Ilija Protocol™ - Lifestyle and Longevity Personalized Protocol

Who is it for

The Ilija Protocol™ is designed for high-performing individuals, men and women aged 30–60+, who are ready to take control of their long-term health, vitality, and energy.

This program is perfect for you if you:

Have big ambitions, but your energy no longer matches your drive
Want to age powerfully, not passively — maintaining strength, clarity, and confidence
Struggle with chronic inflammation, poor sleep, or fluctuating weight, despite effort
Have tried short-term fitness or nutrition programs that failed to create lasting change
Seek a science-backed system that considers your body, biology, and lifestyle
Want expert-level accountability and a step-by-step plan tailored entirely to you

The Ilija Protocol™ is for those who refuse to settle for “fine” and are ready to maximize healthspan, energy, and performance.

What is Included

Experience a comprehensive, science-backed program designed to optimize your health, longevity, and performance:

Strength & Functional Fitness Training

Evidence-based programming to improve muscle tone, posture, mobility, and VO₂Max
Functional and strength training tailored to your fitness level and goals

Metabolic Conditioning

Zone 2 cardio and HIIT personalized for your energy, cardiovascular health, and metabolic optimization
Designed to boost endurance, fat metabolism, and overall vitality

Longevity-Focused Nutrition

Mediterranean-style, anti-inflammatory, brain-supportive meals
Customized for performance, recovery, and metabolic balance
Optional full-day meal service available for convenience and adherence

Lifestyle & Recovery Protocols

Breathwork, stress management, and circadian rhythm support
Strategies to improve sleep quality, energy, and resilience
Daily routines to integrate sustainable, high-performance habits

Personalized Biohacking Tools

Optional wearable integration for tracking sleep, activity, and recovery
Blood panels, body composition testing, and habit tracking to align biology with behavior

One-on-One Coaching & Accountability

Full access to expert coaching, weekly guidance, and mindset recalibration
Support for long-term behavior change, performance enhancement, and healthspan extension

Key Features & Benefits

Wellness coaching, menopause and perimenopause fitness. Hormone Balance Protocol

Maximize Energy & Vitality – Improve stamina, mental clarity, and daily performance
Strength & Functional Fitness – Build lean muscle, enhance posture, mobility, and VO₂Max
Metabolic & Cardiovascular Health – Optimized through Zone 2 cardio and HIIT
Longevity-Focused Nutrition – Anti-inflammatory, brain-supportive, and tailored for performance
Lifestyle & Recovery Optimization – Better sleep, reduced stress, and sustainable daily routines
Biohacking Tools & Insights – Track progress and align your biology with behavior
Expert Coaching & Accountability – Weekly guidance, mindset recalibration, and long-term support

Outcomes You Can Expect

Improved strength, mobility, and cardiovascular fitness
Better metabolic health and energy regulation
Weight management and reduced inflammation
Enhanced mental clarity, focus, and emotional wellbeing
Long-term sustainable lifestyle habits that extend your healthspan
Confidence in your body and abilities at any age

The Ilija Protocol™ helps high-performing individuals achieve a full-spectrum transformation — from physical performance to lifestyle optimization and longevity.

Frequently Asked Questions

Please reach us at lija@ilija.com.au if you cannot find an answer to your question.

Who is the Ilija Protocol™ suitable for?

The program is designed for men and women aged 30–60+ who are ready to optimize energy, strength, and longevity. Perfect for high-performing individuals looking for a science-backed, personalized approach.

How long is the program?

The core program is 12 weeks, with optional ongoing support for long-term results.

Is this program truly personalized?

Absolutely. Every aspect — fitness, nutrition, recovery, and biohacking — is customized to your body, lifestyle, and goals.

What type of training is included?

The protocol combines strength and functional fitness, mobility work, Zone 2 cardio, and HIIT, all tailored to your fitness level and goals.

Will I get nutrition guidance?

Yes. You’ll receive a personalized Mediterranean-style nutrition plan, optionally with full-day meal service, designed to support longevity, recovery, and metabolic health.

What kind of support will I receive?

You’ll have one-on-one coaching, weekly guidance, habit tracking, and direct access for accountability and adjustments.

Are supplements included?

Optional supplements may be integrated to support energy, recovery, and metabolic optimization, depending on your personal plan.