PBros · Protocol Brothers

Fast. Freeze.
Burn. Recover.

Timers for intermittent fasting, cold plunge and sauna, plus reminders for your daily supplement stack — with Home Screen widgets that tick live and timers on your Apple Watch.

One-time $4.99 · No subscription
No ads · No account · iPhone + Apple Watch

Built by brothers who actually do the work.

PBros Plunge tab: 3:00 dry-side cold plunge timer with minutes and rounds controls

PBros Fast tab: live fasting timer at 0:37:56 with phase, end time and streak

PBros Sauna tab: 15:00 heat-session countdown with minutes and rounds controls

●Live Home Screen widget ●Apple Watch timers ●Stack & supplement reminders ●Data stays on your iPhone

One app. Five protocols.

Your whole day,
on the clock.

FastLive timer

PlungeCold timer

SaunaHeat timer

BreathGuided

StackSupplements

Intermittent fasting

Your fast.
Timed. Tracked.

A live fasting timer with phase cues and your estimated end time — so you always know where you are and when you’re done.

Live elapsed time with the current phase
Estimated end time, down to the minute
Presets: 16:8, 18:6, 20:4, OMAD and longer
Streak and best, kept on your device

PBros Fast tab running: 14:23 elapsed in the early fasting phase with End fast button

Cold plunge

Cold.
Timed, not guessed.

Set your minutes, add optional rounds and hit start. A clean, dry-side countdown for your cold-exposure sessions.

Minutes and optional rounds
Big, glanceable countdown
Session count saved on your iPhone

Keep your iPhone dry and outside the water. Timing a wet session? Use the Apple Watch timer.

PBros Plunge tab: 3 minute cold plunge timer, rounds off, Start plunge button

Sauna

Heat.
On the clock.

A heat-session countdown with milestones and optional rounds. Set it once, then just sit in it.

Countdown with milestones
Optional rounds for contrast days
Also on your Apple Watch

PBros Sauna tab: 15 minute heat session, rounds off, Start sauna button

Stacks & supplements

Your daily stack.
Never miss a dose.

Log your morning, afternoon and evening stack once, set a time for each, and PBros reminds you when it’s time.

Morning, afternoon and evening lists
Alerts at the times you choose
Add or remove items in a tap
Kept on your iPhone — no account

PBros doesn’t recommend supplements or doses — it just reminds you of the stack you’ve chosen.

PBros Stack tab: morning, afternoon and evening supplement lists, each with its own alert time

Live widgets

Glance.
It’s ticking.

Home Screen widgets show your live fasting time and when it ends — no need to open the app.

Elapsed time that updates live
Progress ring and end time
Small and medium sizes

iPhone Home Screen with PBros widgets showing 14:24:42 fasting, ends 8:33 AM

Apple Watch

On your wrist.

The Apple Watch companion runs your Fast, Plunge and Sauna timers — so your phone can stay in your bag, dry and out of the way.

Plus guided Breath

Every tab. Real screens.

Guided breath rounds with a recovery hold — and every other tab, as it really looks.

Breath tab: 5 rounds, 30 breaths, 15 second recovery hold — Breath

Stack tab: morning, afternoon and evening reminder lists — Stack

Coming soon

The next level
is loading.

Two massive drops are on the way. Recover harder. Lift heavier. Track every rep, round and reset in one app.

Free update for all PBros owners · one-time $4.99, no subscription

Drop 1Coming soon

Recovery.

Know when to go all out and when to back off.

Recovery Score — a daily 0–100 estimate from Apple Health: HRV, resting heart rate, sleep and steps, plus a call for the day: push, contrast or rest
Contrast therapy mode — automatic sauna and plunge rounds, cued at every switch
Lock Screen & Dynamic Island — live timers, no unlocking needed
Apple Watch contrast rounds — run every round from your wrist, with haptics
Wind-down breathwork — guided sessions to calm down after training or before bed
Recovery presets — one-tap plans like Post-leg-day and Morning reset
Streaks + weekly report — your cold, heat and fasting totals on a card made to share
Louder alerts — timer alerts that break through Focus

Drop 2Coming soon

Workout Logger.

Every set, every rep, every PR, right next to your recovery.

Sets, reps & weight — log every lift in seconds
Loud rest timer — know exactly when the next set starts
Routines — save your split, start it in one tap
PRs — every personal record, tracked automatically
Progress charts — see your strength go up, week after week
Feeds your Recovery Score — a heavy leg day counts toward tomorrow’s call

Built with you.

We’re always open to customer feedback, and we read every message. Tell us what you want next.

Send feedback

Recovery Score is a wellness estimate, not medical advice. Features may change before release.

Built for discipline

Discipline isn’t a mood.
It’s a protocol.

No adsNone in the app

No accountNo login

On-deviceYour data stays put

$4.99 onceNo subscription

Guides

How to time it right.

Cold plunge timerSet minutes and rounds for cold exposure Fasting timer app16:8, 18:6, 20:4 and OMAD, tracked live Sauna timerDry or infrared sessions with rounds Contrast therapy timerHot and cold, round by round

Start your protocol.

PBros for iPhone and Apple Watch.

One-time $4.99 · No subscription · iPhone + Apple Watch

Fast. Freeze.Burn. Recover.

Your whole day,on the clock.

Your fast.Timed. Tracked.

Cold.Timed, not guessed.

Heat.On the clock.

Your daily stack.Never miss a dose.

Glance.It’s ticking.