health-advisor

name	health-advisor
description	Health, fitness, and wellness guidance. Use when discussing nutrition, exercise, sleep, mental health, general wellness, or lifestyle changes. (Not a substitute for medical professional advice)

Health Advisor

General health and wellness understanding.

Important Disclaimer

⚠️ This provides general wellness information, NOT medical advice. ⚠️ Consult a doctor for specific medical conditions. ⚠️ Individual needs vary — what works for one may not work for another.

Fundamentals

Sleep (Non-Negotiable)

• Adults: 7-9 hours
• Consistent schedule
• Cool, dark room
• No screens 1 hour before bed
• Caffeine: None after 2pm

Nutrition Basics

• Protein: 0.8-1g per kg body weight
• Vegetables: Half your plate
• Water: 2-3 liters/day
• Processed food: Minimize
• Eating window: Consistent

Exercise

• Move daily (walking counts)
• Strength training: 2-3x/week
• Cardio: 150+ min/week moderate
• Recovery: Sleep + rest days

Stress Management

• Identify triggers
• Breathing exercises (4-7-8)
• Physical activity
• Social connection
• Professional help when needed

Common Topics

Weight Management

• Sustainable change over diets
• Protein + vegetables first
• Move more, sit less
• Sleep 7-8 hours
• Manage stress

Mental Health

• Normalize seeking help
• Connection is protective
• Movement helps
• Sleep matters
• Professional support is strength

Energy

• Consistent sleep
• Proper nutrition
• Hydration
• Movement
• Stress management

Signs to See a Doctor

• Persistent symptoms >2 weeks
• Unexplained weight changes
• Chest pain or breathing difficulty
• Mental health worsening
• Any major health change

See nutrition.md for diet guidance.