Everything in these screenshots is made-up data for an athlete who does not exist. Nobody's real food logs, weights or names appear anywhere below.

It starts with two numbers

Most nutrition apps open on a settings screen and ask you to configure yourself. Proton asks six questions instead, one at a time, and does the maths itself.

01 / 28

First run asks one question at a time

Six steps, no settings screen. Where you are now, where you are going, and roughly what you eat today.

02 / 28

Your plan, before you log anything

Day one starts at one gram of protein per pound of goal bodyweight, with the calorie, carb and fat numbers derived from your goal weight and activity level.

The line that matters is after day 1: halfway between goal and yesterday. The target is not a fixed number you either hit or fail. It moves toward your goal from wherever you actually landed the day before, which means a bad day makes tomorrow easier rather than putting you further behind.

The daily screen

03 / 28

Everything for today on one scroll

A greeting that tells you what is still left, a bar for every macro you have unlocked, the last fourteen days, and today's meals. The bar card flips to stat tiles with a tap.

Note what is not there on day one. New members only see protein. Calories appear after five days hit, full macros after ten. It is the same app either way — it just refuses to hand you five numbers to track before you have proven you can hit one.

Logging a meal

This is the part people actually use, so it has three ways in and it always shows its working.

04 / 28

Photograph it

The sheet opens on the camera. Review the numbers the AI comes back with, or save now and let it fill them in afterwards.

05 / 28

Or just describe it

No photo needed. Type the meal in plain language and the same analysis runs on the text.

06 / 28

Every item, itemised and editable

Calories are locked and recalculated from protein, carbs and fat, so the numbers can never drift apart into something that does not add up.

07 / 28

Bulk log, for the plates that need three photos

Meal prep and big spreads rarely fit in one frame, so this takes several photos and notes together.

08 / 28

Merged into one meal

The AI folds everything into a single entry with a per-item list, running totals and an editable name.

Deciding what to eat

The features I get asked about most all live in the gap between "I have thirty-seven grams of protein left" and "so what do I actually eat".

09 / 28

Suggestions that know your day

Three specific meals based on what you have left, each with a reason attached.

10 / 28

An assistant with your numbers

The chat already has today's totals, your targets and your history, so you get an answer about your day rather than general nutrition advice.

11 / 28

Eating out, where most weeks fall apart

Type a restaurant name, paste a menu link, or photograph the menu.

12 / 28

Tick what you ate

When it finds the menu, the items log themselves with estimated macros.

13 / 28

Or it tells you what to order

When there is no menu to read it works backwards from what you still need, and says how to customise the order.

"Double the chicken, dressing on the side, swap half the rice for salad" is a more useful sentence than any number.

Going back and fixing things

14 / 28

Tap any meal

Full macros, with edit and delete.

15 / 28

Favourites the AI trusts

Star a meal and its exact macros join your library. Next time you mention it by name the AI uses those numbers instead of estimating.

16 / 28

History, the honest view

Days hit, days logged and hit rate, then every day with its meals and its percentage of goal.

17 / 28

Flagged for review

Anything the AI was unsure about gets a marker, and one tap filters history down to just those meals.

18 / 28

It tells you what it guessed

Every item carries a confidence score and a note. Low-confidence items get a panel where you add what you know and re-run the analysis.

That last one is the feature I am most pleased with. "Olive oil, fifty-eight percent confident, portion estimated from visible amount only" is the app admitting something. An app that quietly invents a number is worse than useless for anyone trying to learn what they are actually eating.

Progress

19 / 28

Thirty days at a glance

Days hit, consistency and average intake, with a star on every day above ninety percent.

20 / 28

Bodyweight trend

Weigh-ins plotted against the goal line, and a nudge when it has been a week.

Thirty plants a week

Spector is named after Tim Spector, and it tracks the thirty-different-plants-a-week guideline for gut health. The trick is that there is nothing extra to log — the plants get pulled out of the meals you already recorded.

21 / 28

This week's diversity score

Unique plants against a target of thirty, and how many food groups you covered.

22 / 28

Where the plants came from

Every meal with the plants found in it, grouped by day.

23 / 28

Twelve food groups

A running count over twenty-eight days, so the gaps are obvious. Mine is always nuts and seeds.

Accountability

24 / 28

Friends

I connect members with training partners. Fourteen days of hits side by side, ranked, with streak badges.

25 / 28

Open any card

The last seven days in full.

read the rest on the bifrost →

]]> https://simondamb.org/listening/365-training-for-longevity-a-roundtable-on-strength-injury-prevention-protein-women-and-youth-athletes https://simondamb.org/listening/365-training-for-longevity-a-roundtable-on-strength-injury-prevention-protein-women-and-youth-athletes Mon, 20 Jul 2026 00:00:00 GMT Simon Damborg listening Listening Protein Training fitnessmyths functionalfitness grouptraining Some very interesting opinions from very experienced coaches. Some of the top coaches in America (like the guy who invented the NFL combine) having some great discussion about athletes and training.

My biggest takeaway from this episode though? That they don't allow their top level athletes to back squat. They have a big discussion about humans training as intended as bipedal beings - and that single leg strength can match 90% of both legs, and that the sheer force on the spine of a back squat makes it not worth the risk.

]]> https://simondamb.org/listening/inflammation-and-glycation-the-two-heads-of-chronic-disease https://simondamb.org/listening/inflammation-and-glycation-the-two-heads-of-chronic-disease Wed, 01 Apr 2026 00:00:00 GMT Simon Damborg listening Listening Protein strength training Health The Metabolic Link · Episode Great quotes re importance of movement and protein. Protein and muscle help combat chronic disease. The best exercise program is whatever you're willing to do consistently.

]]> https://simondamb.org/resources/supplements-for-functional-fitness https://simondamb.org/resources/supplements-for-functional-fitness Tue, 20 Jan 2026 00:00:00 GMT Simon Damborg resource NUTRITION Supplements functionalfitness Health Protein Recommends the supplements i actually use (bioedge greens daily, whey often). classic bodybuilder stack minus the hemodilators. RAINCITY at checkout = 10% off. I love Bioedge because they bring back some of the classic bodybuilding supplements I used to love - like a good pre-workout - but without all the hemodilators (pump) which actually interferes with a more functional style of training.

These days Rebecca and I use the greens product daily, and the whey protein pretty regularly in our shakes etc.

I also love their hydration drinks, and I used to love the pre-workouts but that's just not my thing anymore - though I still recommend if you're somone that needs/wants that pre-workout boost! The hydration amino are essentially the same as the pre-workout just without the caffeine / stimulants :)

TRANSPARENCY

• Though the products are totally safe and can work for some, I personally do not recommend my clients towards any type of supplement testosterone booster, or fat burner.

• If you use the link to buy or RAINCITY at checkout you'll get 10% off and I make a 10% commission

]]> https://simondamb.org/blog/my-go-to-breakfast-protein https://simondamb.org/blog/my-go-to-breakfast-protein Tue, 21 Oct 2025 00:00:00 GMT Simon Damborg blog NUTRITION Recommends Protein 50g of protein in one breakfast, no cooking required. high-protein oats plus a siggi's. eat it twice a day if you want. I LOVE breakfast food, especially when it's high protein! It's not uncommon for Rebecca and I to eat 'breakfast' multiple times in the day. For example, below would be my first breakfast around, and then if I'm working from home I'll have eggs / bacon for lunch.

How I get 50 grams of protein at breakfast

• 2 Packets of Protein+ instant oatmeal from Quaker (24 grams)
  • OR 2 scoops of regular protein + 2 scoops of Blonyx Egg White Protein
• 250g of Siggi's high protein yogurt (24 grams)

Make your protein, throw a few giant scoops of yogurt on top. BOOM.

]]> https://simondamb.org/resources/daily-breakfast-protein-my-goto https://simondamb.org/resources/daily-breakfast-protein-my-goto Fri, 01 Aug 2025 00:00:00 GMT Simon Damborg resource NUTRITION Protein Diet Health whey + high-protein yogurt = 30+ grams of protein before you've even sat down. simple breakfast stack. Some of my favorite breakfast protein options!
Both utilizing Whey protein, mix with some high protein yogurt to easily start your day with 30+ grams of protein!

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