AllostasisWellness & longevity coaching

Health that holds up over decades, not weeks.

Coaching built on the same evidence a physician uses at the bedside, translated into habits you can actually keep. No cleanses, no supplement stacks, no thirty-day transformations.

Join the waitlist See how it works

Most wellness advice isn't wrong. It's just not yours.

Generic protocols fail because they ignore your sleep debt, your job, your labs, your knees and the fact that you have eleven minutes on a Tuesday. Coaching starts from where you actually are.

We work in four areas, and we work on them in the order that will change how you feel fastest.

Metabolic health

Food, weight and blood sugar

Eating patterns you can sustain, built around the numbers that actually predict long-term risk rather than the ones on the scale.

Sleep & recovery

The hours that fix everything else

Sleep timing, wind-down routines and the habits quietly wrecking your nights. This usually moves first because everything else depends on it.

Strength & movement

Building what you'll need at eighty

Muscle and aerobic capacity are the two things that best predict independence later. We build both from whatever your starting point is.

Stress & cognition

Load management for real life

Practical work on stress, focus and mood, with an honest conversation about when something needs a clinician rather than a coach.

How it works

Four steps from first message to a plan you're actually running. One real session to build it, then weekly support that fits around your life instead of interrupting it.

Apply

A short questionnaire about your health history, your goals and your week. It takes about ten minutes and tells me whether coaching is the right fit or whether you need medical care instead.

Baseline session

Ninety minutes together going through your history, your current routine and what you've already tried. We finish with the two or three changes most likely to matter for you.

Your ninety-day plan

A written plan with specific targets, not vague advice. You get the reasoning behind every recommendation, because people stick with things they understand.

Check in and adjust

Each week you send a short check-in and I write back with what to change. No scheduling, no calls you have to rearrange your day around, and once a month we talk properly to step back and look at the whole picture.

Programs

One-to-one, start to finish. A one-time session to build your plan, then ongoing support month to month. It's coaching rather than medical care, so insurance isn't involved and there's nothing to file.

The Allostasis Program

One-to-one, cancel any time

$250once, to start

then $89 per month

  • Ninety-minute baseline session with me
  • A written plan built for your week
  • Weekly check-in I read and respond to
  • Your plan adjusted as things change
  • Messaging whenever something comes up
  • A live call every month
Join the waitlist

No contract and no minimum. Cancel whenever you like. Worth knowing that most people need about three months before changes show up in how they feel, so give it that long before you judge it.

Sarah, a physician, standing outdoors in a white button-down shirt

I'm Sarah.

I'm an internal medicine physician. I spend my working weeks in the hospital, taking care of people at the point where prevention stopped being an option.

That job gave me a very specific view of what actually matters over a lifetime. The conditions filling those beds are mostly slow, quiet and decades in the making, and almost none of them are solved in a hospital. They're solved in the twenty years before anyone ends up there.

Allostasis is the work I wish I could do with people earlier. It isn't medical treatment and it isn't a replacement for your doctor. It's the coaching layer that most people never get: someone who understands the evidence, knows what to ignore, and will help you build the handful of habits that genuinely change how the next thirty years go.

Sarah Zubair, MD

Questions people ask first

Is this medical care?

No. Allostasis is health and wellness coaching. I'm not acting as your physician, we don't form a doctor-patient relationship, and nothing here replaces your own medical team. I don't diagnose conditions, order tests, prescribe medication or manage disease through this program.

What I do bring is a physician's training in reading evidence and spotting what matters. If something you raise needs actual medical attention, I'll tell you plainly and point you toward getting it.

Do you work with people anywhere?

Anywhere in the United States. Because coaching isn't medical practice, it isn't limited by state licensing, and every session is virtual.

Can you manage my medications or adjust my GLP-1?

Not through coaching. Prescribing and medication management belong with your prescribing clinician. Plenty of clients are on medications and we build the nutrition, strength and sleep work around them, which is usually what determines whether the results last.

Why is it called Allostasis?

Homeostasis is the idea that your body defends one fixed set of numbers. Allostasis is the better description: your body stays stable by constantly adapting to whatever you throw at it. The cost of all that adapting builds up over decades, and that accumulated load is most of what we call aging. Lowering it is the whole job.

What if I've tried this kind of thing before and quit?

Most people have. Programs usually fail because they demand a version of your life that doesn't exist. We start from your real week, change two or three things, and only add more once those hold.

How much time does it take?

One ninety-minute session at the start, a few minutes each week for your check-in, and a call once a month. The habits themselves are built around the time you actually have, which we establish honestly in that first session.

Doors open in January.

The first cohort is small. Join the waitlist and you'll hear before anyone else, along with a short note each week on what's worth your attention in longevity research and what isn't.

No spam, and you can leave any time.