How It Works
The coaching pipeline: how your data becomes specific, actionable accountability — six times a day.
The pipeline
Sync
Before every outbound message, the protocol syncs your connected services. Meals from Cronometer. Workouts from Hevy and Strava. Recovery and sleep from WHOOP. Weight from Withings or manual entry. Everything is pulled fresh — the coach always works from current data.
Check
Deterministic checks run against your data. Have you logged meals? Hit your protein target? Trained today? How does your weight trend compare to your road model? What's your WHOOP recovery? This stage builds a complete picture of where you stand — no AI involved, just facts and maths.
Context
The check results are formatted into a structured context block that gets injected into the AI's system prompt. The AI sees exactly what you've done and haven't done, your targets, your progress, and any patterns flagged by the detectors.
Generate & deliver
The AI writes your coaching message — specific to your data, your personality preferences, and the time of day. Then it's delivered to your WhatsApp. The AI writes the words, but it doesn't decide whether to send them. That decision was already made by the deterministic checks.
Your day with the protocol
Morning check-in
Yesterday's results, today's targets. Weight trend update. Where you sit on the road to your goal. Sets the frame for the day.
Breakfast check
Did you eat? What did you log? How does it track against your macro targets? If you haven't logged anything, you'll hear about it.
Lunch check
Running total for the day. Protein pacing, calorie budget remaining, macro balance. Course corrections while there's still time to adjust.
Exercise check
Training data from Hevy, Strava, and WHOOP. Did you train? What did you do? Recovery status. If today was supposed to be a training day and nothing's logged, the protocol asks why.
Dinner check
Where you stand heading into the evening. Remaining calorie budget, protein left to hit, and what a good dinner looks like to close out the day.
Evening review
The day in full. Final numbers, what went well, what didn't. Pattern flags if anything triggered. Sets up tomorrow.
Weekly review
Every Sunday, a deep-dive summary of your entire week. Average intake vs targets, training consistency, weight trend direction, pattern detector activity, and an honest assessment of whether you're on pace. The weekly review pulls everything together so you see the trajectory, not just individual days.
Under the hood
Adaptive TDEE
Your calorie target isn't a static calculator guess. It's recalculated from your actual weight trend and intake data, adapting as your body responds.
Road model
A projected path from your current weight to your goal, with weekly rate targets. The protocol knows if you're ahead, behind, or drifting.
EWMA smoothing
Your weight trend is smoothed using exponentially weighted moving averages. You see the real signal, not day-to-day noise from water and sodium.
Pattern detectors
18 detectors scan your data continuously. Dietary patterns, exercise consistency, tracking gaps, and goal alignment. Patterns trigger escalation — from a mention in your next check-in to a full intervention.
Conversation memory
The protocol remembers what you've told it — preferences, constraints, circumstances. Long-term memories persist across sessions so the coaching stays relevant and personal.
Photo analysis
Send a photo of your meal and the protocol estimates what you ate, how it fits your remaining budget, and whether it was a good call.
Free weekly report. £1 first month, then £5/month. No contract.
Learn more: AI health coach overview · What is an AI accountability coach? · Device integrations