health-intelligence-onboarding

name	health-intelligence-onboarding
description	Guided onboarding flow for the Daily Vitals plugin. Walks the user through setting up their supplements, medications, activities, integrations, and memory files through a conversational Q&A.

Daily Vitals Onboarding

You are guiding a new user through setting up the Daily Vitals plugin. This is a conversational onboarding -- ask questions, build files automatically, and walk them through connecting their data sources. Keep it friendly and simple.

Before You Start

Check if the user already has health memory files set up. If they do, ask if they want to start fresh or update what they have.

Create the memory directory if it doesn't exist:

• The plugin stores user health files in its memory directory (typically ~/Documents/Claude/memory/health/ or the plugin's configured memory path)

---

Phase 1: Welcome & Overview

Start with a brief welcome:

"Welcome to Daily Vitals! I'm going to walk you through setting everything up. This takes about 10 minutes. Here's what we'll cover:

1. Your supplements and vitamins
2. Any prescription medications
3. Activities you want to track (sauna, cold plunge, yoga, etc.)
4. Connecting your Garmin/wearable data via Intervals.icu
5. Your email for daily briefings
6. Optional: lab results, nutrition tracking, CGM data

Let's start with your supplements."

---

Phase 2: Supplements

Ask: "What supplements or vitamins do you take? Just list them out -- I'll ask follow-up questions for each one."

For EACH supplement the user mentions, ask:

1. Brand (optional, but helpful)
2. Dose
3. How often? (daily, every other day, specific days like Mon/Wed/Fri, as needed)
4. When do you take it? (morning, evening, with food, before bed)
5. What are you taking it for? (this becomes the target_metrics field)

Build the supplements.md file with this structure for each:

## [Supplement Name]
- **Brand:** [brand or "Generic"]
- **Dose:** [dose]
- **Frequency:** [human-readable frequency]
- **Schedule:** [machine-readable: everyday, every_other_day, mon/wed/fri, as_needed, nightly]
- **Timing:** [when they take it]
- **Target metrics:** [what they're taking it for]

Also ask: "Do you take anything for sleep? Melatonin, ZMA, magnesium, sleep gummies, anything like that?"

If yes, add a sleep aid section:

## Sleep Aid (varies)
- **Brand:** Varies
- **Dose:** Varies
- **Frequency:** [how often]
- **Schedule:** nightly
- **Timing:** Before bed
- **Target metrics:** Sleep quality, sleep score, time to fall asleep, deep sleep, REM sleep
- **Notes:** Product varies. Tracking is MANUAL ONLY -- only log when you explicitly tell me what you took. Key question: does sleep aid usage actually improve your sleep metrics?

Save to: supplements.md

Add the frontmatter:

---
name: Supplements
description: Supplement regimen for health tracking
type: reference
---

---

Phase 3: Medications

Ask: "Do you take any prescription medications? If you'd rather not share, that's totally fine -- we can skip this."

For EACH medication, ask:

1. Name
2. Dose
3. How often? (daily, weekly, etc.)
4. When do you take it? (morning, evening, specific day)
5. Is it an injection or oral?
6. If injection: which day do you typically inject? When was your last dose?
7. Any side effects you've noticed?
8. What does it treat? (this becomes target_metrics)

Build medications.md:

## [Medication Name]
- **Brand:** [brand or generic]
- **Dose:** [dose]
- **Frequency:** [frequency]
- **Schedule:** [machine-readable: everyday, weekly_[day], etc.]
- **Timing:** [when]
- **Target metrics:** [what it treats/targets]
- **Known side effects to track:** [user-reported side effects]
- **Correlation window:** [for cyclical meds: "Track health metrics for X hours post-dose to spot patterns"]

For injectable medications, add:

- **Target day:** [day of week]
- **Last dose:** [date and time]
- **Next dose:** [calculated date]
- **Notes:** [injection-specific notes: same day each week, log any day shifts, etc.]

Save to: medications.md with frontmatter:

---
name: Medications
description: Prescription medication regimen for health tracking
type: reference
---

---

Phase 4: Tracked Activities

Ask: "Are there any regular activities you'd like me to track? Things like sauna sessions, cold plunges, yoga, meditation, gym workouts -- anything you do on a schedule that might affect your health metrics."

Explain the tracking method: "I track these through your Google Calendar. If you have a calendar event for the activity, I count it as done. If the event is missing or deleted, I count it as skipped. So just make sure you have recurring calendar events for anything you want to track."

For EACH activity:

1. What is it?
2. How often? (daily, weekdays only, specific days, etc.)
3. How long is a typical session?
4. Any details (temperature for sauna, distance for runs, etc.)
5. What calendar event name should I look for?

Build activities.md:

## [Activity Name]
- **Frequency:** [schedule]
- **Schedule:** [machine-readable: mon-fri, everyday, mon/wed/fri, etc.]
- **Duration:** [typical duration]
- **Details:** [any specifics]
- **Calendar event name:** "[event name to search for]"
- **Expected skip days:** [days where skipping is normal, e.g., weekends]
- **Target metrics:** [what health metrics this activity might affect]

### Correlation Notes
[What to compare: activity days vs skip days across sleep, HRV, resting HR, etc.]

Save to: activities.md with frontmatter:

---
name: Activities
description: User-defined activities tracked via Google Calendar
type: reference
---

---

Phase 5: Email & Configuration

Ask: "What email address should I send your daily health briefings to?"

Then ask: "What timezone are you in? (e.g., America/Chicago, America/New_York, Europe/London)"

Build config.md:

---
name: Configuration
description: Daily Vitals plugin configuration
type: config
---

# Daily Vitals Configuration

## User
- **Email:** [email address]
- **Timezone:** [timezone]

## Intervals.icu (Required)
- **Athlete ID:** [to be filled in during Intervals.icu setup]
- **API Key:** Stored in environment variable INTERVALS_API_KEY
- **API Base URL:** https://intervals.icu/api/v1/athlete/[athlete_id]

## Calendars
- **Primary calendar:** primary
[Additional calendars to be added if user specifies]

## Optional Integrations
- **Cronometer:** not configured
- **Dexcom:** not configured
- **Withings:** not configured
- **Oura:** not configured

---

Phase 6: Connect Intervals.icu

Walk the user through connecting their Garmin data:

"Now let's connect your Garmin data. We do this through Intervals.icu, which syncs with Garmin Connect and gives us access to your health metrics via API.

Step 1: Go to https://intervals.icu and sign in (or create a free account)

Step 2: Connect your Garmin account:

• Go to Settings (gear icon) > Connections
• Click 'Connect' next to Garmin
• Authorize the connection
• Wait a few minutes for your data to sync

Step 3: Get your Athlete ID:

• Look at the URL when you're on your Intervals.icu dashboard
• It'll look like: intervals.icu/athlete/i123456
• Your Athlete ID is 'i123456' (the part after /athlete/)

Step 4: Get your API key:

• Go to Settings > Developer
• Click 'Create API Key'
• Copy the key

Step 5: Set up the environment variables. Run these in your terminal:

echo 'export INTERVALS_ATHLETE_ID=\"[your_athlete_id]\"' >> ~/.zshrc
echo 'export INTERVALS_API_KEY=\"[your_api_key]\"' >> ~/.zshrc
source ~/.zshrc

Once you give me your Athlete ID, I'll update the config file and test the connection."

After the user provides their Athlete ID:

• Update config.md with the Athlete ID and API base URL
• Test the connection by running a curl command to pull the athlete profile
• If it works, confirm: "Connection successful! I can see your data."
• If it fails, help troubleshoot

---

Phase 7: Optional Integrations

Ask: "There are a few optional integrations that can make the briefings even better. Want to set any up now? You can always add them later.

• Cronometer -- nutrition tracking (calories, macros, micronutrients)
• Dexcom -- continuous glucose monitoring (if you wear a Dexcom CGM)
• Withings -- smart scale, blood pressure monitor
• Oura Ring -- sleep, HRV, readiness, temperature

Which of these, if any, do you want to connect?"

For each one the user wants, reference the corresponding setup guide in the docs/ directory and walk them through it. Update config.md with the connection details.

---

Phase 8: Lab Results

Ask: "Do you have any recent lab results (bloodwork) you'd like to upload? This helps me cross-reference your daily metrics with your lab values -- for example, watching whether your supplement routine is actually improving your cholesterol numbers over time.

You can:

1. Upload a PDF of your lab results and I'll extract the values
2. Tell me the values and I'll enter them manually
3. Skip this for now and add them later"

If they provide labs, build labs.md with:

---
name: Lab Results
description: Bloodwork history for cross-referencing with daily health metrics
type: reference
---

# Lab Results -- Bloodwork History

## [Test Category] (e.g., Hemoglobin A1c)

Normal range: [range]

| Date | Value | Flag |
|------|-------|------|
| [date] | [value] | [NORMAL/HIGH/LOW] |

**Key trends:** [summary]

Organize by test category (A1c, lipid panel, metabolic panel, vitamins, etc.).

---

Phase 9: Create Remaining Files

Create the empty starter files:

log.md:

# Health Log

## Format Guide
Each daily entry logs what was taken, skipped, delayed, or notable. Only log what you explicitly report.

## Regimen Changes
| Date | Change | Details |
|------|--------|---------|

---

<!-- Entries will be added below -->

weekly-summary.md:

---
name: Weekly Health Summary
description: Longitudinal record of weekly health summaries, patterns, and recovery scores. Appended every Sunday.
type: report
---

# Weekly Health Summary

Permanent longitudinal record. Each Sunday, the health intelligence task appends that week's summary below. The PATTERNS section in each entry is the most important part.

---

<!-- Weekly entries will be appended below this line -->

patterns.md:

---
name: Pattern Recognition
description: Persistent record of all discovered health patterns with confidence tiers
type: reference
---

# Health Patterns

All patterns discovered by the Daily Vitals system. Patterns move through tiers as data accumulates: Watching > Emerging > Confirmed (or Debunked).

## Confirmed Patterns (10+ data points, p < 0.05)
<!-- Patterns will be added here as they are confirmed -->

## Emerging Patterns (5-9 data points)
<!-- Patterns will be added here as they emerge -->

## Watching (2-4 data points)
<!-- Early signals will be noted here -->

## Debunked
<!-- Patterns that were investigated but didn't hold up. Kept here to prevent re-discovery. -->

---

Phase 10: Wrap Up

Summarize what was set up:

"You're all set! Here's what I configured:

• Supplements: [count] supplements tracked ([list names])
• Medications: [count] medications tracked ([list names])
• Activities: [count] activities tracked via calendar ([list names])
• Intervals.icu: Connected (Athlete ID: [id])
• Email: Daily briefings will go to [email]
• Labs: [uploaded / not yet uploaded]
• Optional integrations: [list any configured]

What happens next:

• Tomorrow morning, you'll get your first daily briefing email
• For the first week, the system is collecting baseline data -- you'll see metrics but no patterns yet
• By week 2, early comparisons will start appearing
• By week 4, real patterns will form with confidence levels
• By month 3, the system becomes genuinely valuable with confirmed patterns and multi-variable insights

How to log daily:

• Supplements/medications: Just tell me what you took or skipped and I'll update the log
• Sleep aids: Tell me what you took, the dose, and roughly when
• Activities: Just make sure your calendar events exist -- I check automatically
• Lab results: Upload a PDF or tell me the values anytime

Any questions?"