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In the gap between wanting and doing, everything changes. Meet Ember — an adaptive AI coach that learns what actually calms you — alongside food photo recognition, science-based strength training and gamification.
No sign-up • Free forever
The impulse wins. The guilt follows. The cycle repeats.
The impulse hits
10 PM. You're tired, stressed. The craving for something sweet feels like it's inevitable.
The guilt follows
You give in. Then the guilt comes. You promise tomorrow will be different — but the pattern repeats.
The cycle repeats
Weeks turn into months. Each failed attempt reinforces the belief that you just can't do it.
What if one breath, in the gap, could break this cycle?
Features that transform
Every feature is built on behavioral science, neuroscience and adaptive AI to help you make conscious decisions.
The Gap — your space to decide
The moment a craving hits, Intercept opens a calm breathing space between wanting and doing — at your pace, not a countdown. Ember senses the mechanism (stress, boredom, habit, restriction or real hunger) and offers the right tool from an arsenal of ten: physiological breathing, 5-4-3-2-1 grounding, urge surfing, future self, a 90-second move, context disruption, structured permission or a 10-minute delay. Afterward, a quick reflection turns the moment into data — never guilt.
Ember — an AI coach that learns you
Ember is one consistent voice, powered by Claude — not a menu of personas. She reads why the urge hit and leads with the intervention that has actually helped you before, learned privately on your device (your 'moat'). A weekly memory (encrypted, cross-device, consent-based) lets her spot your risk window — 'Tuesdays and Fridays after 9pm' — and meet you there, both in the moment and on a calm weekly review. If you're at risk around food, she offers only calm and permission — never restriction.
Meal Planning, Recipes & Grocery List
Track calories with an 800,000+ food database (Nutritionix, OpenFoodFacts, Brazilian TACO table). Build and import recipes, plan meals by time of day, reuse yesterday's log, plan multiple days ahead and auto-generate a grocery list.
Trigger Patterns & Risk Profile
Discover your success rate, resistance vs. cession breakdown, risk hours and top emotional triggers with detailed heatmaps. An 8-week adaptive risk profile learns when and why you give in.
Science-Based Strength Training
Periodized plans for strength, hypertrophy, definition or general fitness — with load-relative progression that scales to your bodyweight and sex, an evidence-based volume ceiling, overtraining detection (ACWR), a built-in plate calculator, beginner-aware ramp-up, and automatic swaps for your equipment, injuries, pregnancy or postpartum stage.
Smart Dashboard
Your day at a glance: caloric status, active risk windows, protein goals and quick actions. One tap to resist, get help or log — all from the home screen.
Progress, Streaks & Insurance
Track streak days, success rate and real caloric impact. See exactly how many calories didn't become fat because you chose to resist — and use Streak Insurance (3x/month on Premium) to protect long streaks on tough days.
Health, Readiness & Cycle-Aware Training
Daily readiness from sleep, steps, heart rate, HRV and training load (ACWR). Optional sync with Apple Health, Google Health Connect, Strava and Fitbit. An opt-in menstrual-cycle symptom check gently tunes your readiness, and a discreet low-energy (RED-S) flag can point you to support — never a nudge to train harder.
Nutrition Dashboard + Photo Recognition
Daily nutrition score, macros, micros (fiber, sodium, sugar, saturated fat), hydration tracking and smart alerts. Snap a photo of your plate or label — Claude Vision identifies foods, estimates portions and breaks down macros automatically.
Rewards, Challenges & Achievements
Earn points for every resisted impulse (+10), clean days (+50) and full weeks (+500). 50+ unlockable achievements, weekly challenges, mystery bonuses and a rewards shop with streak insurance and theme unlocks.
How It Works
A simple process built on neuroscience and CBT to interrupt automatic patterns.
Notice the urge
When a craving hits, open Intercept and name what you want. Ember reads the moment — is it stress, boredom, habit, restriction or real hunger?
Open the gap
Breathe at your own pace — a longer exhale settles the nervous system — while Ember offers the one intervention that's worked for you before: grounding, urge surfing, a 90-second move, or just ten minutes.
Decide & learn
Resist, delay, substitute or eat consciously — no shame either way. Every pause teaches your on-device model what works, and Ember carries it forward: in the moment and on a calm weekly review.
Why does the gap work?
Intercept isn't another diet app. It's applied neuroscience built on CBT principles, with an adaptive AI that learns you over time.
The urge is a wave
A craving isn't a straight line — it crests and passes. Instead of white-knuckling through it, the gap lets you ride the wave (urge surfing) until the peak breaks on its own.
Breathe your way to calm
A longer exhale than inhale (around 4 seconds in, 6 seconds out) shifts your body out of fight-or-flight into the parasympathetic 'rest and digest' state — loosening the urge's grip.
It learns what works for you
Ember senses whether it's stress, boredom, habit or real hunger and — over time, entirely on your device — learns which response actually helps you, then leads with it.
Choose your plan
Start free. Upgrade when you're ready. 7-day free trial on Premium.
Free
- Unlimited impulse interceptions
- The Gap: breathing space at your pace
- Basic AI coach (5 messages/day)
- Food photo recognition (2/day)
- Nutrition tracking (800k+ foods)
- Basic gamification & streaks
- Post-failure check-in
- Apple Health / Google Fit sync
Premium
- Everything in Free
- Unlimited AI coach (3 styles)
- Ember weekly memory & multi-turn chat
- Unlimited photo & plate scanner
- Future Self Dialogue
- Complete analytics + risk heatmaps
- 8-week adaptive risk profile
- Apple Health, Strava & Fitbit sync
- Science-based periodized training
- Cycle-aware & pregnancy-safe adaptations
- Meal planning, recipes & grocery list
- Streak Insurance (3x/month)
- Weekly challenges + rewards shop
- Emergency Mode + crisis resources
- Export data (GDPR/LGPD)
- Ad-free
On-device first
Your data stays on your phone
GDPR / LGPD
Full compliance + DPIA
Encryption
TLS 1.3 + at-rest encryption
Photos discarded
Never stored, never train AI
Frequently Asked Questions
Your next impulse could be the turning point.
No sign-up • No credit card • 7-day free trial