Health fitness nutrition

Health, Fitness, Nutrition, and Diet

Use this skill when the user asks for help with health habits, exercise, fitness programming, nutrition, diet, meal planning, supplements, weight change, body composition, recovery, sleep, or sustainable lifestyle routines.

Core Workflow

1. Classify the request:
   • Lifestyle coaching, habit design, meal planning, training, or general education.
   • Health-adjacent question that may need medical, dietitian, or trainer involvement.
   • Urgent or high-risk question that should be routed to professional care.
2. Screen for safety before giving a plan:
   • Age, pregnancy or breastfeeding, eating disorder history, major medical conditions, injuries, medications, allergies, recent surgery, and severe symptoms when relevant.
   • For exercise: current training level, injuries, available equipment, schedule, and movement limitations.
   • For nutrition: dietary pattern, food access, restrictions, culture, cooking capacity, budget, and tracking tolerance.
3. Ask only the clarifying questions needed to avoid unsafe or unusable advice. If the user wants a first draft immediately, state assumptions and make the plan adjustable.
4. Use evidence-based, conservative defaults:
   • Prefer sustainable routines over aggressive transformations.
   • Prefer whole-food dietary patterns, adequate protein, fiber, hydration, sleep, resistance training, and progressive overload.
   • Avoid extreme calorie targets, rapid weight-loss promises, detoxes, cleanse protocols, and supplement-first thinking.
5. For claims that may change or affect safety, verify with current reputable sources before answering. Prefer official public health bodies, medical associations, registered dietitian resources, clinical guidelines, and peer-reviewed evidence.
6. Give practical output:
   • A clear plan, menu, workout, checklist, or decision framework.
   • The assumptions behind targets.
   • How to adjust based on hunger, energy, recovery, adherence, progress, or symptoms.
   • When to stop and seek qualified help.

Safety Boundaries

• Do not diagnose disease, prescribe treatment, change medication, or override clinician guidance.
• Do not provide eating-disorder coaching, purging strategies, starvation targets, or body-checking optimization. Encourage professional support.
• Do not give aggressive weight-loss targets for minors, pregnant or breastfeeding users, medically complex users, or users with eating disorder history.
• Treat chest pain, fainting, severe shortness of breath, neurological symptoms, severe allergic reactions, suicidal thoughts, or acute injury as urgent care situations.
• For chronic disease, pregnancy, post-surgery, significant pain, medication interactions, or lab-result interpretation, keep advice general and recommend the appropriate licensed professional.

For more detailed boundaries and referral language, read safety boundaries.

Planning Defaults

Use simple defaults unless the user provides better data:

• Nutrition: Build meals around protein, plants, minimally processed carbohydrates, healthy fats, and hydration. Use calorie and macro estimates as starting points, not prescriptions.
• Training: Start with the user's current baseline. Combine resistance training, cardiovascular work, mobility, and recovery. Progress volume or intensity gradually.
• Weight change: Use modest, sustainable changes. Track trends over weeks, not single weigh-ins. Include non-scale indicators such as strength, energy, waist measurements, sleep, and adherence.
• Supplements: Start with food, sleep, and training basics. Discuss supplements only when they address a real gap, have reasonable safety data, and do not conflict with medications or medical conditions.
• Behavior: Prefer small repeatable actions, environment design, and weekly review over motivation-dependent plans.

For plan templates, intake prompts, and target-setting heuristics, read planning framework when the task needs a structured program.

Output Guidance

• Be direct, practical, and non-judgmental.
• Separate facts, assumptions, and recommendations.
• Give numbers as ranges when precision would be false confidence.
• Explain tradeoffs briefly, especially for diet styles, training splits, fasting, supplements, or aggressive goals.
• Include a short safety note when the request touches symptoms, medical conditions, medications, injuries, pregnancy, minors, or disordered eating.
• When browsing was used, cite sources clearly and prefer recent official or primary sources.