Support

Three things, in this order, and each one unlocks something later:

• Grant Health access. Almost every derived number — recovery, strain, sleep, adaptive targets — is built from it. Grant it once and it backfills months of history, so the app can compare today against your own normal on day one instead of week six.
• Scan one meal. It is the fastest way to see whether the app is worth keeping.
• Set your bed and wake times. The sleep engine needs a schedule before it can tell you a bedtime, and consistency cannot be scored at all until it has three nights.

Because they mean it. Readings carry a confidence label — no data, rough, fair, solid — and name the inputs they were missing. A day the Watch never saw is treated as unknown rather than as a zero, since a zero would drag every average down and quietly lie to you for weeks. Sleep consistency returns nothing at all under three nights for the same reason.

They are Spaces now, opened from the grid on the You tab — same screens, one layer down. If you want one back as a permanent tab, drag its tile from that grid onto the tab bar. Up to three can be pinned, and the order is yours to rearrange.

Yes. Features in Settings switches whole areas off, and a Space whose feature is off disappears from the directory rather than sitting there as dead weight. Home sections can be reordered or hidden individually too.

Work down this list:

• Check the permission is actually on. iPhone Settings → Health → Data Access & Devices → Life OS. iOS shows the permission sheet once; if it was dismissed, the app is reading nothing and cannot tell the difference between “refused” and “no data”. Turn on heart rate, heart rate variability, resting heart rate and sleep analysis.
• Confirm the data exists. Open Apple's Health app and look for HRV and resting heart rate in the last few days. If Health has nothing, Life OS has nothing.
• Give it a baseline. Recovery compares against your own median and spread, so it needs history. Grant access to past data, not just future data.
• Wear the Watch to sleep. HRV and sleeping wrist temperature are collected overnight; a watch on the charger all night produces a permanently rough reading.

Those are two different problems and the app deliberately says which. No Watch app means the watch is paired but Life OS is not installed on it — install it from the Watch app on your iPhone, under Available Apps. Out of range means it is installed but not reachable right now; bring the watch near the phone, make sure Bluetooth and Wi‑Fi are on, and open Life OS on the watch once.

Live heart rate and calories during a session come from a real workout session running on the watch, because the phone is not allowed to run one. If the watch is not reachable, that session cannot start — and the app says so rather than showing an estimate.

It writes workouts, active energy, bodyweight, water and the nutrients from your meals — each behind its own switch in Settings, so you can let it read without letting it write. Everything it has already written stays in Health if you stop using the app.

Expected. The app records a fingerprint of the exact data types it asked for; when that set changes in a new version it re-asks once, rather than silently reading nothing for the newly added types. Granting it again is enough.

Four components, separately weighted, renormalised over whichever of them your night actually measured: duration 0.50, consistency 0.20, efficiency 0.15, restoration — the deep and REM share — 0.15.

Duration is penalised in both directions, with about an hour of tolerance for oversleeping and a squared penalty for falling short. A ceiling caps the total near the duration component, so a five-hour night cannot be rescued by good efficiency. That is intentional: nothing about lying still efficiently makes five hours enough.

Because it is computed nightly rather than assumed. It starts from a base of about 7 hours 45, then adds:

• up to 45 minutes for yesterday's training strain;
• up to 1 hour 15 repaying part of your outstanding sleep debt;
• 30 minutes when your resting heart rate or breathing rate has drifted meaningfully above your own baseline — the pattern of something being fought off.

The total is clamped between 6:30 and 10 hours, and the screen names the reason for each addition.

Because the midpoint is what your body clock actually tracks. Going to bed at the same time and waking at wildly different ones is not a consistent schedule, and scoring bedtime alone would call it one.

Working backwards from your wake time in whole sleep cycles — four, five, six or seven — using your measured cycle length rather than the textbook 90 minutes. It is estimated from seven nights or more and clamped to a sane 80–110 minutes, with about 15 minutes added for falling asleep.

Debt is a weighted rolling shortfall over fourteen nights, and recent nights count for far more than old ones. One long lie-in will not clear a fortnight of short nights — the engine repays roughly a third of the outstanding debt per night by raising tonight's need, which is why the suggested action is often 45 extra minutes for several nights rather than one heroic sleep.

Correct it in the review sheet before it logs — that sheet exists precisely because vision models are confidently wrong sometimes. If a food name is not in the lookup tables and the estimate is near zero, the app now marks it as a low-confidence guess rather than presenting it as a normal answer, so a missing table entry fails visibly instead of quietly.

If you hit a food it gets wrong repeatedly, email the name and a photo; the lookup tables are edited by hand.

The cloud call has a short timeout by design, so a bad connection fails fast rather than sitting for a minute looking broken. If it fails, you get one blank editable row rather than nothing at all — log it by hand and carry on. The on-device classifier runs first and works offline, so many scans never need the network.

Mifflin-St Jeor for basal rate, multiplied by your activity setting, using the weight, height, age and sex Health has measured. Protein is set from bodyweight, at roughly 1.6 g/kg, not as a flat percentage of calories — a percentage produces nonsense at the extremes. The remaining macros are then derived as a constrained system so the four numbers cannot disagree with each other.

If automatic targets are on, they are recomputed on launch and whenever you return to the app, and only saved when the change is material rather than jittering by five calories a day.

Because no honest one exists that would apply to you specifically. Sugar is tracked and shown but deliberately left untargeted. Fibre is treated as a floor to reach, sodium as a ceiling not to cross — three nutrients with three different meanings, rather than three identical progress bars.

Correct. A drink scan credits its volume to hydration as well as logging its calories and sugar, so you do not have to log the same glass twice.

Banister TRIMP over your real heart-rate samples, weighted exponentially by heart-rate reserve with sex-specific coefficients, using an age-predicted maximum, then mapped through a saturating curve so the top of the scale stays meaningful. Where there is no heart-rate data it falls back to an estimate from energy and minutes — and labels itself as an estimate.

Your recent training load against your longer-term load, as an exponentially weighted ratio, with named bands: under 0.8 detraining, under 1.3 balanced, under 1.5 building, and 1.5 or over a spike. A spike is the classic pattern before an overuse injury, which is why it is called out rather than shown as an unlabelled number.

They should, because they are Apple's own summary figures and Apple's own goals, read through Health, rather than a re-count. If they differ, the usual cause is that the activity-summary permission was not granted — it is a separate type from steps and energy. A completed lap draws as an extra nested ring rather than a number beside it.

It is off until you turn it on in Settings, and it needs Motion permission plus background location. Once on, it watches Apple's own motion classification and only reaches for location after it already believes a run has started — so it is not sitting on your GPS all day.

By scoring combinations against seven explicit rules rather than listing every permutation: at most one strongly-coloured piece, no jumping two rungs of formality, split light and dark values, leather matches leather, seasonally appropriate, rotate what you have not worn, and never head-to-toe denim. Today's calendar entry is applied first and the forecast second — the occasion outranks the weather — and every look comes with the sentence explaining itself.

Wearing something does not advance its wash cycle; retiring the outfit at bedtime does. That is what stops a shirt you tried on for ten seconds counting as a full wear.

No, and that is deliberate. It is a deterministic lookup from fabric, garment type and colour to cycle, temperature and drying rule. A load runs as gently as its most delicate item demands, and an unknown fabric routes to the gentlest setting rather than the most likely one, because the failure mode of a guess here is a ruined jumper.

It needs a true side-on photo — one shoulder pointing at the camera — because the three quantities it measures are head angle, trunk lean and hip offset, all of which are meaningless from the front. It detects which side it is looking at and refuses a front-on shot with a reason rather than scoring it anyway. If particular joints were not visible, it names them.

Posture never does — the pose read and all three angles are computed on device by Apple Vision. A clothing photo does go out to be identified, after its dominant colour has already been read locally, and it is not stored by the service.

Whatever the app itself holds and you have allowed: recovery and strain with today's target, sleep score, need, debt and consistency, HRV and resting heart rate, body measurements, training-load verdict, calorie and macro targets with what is left, meals logged and the last one, water against goal, today's session and whether it is done, wardrobe counts and what is in the wash, posture score and finding, and the last five journal entries with their mood averages. Anything it does not have is left out rather than sent as a zero, and the whole health block is gated by a switch you control.

Yes — the chat beside your web dashboard reads the same snapshot the cards on that page are drawn from, so it can only ever answer from what you can already see. It cannot change anything from the browser; the actions below are app-only.

About twenty specific actions: set a calorie, protein, carb, fat, water or burn target, log water, add or complete a task, add to the shopping list, append to the journal, set bedtime, wake time or alarm, move a garment to the wash, toggle a feature, change the layout, make a widget, or open a screen. Every one is bounded on your device and reported back in plain language, and none of them delete anything.

Yes. Tone is a real setting with three positions — direct, encouraging, blunt — and it is genuinely sent, not decorative.

It is the one part of the app that needs the network. When it is unreachable, the coach fails and everything else keeps working on device, because nothing else depends on it.

• Today — calories, protein and water; tapping it opens the meal camera.
• Today's checklist — as a Lock Screen circle or inline line.
• Fitness rings and Fitness rings + number — Move, Exercise, Stand.
• Nutrition rings and Nutrition rings + number — calories, protein, carbs, fat.

There are also Control Centre, Lock Screen and Action Button controls for scanning a meal, logging water, starting a session and writing the journal.

Widgets read a small summary the app writes when it is opened or backgrounded; they cannot read the main database directly. Opening the app once refreshes it. iOS also budgets widget refreshes itself, so a widget will not update every minute no matter what the app does.

Five shortcuts are registered at install with no “Add to Siri” step: get a number, log a glass, scan a meal, train now, and today's page. The number shortcut covers about thirty-five metrics with spoken synonyms — recovery, strain, HRV, load ratio, sleep score, sleep debt, deep and REM, calories left, protein left, posture, streak, points, or “everything”. Shortcuts are donated after each real use, so Siri starts offering them at the hour you usually do them.

Deliberately. Lifts, meals and journal entries are indexed; bodyweight, measurements and recovery scores are not. The test applied was whether you would be unhappy to see it on a borrowed phone. The index is wiped when you erase your data.

Your iPhone pushes a snapshot — the same summary the in-app coach reads, a few dozen short lines like “recovery 68” and “slept 7.2 hours”. It is not your database, your photos, your journal text or your history; those never leave the phone.

To see it in a browser, open Settings on your iPhone, tap Show a pairing code under Web dashboard, and type that code into the dashboard. That swaps the code for a token stored in that one browser. Nothing is readable on the web until you do this, the code works once, and it expires after ten minutes.

Press Disconnect on the dashboard, which removes the token from that browser. Tokens also expire on their own after thirty days, and a pairing code is single-use — a code someone else reads over your shoulder after you have used it is worthless to them. Nothing you type on the website changes anything in the app.

If iCloud sync is on, it syncs to your own private iCloud database and comes back on a restored or second device. Settings reports the store that actually opened rather than the switch position — so if iCloud was unavailable and it fell back to local-only, you are told.

Sign into the same iCloud account, install Life OS, and leave sync on. Health data comes across through Apple's own encrypted Health backup, which is a separate mechanism you enable in iOS settings — if that was off, the historical Health record does not travel, and no app can move it for you.

Settings has an erase option that clears the on-device store and the Spotlight index. Deleting the app removes the local copy; to remove the synced copy as well, delete the app's data in iOS Settings → your name → iCloud. What Life OS wrote into Apple Health is deleted separately, in the Health app.

What Life OS writes into Apple Health — workouts, energy, weight, water, nutrients — is exportable from Apple's Health app, which produces a full archive of everything on your device.

Thirty days, everything unlocked, starting at your first launch rather than at sign-up. No card and no account are needed to begin it. It is counted in whole calendar days, so installing at 11pm does not cost you a day.

Scanning drops to three photos a week, visible history to the last seven days, and saved meal presets to one. Recovery and strain, the coach, outfit generation, lifetime totals, the Watch app and Live Activities lock. Nothing you logged is deleted — older history is hidden, stays on your device, and returns in full if you subscribe.

Open the paywall and tap Restore purchases. Subscription status is verified with Apple rather than stored as a local flag, so it needs one network round trip after a reinstall or a device change. Check you are signed into the same Apple ID that made the purchase.

Cancel in your Apple account settings — Settings → your name → Subscriptions. The subscription runs to the end of the period you paid for. Refunds are handled entirely by Apple, at reportaproblem.apple.com; the developer cannot issue one.

The You tab, then Invite, under “Got a code from a friend?” If you have a link, our invite page will show the code ready to copy. Note that an invite code and a web pairing code are different things.