I live itFamily, work, health – they can go together.
I leadMentoring for men who want their control back.
A system for men 30+
The end of constant fatigue
For men who no longer want to be forever tired — they want to sleep like a king, move smart and above all look good and perform at 100% at work and at home.
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Drop the belly, build muscleWithout counting every calorie or pointless diets.
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Stable energyNo more afternoon crashes and the fatigue that wrecks you.
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Quality sleepYour body recovers and gives your testosterone a kick.
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A functional, good-looking bodyMovement that won't break you, but will firm you up.
Hi guys, this October I finished a six-month mentoring in the "Návrat zdravého muže" program led by Martin. I have to say the mentoring was fairly intense and I learned quite a lot from Martin about sleep, quality nutrition, movement, supplementation, intermittent fasting, shopping habits and a whole lot of other things and useful information. Especially when it comes to quality nutrition, Martin pointed me in the right direction from the very start and throughout the whole mentoring he made sure I kept improving that direction. My diet at the start of the mentoring was healthy, sure, but it didn't give me enough of the nutrients and energy I needed, and it didn't have the right, balanced ratio of protein, carbs and fats. Martin and I changed that right at the beginning and I started eating substantially more than I had ever eaten before. I eat three times a day, I know what, when and how much I should eat. I feel absolutely no hunger, I have plenty of energy and I don't need any sweet, industrially processed foods (candy bars and the like) at all. I'm not on any diet whatsoever, I'm not gaining fat, and the only thing that's changing is my body — for the better: my muscles are showing, I'm lifting heavier and heavier weights at the gym, and the best feedback is that people around me are noticing the changes. Martin and I discussed a lot of things, from strength training to cardio activities like running and setting up training including heart-rate zones, all the way to preparing for ice hockey, which I play occasionally as an amateur. Of course we didn't forget to cover important supplementation such as sources of protein, vitamins and other substances beneficial to the body, and above all when and how to supplement. The mentoring with Martin has ended, but I've got so much information and so many ideas from him that keep driving me to keep studying and developing in this area. And why? Because it all clearly makes sense and you need to work on yourself and keep developing, both physically and mentally. I can only recommend the mentoring with Martin, and even though it cost some money and time, it was clearly a well-spent investment! Guys, work on yourselves, it's really important. Take care.
Ruda
I've been working with Martin Knakal in his mentoring program for the fourth month now and I have to say this journey is truly transformational for me. I feel a marked improvement not only in physical condition but also in my mental state. My sleep, hydration and overall eating habits have improved — and all of it step by step, without pressure, but with a clear direction. Martin's approach is exactly what I was looking for — no quick fixes, but consistent, meaningful and long-term work on yourself. His program is comprehensive, very well structured and yet flexible, tailored to individual needs. We tackle everything from intermittent fasting to supplementation to mental mindset. What I appreciate most is the humanity, humor and perspective that Martin brings to the whole process. The collaboration is natural, open and motivating — I get concrete advice from him, tailor-made materials, and I always know there's someone I can turn to. These days, when I go to buy something, I often remember his words and I'm clear about what to choose even as a quick snack. When we started, I weighed 122 kg. Today I'm already under 100 kg — and our shared goal is to reach 85 kg in a healthy and sustainable way. But with Martin it's not just about weight. It's about mindset, about changing your lifestyle and about learning to love yourself, your body and your everyday rituals. Thanks to Martin I'm on a path that not only changes me, but that I enjoy. And for that I'm really grateful. Thanks 👍💪
Kája
Great approach and advice that works and is sustainable in the long run. Theory kept to a minimum — when I was interested in something in depth, we went into it; if not, just a recommendation and we move on to something else. We're still in touch to this day, i.e. several months after the "collaboration" ended. Thanks to Martin the rest of my family has moved forward quite a bit too. For me — I sleep noticeably more, energy almost to spare, but thanks to practical tricks I actually have more time (since, among other things, I need noticeably less of it for food, whose quality is now also on a whole different level). Martin, thank you!
Zdeněk
These days it's incredibly hard to tell what actually matters and what doesn't. Good advice is priceless, which is why this is a TOP group where I know I won't get nonsense, I know what really matters and what doesn't. Since September I've found out that there's nothing terribly hard about a healthy lifestyle — you just need to start the right way, in a meaningful way, ideally from someone else's experience rather than flailing around on your own.
Pavel
Good evening, I've been wanting to write to you for a long time and thank you for the excellent advice. I'm not a man over forty — I'm a woman who tries to stay in shape and healthy. I identify with most of the opinions and advice you give. I love watching your posts and it inspires me to keep trying. I wish you a beautiful and, above all, healthy Christmas, and keep up the good work. Thanks 🙂
Katka
FAQ
What you're probably wondering
Realistically? 3–4 hours a week split into short blocks. Don't expect pro-athlete training sessions. The goal is a system you can manage even with work, family and stress. Consistency beats extremes.
No. We won't be doing a diet, we'll be setting up a routine. You'll learn to eat in a way that makes you feel good, gives you energy and keeps you out of the "I restrict – I can't keep it up – I give up" cycle. No starving, no extremes.
Then we'll start with what you've got. Not everyone needs 5 sessions a week. Often 2 quality sessions + smart movement throughout the day are enough. The problem usually isn't a lack of time, but a lack of structure.
Yes. And often especially for them. We're not chasing records, we're after functionality, strength, mobility and energy. Age isn't an obstacle. Ignoring your body is.
Then you were probably going at it without a system. Most men fail not because they're weak, but because they have a plan built on motivation, not on the reality of their lives. Here we build on long-term sustainability.
You don't. The gym is a tool, not a condition. You can train at home, outside, with a kettlebell, with your own bodyweight. What matters is knowing why and how – not where.
Yes. The program isn't about perfection. It's about the majority of your decisions. If you get 80% of things right, the rest won't break the system.
You'll feel the first changes within a few weeks – mainly in energy and sleep. A visible change in physique is a matter of months, not days. And that's exactly how it should be if it's going to last.
You fill in an intake questionnaire. We look at the reality of your life and set the first step. Not in six months. Now.
Who I am and why I do this
A former pro athlete who went through burnout and even a hospital stay, and today helps men 30+ get back to themselves. You'll find the whole story and my qualifications on a dedicated page.
