The quiet tool for a long, strong life: training, nutrition and routines in one app — with a history that shows what really works.
Longevity is not built in a day. It is the sum of many small, deliberate choices — training, nutrition and a streak you actually keep up. This protocol holds on to them. Day after day, in black and white.
Morning daylight, the first glass of water — small routines you tick off and find again in the calendar. The water tracker quietly counts along.
A tolerance range instead of rigid numbers: 1,840 of 2,200 kcal is not a mistake — it is on target. Your own foods, your own meals, honest macros.
A glass with every meal, a sip in between — one tap in Drop and the day fills toward your goal. 3.5 litres, no bookkeeping.
Push · Pull · Legs — your plan grows with you. Every set lands in your history, personal bests become visible, and the rest timer keeps running as a Live Activity on your lock screen.
Four checks, one workout, balance in range. And soon a daily recap will sum up your evening — with a reminder, open routines to tick off and a look at your week.
Weight, personal bests and trends across weeks and months — not as punishment, but as proof. Small fluctuations are normal — the direction is what counts. That is exactly what the history is for.
±200 kcal is not failure — it is planned for. Honest tracking you can actually sustain.
The rest countdown ticks on natively — even with the app closed. With a “rest over” notification.
By the glass or by the litre — the daily goal fills up, the routine ticks itself off.
Your weekly plan with ingredients and amounts as a clean PDF — share the shopping list as an image.
Push · Pull · Legs or entirely your own days. Duplicate, rearrange, personal bests in view.
Your quark, your bread, your bowl — created once, loggable forever. Plus 299 sourced basics.
Calorie formula, step goal, sleep — linked right in the app to the studies behind them.
Export as JSON or CSV anytime, delete everything anytime.
Train, eat, keep going — the whole app in one place. Free to use, with no subscription and no payment details.
Two plans of each kind, two routines, 30 days of history — no subscription, no payment details. Human Protocols+ removes the limits.
After that the plan renews monthly. Cancel any time in your Apple or Google account — at least 24 hours before renewal, so no further month is charged. Everything stays usable until the end of the paid month.
Your data stays even without a subscription — viewing and exporting is always free.
8,000 steps instead of the magic 10,000. Sleep before supplements. Protein before miracle cures. Every recommendation in the app carries its source — readable, not claimed.
The app is free — no subscription, no payment details. For free you keep two training and two nutrition plans, two routines and the last 30 days of your entries. Human Protocols+ removes those limits: €4.99 a month, incl. VAT, cancel anytime.
Yes. The subscription runs through whichever account you bought it with — Apple or Google — and can be cancelled there any time with a tap. Ideally at least 24 hours before renewal, so no further month is charged. Everything stays usable until the end of the paid month.
We sell nothing and run no ads. You can export your data anytime — free, as JSON or CSV. And if you delete your account, everything is gone for good.
Both work: start right away on the web, and the app is on the App Store and Google Play — with notifications and everything only native can do, plus Live Activity and widgets on iPhone. Web and app sync automatically.
No. The app explains every number — from calorie target to activity level — in plain language, with a source. You start with templates and gradually make them your own.
The tolerance range instead of calorie punishment, sources instead of claims, and a history built for years. No feed, no badge flood — a tool that lets you work in peace.
Your protocol is waiting. Train, eat, keep going — and in three months, see in black and white what it did for you.