Voice Coaching, Nutrition Snapshot, and Calendar-Aware Planning

Voice coaching

• Spoken coaching. Daily coaching, session guidance, and check-in feedback can be played as audio in Philip's voice. The voice was generated from podcast recordings.

• Voice check-ins during training. During rest between sets, you can describe how a set went by speaking instead of typing.

• Guided audio for stress resets. Breathing practices and stress resets play as audio.

  • Every spoken item has a written equivalent. No content is audio-only.

Nutrition

• Nutrition Snapshot. Replaces the single daily meal photo. The activity stays open all day and accepts one meal, several meals, or a full-day summary, submitted as a photo, as text, or as both.

• Per-meal analysis. Each entry is analyzed before it is saved, including identified foods, estimated portion, protein, and a stated confidence level.

• Correction before saving. The app displays what it read from your entry and asks what it missed or got wrong. Your corrections are applied before the entry is stored.

• Cooking fat prompt. Each entry asks about oil, butter, sauce, dressing, and cheese. These are the largest single source of error in photo-based estimates.

• Stated confidence. Estimates are given as ranges rather than single values. Ranges widen for mixed dishes, casseroles, restaurant plates, and obstructed camera angles.

  • We do NOT sum photo estimates into a daily calorie total. Photo estimates are biased low, and summing them would present that bias as a ledger.

• Tracker summary import. Upload a daily summary screenshot from MacroFactor, MyFitnessPal, or Cronometer. The app extracts calories, protein, carbs, fat, and fiber, displays what it pulled, and asks you to confirm before using any of it. Confirmed tracker data and photo estimates are stored separately and never combined.

• End-of-day pattern summary. In place of a daily total, the app reports protein anchors, fiber, energy density, and a single adjustment for the following day.

• Qualitative nutrition mode. Users whose onboarding responses indicate a difficult history with dieting or tracking do not see calorie or macro figures unless they request them. Coaching for these users stays on protein, food quality, hunger, and confidence.

Training

• Comparative progression. Your next session is adjusted based on whether the last one felt easier, about the same, or harder than the previous session.

• Recovery-aware sessions. Sleep, soreness, and stress signals reduce session demand when you are under-recovered.

• Voice feedback in session. See Voice coaching above.

Planning and schedule

• Google Calendar support. Connect your calendar and the app sizes each day's activity load to the week you actually have. Available on iOS and Android.

• Session rescheduling. When a training day is fully booked, the app offers to move the session. You confirm the change.

• Advance simplification. When your calendar shows a demanding week ahead, the plan simplifies before the week starts rather than after activities are missed.

  • We only read how full your schedule is. We do NOT read event titles, medical appointments, or personal entries, and we do NOT write to your calendar unless you enable it, in which case we write training sessions only.

• Instacart grocery support. Your Weekly Fuel Plan shopping list can be sent to Instacart. The readable list is generated first in every case.

Program structure

• Minimum viable days. Travel, illness, or an extended gap moves you into a reduced version of your current phase: one check-in, one nutrition anchor, one movement anchor, one reflection. You keep your position in the program.

• Skill-based advancement. Phase advancement is based on demonstrated skill rather than a quota of logged days. Knowledge checks can be retaken.

• Reduced daily load. Most days now contain four or five activities rather than five or six.

• Coach chat. Coach chat accepts restaurant menus, photos of your fridge or pantry, form videos, workout logs, and supplement labels, and can add meals directly to your day.

• Goal-weighted plans. Fat loss, muscle gain, recomposition, maintenance, and supporting another sport each change which lessons you receive and in what order.

• Weekly Lab Review timing. The weekly review moved to Sunday morning, following your weigh-in. The Weekly Fuel Plan sets the week on Saturday and the review adjusts it on Sunday.

• Renamed activities. Nutrition Snapshot, Today's Coaching Focus, Wits & Weights Deep Dive, Strength Session, Recovery Day Reset, Evening Debrief, Weekly Fuel Plan, and Weekly Lab Review.

Pre-Meal Coaching, Weekly Meal Planning, and Progress Photo Comparison

• Pre-meal coaching. You can now check a meal before eating it. Upload a photo or describe what you are about to eat, and the app returns a short assessment covering whether a protein source is present, whether the portion fits your goal, and whether the meal supports the day.

  • Pre-meal mode runs no reflection questions, no archetype classification, and no nutritional estimates. It is a check, not an analysis.

  • The app tracks which mode you use and references the pattern in your Weekly Check-In.

• Estimate calibration. After each nutritional estimate, a single tap tells the app whether the estimate was too low, about right, or too high. The app uses this to learn your portion sizes, plating style, and photo habits over time, and flags dish types it consistently struggles to read.

• Weekly Meal Planning. A Saturday activity that generates three to five anchor meal templates calibrated to your protein target, your stated constraints for the week, and meals you have liked previously. Includes an optional shopping list organized by store section.

  • Templates are labeled with rough prep time and whether they suit a busy day or a home day.

  • The following Saturday, the app asks how the previous plan worked and adjusts the complexity of future frameworks based on your answer.

• Coach chat image uploads. Coach chat now accepts images alongside text at any time, including restaurant menus, grocery hauls, fridge and pantry contents, meals before or after eating, form videos, and tracking app screenshots. The app surfaces this capability during structured activities rather than waiting for you to find it.

• Progress photo comparison. Compare any two dates side by side with matched angles, plus the measurements and Signal Weight recorded on both dates. Commentary describes visible differences only.

  • When the comparison window is short and visual change is minimal, the app says so and notes that visible change usually takes four to eight weeks.

  • Comparisons are always user-initiated.

Sleep Integration

Sleep was already being tracked, so this release turned it into a coaching input.

• Objective sleep data before subjective rating. Your evening check-in displays last night's sleep duration, and a sleep score when your device provides one, before asking you to rate how the night felt.

• Perception gap detection. When your sleep duration is adequate but your quality rating is low, the app flags a sleep environment or stress factor rather than a duration problem.

• Sleep-informed training guidance. Sessions following short or poor sleep shift toward movement quality rather than personal records. Sessions following strong sleep include a prompt to consider adding load.

• Short sleep alerts. Sleep under six hours for three consecutive nights, or a quality rating under 5 for four consecutive days, triggers a notification and an automatic suggestion to reduce the next session's intensity or convert it to active recovery. If the pattern persists beyond seven days, the app identifies sleep as the rate-limiting factor and offers specific troubleshooting.

• Sleep improvement notifications. An increase of one hour in average duration, or two points in quality, over a two-week period triggers a notification connecting the improvement to your energy and training quality scores.

• Weekly sleep analysis. The Sunday review now reports average duration, consistency across the week, average subjective quality, and the correlation between sleep and energy, training quality, and hunger regulation.

Body Composition Estimates and Apple Health Weight Handling

Weekly check-in

• Navy Method body fat percentage. After you submit measurements, the app immediately calculates and displays estimated body fat percentage as the headline figure, with its 3 to 4 percent margin of error noted.

• Derived metrics. Lean body mass, fat mass, and FFMI are calculated alongside body fat percentage, each with a one-sentence explanation of what the metric represents.

• Historical comparison. Each metric displays its change since your previous measurement.

• Measurement photo upload. Upload a photo or screenshot from Withings Body Scan, Spren, Naked Labs, Zozo, or another body scanning app, and the app extracts the visible values and pre-fills the measurement fields for you to confirm or adjust.

  • Manual entry and photo upload appear together on the same page. Neither is placed behind a toggle or a separate screen.

• Measurement instructions. Specific guidance for each site, including tape placement, breathing, and stance.

Morning check-in

• Historical weight import. When you first grant Apple Health permission, the app imports your last seven days of weigh-ins and backfills the Signal Weight calculation, so consistent weighers begin with a more stable baseline.

• Weight entry timing. Activities are generated overnight, before today's weigh-in exists. The weight field is now left empty for manual entry, and yesterday's value is shown as context rather than pre-filled.

• Sync-only option. A yes or no prompt lets you use synced Apple Health weight and leave the manual field empty.

Coaching

• Active logger detection. When four or more days of Apple Health nutrition data are present in the past week, coaching language references your logged data for validation and correlation. Below three days, coaching returns to visual pattern analysis.

  • This status changes automatically. We do NOT announce the transition or create pressure to maintain external logging.

• Logged nutrition in daily coaching. When tracker data is available, daily coaching uses it to validate meal photo patterns or to identify where the two disagree.

Recovery Days, Stress Resets, and Movement Expansion

New activities

• Active Recovery and Movement Day. Rest days now have a dedicated activity offering walking, mobility work, stretching, or complete rest, with a short explanation of why recovery drives adaptation.

  • Complete rest is presented as a valid choice, not a lesser one.

• Mindfulness and Stress Reset. Appears when stress exceeds 7 out of 10 for three or more consecutive days, or on request. Options include box breathing, a body scan, gratitude journaling, mindful walking, and a nature break, each with a before and after rating.

• App Updates. New features are announced inside the app when they ship.

Training

• Training and recovery separated. The single workout activity was split into a prescribed strength session on training days and a dedicated recovery activity on rest days.

• Workout log upload. Users following their own program can upload a screenshot from Strong, Hevy, a notebook, or a spreadsheet. The app extracts visible exercises, sets, reps, loads, and effort ratings and coaches from them.

• Competing training demands. Users training three or more days per week in another sport receive strength sessions scaled to support that sport, cardio education moved from Phase 3 to Phase 1, and Phase 1 advancement criteria that account for total training load rather than lifting frequency alone.

Movement

• Daily Movement and Metabolic Health. Step tracking expanded into a full activity covering steps, sitting time, and movement variety. Sitting patterns are tracked and correlated with digestion, energy, and recovery scores.

• Metabolic framing. Movement guidance is framed around insulin sensitivity, inflammation, and recovery support rather than calories burned.

Nutrition

• Meal type capture. The app asks which meal you are logging and uses it to contextualize portion feedback and identify gaps in protein distribution.

• Representative meal prompt. The prompt now asks for a typical meal rather than a best-case one.

  • We do NOT treat an unlogged meal as a skipped meal.

• Tracker screenshots. A screenshot from MyFitnessPal, Cronometer, or MacroFactor can be submitted in place of a meal photo.

Plan

• Age-based plan titles. Plans are named by age band, with separate formats for 18 to 39, 40 to 59, and 60 and over.

• Extended timelines. Users 60 and over, and users 40 to 59 with ten or more years of consistent training, receive a 4 to 8 month timeline with phase durations extended 25 to 50 percent and strength expectations adjusted accordingly. Coaching references recovery capacity and training age rather than metabolic rate.

Interface

• Slider labels. Every slider states what 1 and 10 represent next to the metric name.

• Flexible activity count. Days can carry an additional activity or two when it is useful, rather than being capped at a fixed number.

Fitness Lab launched with these features from Day 1:

• Today View. A personalized set of daily activities covering morning weight and energy, a daily coaching lesson, a training session or workout reflection, a meal check-in, and an evening biofeedback reflection. Episodes from the Wits & Weights podcast feed appear several days per week.

• Signal Weight. A 20-day exponential moving average of your daily weigh-ins, displayed from day one alongside your scale weight and more prominently than it. Daily weight varies 2 to 5 pounds from water, food volume, and glycogen, and Signal Weight filters that variation out.

• Conversational training. Prescribed sessions with demonstration videos, warmup progressions, and rest guidance. Progression is driven by how the previous session felt rather than by numeric entry. Users following their own program receive a reflection activity instead of prescribed exercises.

• Meal pattern coaching. Upload one representative meal per day as a photo, a description, or both. The app reads it for protein presence, plate composition, color diversity, and whole food markers.

• Evening biofeedback. Sleep, energy, hunger, digestion, recovery, stress, and confidence, each on a labeled 1 to 10 scale, feeding the following day's coaching and training intensity.

• Four-phase plan. Mindset and Foundations, Nutrition Mastery, Training and Optimization, and Mastery and Sustainability, with advancement based on demonstrated skill rather than elapsed time.

• Progress View. Signal Weight, strength progression, biofeedback trends, daily steps, and resting heart rate.

• Apple Health. Weight, steps, sleep duration, resting heart rate, and exercise minutes sync overnight to inform the following day's activities.