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Pal has a new layout. Today shows your day and a tip from Pal. Plan holds your three things for the week. Coach is where you chat, send voice notes or call Pal. Progress has your charts and your diary. Pals is where you cheer on your people.

It's now Today. Your calories, protein and Pal's tip are at the top. For the bigger picture, open Progress.

Open Progress, then Diary. To log something, tap the Log button on Today.

Tap the Log button, then "Check a product". Photo any product and Pal will rate it for you.

Vent has been retired. You can say anything to Pal in Coach, by text, voice note or a live call, and it's still private.

Your account and your logs are all still there. Pal 3.0 builds your plan in a new way, so it's worth checking your goals in You > Goals, and how Pal talks to you in You > How Pal talks to you.

In Coach, hold the mic to record and let go to send. A quick tap dictates instead. Tap the wave icon to talk to Pal live.

When you send a voice note, Pal answers with one too, and the text is shown under it. If you'd rather just read the reply, type your message instead.

Yes. When Pal suggests a meal or a workout, or works out what you ate, it shows up as a card. Tap Log it and it's saved.

Go to You > Injuries and niggles (or tell Pal in the chat). Pal will work around it, for example with upper-body work if your knee is sore.

Yes. Go to You > WhatsApp and follow the steps. It's the same Pal with the same memory, so you can switch between WhatsApp and the app.

Open Pals and tap Invite a Pal. You can say who they are (partner, friend, family or PT), then send the link however you like. If they already have Pal, they can type your 8-character code in Pals > Got a code?

You choose for each Pal. With Wins only (the default), they see your weekly plan progress, your streak and the wins you share. With Open book, they also see your plan, your meals, activities, weigh-ins (without the number), steps and sleep. They never see your chats with Pal or your photos, and your Pals can't see each other. See the full comparison.

When someone joins from your invite, they get 7 days of full access. You get 7 days too, unless you already have a paid subscription. The days are added automatically, on top of any trial you're on. You can earn them for up to 10 Pals.

Open their card in Pals. Mute hides their messages and notifications, and they aren't told. Remove ends the connection for both of you. To report a message, open its message options and tap Report. It's hidden for you straight away, and we take a look.

Beast Mode turns Pal into a loud, sweary drill sergeant for one day. It's for a laugh and a kick up the backside. Turn it on in You > How Pal talks to you. It ends at midnight by itself. To stop it sooner, tap Switch off on the Beast Mode banner. Pal is tough on effort only, never on your body or weight.

It isn't offered if you're on GLP-1 medication, are pregnant or breastfeeding, have a condition your GP manages, or have told us about an eating disorder. That's to keep you safe. Push me is the next best thing.

The annual plan starts with 7 days free, if you're eligible. After that it's £49.99 a year. You can also pay £9.99 a month, which starts straight away with no trial. From 7 October to 5 November 2026, new annual subscribers get the Founding price instead: £24.99 a year, kept for as long as the subscription continues without a break, with the same 7 days free. Cancel any time in your App Store or Google Play settings, at least 24 hours before the trial ends if you don't want to be charged. Deleting the app or your account doesn't cancel your subscription.

Go to You > Settings > Health data connections. Pal reads your steps, workouts, sleep and weight so your targets go up on active days. It never writes to your health app.

Go to You > Settings > Delete account. Your account is deactivated straight away, and we keep your data for 30 days in case you change your mind: sign back in within 30 days and you carry on where you left off. After 30 days, your profile, logs, chats, voice notes, photos, and your Pals connections and messages are permanently deleted. Deleting your account doesn't cancel your subscription, so cancel it in the App Store or Google Play too. To clear just your chat history, use Clear chat in Coach. No app? See how to delete your account without it.