school of smart health
The 7-Hour Body
Get in the best shape of your life at 30, 40 or 50, with just 7 hours a week.
A 14-day jumpstart with 10 powerful protocols, your own personalized AI Coach, and four live group workshops to help you build a stronger, healthier, more athletic you.
14 DAY BLUEPRINT
10 practical health protocols and a step-by-step plan to build your new weekly routine.
PERSONAL AI COACH
A ready-to-use setup that turns your own AI into a coach tailored to your body, goals, and lifestyle.
LIVE “WORKROOMS”
Group workshops via Zoom, to exchange ideas, ask questions, meet others, and stay accountable.
THE 14 DAY BLUEPRINT
10 Powerful protocols to get in peak shape.
Ten Smart protocols
Powerful health habits built around Training, Recovery, Alimentation, Movement, and Social Reinforcement.
The 7-Hour Routine
A complete weekly system requiring approximately seven hours, combining and upgrading routines you're already doing.
Beginner Options
Practical starting points for anyone getting into shape, returning after a long break, or rebuilding their fitness.
Advanced Options
More ambitious challenges for those already training who want to take their fitness, and health to the next level.
Flexible Methods
A curated menu of exercises, foods, and routines to choose from, so you can build a system that fits your goals, preferences, and lifestyle.
THE AI PERSONAL COACH
How it works.
1
DOWNLOAD YOUR AI COACH
A textbook of code you don’t have to read, with ready-to-use science and instructions to walk you through the blueprint.
2
ACTIVATE YOUR COACH
Upload the file to ChatGPT, Claude, Gemini, or Muse and copy one simple prompt to get it started.
3
PERSONALIZE YOUR COACH
Answer a quick questionnaire it will give you about your fitness experience, health, and lifestyle.
4
GET 1-1 GUIDANCE
Your coach identifies where to start and adapts the protocols to your fitness level, schedule, and available equipment.
5
ASK ANYTHING
Get help with workouts, meal planning, exercise alternatives, recovery, and everyday challenges as they arise.
6
KEEP IT FOREVER
Check in for months to come, review your progress, and keep improving your routine with your AI Coach.
wHO WE ARE
The 7 hour body is part of Smart City University’s School of Smart Health.
OUR TEACHING METHOD
We gather best practices, focus on what matters most, and translate complex science into clear, memorable tools. Then we add structure, feedback, community, and play, so learning turns into actions and real life change.
→ Explore Smart City University
4 live workrooms
Build alongside others like you.
Meet ambitious faith driven people on a similar journey, build new relationships, encourage others, and keep each other accountable.
Bring your challenges. Share your discoveries.
Exchange ideas, ask questions, solve problems, and learn what’s working for other participants.
INCLUDED WITH YOUR $27 BLUEPRINT
Four live group sessions during your first month. Join from anywhere via Zoom.
Ready to get into shape?
Get the Full Version for $27
Includes the 14 day blueprint, the personalized AI coach companion, and 4 live workrooms.
Or
Get the Free Version
We’ll gift you the 10 basic protocols for you to start on your own.
Explore other Smart Health resources
F.A.Q. — 2026
Answers, in order.
01
What do I get for $27?
The complete 14-Day Blueprint with 10 practical health protocols, a setup for your own personalized AI Coach, and four live virtual Smart Labs. It’s a one-time purchase, with no recurring SCU membership fee.
02
What happens in the first 14 days?
You’ll start putting the protocols into practice and build a weekly routine around your life. By Week 3, the goal is to be following a repeatable pattern. “10 years younger” describes our ambition for greater strength, fitness, and vitality—not a guarantee of reversing biological age or transforming your body in two weeks.
03
Does the whole system really take seven hours a week?
That’s the target for an efficient Basic routine. Some activities overlap: train with a friend, make a group activity your cardio session, or build recovery into your evening. Your actual time will vary with your starting point, schedule, and setup; travel and shopping may add time.
04
Do I need to be fit already—or join a gym?
No to both. The Blueprint includes Basic and Advanced options, and your AI Coach helps adapt the routine to your experience and available equipment—at home, in a park, or at your current gym. Start at a manageable level and build from there. Some exercises may require simple equipment, such as resistance bands.
05
How does the personal AI Coach work?
You upload our setup material to a supported AI you use, then answer a few questions about your goals, schedule, and training experience. Your Coach helps you adapt the protocols and choose your next steps. You’ll need access to an AI that can read the setup material; it isn’t a separate app or a human coach, and it doesn’t replace medical care.
06
What are the four live Smart Labs?
They’re interactive online group workshops held over roughly one month. Bring questions, share progress, exchange practical ideas, and meet others building their routines. These are collaborative sessions, rather than private coaching. Check the Lab schedule before purchasing.
07
Will I have to follow a strict diet?
The food protocols focus on practical meal prep, protein, fiber-rich vegetables, and planned flexibility for treats and social meals. You’ll build repeatable food habits that fit everyday life, with Basic and Advanced options to guide you.
07
Can I try the free version first?
Yes. Sign up for a short, shareable guide with all 10 core rules and a sample weekly calendar. The $27 edition adds the full implementation guide, Basic and Advanced options, your AI Coach setup, and four live Smart Labs. Sign up here.
