12-month small-group mentorshipMonthly private coaching · 5 to 10 people

Build the body for the life
you still want to live.

You have spent decades building your life. I created Vitality OS to help you build the strength, energy and capability to make the most of the years ahead.

See how it works One change per month. One change per month only.

I will help you build
a personal operating system
for your vitality.

Applications are openNext cohort begins in late September 2026
01
A question worth asking

What do you want the next
20 or 30 years to feel like?

Perhaps your children are grown. Your career is changing. You may be considering selling your company, starting again or retiring. And you may be wondering what all the work was for if you do not have the vitality to enjoy the life you have built.

I want to help you make health a strong foundation for the years in front of you, so your energy and physical capability continue supporting everything you want to do.

Ronan Diego
Ronan DiegoHealth educator, coach and creator of Vitality OS
Why I built Vitality OS

Health did not come naturally to me.

I started training at 18 because I felt weak and disconnected from my body. I worked very hard, but for a long time my results did not reflect the effort I was making.

That led me to study the research and run long experiments with training, nutrition, recovery and lifestyle. Over time, I learned how to understand my body, choose the right priority and build habits I could sustain.

This work eventually became my profession. I have created health programs with Mindvalley, certified holistic health coaches around the world and spoken on international stages.

I built Vitality OS as a one-year experience because I want enough time to understand how you live, help you make careful adjustments and build something that can support the decades ahead.

Read my full story
Who I created this for

You may recognize yourself in one of these situations.

You do not need a particular job title, age or fitness level. What matters to me is why you are here and whether you are ready to work on this for a full year.

01

You are entering a new chapter

Your children may be leaving home, your work may be changing, or retirement may be becoming real. You want the coming decades to be full of possibility, and you want your body to support that.

A life transition
02

You have had a wake-up call

Something has shown you that waiting has a cost. You are tired of quick fixes. You want my guidance, a clear structure and enough time to make a substantial change.

A moment to rebuild
03

You are doing well and want to go further

You are already active and capable. Now you want vitality to become one of your highest priorities, so you have the energy to travel, create, contribute, play and pursue what still matters to you.

Vitality as a priority
04

You know a lot, but it is not yet a system

You do not need another pile of information. You need help choosing what matters now, adapting it to your life and practicing it until it becomes natural.

Knowledge put into practice
Why I designed it this way
I kept asking myself, “What kind of work could genuinely change the next 20, 30 or even 40 years of someone’s life?”

I knew this needed to last long enough for us to see what happens when work, travel, family life and setbacks enter the picture. That is why we work together for a full year.

01

One full year

Long enough to build foundations, make progress and learn how to keep going through different seasons of life.

02

A group of 5 to 10

Small enough for me to know you, your goals, your data and the patterns that get in your way.

03

Four pillars

Movement & exercise, Nutrition & eating behavior, Sleep & recovery, and Zen.

04

One monthly method

A repeated structure that helps you learn, choose, practice, review and keep what works.

How every month works

Every month follows the same four-week method.

Most people I speak to already have plenty of health information. The harder part is deciding what deserves attention now, putting it into practice and staying with it long enough to learn from it. This is what happens during each of the four weeks.

Week 1

Training Call

We meet for 90 minutes. I teach the month's theme, answer questions and help you choose the change you will put into practice.

Week 2

One-on-One Call

We meet privately for 30 minutes. We review your first week and adjust the change so it fits your body, goals and real life.

Week 3

Group Mentoring Call

We meet as a group for 90 minutes. I help you work through questions, patterns and obstacles as the month unfolds.

Week 4

Inner Journey

You review the month in our private WhatsApp group, notice what you learned and prepare for the next change. There is normally no live call this week.

Behavioral tracking

Each day, you record what actually happened.

At the start of the month, we define what the change looks like for you. Your daily record is deliberately simple. It shows us what you did, when it worked and what got in the way. That gives us something real to discuss and adjust together.

One simple daily record
The change
Walk for 30 minutes
What happened
22 minutes after lunch
What I noticed
Easier when it is in my calendar
1

One change per month and one change per month only.

You will learn many things during the year, but I will not ask you to change everything at once. Each month, we give one change our main attention. The useful changes from earlier months continue, so the year builds instead of restarting every month.

Biomarker layer

Behavior tells us what you practiced. Biomarkers help us see what is changing inside your body.

Biomarkers are objective health measurements. Depending on what is relevant to you, these may include the examples below. We establish a baseline near the beginning of the year and revisit the relevant markers around the middle and end.

The markers we use depend on your context and, when appropriate, guidance from your healthcare professional.

Blood sugar
Fasting glucose or HbA1c
Blood fats
HDL, LDL and triglycerides
Cardiovascular
Blood pressure and resting heart rate
Body composition
Waist measurement or scan data
StartBaselineMiddleCheck directionEndReview progress
The four pillars

I work with your health as a whole.

I separate these pillars so we can focus. But I never treat them as unrelated. The way you move affects how you sleep. Sleep affects how you eat. And your inner state affects all of it.

01

Movement & exercise

We work with daily activity, strength, mobility, aerobic capacity and ways of moving that you can enjoy.

02

Nutrition & eating behavior

We look at what you eat and also how you make food decisions, structure meals and respond to your environment.

03

Sleep & recovery

We improve the way you sleep, restore yourself, manage training load and recover from the demands of life.

04

Zen

We work with awareness, stress, mental patterns, purpose and connection, because your inner life shapes your behavior.

Possible themes

What we work on depends on who is in the room.

I keep the monthly method consistent, but I choose the themes and their sequence around the people in each cohort.

From the first cohort

Themes we have already worked on

  • Daily movement
  • Eating and drinking rhythm
  • Sleep architecture
  • Daily protein
  • Individual focus
  • Strength training
  • Blood sugar control
  • Conscious behavior
Other possible themes

Areas another cohort may explore

  • Advanced fasting
  • VO₂ max training
  • Stress relief
  • Mindfulness
  • Other priorities that matter to the group
Personalized in practice
“We can work on the same theme without pretending that the same answer fits everyone.”

A daily movement month might mean rebuilding a walking habit for you. For someone else, it might mean reducing long periods of sitting.

Strength can mean learning a safe foundation, restoring consistency or refining progression. Nutrition can mean building your first reliable meal structure or using data to understand a specific problem.

Our monthly one-on-one call is where I adapt the shared theme to you. We choose one change that is useful, measurable and honest about the life you are living.

From earlier Mindvalley programs

What people I have taught before have said.

These experiences come from other programs I created or taught. They are not testimonials for Vitality OS, but they can help you understand how people have experienced my approach.

“I've been on health kicks in the past, but this is the only one that's been truly transformative.”
Catriona McAlisterTransformation Coach · HoloBody Coach CertificationRead the original story
“I learned that you are never too old to learn new things and redefine yourself.”
Fitch-HauserRetired university professor · HoloBody Coach CertificationRead the original story
“Working with and learning from Ronan has been a pivotal moment in my coaching journey.”
Nigar BirinciLife & Executive Coach · HoloBody Coach CertificationRead the original story
Would this way of working fit you?

Send me a message and tell me where you are now. I will tell you honestly whether I think Vitality OS is a good fit.

Ask me about Vitality OS
How I will support you

You work with me every month, privately and with the group.

The same small cohort begins and completes the year together. You also have private time with me and practical tools to use between our calls.

Approximately 3.5 scheduled live hours each monthOne 90-minute training, one private 30-minute coaching session and one 90-minute group mentoring call. Your monthly behavior is practiced inside daily life rather than added as a large block of homework.
01

Monthly live training

I teach for 90 minutes, share practical tools and answer your questions around one change.

02

Monthly 1-on-1 coaching

You have 30 private minutes with me to adapt the work to your goals and your reality.

03

Monthly group mentoring

We spend 90 minutes working through individual questions, patterns, obstacles and progress.

04

Private cohort WhatsApp support

Use the group for questions, reflections and accountability between calls. I follow it during the working week. It is not a 24-hour or emergency service.

05

Personal change tracking

I help you define one simple behavior to track so we can work with facts instead of intentions.

06

Biomarker checkpoints

I guide you in assessing relevant markers near the beginning, middle and end of the year.

07

Recordings & resources

You receive the training and group mentoring recordings, visual frameworks, trackers and supporting resources.

08

Shadow Week in Tallinn

You can join me in Tallinn for selected walks, training and daily practices during an in-person week.

Important: Laboratory testing, DEXA scans, wearables, CGMs, flights, accommodation, meals and other travel expenses are not included.
This is for you if

I believe this can serve you well if these statements feel true.

  • You are thinking seriously about how you want the coming years to feel.
  • A wake-up call has made change feel necessary and personal.
  • You are already doing well and want my help with calibration, depth and accountability.
  • You want changes that last longer than a summer or a short challenge.
  • You are willing to track honestly, reflect and adjust without demanding perfection.
  • You value a thoughtful community and close access to me as your coach.
This is not for you if

I do not think this is the right program for you if these statements feel true.

  • You want a rapid fix for a holiday, wedding or short-term appearance goal.
  • You want a universal meal plan or workout to follow without learning or reflection.
  • You are unwilling to make a one-year commitment or engage with the process.
  • You are looking for medical treatment, injury rehabilitation or specialist sports coaching.
  • The investment would require borrowing or create significant financial strain.
  • Vitality is a nice idea, but it is not a real priority in this season of your life.
2026 investment
$10,000 USD

This covers the complete 12-month program.

What this year gives you

My aim is that you finish the year understanding your body better, knowing what deserves your attention and carrying a set of changes that have already survived work, travel and real life.

You receive 12 live trainings, 12 private coaching sessions, 12 group mentoring calls, between-call WhatsApp support, personal tracking, biomarker checkpoints, recordings and resources, and Shadow Week in Tallinn.

$500 deposit
This secures your place and is applied toward the total.

Two installments after the deposit
After your deposit, the remaining balance is divided into two installments.

5 to 10 people
I keep the cohort small so I can know and support each person.

Questions you may have

Here are a few practical details.

No. I keep the structure consistent, but I adapt the monthly themes and their sequence to the people in each cohort. Topics can include movement, strength, eating behavior, sleep, blood sugar, stress, mindfulness, fasting, aerobic fitness and other areas that are relevant to the group.

Applications are open

The next cohort begins
in late September 2026.

Tell me where you are, what you still want your life to include and why this feels like the right moment. If we have not spoken yet, we will book a call and find out together whether Vitality OS is right for you.

Message me on WhatsApp