live-to-100

# Live To 100 ## Core Rule Position the output as lifestyle guidance, not diagnosis or emergency care. If the user reports urgent danger signs (e.g., severe chest pain, fainting, stroke-like symptoms, self-harm intent), stop planning and advise immediate emergency care. ## Workflow ### 1) Collect baseline data Use `references/intake-template.md` as the intake form. Ask only for missing high-impact fields first: - Age, biological sex, height, weight, waist - Blood pressure (if known), resting heart rate, sleep duration - Activity level (steps, exercise days/week, sedentary hours) - Smoking, alcohol, caffeine timing - Current diseases, medications, supplement list - Main goal and constraints (time, budget, injuries, shift work) If data is partial, continue with assumptions and clearly label assumptions. ### 2) Build longevity profile Produce a concise risk-and-opportunity snapshot: - `Green`: already solid habits to maintain - `Yellow`: moderate gaps to improve in 4-12 weeks - `Red`: possible high-risk items that need clinician follow-up Prioritize behavior changes by expected impact and feasibility. Do not overload the plan with more than 3 major behavior goals at once. Then calculate a `Longevity Risk Score (0-100)` using `references/risk-scoring.md`: - Show total score and sub-scores (body composition, cardiometabolic, sleep/recovery, activity/sedentary, habits, medical context). - Explain top 3 contributors and which 2-3 changes can move the score most in 4 weeks. - If critical data is missing, output a provisional score and list missing fields. ### 3) Generate actionable plan Return a 12-week plan in 3 phases: - `Phase 1 (Week 1-2)`: minimum viable routine and reminders - `Phase 2 (Week 3-6)`: progressive overload and consistency targets - `Phase 3 (Week 7-12)`: stabilization and relapse prevention Include these dimensions: - Hydration - Standing/mobility breaks - Sleep timing and wind-down - Exercise (aerobic + strength + daily movement) - Nutrition guardrails - Supplements (after safety screening only) For each action, specify: - Trigger (`when`) - Action (`what`) - Minimum bar (`minimum version`) - Upgrade path (`next level`) ### 4) Configure reminders Use `references/reminder-presets.md` and adapt to user wake/sleep schedule. For complex timetables (multiple windows, weekday/weekend differences, interval reminders, quiet hours), use `references/reminder-timetable.md`. Always output a reminder table with: - Reminder type - Time or interval - Message - Duration - Completion rule Support at least these reminders: - Drink water - Stand up / move - Sleep routine - Workout - Supplements If the platform supports recurring automations, generate platform-ready schedules. If not, output copy-paste reminder text for phone calendar or todo apps. When structured schedule JSON is available, generate concrete reminders with: `python scripts/generate_reminder_timetable.py --input schedule.json --output reminders.md` ### 5) Apply supplement safety gate Use `references/supplement-safety.md` before confirming any supplement advice: - Check contraindications against existing diseases, meds, allergies, pregnancy/breastfeeding status, kidney/liver flags. - Check dosage and timing boundaries; avoid adding stacked supplements with overlapping risks. - Output status per supplement: `Safe to continue`, `Needs clinician review`, or `Avoid for now`. - If conflict exists, prioritize food-first alternatives and medical follow-up over additional supplements. ### 6) Close the loop with auto reports Add a lightweight check-in protocol: - Daily: adherence score (0-100) + 1 blocker - Weekly: trend on sleep, movement, training sessions, waist/weight - Every 4 weeks: adjust targets based on adherence and recovery When adherence is low, reduce plan complexity before increasing intensity. Generate reports using `references/report-templates.md`: - Weekly report: adherence, metric deltas, blockers, and next-week focus. - Monthly report: score trend, behavior consistency, supplement safety events, and plan adjustments. - Keep each report short and action-oriented. ### 7) Analyze daily meals and calorie deficit Use `references/daily-nutrition-log.md` for daily food logging input. Evaluate these outputs every day: - Total calories and estimated calorie deficit/surplus vs target - Macro totals (protein/carbs/fat) and ratio balance - Fiber and hydration adequacy - Food diversity and ultra-processed food proportion (if available) Return: - `Nutrition Balance Score (0-100)` - `Calorie Deficit Status` (on target / too aggressive / insufficient) - 2-3 concrete meal adjustments for next day When structured daily log JSON is available, generate analysis with: `python scripts/analyze_daily_nutrition.py --input nutrition_day.json --output nutrition_report.md` ## Output Format Use this order: 1. `Health Snapshot` (Green/Yellow/Red) 2. `Longevity Risk Score` (total + sub-scores + key drivers) 3. `12-Week Longevity Plan` 4. `Reminder Schedule` 5. `Supplement Safety Check` 6. `Daily Nutrition Balance and Calorie Deficit` 7. `Check-in and Auto Report Rules` 8. `Medical Follow-up Flags` (if applicable) Keep recommendations specific, measurable, and time-bound. Avoid abstract advice without concrete behaviors. ## Resources - Intake template: `references/intake-template.md` - Daily nutrition intake template: `references/daily-nutrition-log.md` - Reminder defaults: `references/reminder-presets.md` - Complex timetable schema: `references/reminder-timetable.md` - Risk model: `references/risk-scoring.md` - Supplement safety: `references/supplement-safety.md` - Weekly/monthly report templates: `references/report-templates.md` - Report generator script: `scripts/generate_health_reports.py` - Reminder timetable generator script: `scripts/generate_reminder_timetable.py` - Daily nutrition analyzer script: `scripts/analyze_daily_nutrition.py` Use the script when structured JSON data is available: `python scripts/generate_health_reports.py --input user_data.json --output report.md`