appropriate clinical input where it is needed.
Start with a private conversation. We’ll tell you honestly whether the programme is appropriate for you.
Your waist or your weight has changed. A screening result, perhaps glucose, cholesterol or blood pressure, is moving in the wrong direction. You may feel weaker, recover differently or sleep less reliably than you used to.
You may already have a doctor, a personal trainer, a wearable and a reasonable understanding of healthy eating. Each gives you one part of the answer.
The real question is what has changed, what needs medical attention and which few actions will move the outcomes that matter.
You do not need more disconnected advice. You need one properly constructed programme.
Relevant measures such as glucose, cholesterol, blood pressure or liver markers, selected and clinically managed with the appropriate practitioner.
Changes in waist, weight and body composition considered alongside muscle, nutrition and the way the body is responding to training.
Progressive training designed to improve measurable strength and physical capacity while supporting muscle and long-term bone health.
These outcomes are connected. Muscle influences how the body uses energy and responds to glucose. Nutrition and progressive resistance training affect body composition, strength and long-term bone health. Sleep, recovery, hormones and medical factors can influence all of them. The programme considers them together rather than treating weight, exercise or nutrition as separate problems.
Measures are selected individually. Caytra does not promise a particular medical or physical result, but the programme is accountable for setting a clear baseline, monitoring progress and changing direction when necessary.
The programme tends to fit best when several of these are happening together.
This programme is designed for women whose needs cross several areas. If what you need is only a meal plan, personal training or an answer to one clinical question, a focused practitioner is likely to be the better fit. Medical conditions requiring diagnosis or treatment remain with the appropriate clinician.
We review your relevant health results, medical history, medication, symptoms, sleep, nutrition, training, changes in body composition and muscle, and the real constraints of your week, then identify what belongs in the programme and what needs clinical clarification.
We agree a small number of measurable priorities across metabolic health, body composition, muscle, strength and physical capacity, then put them in writing.
Nutrition, strength, recovery and behavioural coaching come together in one programme led by Arun. Where you already have clinicians or practitioners, their input is incorporated when relevant. Training is built to support muscle alongside measurable strength.
Your Relationship Manager checks in formally each week, and Arun conducts a comprehensive review each month. During that review, Arun considers what has changed, what has been completed, what is not working, what the measurements show, what other practitioners have advised and where gaps remain. Together, you decide what to continue, what to change, what needs clarification and what should go back to another practitioner, then set the priorities for the next month.
The purpose is to shorten the time between trying something, learning from it and improving the plan. Instead of continuing for months with an approach that is impractical or producing little progress, the programme identifies friction early and changes direction. We also reassess formally at the midpoint.
The six months end with final measures, a review of what changed and a clear twelve-month continuation plan.
Measures are chosen for you rather than applied as a standard panel. Where clinical testing would be useful, it is discussed with and arranged through the appropriate licensed provider, and paid for separately.
The programme is personally led by Dr Arun Jayaraj, who leads the nutrition, strength, recovery and behavioural work. Additional professional expertise is brought in where it would improve the plan. Your Relationship Manager stays close to the day-to-day work and keeps the whole programme moving.
Who you work withYou can message Caytra between formal check-ins when a question, difficulty or change arises.
Bringing in other practitionersWhen another practitioner would help, Caytra researches realistic options and explains what each professional would contribute, how the service works, likely fees and relevant practical considerations. You decide whether to proceed and pay the practitioner directly.
Once someone is involved, Caytra incorporates their recommendations into the wider programme and, with your consent, keeps the appropriate people updated. You should not have to transfer every piece of information or work out how different recommendations fit together yourself.
Arun trained in medicine at King’s College London. He also holds a degree in biomedical science, where he developed skills in health research. For nearly a decade, he has worked as a certified fitness coach, building evidence-based fitness and nutrition programmes for women. He was previously Wellness Director at Elyx, a premium health and longevity concierge service in Singapore, where he helped bring doctors, practitioners, coaches and health information together.
Arun does not practise medicine through Caytra. His role here is advisory. Clinical decisions stay with the practitioners responsible for your care.
We do not employ the doctors or practitioners we recommend, and we take no referral fees. Our suggestions are based only on what you need.
We do not give you an ideal routine and leave you to make it fit. We build the programme around the life you actually have.
Two illustrative examples of how the programme can be constructed around different starting points.
She had started a GLP-1 with her doctor and was responding well. Her cholesterol was elevated and perimenopause was adding another layer. She wanted the nutrition, strength and recovery around her treatment handled properly.
She already had a GP and a personal trainer. Nobody was looking across all of it.
Her protein intake was low and her appetite was lowest in the days after each dose, which raised the question of whether she was losing muscle alongside fat. Her training had not changed since she started the medication, the relevant markers had not been reassessed since these changes began, and her sleep was short and variable.
Which of those belonged with her doctor and which belonged in the programme had to be separated before anything was changed.
Waist measurement and body composition at the start, midpoint and end. Selected strength and capacity measures on the same schedule. Updated bloodwork arranged through a participating provider and reviewed by her doctor, who remained responsible for her medication.
As her appetite settled, the eating strategy changed with it and the strength work progressed. At the midpoint, the repeat measures set the direction for the second half. The six months ended with a final review and a twelve-month continuation plan she could continue with her own doctor and personal trainer.
Her waist had changed over two years without much change in her weight. A recent screening had shown glucose and cholesterol moving in the wrong direction. She wanted to understand what could be improved through the programme while discussing the screening results appropriately with her doctor.
She also felt weaker than she used to, and found she needed longer between harder sessions. Her habits were broadly good, which was the confusing part.
Whether the screening results needed clinical follow-up, and on what timeframe, was a question for her doctor rather than for us. We set out what we had seen, what we thought needed a clinical view and what the programme would work on in the meantime.
Her training was largely cardiovascular, with little progressive loading, and her eating was light through the day and heavier in the evening around work.
Waist measurement and body composition, strength and capacity measures tied to what she wanted to be able to do, and repeat screening arranged through her own doctor on the timeframe agreed with her doctor.
A month of heavy travel was planned for rather than written off. At the midpoint the measures were repeated and the balance between strength and conditioning changed. The programme finished with a final review, her repeat results read alongside everything else that had changed, and a twelve-month plan.
Caytra’s programme design, coaching, measurement and follow-through across six months. Clinical care and externally delivered professional services are arranged and paid for separately.
If you decide within the first 30 days that Caytra is not useful to you, we will refund everything you paid. The guarantee concerns your satisfaction with the Caytra service. It does not promise a health or medical result.
Tell us what has changed, what your recent health results have shown and what you would like to improve. We’ll listen, understand the wider picture and tell you honestly whether the six-month programme is the right fit.