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20 seconds between you and the decision that changes everything. Adaptive AI, personalized coaching, food photo recognition and gamification for healthy habits.
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 20 seconds could break this cycle?
Features that transform
Every feature is built on behavioral science, neuroscience and adaptive AI to help you make conscious decisions.
20-Second Interception + Post-Failure Check-In
When the urge hits, tell us what you crave. We analyze the calories, run a 20-second pause with 4-7-8 breathing and an emotion check, then guide your decision. If you slip, the new 4-stage Post-Failure Check-In helps you identify triggers, patterns and strategies for next time — no shame, just data.
Ember AI Coach with Weekly Memory
Three coach styles (Direct, Empathetic, Analytic) powered by Claude. Ember now keeps a weekly memory of your wins, slips, dominant emotion and risk hours — so every conversation feels contextual, not generic. A multi-armed bandit picks the style that works best for you.
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.
Workouts & Training Calendar
Personalized workout plans adapted to your equipment, time and injury constraints. Weekly programs with hypertrophy, strength and conditioning tracks, training calendar, in-session player and wearable sync.
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, Activity & Wearables
Daily score combining sleep, steps, heart rate, HRV and VO2Max. Optional sync with Apple Health, Google Health Connect and Withings (weight, body fat, blood pressure). Smart insights correlate your health data with impulse patterns.
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.
Feel the Urge
When the craving hits, open Intercept and tell it what you want. Recognizing the impulse is the first step — and the app instantly shows the calorie impact.
Intercept in 20s
Breathe with the 4-7-8 exercise, do a quick emotion check, then chat with the Ember coach — who already knows your patterns from previous weeks. 20 seconds change everything.
Decide & Learn
Resist, delay, substitute or eat consciously. Every decision feeds your risk profile and Ember's weekly memory. If you slip, the Post-Failure Check-In turns it into a learning moment instead of guilt.
Why do 20 seconds work?
Intercept isn't another diet app. It's applied neuroscience built on CBT principles, with adaptive AI that learns you over time.
The Neurological Window
Research shows a food impulse peaks for about 20 seconds on average. If you don't act within that window, the intensity drops naturally.
4-7-8 Breathing
Developed by Dr. Andrew Weil, this technique activates the parasympathetic nervous system, reducing cortisol and interrupting fight-or-flight.
Dopamine Redirection
Instead of suppressing desire, Intercept redirects dopamine to positive rewards: points, streaks and achievements that satisfy the same brain circuit.
Choose your plan
Start free. Upgrade when you're ready. 7-day free trial on Premium.
Free
- Unlimited impulse interceptions
- 20-second timer + 4-7-8 breathing
- 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
- Withings + advanced wearables
- Workout plans + training calendar
- 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