Five days in a row. Take the elevator today — guilt-free.
Your plan refreshes automatically each week. Tap to get a new one now.
How Did Last Week Go?
Your answers make next week's plan smarter.
Overall rating
Energy level this week
How much did you complete?
Today's Meals
Shop Once, Cook All Week
Your nutrition plan is always a full 5-day cycle — breakfast, lunch, and dinner every day. This list covers all 15 meals, regardless of how many workout days you selected.
Make every word bigger or smaller across the whole app.
The quick brown fox jumps over the lazy dog.
My Journey
Every cycle you've taken the stairs.
Loading your journey…
No previous cycles found. Your journey starts with this one.
Info & Resources
Everything that powers your plan — documentation, sources, support.
About Take the Stairs
Built by Sean Stone Zabka for his father with Parkinson's, and for everyone else who needs a coach that actually knows them. Every recommendation here traces back to peer-reviewed published research. We don't guess.
Take the Stairs is a wellness guide, not medical advice. Always consult a qualified healthcare professional before starting any exercise or diet program, especially if you have a health condition. Plans are generated by AI using peer-reviewed published research; they are not reviewed by a licensed clinician for each individual user.
Take the Stairs Coach · v1.0
Focus Your Plan
Want only walking? Only yoga? Only the kitchen? Pick what fits your life right now.
Sharpen Your Portions
Your weight, height, and age tune the plan to your body. Update them and rebuild for a more accurate plan.
PERSONALIZE FURTHER
Optional — you can skip and we’ll ask again next cycle.
Anchor your stairs to your day
We’ll attach your daily stairs to these moments so they happen naturally — no extra reminders needed.
Saved. Your next plan will use these moments.
Want a gentle morning nudge?
Your stairs will tap you on the shoulder at 7am — no email, no text, just a quiet reminder.