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 cheap natural sources, 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 vegetarian-friendly, built on everyday home food.
- 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.
§ 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 (using the WHO cut-offs for Asian populations, which flag risk at a lower BMI), 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 culture to be healthy. Venva's food guidance is vegetarian-friendly and rooted in Indian home cooking: dal, beans, chickpeas, curd, paneer, soya, eggs, sprouts, peanuts and seasonal vegetables, with chicken, fish and meat for people who eat them. These are ordinary foods you can find in most cities. Meals are planned around everyday staples like rice and bread instead of pretending you'll give them up. Cooking fats are used in moderation: ghee and other heat-stable fats for high-heat cooking, and unsaturated oils for everyday use, 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.
§ 03Premium preview
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 what a sample week looks like — Premium builds yours.
Sample · Man, 23 · 172 cm · 70 kg · lightly active · vegetarian
2,289 kcal · 84 g protein
| Day | Train | Meals |
|---|---|---|
| Mon | Full body A | Veg poha · Dal + rice + salad · Curd + roasted chana · Moong dal khichdi + curd · Paneer bhurji + 2 roti · Oats + milk + banana |
| Tue | Rest / walk | Besan chilla ×2 + curd · Rajma + rice · Peanut chikki / handful peanuts · Mixed veg + 2 roti + dal · Besan chilla ×2 + curd · Besan chilla ×2 + curd · Paneer bhurji + 2 roti |
| Wed | Full body B | |
| Thu | Rest / walk | |
| Fri | Full body C | |
| Sat | 10–15 min easy cardio | |
| Sun | Rest |
Sample · Woman, 23 · 172 cm · 70 kg · lightly active · vegetarian
2,061 kcal · 84 g protein
| Day | Train | Meals |
|---|---|---|
| Mon | Full body A | Veg poha · Dal + rice + salad · Curd + roasted chana · Moong dal khichdi + curd · Paneer bhurji + 2 roti · Oats + milk + banana |
| Tue | Rest / walk | Besan chilla ×2 + curd · Rajma + rice · Peanut chikki / handful peanuts · Mixed veg + 2 roti + dal · Besan chilla ×2 + curd · Besan chilla ×2 + curd |
| Wed | Full body B | |
| Thu | Rest / walk | |
| Fri | Full body C | |
| Sat | 10–15 min easy cardio | |
| Sun | Rest |