Structure your life. Follow the protocol.
Protokol turns proven health and performance frameworks into structured daily routines — covering nutrition, training, recovery, and habits.
Everything in one place
Every tool your routine needs
From your morning alarm to your evening reflection — Protokol keeps your day on track.
Daily Protocols
Follow structured weekly programs built around your goals. Meals, workouts, habits — all scheduled and guided.
Smart Grocery List
Your grocery list is automatically generated from enrolled protocols. Browse by week and check items off as you shop.
AI Journal
Write your daily entries and get instant AI-powered analysis — emotions, cognitive patterns, reflection questions.
Guided Recipes
Step-by-step recipe guidance with built-in timers so you can follow along without leaving the app.
Guided Workouts
Structured workout sessions with sets, reps, rest timers, and exercise descriptions — right on your wrist via Apple Watch.
Breathing & Focus
Box breathing, Wim Hof, 4-7-8 and more. Pair with Pomodoro timers for deep work sessions.
Projects & Tasks
Light project management to keep your personal and professional goals visible alongside your daily routine.
Apple Health
Sleep, HRV, and activity data from Apple Health enrich your daily overview and journal analysis.
Apple Watch
Glance at your day, start a workout, or track your breathing — all from your wrist.
Ready to enroll
Expert protocols, ready to follow
Browse curated programs designed by specialists. Enroll in one click — your calendar, groceries, and workouts populate automatically.
Neuro-Performance & Anti-Inflammatory
Optimized for dopamine regulation and gut-brain health through targeted meal timing and food selection.
Titan FullBody Mastery
Advanced 3-day program maximizing chest, back, and shoulders with progressive overload built in.
Flexi Vegan
A flexible plant-based nutrition protocol balancing macros, micronutrients, and meal enjoyment.
The Walker
Build a daily walking habit with structured distances, time goals, and recovery days to stay consistent.
Street Workout Foundation
Master bodyweight fundamentals — pull-ups, dips, push-ups — with a progressive 4-week plan.
Deep Breath Foundation
A daily breathwork practice to reduce cortisol, improve HRV, and build a grounding morning ritual.
How it works
Up and running in minutes
Set your routine
Enter your wake-up time, meal windows, bed time, and location. Protokol uses these anchors to schedule your day intelligently.
Enroll in a protocol
Browse the library and enroll in one or more expert programs. Your weekly calendar, grocery list, and workout queue populate immediately.
Follow your day
Open Protokol each morning to see your events. Mark meals done, start guided workouts, check off groceries, log your journal.
Reflect and improve
The AI journal surfaces patterns over time. Combined with your Apple Health data, you'll see what's actually working.
Ready to follow the protocol?
Download Protokol for iPhone, iPad, and Mac. Sign in with Apple — no password needed.