A coach that already knows your goals and your numbers, remembers what you said you would do, and asks how it went. No briefing, no screenshots, no starting over.
Free to start, no credit card. The coach is part of Pro: $12.99 a month or $99.99 a year.
Your coachAI
Thu 7:40 AM
What is Protocol’s AI coach?
Protocol’s AI coach is a health coach that already has your data: sleep, recovery and training from Oura, WHOOP, Apple Watch or Apple Health, the meals and workouts you log, your lab results, your goals and your plans. It writes you a brief every morning, answers any question with your own numbers, logs meals and workouts when you tell it, remembers what you said you would do and follows up. It is built to keep you on track, not just to explain your data.
of your history at a glance, any 90 days in detail
1 yearof your history at a glance, any 90 days in detail
screenshots to paste or files to upload
0screenshots to paste or files to upload
brief in the app, on your widget and by email
Dailybrief in the app, on your widget and by email
a month for Pro, billed yearly
$8.33a month for Pro, billed yearly
Imagine a coach who…
knows your goals
Your #1 goal, every target and the date you set.
reads your numbers every morning
Sleep, recovery, training and food, before you say a word.
remembers what you told it
The knee, the travel week, the plan to walk after dinner.
asks how it went
On the day you said you would do it.
keeps you on track
All week, not only when you open the app.
Whose whole job is making sure you hit your goals. That’s the coach in Protocol.
Why a chatbot isn’t a coach
Advice is everywhere. Follow-through isn’t.
You can ask any chatbot about sleep. It doesn’t know how you slept, it won’t remember what you decided, and it will never ask you on Thursday whether you did it. Most people already know what to do. What they need is someone who knows them, and keeps showing up.
A general AI chatbot
Your coachAI
Illustrative. The white card is a generic AI chatbot with no access to your data, not any one product. Some chatbots remember past chats; none of them read your wearable.
Knows you.Reads you.Holds you to it.
Five things a good coach does, and how Protocol’s does each one.
01
It already knows you
No briefing. No screenshots.
A chatbot starts every conversation from zero and works with whatever you paste in. Your Protocol coach starts with your goals, your wearable, your meals and your plans already in front of it.
Sleep, recovery, HRV, resting heart rate and steps from Oura, WHOOP, Apple Watch or Apple Health.
Every meal and workout you log, your weigh-ins, your lab results and the plans you set.
A year at a glance (month by month, against your own baseline) and any 90 days in detail.
Write a note under About your health (an old injury, a medication, a schedule) and every answer respects it.
Already in front of your coach
OuraApple HealthMealsWorkoutsLabsGoalsYour plansAbout your health
02
It reads your day first
Every morning, a plan for today.
Before you ask anything, the coach reads last night and yesterday and writes the brief: the one thing that matters most today, why, and two or three moves with your numbers in them.
In the app, on your Home Screen widget and in your morning email.
Your own plan comes first: if Monday is your 6 AM strength day, the brief backs it, and on a low-recovery morning it keeps the session and eases the load.
Open it later and today’s moves catch up with what you have already done.
Sleep, training and nutrition reports go deeper when you want them.
Your coach · 6:52 AM
Monday
Recovered and ready: lift heavy
03
It remembers
You said it. It follows up.
Tell the coach you will try 40 grams of protein at breakfast this week and it keeps that, with a day to check in. When the day comes it asks how it went, in chat and in your morning brief.
Remembers facts about your life, your preferences and the things you said you would do.
If it didn’t happen, it asks what got in the way and adjusts. Never a guilt trip.
Believes you over its notes: say something changed and it updates what it remembers.
See everything it remembers, and delete any of it, under Coach memory on the web.
What your coach remembers
About you
Travels for work most weeks; hotel gym only
Preference
Doesn’t eat red meat
Said they’d doCheck in Thu
Try 40g protein at breakfast
04
It acts
Say it once. It’s done.
The coach doesn’t only answer. Tell it what you ate, send a photo of the plate or say you just lifted, and it logs it. Ask for the trend and it draws the chart from your data.
Logs meals (from words or a photo), water, supplements, workouts, weight and body fat.
Draws charts of your own numbers, so a week of protein is one picture, not seven figures.
Turns a plan into an intention with a reminder, once you confirm the days and time.
Works out your maintenance calories with the same calculator as the app, and checks your logging when the scale won’t move.
Your coachAI
05
It stays in your corner
Between talks, it still shows up.
Accountability that only exists when you open the app isn’t accountability. Protocol reaches you at the moments that decide the day, and the weekly review closes the loop.
A morning notification with how you slept and how you are starting the day.
A midday check-in, if you turn it on, when Move or Fuel is behind pace: just the gap and how to close it.
A 7 PM heads-up before a streak breaks, and reminders at the times you planned.
Every week: your numbers, the coach’s read and one pattern from your own history, like how your sleep changes after evening sessions.
A day with Protocol
7:30 AM
Protocol
Good morning, Sam
7h 12m of sleep last night. See how you’re starting the day ›
1:00 PMOpt-in
Protocol
Move is behind pace
2,400 steps — about a 25-min walk — puts you back on pace.
7:00 PM
Protocol
🔥 12-day Steps streak at risk
1,850 steps to go tonight to keep it alive.
Sunday
Protocol
Your weekly review
14 goals hit this week · tap for your review.
Demo conversations and numbers are examples in the app’s layout. Notifications are on iPhone.
A coach, not a doctor.
A coach you trust is one that knows its lane. These are rules the coach follows on every answer, not a disclaimer at the bottom of the page.
It is an AI, and it will tell you so if you ask, even after you give it a name.
It won’t play doctor
No diagnoses, and no starting, stopping or changing a medication. When a lab result or a symptom needs a clinician, it says so plainly, then coaches what it can.
It won’t make up numbers
Every figure comes from your data or a lookup it just ran. If it doesn’t have a number, it says so instead of guessing.
It won’t wander off
It’s a health coach, not a general assistant. Ask it to write code or an essay and it says so in one line, then gets back to your goals.
It won’t push you somewhere unsafe
No plans under 1,200 calories a day or faster than about 1% of bodyweight a week, and no dieting advice if eating looks like it has become a struggle.
Emergencies come first
Chest pain, fainting or thoughts of self-harm get the emergency number or a crisis line before anything else.
Protocol never trains models on your data and never sells it. Your coach runs on frontier AI models that see your data only to answer you. Privacy policy
Pricing
Free to start. The coach is Pro.
Free
$0, no credit card
The morning brief’s headline and top move, every day
Rings, goals, streaks and intention reminders
The weekly email, with a pattern from your own data once there is enough history
Decades of research point the same way: advice tailored to you, check-ins you expect, and being asked what you plan to do all make follow-through more likely.
as many people lost 5% of their weight with remote coaching (38%) as on their own (19%) over two years
2×as many people lost 5% of their weight with remote coaching (38%) as on their own (19%) over two yearsAppel et al. 2011 (RCT)
steps a day on average with chatbot coaching, across 19 trials
+735steps a day on average with chatbot coaching, across 19 trialsSingh et al. 2023
randomized trials: health coaching raised physical activity in adults over 60
27randomized trials: health coaching raised physical activity in adults over 60Oliveira et al. 2017
tests: being asked about what you plan to do nudges you to do it
116tests: being asked about what you plan to do nudges you to do itWood et al. 2016
What does the research say about health coaching?
What each study found, and where it shows up in Protocol. This research supports the approach; it is not evidence of Protocol’s own outcomes.
Coaching from a distance works, and the check-ins are the point.
In a randomized trial of 415 adults with obesity, people coached by phone, web and email lost 4.6 kg on average over two years, against 0.8 kg for those on their own. Adding in-person sessions made little extra difference (5.1 kg).
AI coaching chats move the needle on activity, diet and sleep.
A meta-analysis of 19 trials (3,567 people) found chatbot interventions raised physical activity, by about 735 steps a day on average, and improved fruit and vegetable intake and sleep. Most trials were small, and the authors called for better ones.
The supportive accountability model holds that people stick with a health program when they expect to report back to a coach they see as trustworthy, kind and expert. It is a model drawn from the research, not a trial.
Being asked what you plan to do makes you more likely to do it.
A meta-analysis of 116 tests found that asking people about their intentions, or to predict their own behavior, had a small positive effect on what they did next.
Across 57 studies and more than 58,000 people, health messages tailored to the individual changed behavior more than generic ones. The effect was small, and the studies were of printed materials.
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.
An AI health coach is software that reads your health data, helps you decide what to do about it, and keeps you on track. A good one already knows your goals and your numbers, explains them in plain language, gives you specific actions for today, remembers what you said you would do and follows up. Protocol’s coach does this with data from your wearable, the meals and workouts you log, your lab results and the plans you set.
How is Protocol’s coach different from a general AI chatbot?
A general chatbot knows only what you type into it, waits for you to ask, and usually stops at advice. Protocol’s coach starts every answer with your sleep, recovery, training, food and goals already in front of it, writes you a brief each morning, remembers commitments and asks how they went, and can log meals and workouts or set a plan with a reminder for you. It is built for your health, so it won’t write your code or your emails.
What data does the coach use?
Sleep, recovery or readiness, HRV, resting heart rate, steps and workouts from Oura, WHOOP, Apple Watch or Apple Health; the meals, water, supplements and workouts you log; weigh-ins and body composition; lab results you import; your goals and intentions; and anything you write under About your health. It sees two weeks day by day, a year as monthly averages against your own baseline, and can look up any 90-day stretch in detail.
Does the AI coach remember past conversations?
Yes. It keeps durable notes on facts about your life, your preferences and the things you said you would do, and it reads your recent conversations. Commitments get a follow-up date, and on that day the coach asks how it went, in chat and in your morning brief. You can see and delete everything it remembers under Coach memory on the web.
How does the coach keep me accountable?
It knows the goals and plans you set, writes a brief each morning that backs your plan for the day, and asks about commitments when they are due. Between conversations, Protocol sends a morning notification, a 7 PM heads-up before a streak breaks, reminders at the times you planned and, if you turn it on, a midday check-in when Move or Fuel is behind pace. The weekly email closes the loop with your numbers, the coach’s read and one pattern from your data.
Can the coach log meals and workouts for me?
Yes. Tell it what you ate or send a photo of the plate and it logs the meal with its macros. It can also log water, supplements, workouts, weight and body fat, correct a meal you already logged, and turn a plan into an intention with a reminder after you confirm the days and time.
What is in the morning brief?
The one thing that matters most today, as a headline; what your data shows and why, in plain language; two or three specific moves with your own numbers in them; any wins worth calling out; and, when you logged meals, a read on yesterday’s fueling with a fix for your next meal. It backs the plans you scheduled for the day and asks about any commitment that is due. It arrives in the app, on the widget and by email.
Is the AI coach a replacement for a doctor?
No. Protocol’s coach is an AI, not a clinician. It doesn’t diagnose conditions or change medications, it tells you plainly when something belongs with your doctor, and in a possible emergency it points you to emergency services first. It is built for the daily decisions in between: sleep, training, food and recovery.
Can I ask the coach about anything?
Anything about your health and what touches it: sleep, recovery, training, nutrition, body composition, labs, stress and energy, travel weeks and hard weeks at work. It is not a general assistant, so requests like writing code or homework get a friendly no and a suggestion it can actually help with.
Does it work with Oura, WHOOP and Apple Watch?
Yes. Oura and WHOOP connect directly, and Apple Watch and other devices that write to Apple Health come in through it. The coach knows which source each number came from and what each device does and doesn’t measure.
Is my data used to train AI models?
No. Protocol never trains models on your data and never sells it. Your data is sent to the AI models only to answer you, and the privacy policy lists every service that sees it.
Can I name my coach?
Yes. Give it any name up to 20 characters in Settings and it answers to it across the app, the brief and the emails. It will still tell you plainly that it is an AI if you ask.
How much does the AI coach cost?
Protocol is free to start, and the free plan includes the headline and top move of each morning brief. The coach itself is part of Protocol Pro: chat, memory and follow-ups, the full brief, specialist reports and the weekly read. Pro is $12.99 a month or $99.99 a year.