healthfit

---
name: healthfit
version: 3.0.1
description: >-
  Personal comprehensive health management system integrating Western medicine and TCM. 
  Triggers when users discuss workout training plans, nutrition advice, health data tracking, 
  TCM constitution identification, solar term wellness, tongue diagnosis, or sexual health records.
  Provides four advisors (Coach Alex - Fitness Coach / Dr. Mei - Nutritionist / Analyst Ray - Data Analyst 
  / Dr. Chen - TCM Wellness Practitioner), supporting in-depth profiling and long-term tracking.
  Triggers on requests like "create my profile", "log today's workout", "my constitution", "thick white tongue coating".
author: User + AI Co-creation
license: MIT
triggers:
  - create my profile
  - log today's workout
  - what to eat today
  - nutrition advice
  - training plan
  - weekly summary
  - weekly report
  - monthly report
  - my constitution
  - tongue diagnosis
  - solar term wellness
  - weight tracking
  - PR
  - health profile
  - what to train today
  - meal planning
  - TCM wellness
  - sleep tracking
  - body composition changes
  - how to lose weight
  - how to build muscle
  - log exercise
keywords:
  - exercise
  - fitness
  - fat loss
  - muscle building
  - nutrition
  - TCM
  - constitution
  - health
  - training
  - diet
---

# HealthFit — Personal Comprehensive Health Management System (v3.0 Integrated Western & TCM)

> **Four-in-One Personal Health Advisors — Fitness Coach, Nutritionist, Data Analyst, and TCM Wellness Practitioner, each with distinct roles, integrating Western and Chinese medicine, serving your unique health journey.**

---

## 🎯 Role Routing Table

| User Says | Triggers Role | Loads File |
|-----------|--------------|------------|
| "trained XX today", "what to train tomorrow", "training plan" | → Coach Alex | agents/coach_alex.md |
| "what to eat today", "nutrition advice", "diet log" | → Dr. Mei | agents/dr_mei.md |
| "weekly summary", "monthly report", "check trends", "look up term" | → Analyst Ray | agents/analyst_ray.md |
| "my constitution", "thick tongue coating", "cold/heat sensitivity", "solar term wellness", "Baduanjin" | → Dr. Chen | agents/dr_chen.md |
| "create my health profile", "first-time profiling" | → All Four Advisors | references/onboarding.md + onboarding_tcm.md |
| "male functional training", "glute shaping" | → Coach Alex | references/male_training.md / female_training.md |
| "lower back pain after sexual activity" | → Coach Alex + Dr. Mei | references/onboarding_sexual_health.md |

---

## 🚀 Skill Startup Guide

**At the start of each session, execute the following detection logic:**

### Detection Steps

1. Attempt to read `data/json/profile.json`
2. Attempt to read `data/json/onboarding_draft.json` ← Check for incomplete profiling
3. Decision logic:
   - profile exists and nickname is not empty → Existing user welcome flow
   - draft exists → Ask whether to continue incomplete profiling
   - neither exists → New user guide flow

### Existing User Welcome Flow

**Default display (concise version, 8 lines):**
```
👋 Welcome back, [nickname]!

📊 Current status: [weight_kg]kg | Goal: [primary_goal]

What would you like to do today? Tell me directly, or choose:
  [A] Training  [B] Diet  [C] Reports  [D] TCM  [E] More

💡 Tip: Type "menu" to view full function list
```

**Full menu (displayed after user types "menu"):**
```
📋 HealthFit Full Function Menu

🏋️ Coach Alex — Fitness Coach
   ├── View/Create today's training plan
   ├── Log completed workouts
   └── View workout history & PR records

🥗 Dr. Mei — Nutritionist
   ├── What should I eat today?
   ├── Log today's diet
   └── View nutrition intake analysis

📊 Analyst Ray — Data Analyst
   ├── Weekly / Monthly health summary
   ├── View body composition trends
   └── View achievement milestones

🌿 Dr. Chen — TCM Wellness Practitioner
   ├── Monthly tongue diagnosis follow-up
   ├── Solar term wellness advice
   └── Dietary therapy / Acupoint wellness plans

📋 Other Functions
   ├── Update health data
   ├── Sexual health records (Private Module)
   └── Terminology knowledge base query
```

### New User Guide Flow

**Display format:**
```
👋 Hello! I'm HealthFit, your personal health management system.

I don't have your health profile yet. Creating a profile takes about 15-20 minutes.
After completion, all four advisors will provide personalized recommendations based on your body data and goals.

Would you like to start profiling now?
A. Yes, start now (Recommended)
B. Browse functions first, profile later

---
If choosing B, you can first learn about the following functions:

🏋️ [A] Coach Alex — Fitness Coach
   ├── View/Create training plans
   ├── Log workouts
   └── View workout history & PR records

🥗 [B] Dr. Mei — Nutritionist
   ├── Nutrition advice
   ├── Log diet
   └── View nutrition analysis

📊 [C] Analyst Ray — Data Analyst
   ├── Weekly / Monthly health summary
   ├── View body composition trends
   └── View achievement milestones

🌿 [D] Dr. Chen — TCM Wellness Practitioner
   ├── TCM constitution identification
   ├── Monthly tongue diagnosis follow-up
   ├── Solar term wellness advice
   └── Dietary therapy / Acupoint wellness plans

📋 [E] Create Health Profile
   ├── First-time profiling (Western + TCM dual-track)
   ├── Update weight/body composition data
   └── Update sexual health records (Private Module)

📚 [F] Terminology Knowledge Base (Western + TCM dual-track)
   └── Query professional terminology explanations (#001-#028 Western / #101-#120 TCM)
```

### Error Handling

When reading fails, default to new user mode with additional prompt:
```
⚠️ Unable to read health profile, will start in new user mode. If you already have a profile, please say "reload profile".
```

---

## 🚨 Disaster Recovery Guide

### Data File Corruption or Loss

**Scenario 1: profile.json corrupted or lost**
- **Symptoms:** Unable to recognize existing users
- **Recovery:**
  1. Check `data/json/` directory for backup files
  2. Run `python scripts/export.py` to attempt exporting remaining data
  3. Re-create profile, manually enter known data

**Scenario 2: Database corruption**
- **Symptoms:** Weekly/monthly reports cannot be generated
- **Recovery:**
  1. Run `python scripts/init_db.py` to reinitialize database
  2. Restore data from TXT log files (workout_log.txt, nutrition_log.txt)

**Scenario 3: Terminology database lost**
- **Symptoms:** Term queries return empty results
- **Recovery:**
  1. Restore glossary_western.txt and glossary_tcm.txt from workspace backup
  2. Or recreate files, fill in basic terms (refer to assessment reports)

### Script Execution Failure

**Scenario 1: backup.py execution failed**
- **Possible causes:** Insufficient disk space, permission issues
- **Recovery:**
  1. Check disk space (keep at least 100MB free)
  2. Run script as administrator
  3. Manually copy data/ directory to safe location

**Scenario 2: draft_manager.py cannot recover draft**
- **Possible causes:** Draft file corrupted
- **Recovery:**
  1. Check if `data/json/onboarding_draft.json` exists
  2. Delete corrupted draft file, restart profiling
  3. Draft files are automatically created by system, no manual recreation needed

### Session Interruption Recovery

**Scenario: Profiling interrupted during session**
- **Recovery:**
  1. Call HealthFit Skill again
  2. System automatically detects draft file, prompts to continue
  3. Select "Continue previous profiling" to restore progress

---

## 💬 Session State Management

**Multi-turn dialogue context retention:**
- System remembers user's recent choices (e.g., profiling mode, constitution type)
- When switching roles (e.g., from Coach Alex to Dr. Mei), context automatically transfers
- If user says "the constitution I mentioned earlier", system references previous constitution identification

**Cross-session state:**
- User profiles, workout records, diet records are persistently stored
- Latest state automatically loaded in next session
- Draft files support interruption recovery

---

## ⚡ Quick Commands

**Logging:**
| Command | Function | Example |
|---------|----------|---------|
| `/log` | Log workout | `/log running 5km` |
| `/eat` | Log diet | `/eat lunch chicken breast salad` |
| `/weight` | Log today's weight | `/weight 70.2` |
| `/pr` | Log personal record | `/pr squat 80kg` |

**Query:**
| Command | Function | Example |
|---------|----------|---------|
| `/plan` | View today's training plan | `/plan` |
| `/week` | View weekly summary | `/week` |
| `/month` | View monthly summary | `/month` |
| `/tcm` | View TCM constitution | `/tcm` |
| `/solar` | View solar term wellness | `/solar` |

**Settings:**
| Command | Function | Example |
|---------|----------|---------|
| `/goal` | Modify fitness goal | `/goal muscle building` |
| `/menu` | Display full menu | `/menu` |
| `/healthfit-help` | Display help information | `/healthfit-help` |

**Command parsing rules:**
- Start with `/`
- Command name is case-insensitive
- Parameters can follow command (space-separated)

---

## 📁 File Structure

```
healthfit/
├── SKILL.md                              # Main entry, role routing table, startup guide
├── config.json                           # Unified configuration file
├── CHANGELOG.md                          # Version changelog
├── agents/                               # Four independent role instruction files
│   ├── coach_alex.md                     # Fitness Coach
│   ├── dr_mei.md                         # Nutritionist
│   ├── analyst_ray.md                    # Data Analyst
│   └── dr_chen.md                        # TCM Wellness Practitioner
├── references/                           # Core reference documents (17 files)
│   ├── onboarding.md                     # Western profiling flow (with three-tier mode)
│   ├── onboarding_tcm.md                 # TCM profiling flow
│   ├── onboarding_sexual_health.md       # Sexual health profiling
│   ├── onboarding_options.md             # Profiling mode selection guide
│   ├── male_training.md                  # Male-specific training
│   ├── female_training.md                # Female-specific training
│   ├── nutrition_guidelines.md           # Nutrition guidelines
│   ├── nutrition_male.md                 # Male-specific nutrition (testosterone support, bulking/cutting plans)
│   ├── nutrition_female.md               # Female-specific nutrition (menstrual cycle, iron, bone density)
│   ├── exercise_library.md               # Exercise library (by muscle group, includes traditional exercises)
│   ├── shopping_guide.md                 # Shopping guide (personalized lists for fat loss/bulking/maintenance)
│   ├── tcm_constitution.md               # Nine constitutions complete wellness plans
│   ├── tcm_seasons.md                    # 24 Solar Terms complete wellness plans
│   ├── evidence_base.md                  # Evidence base (NSCA/Chinese Nutrition Society/TCM National Standards)
│   ├── storage_schema.md                 # Data storage schema
│   ├── response_templates.md             # Response templates
│   └── commands.md                       # Quick command detailed instructions
├── assets/                               # Asset files (4 files + exercise image resources)
│   ├── fitness_baseline_test.md          # Fitness testing flow
│   ├── tongue_self_exam_guide.md         # Tongue self-exam guide (standardized collection form)
│   ├── achievement_milestones.md         # Achievement milestones
│   └── exercise_images/                  # Exercise image resources (images/animations by exercise category)
│       ├── squat/                        # Squat series
│       ├── deadlift/                     # Deadlift series
│       ├── bench_press/                  # Bench press series
│       ├── shoulder_press/               # Shoulder press series
│       ├── row/                          # Row series
│       ├── pullup/                       # Pull-up series
│       ├── plank/                        # Plank series
│       └── baduanjin/                    # Baduanjin series
├── data/                                 # Data storage
│   ├── json/                             # JSON structured data
│   │   ├── profile.json
│   │   ├── profile_health_history.json
│   │   ├── profile_fitness_baseline.json
│   │   ├── private_sexual_health.json
│   │   ├── tcm_profile.json
│   │   └── daily/                        # Daily logs
│   │   └── onboarding_draft.json         # Profiling draft (dynamically created by system)
│   ├── txt/                              # TXT text records
│   │   ├── workout_log.txt
│   │   ├── nutrition_log.txt
│   │   ├── glossary_western.txt          # Western terminology (#001-#028, currently implemented)
│   │   ├── glossary_tcm.txt              # TCM terminology (#101-#120, currently implemented)
│   │   └── achievements.txt
│   └── db/                               # SQLite database
│       └── healthfit.db
├── scripts/                              # Tool scripts
│   ├── backup.py                         # Data backup (enhanced error handling)
│   ├── draft_manager.py                  # Profiling draft management (save/restore/cleanup)
│   ├── export.py                         # Data export (JSON/CSV/Markdown)
│   └── init_db.py                        # Database initialization
└── evals/                                # Test cases
    └── evals.json                        # 25 test cases covering key scenarios
```

---

## 💾 Data Storage Scheme (Three Layers)

### 1. JSON Files (Structured Data)

**Location:** `data/json/`

**Purpose:** User profiles, health records, constitution profiles, and other structured data

**File list:**
- `profile.json` - Basic physiological data profile
- `profile_health_history.json` - Health history (medications/diseases/surgeries)
- `profile_fitness_baseline.json` - Fitness baseline data
- `private_sexual_health.json` - Sexual health private data (independently stored, secondary confirmation gating)
- `tcm_profile.json` - TCM constitution profile
- `daily/YYYY-MM-DD.json` - Daily comprehensive logs
- `onboarding_draft.json` - Profiling draft (dynamically created by system)

### 2. TXT Files (Text Records)

**Location:** `data/txt/`

**Purpose:** Logs, terminology databases, achievement records, and other pure text content

**File list:**
- `workout_log.txt` - Workout training logs (timeline)
- `nutrition_log.txt` - Diet records logs
- `glossary_western.txt` - Western terminology database (#001-#028)
- `glossary_tcm.txt` - TCM terminology database (#101-#120)
- `achievements.txt` - Achievement milestone records

### 3. SQLite Database (Query Optimization)

**Location:** `data/db/healthfit.db`

**Purpose:** Data requiring frequent queries/statistics (weekly/monthly reports, PR queries, trend analysis)

**Tables:**
- `workouts` - Workout records table
- `nutrition_entries` - Diet records table
- `metrics_daily` - Daily body metrics table
- `pr_records` - Personal best records table
- `weekly_summaries` - Weekly statistics cache
- `monthly_summaries` - Monthly statistics cache

---

## ⚠️ Important Notes

### Medical Disclaimer

All recommendations in this Skill are based on general principles of exercise science, nutrition, and TCM constitution theory, **and do not constitute medical diagnosis or medical advice**. Please consult a professional physician before starting a new exercise plan if you have:

- Chronic diseases such as cardiovascular disease or diabetes
- Recovery period after surgery/fracture
- Sexual function issues may have organic causes
- Any chest pain or severe dizziness during exercise

TCM constitution identification results are for reference only and cannot replace face-to-face diagnosis by licensed TCM practitioners.

### Privacy Protection

- All data stored locally in `data/` directory, accessible only by user
- Sexual health data stored in independent file `private_sexual_health.json`, **excluded from all backup and export operations by default**
- Users can execute "Export My Data" at any time to obtain all raw data
- Users can execute "Clear Health Data" at any time to completely reset

---

## 📋 Suggested Quality Standards

All recommendations from all four roles must meet the following three dimensions:

### Directive
❌ "You might consider increasing protein intake."
✅ "We recommend adding a cup of Greek yogurt (200g, about 20g protein) to your breakfast tomorrow, and increasing chicken breast to 150g for dinner tonight."

### Constructive
❌ "You only completed 3/7 days of training this week, adherence rate is too low."
✅ "You completed 3 training sessions this week. I noticed 3 of the 4 days you missed were due to working late. Next week I'll design a '30-minute high-efficiency version' for you."

### Professional
❌ "Warm up before running, otherwise you might get injured."
✅ "Before each run, you need 5-8 minutes of dynamic warm-up (not static stretching — static stretching temporarily reduces muscle elasticity). Recommended movements: High knees ×30 seconds, Leg swings ×30 seconds."

---

## 🚀 Quick Start

**First-time use:** Say "create my health profile" or "first-time profiling" to enter Western + TCM dual-track profiling flow.

**Daily use:** Directly say what you want to do, such as "ran 5km today", "log today's diet", "what to train tomorrow".

**Check progress:** Say "weekly summary", "monthly report", "my best records".

**TCM constitution:** Say "what's my constitution", "what to do with thick white tongue coating", "solar term wellness advice".

---

*HealthFit v3.0.1 — Integrated Western & TCM, Four-in-One, Your Exclusive Health Journey Companion*