CalmTide: Cortisol Tracker

Now with morning-light coaching, a one-tap check-in widget, smarter reminders, and breathwork that counts toward Apple Health Mindful Minutes.

CalmTide reads the data your Apple Watch and iPhone already collect in Apple Health and weighs it against published exercise-and-recovery research to estimate your cortisol load and HPA-axis balance. Everything is computed on your device. There is no account, no analytics, and no server — your health data never leaves your iPhone.

TODAY

• HPA Balance Score — a single 0–100 read on how your week is trending, as a ring you check at a glance.
• One smart recommendation — a single, specific action for today, drawn from last night's sleep, your HRV, and your recent training load.
• Daily protocol checklist — breathwork, Zone 2 progress, 7+ hours sleep, no stacked hard sessions, morning sun.
• Recovery signals — HRV, resting heart rate, sleep, and respiratory rate, in one row.

EVERY WORKOUT, SCORED FOR CORTISOL

• MET-minutes tracked against a research-backed 530/week target.
• A zone-distribution chart showing where your week's training actually landed.
• A session list where every workout carries a cortisol-effect badge — Reducing, Neutral, or Spiking — so you can see which sessions calm you and which tax you.

THE 8-WEEK TREND

• Your estimated baseline cortisol plotted across 8 weeks against an optimal trajectory.
• Annotated spikes (a stacked-HIIT week shows up immediately) and milestone markers.
• Auto-generated insights that explain what changed and why.

GO DEEPER WITH PRO

• Full 8-week baseline trend, training-load analytics (ACWR, monotony, strain), and 60- and 90-day history across every insight.
• A cortisol forecast that projects where your load is heading over the next few days — so you can act before it spikes.
• Deeper correlations between your sun, sleep, and recovery signals.

BREATHWORK & GENTLE NUDGES

• A built-in guided breathwork timer; completed sessions count toward your mindfulness component.
• Optional, opt-in notifications: a morning check-in, a post-hard-workout recovery nudge, a Sunday weekly summary, and a recovery alert when two hard sessions stack up.

RESONANCE BREATHING

• A guided coherence-breathing session: follow the expanding orb at about six slow, even breaths a minute — the resonance pace research links to higher heart-rate variability and a calmer, more vagal state.
• Adjust to the slowest pace that still feels comfortable (4.5–6.5 breaths/min); five minutes is a sufficient dose.

APPLE WATCH & WIDGETS

• An Apple Watch companion for your score and today's recovery at a glance.
• Home Screen and Lock Screen widgets for your HPA Balance Score and daily status.

WORKS WITH SOLGLOW

If you also use SolGlow, the two apps exchange a small summary through a secure on-device App Group container — never over the internet. SolGlow's morning-sun and Cortisol Awakening Response data sharpen CalmTide's estimate; CalmTide writes back a weekly summary. Neither app needs the other to work fully.

PRIVACY THAT IS REAL, NOT MARKETED

• No account. No login. No sign-up.
• No third-party analytics, advertising, or tracking SDKs.
• Apple Health data is read only on the device and is never transmitted off it.
• CalmTide makes no network calls with your data. Your data is never sold. Ever.

REQUIREMENTS AND NOTES

• iPhone running iOS 18.6 or later. Apple Watch companion requires watchOS 11.
• HRV and sleep stages are collected by Apple Watch. CalmTide works without a Watch, but its estimates become much less accurate.
• CalmTide is an estimation tool based on published exercise-physiology research, not a medical device. It does not measure cortisol directly and does not diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional about stress, sleep, or health concerns.

EULA: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/