Instruction Manual

Everything DoseRoutine does, explained step by step.

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Contents

  1. 1Getting started
  2. 2Your daily routine
  3. 3Reminders and notifications
  4. 4Fitness and body
  5. 5Food and macros
  6. 6Safety and reference tools
  7. 7Tracking and progress
  8. 8AI coach and plans
  9. 9Reports, exports and sharing
  10. 10Dashboard, dose log and plans
  11. 11Pro research and full history
  12. 12Account, billing and privacy
  13. 13Troubleshooting

Guided walkthroughs

Short tap-through guides that highlight the real buttons on the screen. Stop any of them at any point.

1. Getting started

Five minutes of setup and the app runs itself. Do these three things first and everything else in the manual becomes optional.

Your first 15 minutes

The shortest path from empty app to a working daily routine.

  1. 1Add what you take: open Stack → Add, search the compound, pick a schedule template like 'Once daily'.
  2. 2Check your timezone: open More → Reminders and confirm the timezone card at the top matches where you live.
  3. 3Turn on reminders so your phone nudges you at dose time.
  4. 4Open Today and tap a dose circle to mark your first one taken.
  • You don't need to add everything at once. Start with the 3–4 things you actually take daily.
  • Nothing you enter is shared. Your stack, doses and notes are visible only to your account.
Open your Stack

Finding your way around

How the navigation is laid out on phone and desktop.

  1. 1The bottom bar (phone) or side bar (desktop) holds the screens you use daily: Today, Stack, Fitness, Food and More.
  2. 2More is the drawer for everything else — tools, reports, settings, billing and this manual.
  3. 3The bell icon opens your notification history.
  4. 4Every feature screen has a small 'How to use' button that opens a short guide for just that screen.
Open More

2. Your daily routine

The three screens you'll touch every day: Today, Stack and Timeline.

Today — what to take right now

A time-ordered list of every dose due today.

  1. 1Open the Today tab.
  2. 2Doses are listed in time order, earliest first.
  3. 3Tap the circle next to a dose to mark it taken.
  4. 4Tap Skip if you deliberately missed one — it keeps your records honest.
  5. 5Tap a dose name to see the amount, notes and the compound's reference page.
  • Green = taken, grey = still waiting, red = missed.
  • Marking doses is what feeds your adherence score, insights and doctor report.

Demo · Marking a dose taken

Today

  • Vitamin D35000 IU08:00
  • Semaglutide0.5 mg09:00
  • Magnesium400 mg21:30
Open Today

Stack — everything you take

Your master list of supplements, peptides, hormones and medications.

  1. 1Open Stack and tap Add.
  2. 2Search for the compound by name (450+ are built in) or add a custom one.
  3. 3Pick a Quick Template: Once daily, AM + PM, Weekly, Every other day, and so on.
  4. 4Set the dose amount, unit and time.
  5. 5Tap Save — it appears on Today from the next scheduled time.
  • Use '+ Add another time' rather than adding the same item twice.
  • To remove something, open the item and use Delete, then confirm — Today and Timeline update straight away.
  • Pause instead of deleting if you're only stopping for a while; your history stays intact.

Demo · Adding something to your stack

Stack

  • Vitamin D3Daily · 08:00
  • MagnesiumDaily · 21:30
+ Add
Open Stack

Timeline — past and upcoming days

Scroll backwards and forwards through your schedule.

  1. 1Open Timeline from More or the nav.
  2. 2Pick any date to see what was due and what you logged.
  3. 3Back-fill a dose you forgot to check off by tapping it on a past day.
Open Timeline

Scan a bottle

Point your camera at a label or barcode and let the app fill in the details.

  1. 1Open More → Scan (or the camera button on Stack).
  2. 2Photograph the front label or scan the barcode.
  3. 3Check the name, dose and directions it reads back.
  4. 4Fix anything wrong, then Save to add it to your stack.
  • Good light and a flat label give the best reads. You can always edit afterwards.
Open Scanner

3. Reminders and notifications

Getting nudged at the right time, in the right timezone, without being woken up.

Setting up reminders

Email, push and calendar alarms for every dose.

  1. 1Open More → Reminders.
  2. 2Confirm the Reminder timezone card at the top — tap 'Use device' if it's wrong.
  3. 3Turn on push notifications and allow them when your phone asks.
  4. 4Set quiet hours so nothing pings you overnight.
  5. 5Set a lead time per compound if you want the nudge 0–60 minutes early.
  • Want alarms that ring even with the app closed? Use 'Add to phone calendar'.
  • Travelling? Change the timezone here and the whole schedule shifts with you.

Demo · Turning on a reminder

Reminders

  • Push notificationsOff
  • TimezoneAmerica/Edmonton
Open Reminders

The notification bell

A history of every nudge the app has sent you.

  1. 1Tap the bell icon in the header.
  2. 2Unread items are highlighted; tap one to jump to what it's about.
  3. 3Use 'Mark all read' to clear the badge.
Open Notifications

Vacation mode and standing rules

Pause everything for a trip, or set rules that apply across your whole stack.

  1. 1Open More and find the Vacation mode card.
  2. 2Set the dates you're away — reminders pause and resume automatically.
  3. 3Use Standing rules for blanket instructions like 'never remind before 8am'.
Open More

Refill, cycle, nudge and check-in alerts

The extra phone alerts beyond your dose times, and the daily limit that keeps them from piling up.

  1. 1Open More → Reminders and scroll past your dose reminders.
  2. 2Refill alerts warn you a few days before a vial or bottle runs out, based on the doses left in it.
  3. 3Cycle alerts tell you when an on-period ends and an off-period begins, and the other way around.
  4. 4Logging nudges remind you at the end of the day if you haven't logged anything.
  5. 5Weekly check-in alerts ask you to record weight, measurements or how you're feeling.
  6. 6Turn each type on or off with its own switch.
  • Your dose, workout and meal alarms always get scheduled — they're never dropped.
  • The daily limit only applies to these softer extras, so a heavy dose day can't silently swallow your refill alert.
  • The Journal's 'Upcoming reminders' card shows exactly which alerts your phone has queued.
Open Reminders

4. Fitness and body

Training, the exercise library, and body measurements — all on one screen with two tabs.

Logging a workout

A calendar of sessions with sets, reps, distance and streaks.

  1. 1Open Fitness & Body and stay on the Workouts tab.
  2. 2Tap a day on the calendar.
  3. 3Tap 'Log workout' for today, or 'Plan workout' for a future day.
  4. 4Pick a type — Strength, Cardio, Mind & body or Sport.
  5. 5Add exercises with sets/reps/weight, or distance/time for cardio.
  6. 6Tap Save — the day fills in and your streak updates.
  • Save a session you repeat as a template, then reload it in one tap next time.
  • Planned sessions with a time can send you a reminder, plus a nudge if you miss one.

Demo · Logging a workout

Fitness

  • Push dayLast done Monday
  • Pull dayLast done Wednesday
Log workout
Open Fitness & Body

Repeating a workout every week

Pick the days, how often it repeats, and when it should stop.

  1. 1Open the workout sheet for the session you want to repeat.
  2. 2Turn on Repeat.
  3. 3Tap the days of the week it should land on — you can pick more than one.
  4. 4Choose how often: every week, every 2 weeks, or every 4 weeks.
  5. 5Set 'Repeat until' if it should stop on a date, or leave it as no end.
  6. 6Check the preview list of upcoming dates, then Save.
  • Editing a repeating session asks whether you mean just that day or the whole series.
  • Clearing the 'Repeat until' date turns it back into an open-ended routine.
  • Use 'Duplicate week' on the calendar to copy a whole week of training forward.
Open Fitness & Body

The calendar day view

Tap any day to see what is scheduled, with exercise illustrations.

  1. 1Open Fitness & Body, or the Calendar, and tap a day.
  2. 2Colored dots on the grid show which days already have something scheduled.
  3. 3The day panel lists each planned workout with its exercises and illustrations.
  4. 4Switch tabs to see doses, workouts or meals for that day.
  5. 5Use the meals toggle to hide the food row when you only want training.
Open Fitness & Body

Sharing a workout routine

A private link (and an image card) for a routine — training only, nothing personal.

  1. 1Open the routine you want to share in the workout sheet.
  2. 2Tap Share routine to create a link.
  3. 3Send the link, or save the image card to post it.
  4. 4Anyone with the link sees the exercises, sets and reps — never your doses, stack, measurements, photos or notes.
  5. 5Turn the link off again from the same Share panel whenever you want.
  • People who open your link can save the routine straight into their own DoseRoutine.
Open Fitness & Body

Workout timer

Interval and Tabata timing for rest periods and circuits.

  1. 1Open More → Workout timer.
  2. 2Choose work and rest lengths and the number of rounds.
  3. 3Start it and leave it running while you train.
Open the timer

The exercise library

Every move with an anatomy illustration, steps, form cues and common mistakes.

  1. 1In the workout sheet, tap the exercise box to open the picker.
  2. 2Search by name, or filter by body part using the chips (or 'All').
  3. 3Tap a move to see its illustration, numbered how-to steps, form cues and common mistakes.
  4. 4Tap Add to drop it into your session.
  • Search also matches muscle names, so 'glute' finds every glute move.
Open Fitness & Body

Body measurements

Weight, body fat and tape measurements over time.

  1. 1Open Fitness & Body and switch to the Body tab.
  2. 2Tap Add entry and fill in whatever you have — nothing is required.
  3. 3Charts build automatically as entries accumulate.
Open Fitness & Body

Progress photos

Private before/after photos stored against your account.

  1. 1Open More → Progress Photos.
  2. 2Take or upload a photo and tag the date.
  3. 3Use the compare view to put two dates side by side.
Open Progress Photos

5. Food and macros

Photograph a meal, check the numbers, save it. Your daily totals build themselves.

Logging a meal

AI reads the plate or the barcode and returns calories, protein, carbs and fat.

  1. 1Open Food and tap the big camera button (Add my meal).
  2. 2Photograph the meal, or scan the packet's barcode.
  3. 3Wait a few seconds — the app names the food and estimates the macros.
  4. 4Check the review sheet: adjust servings eaten, edit any number, or fix the item list.
  5. 5Tap Save.
  • Changing 'servings eaten' recalculates every number automatically.
  • Tap 'How this was calculated' to see exactly how per-serving values became totals.
  • If a number looks wrong, the app warns you and offers Auto-fix; Undo reverses it in one tap.

Demo · Logging a meal from a photo

Food

  • Breakfast420 kcal
  • LunchNot logged
Quick add
Open Food

Fixing a photo

Retake, crop, rotate or remove the picture before saving.

  1. 1In the review sheet, use Retake photo to shoot again.
  2. 2Use Crop & rotate to straighten or trim it.
  3. 3Use Remove photo to keep the meal but drop the picture.
  4. 4Use Rescan to run the scan again — choose barcode or photo mode.
Open Food

Recents and favorites

Re-log the meals you eat all the time in one tap.

  1. 1On Food, tap Add meal.
  2. 2Use the Recent row for anything you logged in the last few days.
  3. 3Tap the star on a meal to keep it in Favorites.
  4. 4Pick one and adjust the portion — the macros scale for you.
  • The food diary groups everything by day and meal with a macro summary per day.
  • Scanned foods are cached, so repeat scans still work with a poor connection.
Open Food

Macro goals and the day view

Daily targets, plus one timeline showing food and workouts together.

  1. 1On Food, open the Goals card and set calories, protein, carbs and fat.
  2. 2Tap Save — progress rings fill as you log meals.
  3. 3Scroll to the day timeline to see meals and workouts in one list.
  4. 4Tap any row to quick-edit its macros inline, or use bulk edit for several at once.
Open Food

Meal photo storage

Control how long photos are kept.

  1. 1Open the meal photo settings from the Food page.
  2. 2Pick a retention window: 7, 30 or 90 days.
  3. 3Review the storage breakdown chart and the history log of deletions and exports.
Open Food

6. Safety and reference tools

Reference information to discuss with a clinician — never a clearance to combine anything.

Interaction checker

Flags documented interactions between the things in your stack.

  1. 1Open More → Interaction Checker.
  2. 2It loads your current stack automatically; add extra items to test a 'what if'.
  3. 3Read each flag — severity, the reason, and the source it came from.
  4. 4Tap a source link to read the original reference.
  • A flag is a conversation starter for your doctor or pharmacist, not a verdict.
  • No flag does not mean 'safe' — absence of evidence isn't evidence of absence.
Open Interaction Checker

Dose calculators

Reconstitution, peptide dosing and TRT arithmetic.

  1. 1Open More → Dose Calculators.
  2. 2Pick the calculator you need.
  3. 3Enter vial strength, the volume of water you're adding, and your target dose.
  4. 4Read off the units on the syringe.
  • The calculator does the math you type in. It doesn't decide your dose.
Open Calculators

Compound library

Reference pages for 450+ compounds with sourced information.

  1. 1Open More → Compound Library.
  2. 2Search or browse by goal or category.
  3. 3Each page covers what it is, typical timing, half-life, and cited sources.
Open Library

Side effects and safety notes

Log how you feel and spot patterns over time.

  1. 1Open More → Side Effects.
  2. 2Log the effect, severity and date.
  3. 3Review the Safety page for notes tied to what's in your stack.
Open Side Effects

Injection site rotation

A body map that tracks where you last injected.

  1. 1Open More → Injection Sites.
  2. 2Tap the site you used after a dose.
  3. 3The map shades recently used sites so you rotate properly.
Open Injection Sites

Pill identifier

Work out what a loose tablet or capsule is from its look and markings.

  1. 1Open More → Pill identifier.
  2. 2Enter the imprint, color and shape, or photograph the pill.
  3. 3Check the suggested matches against the packaging before you take anything.
  • Matches are informational — confirm with your pharmacist if there's any doubt.
Open Pill identifier

7. Tracking and progress

Everything that turns your logs into something you can read.

Check-ins

Quick ratings for energy, sleep, mood and anything else you follow.

  1. 1Open More → Check-ins.
  2. 2Rate the day on the sliders and add a note.
  3. 3Ratings appear on Insights alongside your doses and workouts.
Open Check-ins

Blood work

Store lab results and watch markers move.

  1. 1Open More → Blood Work.
  2. 2Add a panel with the date and each marker's value.
  3. 3Charts show the trend and flag out-of-range values.
Open Blood Work

Cycles

Run a compound for a set number of weeks with an on/off pattern.

  1. 1Open More → Cycles.
  2. 2Create a cycle, choose the compound, length and any off-weeks.
  3. 3Today follows the cycle automatically — no manual pausing.
Open Cycles

Costs

What your routine actually costs each month.

  1. 1Open More → Costs.
  2. 2Enter what you paid and how long a container lasts.
  3. 3The page works out cost per dose, per week and per month.
Open Costs

Insights and adherence

Charts tying doses, workouts, food and how you feel together.

  1. 1Open More → Insights for the charts.
  2. 2Open Adherence for your consistency score by compound.
  3. 3Use the date range control to zoom in on a period.
Open Insights

8. AI coach and plans

Ask questions in plain language, or have a starting routine drafted for you.

AI Coach

A chat that can see your stack and answer questions about it.

  1. 1Open More → AI Coach.
  2. 2Type a question — 'why am I taking this?', 'should these be split?'
  3. 3Answers stream back with reasoning; ask follow-ups in the same thread.
  • It's informational. Anything clinical goes to your doctor first.
Open AI Coach

AI Plan

A drafted routine based on your goals.

  1. 1Open More → AI Plan.
  2. 2Pick your goals and what you already take.
  3. 3Review the draft, remove anything you don't want, then add the rest to your stack.
Open AI Plan

Stack templates

Pre-built routines you can adopt in one tap.

  1. 1Open More → Templates.
  2. 2Browse by goal, open one to see what's inside.
  3. 3Tap Add to stack, then edit doses and times to suit you.
Open Templates

9. Reports, exports and sharing

Getting your data out — for your doctor, your records, or another app.

Doctor report

A one-page summary of your routine to hand to a clinician.

  1. 1Open More → Doctor Report.
  2. 2Choose the date range to cover.
  3. 3Generate, then print or save as PDF.
Open Doctor Report

Export your data

A full copy of everything you've entered.

  1. 1Open More → Export.
  2. 2Pick what to include and the format.
  3. 3Download the file — it's yours to keep.
Open Export

10. Dashboard, dose log and plans

The shortcut grid, the record of every dose you actually took, and the planner that shows how a dose builds up and fades.

The Dashboard shortcut grid

One screen of tiles that opens every part of the app.

  1. 1Open Dashboard from the bottom bar or side bar.
  2. 2The top group — Today, Timeline, Stack, Reminders, Food, Fitness, Journal — is the everyday set.
  3. 3The second group holds the deep-dive tools: AI Plan, AI Coach, Health, Labs, Charts, Research, Full history, Dosing plan, Cycles, Costs, Doctor report, Templates and Export.
  4. 4Tap any tile to open that screen; tiles marked with a Pro badge need a paid plan.
  • The Dashboard is the fastest way to reach anything that isn't on the five-slot bottom bar.
  • Under the grid you'll find your consistency squares and stat cards — tap one to open the full chart.
Open Dashboard

The dose log

A record of the exact time, amount and route of every dose you take.

  1. 1On Today, tap the circle next to a dose, or tap 'Log dose' on the dose card.
  2. 2Confirm the time — it defaults to now, and you can change it if you're logging late.
  3. 3Enter the amount you actually took if it was different from the planned dose.
  4. 4Pick the route (injection, oral, nasal, topical) and add a note if you want.
  5. 5Save. The entry appears on Today and on the matching day in Timeline.
  • Logging an injection also updates injection-site rotation and reduces the doses left in that vial.
  • Logged doses feed adherence, streaks and the active-levels chart, so backdating a late dose keeps everything honest.

Demo · Logging a dose with time and route

Today

  • Semaglutide0.5 mg09:00
Log dose
Open Today

Dosing plan

A model of the dose and interval you're already on: peak, trough, build-up and fade.

  1. 1Open Dashboard → Dosing plan.
  2. 2Pick a compound from your stack.
  3. 3Enter the dose amount and how often you take it.
  4. 4Read the chart: it shows how levels rise between doses, the high point, the low point before the next dose, and when levels fall away if you stop.
  5. 5Save the scenario if you want to come back to it.
  • This is a maths model of what you entered — it never suggests a dose and it isn't medical advice.
  • Compounds without published half-life data show no curve on purpose, rather than an invented number.

Demo · Modelling a dose and interval

Dosing plan

  • Pick a compoundFrom your stack
Open Dosing plan

Journal

Free-text notes for each day, plus the list of alarms your phone has actually scheduled.

  1. 1Open Dashboard → Journal.
  2. 2Tap the day you want and write your entry — how you felt, what changed, anything worth remembering.
  3. 3Save. Entries are stored to your account, so they're there on every device.
  4. 4The 'Upcoming reminders' card below shows the refill, cycle and check-in alerts your phone has queued.

Demo · Writing a journal entry

Journal

  • TodayNo entry yet
  • YesterdaySlept badly, still trained
Open Journal

11. Pro research and full history

Two paid screens: the research workspace behind every half-life figure, and your complete dose history with charts.

Research library

The evidence and citations behind each compound, plus your own bookmarks and notes.

  1. 1Open Dashboard → Research (Pro).
  2. 2Search or browse to a compound.
  3. 3Read the evidence tier — human clinical, preclinical, estimated, or not applicable — and the sources behind it.
  4. 4Tap the bookmark icon to save a compound to your reading list.
  5. 5Add a private note to keep your own read on the evidence.
  • Where no published human data exists, the app shows nothing rather than a guessed number.
Open Research library

Full history (premium timeline)

Your entire dose history, filtered and charted, with no cut-off.

  1. 1Open Dashboard → Full history (Pro).
  2. 2Choose a date range and, if you want, a single compound.
  3. 3Read weekly adherence and dose-time consistency below the list.
  4. 4Scroll the history — free plans stop at recent weeks, Pro goes back to your first dose.
Open Full history

12. Account, billing and privacy

Sign-in methods, plans, devices, language, appearance, and how to leave with your data.

Google, Apple and email on one account

Connect more than one login so you never end up with two separate accounts.

  1. 1Open More → Sign-in methods.
  2. 2You'll see every login already connected to this account.
  3. 3Tap Connect Google or Connect Apple to add the other one.
  4. 4Approve it with the provider — you come straight back, still signed in.
  5. 5From then on either button signs you into this same stack and history.
  • Signing up with Google and later with Apple creates two accounts, because the providers hand us different email addresses. Connecting them here is the fix.
  • You can disconnect a method any time, as long as one is left.
  • Already have two accounts with data in both? Email support@doseroutine.com and we'll merge them.
Open Sign-in methods

Free vs Pro

What you get without paying, and what upgrading adds.

  1. 1Dose reminders, your schedule and the interaction checker are free.
  2. 2Pro unlocks the AI coach and plans, advanced insights and unlimited history.
  3. 3Open More → Upgrade to see current pricing.
  4. 4On iPhone or Android, use 'Restore purchases' in More if a subscription doesn't show up.
See plans

Language and appearance

Switch language, or change theme and text size.

  1. 1Open More.
  2. 2Use the Language card to change language.
  3. 3Use the Appearance section for light/dark theme and text size.
Open More

Privacy and deleting your account

Who can see your data, and how to remove it permanently.

  1. 1Your stack, doses, labs and notes are readable only by your account.
  2. 2Nothing is sold or shared with advertisers.
  3. 3To leave: export your data first, then use Delete account at the bottom of More.
  4. 4Deletion is permanent and removes your records from the connected services too.
Open More

13. Troubleshooting

The handful of things that go wrong most often, and the fix for each.

Reminders aren't arriving

Almost always notification permission, quiet hours, or timezone.

  1. 1Check your phone's system settings allow notifications for DoseRoutine.
  2. 2Open More → Reminders and confirm push is on.
  3. 3Check quiet hours aren't covering the dose time.
  4. 4Confirm the reminder timezone matches where you are.
  5. 5Still nothing? Use 'Add to phone calendar' for alarms that don't depend on the app.
Open Reminders

Doses show at the wrong time

Your reminder timezone is out of sync with where you are.

  1. 1Open More → Reminders.
  2. 2Tap 'Use device' on the timezone card.
  3. 3Reopen Today — times shift to the corrected zone.
Open Reminders

Something won't delete

Deletes need the confirm step to go through.

  1. 1Open the item in Stack and tap Delete.
  2. 2Confirm in the dialog that appears — closing it cancels the delete.
  3. 3If it's still listed, pull to refresh; Today and Timeline update with it.
Open Stack

A scan failed or read the wrong thing

Lighting, glare and curved labels are the usual causes.

  1. 1Read the plain-English reason shown under the error.
  2. 2Tap Retry, or Retake photo with better light and the label flat.
  3. 3For packaged food, try barcode mode instead of photo mode.
  4. 4You can always enter the numbers by hand and save.
Open Scanner

I paid but Pro isn't active

The purchase needs to be linked to this device.

  1. 1Open More and tap 'Restore purchases'.
  2. 2Wait a minute and try once more if nothing changes.
  3. 3Still stuck? Email support@doseroutine.com with the store receipt.
Open More

Frequently asked questions

What does the DoseRoutine instruction manual cover?

The manual walks through every part of the app: initial setup, logging daily doses, setting reminders, tracking fitness and food, using safety tools like the interaction checker, generating reports, and troubleshooting common problems. It's organized into numbered chapters, each with searchable step-by-step sections.

Can I search the manual instead of reading it top to bottom?

Yes. A search box at the top of the manual filters sections by keyword — for example 'reminder', 'meal', or 'delete' — so you can jump straight to the relevant steps without scrolling through unrelated chapters.

Can I save manual sections to read later?

If you're signed in, you can bookmark any section with the bookmark icon. Saved sections sync across your devices when you're online, or stay on the current device if you're offline, and you can filter the manual to show only your saved sections.

Does the manual replace the Help Center?

No. The manual is the complete, detailed reference for every feature, while the Help Center gives a shorter, one-page explanation per feature. Use the Help Center for a quick answer and the manual when you need the full step-by-step instructions.

What if the manual doesn't answer my question?

Email support@doseroutine.com and describe what you're trying to do. If you're signed in, you can also leave feedback directly on a manual chapter, which goes to the team that maintains the manual.

Looking for a short guide on one screen instead? The Help Center has a page per feature. Still stuck — email support@doseroutine.com.

DoseRoutine is a tracking and reference tool. It does not diagnose, prescribe, or replace your doctor or pharmacist.

Track this in your own routine

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