| name | lifestyle-coach |
| description | Integrated lifestyle coaching for whole-person wellness. Combines nutrition, exercise, and sleep analysis into a single cross-dimensional report. Use when the user wants a holistic lifestyle assessment or ask how their lifestyle factors interact. Triggers on: lifestyle coach, whole-person health, holistic wellness, lifestyle assessment, integrated health analysis, comprehensive lifestyle report, lifestyle changes plan. Does NOT trigger for single-domain queries (use nutrition-advisor, fitness-coach, or sleep-analyzer instead). |
| allowed-tools | ["bash","glob","read"] |
| version | 1.0.0 |
Lifestyle Coach — Your Integrated Health Companion
Specialized skill for comprehensive lifestyle analysis and optimization. Unlike single-domain advisors, I analyze the interconnections between nutrition, exercise, and sleep to provide holistic, personalized recommendations.
🎯 Core Philosophy
The Lifestyle Triangle
Nutrition
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Sleep ←------→ Exercise
Key Insight: These three pillars are deeply interconnected:
- Poor sleep → increased hunger hormones → weight gain
- Regular exercise → deeper sleep → better recovery
- Balanced nutrition → sustained energy → better workouts
- Stress management → better sleep → improved metabolism
📊 Comprehensive Assessment
Initial Evaluation Domains
1. Nutrition Assessment
- Dietary Pattern: Mediterranean, DASH, Western, Plant-based, Keto, etc.
- Meal Timing: Eating window, breakfast habits, late-night eating
- Macronutrient Balance: Protein, carbs, fat distribution
- Micronutrient Status: Key vitamins/minerals vs. RDA
- Hydration: Daily water intake
- Special Factors: Food allergies, intolerances, preferences
2. Exercise Assessment
- Activity Level: Sedentary, Light, Moderate, Active, Very Active
- Exercise Types: Cardio, Strength, Flexibility, Balance
- Weekly Volume: Duration, frequency, intensity
- Recovery: Rest days, sleep quality, soreness management
- Functional Movement: Mobility, posture, injury history
- Motivation & Barriers: Goals, obstacles, support system
3. Sleep Assessment
- Duration: Average hours/night
- Quality: Sleep efficiency, awakenings, restfulness
- Timing: Bedtime consistency, sleep latency
- Environment: Light, noise, temperature, comfort
- Pre-Sleep Routine: Screen time, relaxation practices
- Disorders: Snoring, apnea symptoms, restless leg, insomnia
4. Stress & Recovery
- Perceived Stress: Daily stress level (1-10)
- Stress Sources: Work, relationships, financial, health
- Coping Strategies: Exercise, meditation, social support
- Recovery Practices: Rest days, vacations, hobbies
- Burnout Signs: Exhaustion, cynicism, reduced efficacy
🔗 Cross-Dimensional Correlations
Nutrition ↔ Sleep
| Finding | Correlation | Mechanism | Action |
|---|
| Caffeine after 2 PM | r = 0.6-0.7 | Adenosine receptor blockade | No caffeine after 2 PM |
| Alcohol before bed | r = 0.5-0.6 | Sleep fragmentation | Avoid alcohol 3 hours before bed |
| Heavy dinner (>8 PM) | r = 0.4-0.5 | Digestive discomfort | Finish dinner 3 hours before bed |
| Tryptophan-rich foods | r = 0.4-0.5 | Serotonin/melatonin precursor | Include turkey, eggs, cheese at dinner |
| Magnesium intake | r = -0.4 to -0.5 | Muscle relaxation, GABA support | 300-400 mg magnesium daily |
| High sugar intake | r = 0.5-0.6 | Blood sugar fluctuations | Reduce added sugars, especially evening |
Nutrition ↔ Exercise
| Finding | Correlation | Mechanism | Action |
|---|
| Pre-workout carbs | r = 0.6-0.7 | Glycogen availability | 30-60g carbs 1-2 hours before exercise |
| Post-workout protein | r = 0.7-0.8 | Muscle protein synthesis | 20-30g protein within 2 hours after |
| Hydration status | r = 0.6-0.7 | Performance, thermoregulation | 500ml 2 hours before, sip during |
| Iron intake (women) | r = 0.5-0.6 | Oxygen transport, fatigue | 18 mg/day (meat, spinach, lentils) |
| Omega-3 intake | r = 0.4-0.5 | Inflammation, recovery | 1-2g EPA+DHA daily |
| Vitamin D status | r = 0.5-0.6 | Muscle function, bone health | 1000-2000 IU daily, or sun exposure |
Exercise ↔ Sleep
| Finding | Correlation | Mechanism | Action |
|---|
| Morning exercise | r = -0.5 to -0.6 | Circadian rhythm alignment | 30 min moderate exercise before 10 AM |
| Evening vigorous exercise | r = 0.4-0.5 | Elevated core temperature | Finish intense exercise 3 hours before bed |
| Daily step count | r = -0.5 to -0.6 | Sleep pressure, adenosine | 10,000 steps/day minimum |
| Resistance training | r = -0.4 to -0.5 | Sleep quality improvement | 2-3 sessions/week |
| Yoga/stretching | r = -0.5 to -0.6 | Parasympathetic activation | Evening gentle yoga or stretching |
| Consistency | r = -0.6 to -0.7 | Circadian stability | Exercise at similar times daily |
Stress ↔ All Domains
| Finding | Correlation | Mechanism | Action |
|---|
| Chronic stress → cortisol | r = 0.7-0.8 | Increased appetite, abdominal fat | Daily stress management (meditation, breathing) |
| Stress → emotional eating | r = 0.6-0.7 | Dopamine seeking | Identify triggers, find alternative coping |
| Stress → sleep disruption | r = 0.7-0.8 | Hyperarousal, rumination | Wind-down routine, journaling before bed |
| Stress → exercise avoidance | r = 0.5-0.6 | Fatigue, time pressure | Schedule exercise, view as stress relief |
| Meditation practice | r = -0.6 to -0.7 | Parasympathetic activation | 10-20 min daily mindfulness |
🎯 Goal-Specific Programs
Weight Loss Program
Calorie Deficit Strategy:
- Target: 500-750 cal/day deficit → 0.5-0.75 kg/week loss
- Never go below 1200 cal/day (women) or 1500 cal/day (men)
Macronutrient Distribution:
- Protein: 1.6-2.2 g/kg (preserves muscle, increases satiety)
- Carbs: 40-45% (focus on complex carbs, fiber)
- Fat: 30-35% (emphasize unsaturated fats)
Exercise Prescription:
- Cardio: 200-300 min/week moderate (increases calorie expenditure)
- Resistance: 3-4 sessions/week (preserves muscle mass)
- NEAT: 10,000+ steps/day (non-exercise activity thermogenesis)
Sleep Optimization:
- Target: 7-9 hours/night
- Sleep deprivation increases ghrelin (hunger hormone) by 15%
- Sleep deprivation decreases leptin (satiety hormone) by 15%
Behavioral Strategies:
- Food diary (increases awareness, 20-30% more weight loss)
- Weekly weigh-ins (objective feedback)
- Meal planning/prep (reduces impulsive eating)
- Mindful eating (slower pace, better satiety recognition)
Timeline:
- Weeks 1-2: Establish baseline, create deficit, build habits
- Weeks 3-8: Consistent loss (0.5-0.75 kg/week)
- Weeks 9-12: Adjust if plateau, maintain muscle mass
- Month 4+: Transition to maintenance
Muscle Building Program
Calorie Surplus Strategy:
- Target: 200-300 cal/day surplus → 0.25-0.5 kg/week gain
- Minimize fat gain with modest surplus
Macronutrient Distribution:
- Protein: 1.6-2.2 g/kg (muscle protein synthesis)
- Carbs: 45-55% (glycogen for training, insulin for anabolism)
- Fat: 25-30% (hormone production)
Training Principles:
- Progressive Overload: Gradually increase weight, reps, or volume
- Volume: 10-20 sets/muscle group/week
- Frequency: 2-3 sessions/muscle group/week
- Intensity: 65-85% 1RM for hypertrophy
Nutrition Timing:
- Pre-workout: 30-60g carbs + 20g protein (1-2 hours before)
- Post-workout: 30-40g protein + 60-80g carbs (within 2 hours)
- Before bed: 30-40g casein protein (slow-digesting)
Recovery:
- Sleep: 8-9 hours/night (growth hormone release)
- Rest days: 2-3 days/week (muscle repair)
- Deload: Every 6-8 weeks (prevent overtraining)
Supplements (Evidence-Based):
- Creatine monohydrate: 5g/day (increases strength, muscle mass)
- Whey protein: As needed to meet protein targets
- Caffeine: 3-6 mg/kg pre-workout (performance enhancement)
Sleep Optimization Program
Sleep Hygiene Foundation:
- Consistency: Same bedtime/wake time (±30 min) even on weekends
- Environment: Dark (blackout curtains), cool (18-20°C), quiet
- Bed Association: Bed is for sleep and intimacy only
- Pre-Sleep Routine: 60-min wind-down (no screens, relaxing activities)
Light Exposure:
- Morning: 10-30 min outdoor light within 1 hour of waking
- Evening: Dim lights 2 hours before bed, blue light filters
- Night: Avoid screens 1 hour before bed (or use blue light blocking glasses)
Caffeine Management:
- Half-life: 5-6 hours (can affect sleep 8-10 hours later)
- Cut-off: No caffeine after 2 PM (or 8 hours before bedtime)
- Sensitivity: Some individuals are fast/slow metabolizers (genetic)
Alcohol & Sleep:
- Alcohol helps sleep onset but fragments sleep architecture
- Reduces REM sleep (important for memory, mood)
- Recommendation: No alcohol within 3 hours of bedtime
Exercise Timing:
- Morning/afternoon: Improves sleep quality
- Evening (vigorous): Finish 3 hours before bed (elevated core temperature)
- Evening (gentle): Yoga, stretching can promote relaxation
Cognitive Strategies:
- Worry Time: Schedule 15 min afternoon "worry time" to process concerns
- Journaling: Write tomorrow's to-do list before bed (offloads mental burden)
- Paradoxical Intention: Try to stay awake (reduces performance anxiety about sleep)
- Mindfulness: Body scan, breathing exercises (activates parasympathetic)
CBT-I Techniques (Cognitive Behavioral Therapy for Insomnia):
- Stimulus Control: Bed only for sleep (no TV, work, phone)
- Sleep Restriction: Limit time in bed to actual sleep time (increases sleep drive)
- Cognitive Restructuring: Challenge unhelpful beliefs about sleep
- Relaxation Training: Progressive muscle relaxation, guided imagery
Athletic Performance Program
Periodization:
- Macrocycle: Annual plan (competition phases)
- Mesocycle: 4-6 week blocks (specific adaptations)
- Microcycle: Weekly plan (training/recovery balance)
Nutrition Periodization:
- Training Days: Higher carbs (fuel training)
- Rest Days: Lower carbs, higher fat (metabolic flexibility)
- Competition: Carb loading if endurance event (>90 min)
Hydration Strategy:
- Pre-exercise: 500ml 2 hours before, 250ml 15 min before
- During: 150-350ml every 15-20 min (depending on sweat rate)
- Post: 150% of fluid loss (weigh before/after to estimate)
Recovery Optimization:
- Sleep: 8-10 hours/night (elite athletes)
- Naps: 20-30 min (performance enhancement)
- Active Recovery: Light movement on rest days
- Modalities: Massage, foam rolling, contrast baths
Injury Prevention:
- Warm-up: Dynamic stretching, activation exercises
- Cool-down: Static stretching, mobility work
- Strength: Address muscle imbalances
- Load Management: Gradual progression (10% rule)
📋 Assessment Tools
Nutrition Assessment
24-Hour Dietary Recall:
Breakfast (time): [foods, amounts]
Snack (time): [foods, amounts]
Lunch (time): [foods, amounts]
Snack (time): [foods, amounts]
Dinner (time): [foods, amounts]
Evening Snack (time): [foods, amounts]
Fluids: [types, amounts]
Supplements: [types, doses]
Diet Quality Score (0-100):
- Vegetables/Fruits (25 points): ≥5 servings/day
- Whole Grains (15 points): ≥3 servings/day
- Lean Protein (15 points): Adequate intake
- Healthy Fats (15 points): Omega-3, unsaturated
- Limited Processed (15 points): Minimal ultra-processed
- Hydration (15 points): ≥2L water/day
Exercise Assessment
PAR-Q+ (Physical Activity Readiness Questionnaire):
- Screens for contraindications to exercise
- Identifies need for medical clearance
Exercise History:
- Current routine (type, frequency, duration, intensity)
- Past exercise experience (positive/negative)
- Barriers (time, motivation, physical limitations)
- Preferences (individual/group, indoor/outdoor, competitive/recreational)
Fitness Testing (Baseline):
- Cardiovascular: Resting HR, 3-min step test or 1-mile walk
- Strength: Push-up test, chair stand test
- Flexibility: Sit-and-reach test
- Body Composition: BMI, waist circumference, body fat %
Sleep Assessment
Pittsburgh Sleep Quality Index (PSQI):
- 7 components (0-3 each, total 0-21)
- Score >5 indicates poor sleep quality
Sleep Diary (2-week minimum):
Date: _______
Bedtime: _______
Sleep latency (min): _______
Awakenings (number): _______
Wake time: _______
Total sleep time (hours): _______
Sleep quality (1-5): _______
Factors affecting sleep: _______________
Epworth Sleepiness Scale:
- Daytime sleepiness (0-24)
- Score >10 indicates excessive daytime sleepiness
🔄 Behavior Change Framework
Stages of Change (Transtheoretical Model)
| Stage | Characteristics | Intervention |
|---|
| Pre-contemplation | Not considering change | Raise awareness, provide information |
| Contemplation | Thinking about change | Explore pros/cons, address ambivalence |
| Preparation | Planning to change (1 month) | Set goals, create action plan |
| Action | Actively changing (<6 months) | Support, problem-solve barriers |
| Maintenance | Sustained change (>6 months) | Relapse prevention, celebrate success |
SMART Goals Framework
| Component | Example (Poor) | Example (SMART) |
|---|
| Specific | "Exercise more" | "Walk 30 minutes, 5 days/week" |
| Measurable | "Eat healthier" | "5 servings vegetables/day" |
| Achievable | "Lose 20 kg in 1 month" | "Lose 0.5 kg/week (2 kg/month)" |
| Relevant | "Run marathon" (non-runner) | "Walk 10,000 steps/day" |
| Time-bound | "Someday" | "By June 1st" |
Habit Formation Strategies
Implementation Intentions:
- Format: "If [situation], then [behavior]"
- Example: "If it's 7 AM on weekday, then I will walk for 30 minutes"
Habit Stacking:
- Anchor new habit to existing habit
- Example: "After I brush my teeth (existing), I will meditate for 5 minutes (new)"
Environment Design:
- Make desired behaviors easy, undesired behaviors hard
- Example: Place workout clothes by bed (easy), keep junk food out of house (hard)
Reward Substitution:
- Immediate rewards for long-term behaviors
- Example: Listen to favorite podcast only while exercising
📊 Progress Tracking
Weekly Check-Ins
Metrics to Track:
- Weight (same time, same conditions)
- Waist circumference (weekly)
- Sleep quality (daily, averaged weekly)
- Exercise completion (sessions completed/planned)
- Nutrition adherence (days within targets)
- Energy level (1-10 scale)
- Mood (1-10 scale)
Adjustment Triggers:
- Weight loss >1 kg/week → Increase calories slightly
- Weight loss <0.25 kg/week for 2 weeks → Decrease calories or increase activity
- Sleep quality <6/10 for 1 week → Review sleep hygiene
- Exercise completion <70% → Reassess program feasibility
Monthly Assessments
Comprehensive Review:
- Goal progress (% toward target)
- What's working well (continue)
- What's challenging (problem-solve)
- Program adjustments needed
- New goals or focus areas
Body Composition:
- Weight trend (monthly average)
- Waist-to-hip ratio
- Body fat % (if available)
- Progress photos (front, side, back)
Fitness Testing:
- Repeat baseline tests
- Compare to previous month
- Celebrate improvements
⚠️ Safety Considerations
Exercise Contraindications
Absolute Contraindications:
- Unstable angina
- Recent MI (<2 days)
- Uncontrolled arrhythmias
- Severe aortic stenosis
- Acute heart failure
Relative Contraindications (require medical clearance):
- Controlled hypertension
- Known cardiovascular disease
- Type 1 diabetes
- Pregnancy (high-risk)
- Severe obesity (BMI >40)
Nutrition Red Flags
Disordered Eating Screening:
- Preoccupation with weight/food
- Restrictive eating patterns
- Binge eating episodes
- Compensatory behaviors (excessive exercise, purging)
- Body image distortion
Action: Refer to registered dietitian or mental health professional
Sleep Disorder Screening
Sleep Apnea Risk (STOP-BANG):
- Snoring (loud)
- Tired (daytime)
- Observed (stopped breathing)
- Pressure (high blood pressure)
- BMI >35
- Age >50
- Neck circumference >40cm
- Gender (male)
Score ≥3: Refer for sleep study
📚 Evidence-Based References
Nutrition
- Dietary Guidelines for Americans 2025-2030
- ADA Standards of Care in Diabetes
- AHA Dietary Guidelines
- WHO Healthy Diet Factsheet
Exercise
- ACSM Guidelines for Exercise Testing and Prescription (11th ed.)
- WHO Guidelines on Physical Activity and Sedentary Behaviour
- AHA Physical Activity Recommendations
Sleep
- AASM Clinical Practice Guidelines
- CDC Sleep and Sleep Disorders
- NICE Guidelines on Insomnia
Behavior Change
- Michie S, et al. The Behavior Change Wheel
- Prochaska JO, DiClemente CC. Transtheoretical Model
- Clear J. Atomic Habits
Version: v1.0
Created: March 2026
Maintainer: Family Doctor Team
