Your data has a plan.
Now follow it.
Oura, WHOOP, and Apple Health each tell you what happened. Protocol reads them together, tells you the one thing that matters: what to do today, and then holds you to it.
You're already tracking.
Someone should be listening.
You have the data.
You don't have the answer.
Your ring has your sleep. Your scale, your weight. Your workout app, your lifts. Your food log, your meals. Each one is great at measuring and silent on what to do next, so every morning you connect them and make the call yourself.
You've become the human router.
Everything you track,
read together.
Oura, WHOOP or Apple Health syncs on its own. Add your meals, workouts, supplements and lab results, and your coach reads all of it in context, not one app at a time. You stop being the one connecting the dots.
One clear recommendation.
With the reasons right there.
Most health apps tell you what happened. Protocol tells you what to do about it, and shows you which of your numbers decided it.
Same morning, same numbers: 5.6 hours of sleep against a 7-hour goal, readiness at 58, HRV at 36 ms against a 45 ms goal. Ask a generic chatbot what to do today, then ask Protocol.
“Great job staying active! Listen to your body, and make sure to rest if needed. Consistency is key! 💪”
True for everyone. Useful to no one.
ProtocolMake today a lighter day.
Walk if you feel good, but skip hard training.
Why: recovery is low today. Your readiness is 58/100, HRV is 36 ms versus your 45 ms goal, and you slept 5.6 hours versus your 7-hour goal. Resting heart rate is still within your goal at 54 bpm, but the short sleep and low readiness are the deciding signals.
The whole system,
in your pocket.
The scorecard, the coach, and 200 days of your trends, one thumb-reach away. This is where the daily habit actually lives.
6:52 PM
Your recovery score is 56 out of 100, below your target of 70+. Two factors are driving it:
1. Sleep: you got 2.6 hours against a 7 hour goal. Short sleep hits recovery, hormone balance, and readiness hardest.
2. HRV: 33 ms vs your ≥43 ms target — your body is under stress and hasn't caught up.
3. Fuel: yesterday closed 31g short on protein with no water logged after 2 PM. Recovery is built at the table too.
Tonight is the lever: lights out by 10, hydrate early, and keep tomorrow at zone 2. One good night puts Thursday's session back on the plan.
Good morning, Evan
Thursday, Jul 23 · 2 goals hit
behind
on pace
behind
Sleep deficit impacts recovery today
Your sleep was down 1.3h (22%) vs your 7-day average, dipping readiness to 64. HRV held strong at 47ms, meeting your goal. Read more
🎯 Hit 140g protein today, 0.88g/lb at 159lb.
Move
1 of 3 on track
11,821 / 10,000
410 kcal / 550
18 min / 30
Fuel
1 of 3 on track
96 g / 140g
1,420 kcal / 2,300
48 oz / 100
Trends
↗Active calories are up 18% with four PR-pace days in the last two weeks.
↘Sleep is the tax: five nights under 6 hours are capping your recovery.
→Hold a 10:30 lights-out this week and the recovery trend follows.
Brief by 8am
One push notification with today’s plan and its reasons. Read it before the day gets loud.
Sync it all, log in seconds
Workouts, steps, and sleep flow straight from Apple Health. Meals take seconds: snap a photo or scan a barcode.
A coach that knows you
Ask anything, any time. Every answer is grounded in your own baselines, not population averages.
Streaks that remember
Every day on protocol counts, and your coach notices when you’re on a run or slipping.
Free to download · Syncs with Apple Health in one tap
A day on Protocol
Habits don't come from dashboards. They come from a daily touchpoint worth showing up for, and someone who notices when you do.
Your brief is waiting
While you slept, Protocol read the night: sleep stages, HRV, recovery, yesterday’s load. One notification. Thirty seconds to read.
Train or recover, decided
How hard to go, what to eat, when to be in bed, and a why card that shows which of your numbers made the call.
Ask when life happens
Bad night? Travel day? Ask the coach. It answers with a year of your history in view, not from a generic playbook.
Close the loop
Goals tick over, the streak grows, and tomorrow’s brief gets smarter. Day 30 advice is materially better than day 1.
An accountability system, not another dashboard.
Data is everywhere. Follow-through is rare. So Protocol is built as a loop, not a report: a coach that notices and has an opinion, honest verdicts (hit, almost, miss), streaks that remember, and if-then plans that pre-commit you. All of it grounded in behavior science, and none of it guilt.
Your health data is yours. Full stop.
Protocol never trains models on your data, never sells it, and is explicit about what it sees and why.
- 01
Identity, not willpower
“I want to sleep better” fails. “I’m someone who protects sleep” sticks. Every brief and every streak is a vote for who you’re becoming.
Clear · Fogg
- 02
Friction near zero
Motivation fluctuates; friction is structural. One clear action beats fourteen metrics to parse, so that’s exactly what you get.
Fogg, Stanford
- 03
If-then plans
Across 94 studies, “when X happens, I do Y” plans had a medium-to-large effect on reaching goals. Protocol writes the if-then for you, every day.
Gollwitzer, NYU
- 04
Rewards that surprise
Predictable scores create predictable disengagement. Protocol surfaces unexpected correlations so the loop never goes stale.
Schultz
Pricing
Your data syncs free. Pro adds the coach.
Start free with no credit card. One plan unlocks everything Protocol does with your data.
Protocol Pro
Apple Health, Oura and WHOOP keep syncing for free. Pro adds the intelligence layer on top.
- Personal AI coachAsk anything. Your sleep, recovery, training and nutrition are the context.
- Unlimited AI meal loggingSnap it, say it or type it. Macros in seconds, for every meal.
- Daily metric insightsTap any metric for a coach read on your week and what to do next.
- Your full brief, every dayToday’s moves each morning, plus the coach’s read on your week and next week’s plan.
Billed yearly · save 36%
Free to start, no credit card. Upgrade to Pro in the app or on the web, and cancel anytime.
Everything else you'd ask.
People who already have the stack. You own an Oura ring, WHOOP, or Apple Watch, and you actually use it. You may have pasted your health stats into ChatGPT just to get a real recommendation. You're not looking for motivation, you're looking for a system that ties it all together and tells you the truth every day. Bonus points if you track macros or you're working toward a specific body-comp goal.