| 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.
