Protokol turns proven health and performance frameworks into structured daily routines — covering nutrition, training, recovery, and habits.
From your morning alarm to your evening reflection — Protokol keeps your day on track.
Follow structured weekly programs built around your goals. Meals, workouts, habits — all scheduled and guided.
Your grocery list is automatically generated from enrolled protocols. Browse by week and check items off as you shop.
Write your daily entries and get instant AI-powered analysis — emotions, cognitive patterns, reflection questions.
Step-by-step recipe guidance with built-in timers so you can follow along without leaving the app.
Structured workout sessions with sets, reps, rest timers, and exercise descriptions — right on your wrist via Apple Watch.
Box breathing, Wim Hof, 4-7-8 and more. Pair with Pomodoro timers for deep work sessions.
Light project management to keep your personal and professional goals visible alongside your daily routine.
Sleep, HRV, and activity data from Apple Health enrich your daily overview and journal analysis.
Glance at your day, start a workout, or track your breathing — all from your wrist.
Browse curated programs designed by specialists. Enroll in one click — your calendar, groceries, and workouts populate automatically.
Optimized for dopamine regulation and gut-brain health through targeted meal timing and food selection.
Advanced 3-day program maximizing chest, back, and shoulders with progressive overload built in.
A flexible plant-based nutrition protocol balancing macros, micronutrients, and meal enjoyment.
Build a daily walking habit with structured distances, time goals, and recovery days to stay consistent.
Master bodyweight fundamentals — pull-ups, dips, push-ups — with a progressive 4-week plan.
A daily breathwork practice to reduce cortisol, improve HRV, and build a grounding morning ritual.
Enter your wake-up time, meal windows, bed time, and location. Protokol uses these anchors to schedule your day intelligently.
Browse the library and enroll in one or more expert programs. Your weekly calendar, grocery list, and workout queue populate immediately.
Open Protokol each morning to see your events. Mark meals done, start guided workouts, check off groceries, log your journal.
The AI journal surface patterns over time. Combined with your Apple Health data, you'll see what's actually working.