Your doctor gave you a number to work on: your weight, your A1c, your blood pressure. Protocol makes the daily part easy. Log a meal in seconds, build a few habits that fit your day, and watch your labs move over time.
Free to start, no credit card. Pro adds the AI coach.
Frame the plate
MealLabelMenu
Illustrative meal. Snap it, say it or type it.
How do you build habits that stick when you’re working on weight or blood sugar?
Make the daily part small and easy to repeat: tie each habit to a moment already in your day, make logging take seconds, and count the days you got right instead of starting over after a miss. Protocol is a health app for iPhone and web that makes the daily part of a health goal easier. You log meals by snapping a photo, saying it or typing a few words; set if-then habits tied to your day; and track progress as goals hit, not perfection. Upload your lab results to see markers like A1c and cholesterol across draws, next to the habits in the months before each one. An AI coach encourages you, stays within safe limits and never gives medication advice, so it supports the plan you have with your care team, including on a GLP-1.
to log a meal by photo, voice or text
Secondsto log a meal by photo, voice or text
goals, streaks and habit reminders
Freegoals, streaks and habit reminders
of your habits before each lab draw
90 daysof your habits before each lab draw
medication advice. That stays with your doctor
0medication advice. That stays with your doctor
The problem
You’ve tried the apps before.
Most people don’t quit because they don’t care. They quit because the app asked for too much.
“Counting every gram felt like homework.”
Searching a database for every ingredient turns each meal into a chore, so logging stops in a week or two.
“One bad day and I start over Monday.”
All-or-nothing streaks punish the miss instead of building the habit.
“My doctor said lose weight. That was it.”
Five minutes a year with your labs, and no plan for the 364 days in between.
“On my GLP-1, I’m barely eating. Is that OK?”
Low appetite makes it easy to fall short on protein and fluids, and hard to know what to focus on.
Small steps.Every day.Counted.
Four things that make this time different.
01
Logging in seconds
Snap it. Done.
Photograph your plate, say what you ate, or type a few words. Protocol estimates the calories and protein, and you fix it in plain English: “I only ate half.”
Scan a barcode or a label, or tap a meal you’ve saved. Those are always free.
Tell Siri what you ate without opening the app.
Protein and calorie targets start from your bodyweight and goal, and you can change them any time.
Weigh-ins from your smart scale come in through Apple Health.
Lunch · Today
What did you eat?
Describe it or search your foods…
02
Habits that fit your day
When this, then that.
Turn a goal into a plan you can follow: “After dinner, I’ll take a 10-minute walk.” Tie it to a time or a moment you usually slip, and get a reminder.
If-then plans with reminders, free for everyone.
Pick a #1 goal: weight and body composition, metabolic health, sleep, energy and more.
Your goals start where you are, and you can change any target any time.
New intention
SuMoTuWeThFrSa
At 6:00 AM, I will .
🔔 Reminder on
Save commitment
Monday, 6:00 AM
Protocolnow
Your 6:00 AM plan
I will do my strength workout.
03
Progress, not perfection
Goals hit. Never “0 of 5”.
Every metric is scored against your own goal as hit, almost or miss, and your day is framed by what went right. A missed day is a missed day, not a reason to start over.
Streaks with milestones, and a 7 PM heads-up on iPhone when one is at risk.
Target dates are shown, never graded.
The weekly email shows your consistency, not a report card.
A typical tracker at 2 PM
2/5
goals complete
Sleep✓
Protein✓
Steps✕
Workouts✕
Recovery✕
Protocol at 2 PM
2 goals hit
and two still in progress
Sleep✓ Hit
Protein★ Smashed
StepsIn progress
WorkoutsIn progress
RecoveryAlmost
04
Your labs over time
See your numbers start to move.
Upload your lab results from your doctor’s portal as a PDF or screenshots. Protocol explains each marker in plain language and keeps every draw, so you can see your A1c, cholesterol or triglycerides change.
For each marker with two draws, the habits in the 90 days before each one, side by side.
Out-of-range markers point to the daily habit most likely to help, as a goal you can track.
Your first draw is free. More draws are part of Pro.
It won’t diagnose. If a result needs a doctor’s eyes, you’ll hear that plainly.
Lab-based goals
Hemoglobin A1cNewly out of range
5.8%
Compared
Not a diet app. A daily plan.
Protocol compared with a typical calorie counting app
Feature
Typical calorie counter
Protocol
Logging a meal
Search a database for every ingredient
Snap it, say it or type it; fix it in plain English
A missed day
Red numbers and a broken streak
Goals hit, framed by what went right
Building habits
A calorie number to stay under
If-then plans tied to your day, with reminders
Your labs
Not part of it
Every draw explained, next to your habits before it
Coaching
Generic tips
A coach that knows your day, with safe limits built in (Pro)
Medication
Varies
Never advises on medication or doses, GLP-1s included
Where a row says “not yet” or “no”, we mean it. More comparisons
Protocol is a wellness app, not a medical device. It doesn’t diagnose, treat or manage a condition, and it never changes a medication or dose. It helps with the daily habits your care team asks for.
Safe limits, always on
The coach won’t plan intake under 1,200 calories a day or weight loss faster than about 1% of bodyweight a week, and on a GLP-1 it never praises eating very little.
Estimates, not lab precision
Photo and voice estimates are a fast, honest starting point. Barcodes and labels are more exact, and you can correct any meal.
Labs by upload
Download your results from your doctor’s portal and upload the PDF or screenshots. There are no direct lab connections yet.
Pricing
Start free. Add the coach when you’re ready.
Free
$0, no credit card
5 AI meal logs a day, plus unlimited barcode scans and saved foods
What the research says about daily habits, tracking and slips. It supports the approach; it is not evidence of Protocol’s own outcomes.
58%
fewer new cases of diabetes with a lifestyle program
Changing daily habits beat a drug at preventing diabetes.
In the Diabetes Prevention Program, 3,234 adults with elevated blood sugar were randomized. A lifestyle program of activity and modest weight loss cut new cases of diabetes by 58% over about three years, against 31% for metformin, both compared with placebo.
A habit takes about two months to feel automatic, and missing one day doesn’t reset it.
Volunteers repeating a daily behavior took a median of 66 days to reach peak automaticity, with a range of 18 to 254 days. Missing a single opportunity did not materially affect the process.
A review of 22 studies found a consistent link between self-monitoring diet, exercise or weight and weight loss, though the authors rated the evidence as limited.
Protocol helps with the daily habits that drive steady weight loss: quick meal logging with protein and calorie targets from your bodyweight and goal, if-then habits with reminders, weigh-ins and body composition trends, and a coach that keeps you on track. It won’t plan intake under 1,200 calories a day or loss faster than about 1% of bodyweight a week.
Can I use Protocol while taking Ozempic, Wegovy, Mounjaro or Zepbound?
Yes. Protocol never advises on starting, stopping or changing a GLP-1 or its dose; that stays with your prescriber. What it helps with is the daily part: getting enough protein and fluids when your appetite is low, strength training to protect muscle, and building habits that last. If your eating stays very low, the coach suggests telling your prescriber.
Does Protocol help with prediabetes, type 2 diabetes or high cholesterol?
Protocol is a wellness app, so it doesn’t diagnose, treat or manage any condition. It can help with the habits your care team recommends, like daily walks, protein at meals and better sleep, and it tracks your lab markers such as A1c and LDL across draws next to your habits. If your CGM shares glucose with Apple Health, Protocol reads a daily summary too.
I always quit food tracking apps. Why would this be different?
Most people quit because logging is slow and a missed day feels like failure. In Protocol a meal takes seconds (a photo, a sentence or a barcode), you fix it in plain English, and your day is scored as goals hit rather than numbers you missed. If-then reminders help the habit form before motivation runs out.
Do I need a wearable?
No. You can use Protocol with just your iPhone or a web browser. Apple Health counts your steps from your phone, and an Apple Watch, Oura, WHOOP or smart scale adds more if you have one.
Is my health data private?
Yes. Protocol never sells your data and never trains AI models on it. You choose what to connect, and you can disconnect a source or delete your account at any time. The privacy policy covers the details.
Is Protocol free?
Yes. You can start without paying anything, and no credit card is needed. Syncing, your scores, goals, streaks, Trends and a daily morning read are free, with 5 AI meal logs a day and unlimited barcode scans and saved foods. Protocol Pro adds the AI coach, unlimited AI meal logging and the full brief every day. Pro is $12.99 a month or $99.99 a year.