How to use Zeitra

1 Getting started

Zeitra is free to download on iOS and Android. The first time you open it, a short onboarding builds your starting profile — it takes about two minutes.

1. Create your accountSign up with email. Your data is private and never sold — see the Privacy Policy.
2. Set your goalLose fat, build muscle, maintain, or simply feel better on shift. You can change this any time.
3. Add your basicsHeight, weight, age and activity level so Zeitra can estimate your calorie and macro targets.
4. Choose dietary needsHalal, vegan, vegetarian, keto, gluten-free, acne-safe, Ramadan and more — turn on what applies.
5. Allow notificationsSo Zeitra can nudge you for meals, caffeine cut-offs and hydration at the right time — and stay silent while you sleep.

2 Set your shift schedule

This is the step that makes Zeitra different. Instead of assuming you sleep at night, Zeitra asks how you actually work and anchors everything to your real sleep window.

Pick your pattern

• Fixed Night — the same nights every week.
• Rotating — 2-on-2-off, 12-hour, or swinging day/night blocks.
• Split Shifts — broken across the day with a gap in the middle.
• On-Call & Irregular — never the same twice; log shifts as they come.

Enter your typical start and end times and your sleep window. As your roster changes, open Shifts → Add shift to log the next one, and the whole plan re-times itself around it.

3 Read your daily fuel plan

Your home screen is your plan for the current day or shift. The circadian ring at the top shows where you are in your body clock; below it, your fuel windows are laid out in order.

The four windows

• Pre-shift — a slow-release meal for steady energy through the first hours.
• Mid-shift — lighter protein and hydration to stay sharp without a crash.
• Caffeine cut-off — the last safe time for coffee so it clears before you sleep.
• Recovery / sleep-prep — a wind-down meal that helps you settle, not stay wired.

Tap any window to see suggested foods, portion sizes and the macros behind them. Each card tells you why it's timed where it is.

4 Logging meals & the food library

Log what you actually eat so Zeitra can keep your plan honest and adapt it over time.

1. Search or scanFind foods in the 760+ offline whole-food library, or 3M+ branded items online, or scan a barcode.
2. Build a plateCombine foods and adjust portions; macros and calories update live as you go.
3. Save & reuseStar meals you eat often to log them again in one tap on your next shift.

Your dietary modes (halal, vegan, keto, etc.) filter suggestions automatically, so you only ever see foods that fit.

5 Train around fatigue

Working nights wrecks recovery if you train like it's a 9-to-5. Zeitra adjusts workout intensity to your last shift, sleep quality and circadian phase.

The exercise library

Browse 2,500+ exercises across 13 muscle groups, each with a video demo and step-by-step form cues you can have read aloud. Filter by level (beginner / intermediate / advanced), equipment, and primary or secondary muscle.

Your workout

• Follow a Push-Pull-Legs, full-body or beginner program — or build your own.
• Log sets, reps and weight as you go; rest timers keep you moving.
• On low-sleep days, Zeitra automatically dials volume and intensity back so you recover instead of digging a hole.

6 Caffeine & hydration

Caffeine is a tool, not a habit to fight. Zeitra gives you a real cut-off time based on caffeine's half-life and your sleep window — so a 4 AM coffee doesn't keep you awake at 8 AM.

Hydration targets are tuned to your shift length and intensity, with gentle reminders that respect your sleep — you'll never get a buzz at 3 PM when you're finally resting.

7 Sleep optimization

Sleep is where the gains and the health actually happen. Zeitra protects your sleep window and helps you fall asleep when the sun is up.

• Wind-down routine — light, food and screen guidance in the hour before sleep.
• Sleep optimizer — practical steps to shift your clock faster after a rotation change.
• Log your sleep — quick entries (or synced data) sharpen tomorrow's plan and your weekly report.

8 Ria, your AI coach

Ria is Zeitra's coach — a 3-layer engine that combines a deterministic circadian model, chrono-nutrition rules and Claude AI to personalize your plan and answer questions in plain language.

What Ria does

• Answers questions — "what should I eat at 3 AM?" or "I only slept 4 hours, should I train?"
• Re-plans on demand — swap a meal, change a goal, or adapt to a last-minute shift.
• Weekly reports — every week Ria reviews adherence, sleep, performance and body metrics, then tunes next week automatically.

Open the coach tab any time to chat. Ria is fast and shift-aware — sharper than a generic macro tracker and built for your hours.

9 Community & coaches

You're not the only one awake at 3 AM. Zeitra's community is built for people on the same hours.

• Community feed — share wins, ask questions, and follow others on your schedule.
• Challenges & leaderboards — stay motivated with friendly, shift-friendly goals.
• Coach marketplace (Premium) — work one-on-one with certified coaches who build custom plans and message you directly.

10 Settings, privacy & subscription

Your data

Zeitra treats your health data as private. You can review, export or delete your data from Settings → Privacy & data at any time. Read the full Privacy Policy and Terms of Service.

Notifications

Fine-tune which nudges you get — meals, caffeine, hydration, workouts and sleep — under Settings → Notifications. Zeitra schedules them around your sleep, never through it.

Managing your subscription

• Free is free forever. Pro and Premium are optional upgrades.
• Subscriptions are billed through the App Store, Google Play or Stripe, depending on how you signed up.
• Cancel any time from your store account or Settings → Subscription; you keep access until the end of the period.

11 Your first week

A few things that make the biggest difference when you're starting out:

• Log honestly for 7 days. Even rough logging gives Ria enough to start tuning your plan.
• Respect the caffeine cut-off. It's the single fastest way to sleep better after a night shift.
• Eat your pre-shift meal. Going in empty is what causes the 3 AM crash and the vending-machine spiral.
• Protect your sleep window. Treat it like a shift you can't miss — phone on do-not-disturb, room dark.
• Read your first weekly report. That's where Zeitra turns a week of data into next week's better plan.