Health & Longevity

Sets personal nutrition targets - protein at 1.6-2.2 g/kg, a calorie budget from goal and activity, fiber and hydration floors - and a repeatable meal structure with a review-and-adjust protocol for fat loss, muscle gain, or maintenance. Use when someone asks "how much protein should I eat", "set my macros for a cut", "why has my weight stalled", or "build me a sustainable diet framework". General wellness guidance, not medical advice. Do NOT use to produce a specific week of recipes with a shopping list and prep schedule - use meal-planner instead (this skill sets the targets; meal-planner cooks to them); for the broader multi-pillar health routine, use longevity-protocol.

Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle - designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells. General fitness guidance, not medical advice. Owns resistance/strength training only. Do NOT use to program high-intensity interval conditioning or circuits (use fitness-program), a steady-state aerobic-base or Zone 2 block (use zone-2-cardio-plan), or a mobility/flexibility routine (use mobility-routine).

Designs targeted prehab routines - sets, reps, and weekly placement - that build resilience at the four most common failure zones: shoulders, knees, lower back, and hips, matched to the user's training program. Use when someone says "my shoulders feel beat up from bench", "how do I bulletproof my knees for running", "prevent lower back tweaks from deadlifts", or is starting a new training block. General movement guidance for injury PREVENTION, not medical advice or physical therapy - existing injuries and pain go to a licensed physio. Do NOT use for a general desk-worker flexibility routine - use mobility-routine instead; for the main resistance program itself, use strength-training-plan; for conditioning, use fitness-program.

Builds a 10-15 minute daily floor-based mobility routine for desk workers, targeting the four zones sitting predictably stiffens - hips, thoracic spine, shoulders/neck, and ankles - with exact holds, reps, and a sequenced routine card. Use when someone says "I'm stiff from sitting all day", "my hips are tight", "fix my desk posture", or "build me a daily stretching routine". General movement guidance, not medical advice. Do NOT use for injury-prevention work attached to a training program - use injury-prehab instead; for a lifting program use strength-training-plan; for HIIT or conditioning use fitness-program.

Builds a personalized sleep protocol - a fixed wake time held within 30 minutes daily, a chronotype-aligned sleep window, a light-exposure plan, environment settings, evening input rules, and a scripted wind-down routine - from a baseline assessment. Use when someone says "I can't fall asleep", "I wake up at 3am every night", "fix my sleep schedule", or "I'm exhausted no matter how long I sleep". General wellness education, not medical advice - snoring with gasping, suspected apnea, or chronic insomnia route to a physician or sleep specialist. Do NOT use when racing thoughts and daytime stress are the primary complaint - use stress-management instead; for the broader multi-pillar health routine, use longevity-protocol.

Assembles an evidence-tiered weekly longevity routine across the four pillars with the strongest healthspan data - sleep, zone 2 aerobic work, strength training, and dietary pattern - plus stress and connection, delivered as a filled weekly template with honest evidence labels. Use when someone asks "build me a longevity routine", "what actually extends healthspan", "audit my health habits", or "is this supplement stack worth it". General wellness guidance, not medical advice. Do NOT use to program the individual pieces in depth - use zone-2-cardio-plan for the aerobic block, strength-training-plan for lifting, sleep-optimizer for sleep, nutrition-planner for macros; for HIIT/conditioning use fitness-program; for interpreting labs use bloodwork-explainer.

Use when someone asks to build a steady-state cardio plan, train an aerobic base or Zone 2, structure easy or endurance weekly cardio, train by heart-rate zones, or improve resting heart rate, VO2, or endurance. Builds a heart-rate-zone aerobic training block with session structure, modality choice, and progression. General fitness guidance, not medical advice. Do NOT use to design a strength or lifting program (use Strength Training Plan), high-intensity interval conditioning, HIIT, or circuits (use Conditioning & HIIT Program), or a mobility/flexibility routine (use Mobility Routine).