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