Morning daylight & movement
Outdoor minutes plus a brisk walk habit so light exposure stops being hypothetical. Pairs cleanly with caffeine or training cues you already repeat.
TodayProtocol
Daily check-ins7 / 9
Sun exposure · outdoor22m ✓
Water · 140 oz goal78%
Whole-food protein focus✓
Zinc · D3 · Mg · bedtime✓
❮❯
250k+
Downloads
4.8
App Store & Play
Daily habits that support healthy testosterone.
PRIMAL is a disciplined checklist for sunlight, hydration, nutrient-dense meals, key vitamins (zinc, D3, magnesium, and what you personalize), consistent sleep, strength work, and the small repeatables guys actually stick to—not another vague “wellness feed.” Tap what you actually did today; streaks surface where you slid.
❮❯
250k+
Downloads
4.8
App Store & Play
Works with
Apple HealthHealth ConnectWHOOPOuraGarminWithingsStrava
What you track inside PRIMAL
Habits, food, fluids, daylight, supplements, sleep—all in one place.
You define the rituals that matter—then close rings on tangible inputs: grams of protein, minutes outside, liters of water, whether you nailed your micronutrients, how long you slept last night.
Hydration + electrolytes
Log ounces or liters, add salts when applicable, and streak it the same way you would training days.
Food staples you care about
Oysters once a week? Four whole eggs minimum? Shake before noon? Toggle them on; streaks punish inconsistency politely.
Micronutrients & pharmaceuticals
Track zinc picolinate, D3 paired with fats, nightly magnesium—you pick the capsules. Separate row from food so supplementation stays truthful.
Sleep & wind-down rituals
Screens off, bedroom temp, blackout check—anything you want recorded before the next training block.
Strength sessions & cardio
Log compound lifts plus zone-two work in the same screen as hormonal inputs so weak training weeks don’t disappear.
Community feedback
Thousands of ratings across iPhone and Android.
Stopped guessing about electrolytes.
Water target + electrolyte reminder sits next to zinc and magnesium. I tap through in under a minute at night.
Finally logging sunlight honestly.
Outdoor minutes and midday walks are tracked as habits, not guesses. Easier than a journal.
Nutrition checklist without MyFitnessPal noise.
Egg count, whey scoop, oysters when I bother — repeatable rows I can streak on.
Sleep window is enforced by the UI.
In bed before 11:30 is a swipe. Keeps mornings consistent for training days.
Vitamin D + K is one tap.
I track supps beside food and hydration. Helps when traveling and missing sun.
Weekly view catches slip-ups.
If protein or water dips three days in a row it’s obvious. No charts I won’t open.
Squats and zone-2 tracked together.
Same screen as micronutrients. Everything that feeds recovery is visible.
Wife jokes it’s obsessive — it works.
Streaks turned random healthy weeks into predictable defaults.
Stopped guessing about electrolytes.
Water target + electrolyte reminder sits next to zinc and magnesium. I tap through in under a minute at night.
Finally logging sunlight honestly.
Outdoor minutes and midday walks are tracked as habits, not guesses. Easier than a journal.
Nutrition checklist without MyFitnessPal noise.
Egg count, whey scoop, oysters when I bother — repeatable rows I can streak on.
Sleep window is enforced by the UI.
In bed before 11:30 is a swipe. Keeps mornings consistent for training days.
Vitamin D + K is one tap.
I track supps beside food and hydration. Helps when traveling and missing sun.
Weekly view catches slip-ups.
If protein or water dips three days in a row it’s obvious. No charts I won’t open.
Squats and zone-2 tracked together.
Same screen as micronutrients. Everything that feeds recovery is visible.
Wife jokes it’s obsessive — it works.
Streaks turned random healthy weeks into predictable defaults.
Wife jokes it’s obsessive — it works.
Streaks turned random healthy weeks into predictable defaults.
Squats and zone-2 tracked together.
Same screen as micronutrients. Everything that feeds recovery is visible.
Weekly view catches slip-ups.
If protein or water dips three days in a row it’s obvious. No charts I won’t open.
Vitamin D + K is one tap.
I track supps beside food and hydration. Helps when traveling and missing sun.
Sleep window is enforced by the UI.
In bed before 11:30 is a swipe. Keeps mornings consistent for training days.
Nutrition checklist without MyFitnessPal noise.
Egg count, whey scoop, oysters when I bother — repeatable rows I can streak on.
Finally logging sunlight honestly.
Outdoor minutes and midday walks are tracked as habits, not guesses. Easier than a journal.
Stopped guessing about electrolytes.
Water target + electrolyte reminder sits next to zinc and magnesium. I tap through in under a minute at night.
Wife jokes it’s obsessive — it works.
Streaks turned random healthy weeks into predictable defaults.
Squats and zone-2 tracked together.
Same screen as micronutrients. Everything that feeds recovery is visible.
Weekly view catches slip-ups.
If protein or water dips three days in a row it’s obvious. No charts I won’t open.
Vitamin D + K is one tap.
I track supps beside food and hydration. Helps when traveling and missing sun.
Sleep window is enforced by the UI.
In bed before 11:30 is a swipe. Keeps mornings consistent for training days.
Nutrition checklist without MyFitnessPal noise.
Egg count, whey scoop, oysters when I bother — repeatable rows I can streak on.
Finally logging sunlight honestly.
Outdoor minutes and midday walks are tracked as habits, not guesses. Easier than a journal.
Stopped guessing about electrolytes.
Water target + electrolyte reminder sits next to zinc and magnesium. I tap through in under a minute at night.
Protocols & leagues
Invite friends—the scoreboard respects real habits.
Run 30-day crucibles centered on hydration, sunlight, micronutrients, or sleep windows. Compete privately with people who sweat the details you sweat.
Micro-habit ladders
Ramp water intake across a week before locking a longer streak — useful when training camp starts hot.
“Hydration ramp” · 612 finishers last quarter
Daylight pact
Everybody logs 400 outdoor minutes/month. Accountability for desk-bound athletes.
Teams up to · 12 mates
Flexible templates
Duplicate your weekday stack (food, hydration, micronutrients) into a sprint that doesn’t overwhelm vacation weeks.
Custom lengths · rolling averages optional
Evidence-shaped defaults
You still need clinicians for labs—we keep your inputs honest.
Sleep debt, micronutrients, protein sufficiency, body composition hygiene, daylight, and strength training correlate with hormonal health markers in mainstream research. PRIMAL’s job is ruthless logging—not promises.
Sleep
Chronic short sleep nukes testosterone in clinical cohorts logging under ~7 hrs. PRIMAL timestamps when you slid.
Sunlight
Outdoor light anchors circadian timing; stacking it beside indoor training reminders keeps it measurable.
Protein · calories
Undereating or chronically skipping whole-food protein sabotages adaptations; log the staples you vowed to crush.
Zinc · D · Mg
Nutrient-density habits only work if swallowed — track alongside food so supplementation can’t inflate your score dishonestly.
Pricing
Pick your plan
Free tier covers daily logging, streak heatmaps, and wearable sync. PRO unlocks overlays and CSV when you need sharper analytics.
Free
$0
Forever free
- Unlimited habit toggles (sun, fluids, food, supps, workouts, sleep)
- Streak histories + Apple Health / Health Connect ingestion
- Single-user workspace
Most popular
PRO
$2.08/mo
Billed yearly ($24.99/year)
- Everything in Free
- Correlation overlays (hydration × sleep × nutrition)
- Themes, widgets, CSV export
Family
$4.17/mo
Billed yearly ($49.99/year)
- Everything in PRO
- Up to six seats with shared dashboards
- Invite-only leagues & challenges
Gear
Capsules, tees, shaker bottles.
Apparel launches drop through the storefront—minimal branding, heavyweight cotton, muted colorways meant for the gym lights.
Explore shopSupport desk
Frequently asked questions.
PRIMAL is an education + habit journaling tool—not a clinician. Hormone prescriptions, dosing, diagnostics, or lab interpretation stay between you and a licensed provider.
Getting started
4Which platforms ship today?
iOS pulls Apple Health summaries; Android syncs compatible wearables via Google Health Connect when your device exposes it—enable inside settings after install.
Does PRIMAL prescribe supplements?
No—you log what your physician recommends. Rows are templated loosely (zinc, D3, magnesium) because those show up commonly, but dosing text is entirely yours.
Traveling internationally?
Backups reside in encrypted cloud snapshots; exporting CSV for your doctor lives under PRO tiers.
How granular is food tracking?
It’s deliberate habit granularity—preset toggles vs. obsessively weighed macros—so you can move fast nightly without opening another calorie encyclopedia app.
Billing · PRO · Family
3Restoring subscriptions
iOS restores through App Store → PRIMAL Settings → Restore. Android restores through Google Play billing after signing into the identical Google account tied to checkout.
Family workspaces
Family seats share dashboards and challenges without exposing personal medical IDs—invite only people you genuinely live or train alongside.
Included in PRO
Multivariate overlays (hydration × sleep × micronutrients), CSV export, concierge widget packs on iOS/Android, unlimited protocol templates—Free keeps core streak mechanics.
Download PRIMAL
Habits—not hype. Choose your store below; onboarding walks you through sun, hydration, food staples, supps, workouts, then sleep—all as streakable rows.