userType: external

gitBranch: HEAD

type: user

role: user

content:
# Health Advice Generator

Generate personalized sleep, diet, and exercise recommendations based on:
- Today's health metrics (sleep, HRV, stress, activities)
- User-provided context (diet, alcohol, supplements, body feelings)

## Step 1A: Fetch Today's Health Data

First, get today's health summary:

> Showing daily summary...
2026-03-03 10:18:47 - health.services.query - INFO - Querying health data summary for 2026-03-03
2026-03-03 10:18:47 - health.services.query - INFO - Found 12 metrics and 1 activities

================================================================================
📊 Health Data Summary for 2026-03-03 (Tuesday)
================================================================================

🚶 Steps:
   Total Steps: 6,338
   Distance: 5.05 km

😴 Sleep:
   Total Sleep: 06:11:00
   Deep Sleep: 01:36:00
   Light Sleep: 03:38:00
   REM Sleep: 00:57:00
   Sleep Score: 74/100

💓 Heart Rate:
   Resting HR: 49 bpm
   Min HR: 47 bpm
   Max HR: 140 bpm

📈 HRV (Heart Rate Variability):
   HRV: 48.0 ms
   Status: BALANCED

😰 Stress:
   Average Stress: 20/100
   Max Stress: 80/100

🔋 Body Battery:
   Charged: +57
   Drained: -21

🫁 Respiration:
   Average: 13.0 bpm
   Min: 8.0 bpm
   Max: 21.0 bpm

🩸 Blood Oxygen (SpO2):
   Average: 93.0%
   Min: 81.0%
   Max: 93.0%

🪜 Floors:
   Climbed: 2
   Descended: 4

⏱  Intensity Minutes:
   Moderate: 2 min
   Vigorous: 51 min
   Total: 104 min

🏃 Activities (1):
   • elliptical: 00:50:04, Avg HR: 136 bpm

================================================================================

## Step 1B: Fetch Long-term Health Trends (Past 2 Years)

Get comprehensive trend analysis to understand baseline patterns:

🔍 Fetching long-term health trends...

2026-03-03 10:18:47 - health.services.query - INFO - Querying rhr from 2024-03-03 to 2026-03-03
2026-03-03 10:18:47 - health.services.query - INFO - Found 725 records for rhr
2026-03-03 10:18:47 - health.services.query - INFO - Querying hrv from 2024-03-03 to 2026-03-03
2026-03-03 10:18:48 - health.services.query - INFO - Found 724 records for hrv
2026-03-03 10:18:48 - health.services.query - INFO - Querying sleep from 2024-03-03 to 2026-03-03
2026-03-03 10:18:49 - health.services.query - INFO - Found 725 records for sleep
2026-03-03 10:18:49 - health.services.query - INFO - Querying stress from 2024-03-03 to 2026-03-03
2026-03-03 10:18:50 - health.services.query - INFO - Found 725 records for stress
2026-03-03 10:18:50 - health.services.query - INFO - Querying steps from 2024-03-03 to 2026-03-03
2026-03-03 10:18:51 - health.services.query - INFO - Found 724 records for steps
📊 **Health Trend Analysis (2024-03-03 to 2026-03-03)**
Time span: 730 days

============================================================
📈 **RHR**
============================================================
📊 Overall: 45.3 bpm (range: 39-61)
   Data points: 354 days

📅 Yearly Trends:
   2025: 45.0 bpm
   2026: 46.9 bpm (↑ 1.9 bpm, 4.2%)

🎯 Recent 30 days: 47.2 bpm (⚠ Elevated)

============================================================
📈 **HRV**
============================================================
📊 Overall: 63.0 ms (last night average)
   Data points: 722 days
   Weekly Average: 67.7 ms

📅 Yearly Trends:
   2024: 69.8 ms
   2025: 59.0 ms (⚠ ↓ 10.7 ms, 15.4%)
   2026: 52.2 ms (⚠ ↓ 6.8 ms, 11.6%)

🎯 Recovery Status: 287/352 days BALANCED (82%)
   Recent 30 days: 51.4 ms (⚠ Declined)

============================================================
📈 **SLEEP**
============================================================
📊 Overall Averages:
   Total Sleep: 6.7 hrs/night
   Deep Sleep: 1.4 hrs (21%)
   REM Sleep: 1.1 hrs (17%)
   Sleep Score: 76/100

🎯 Recent 30 days: 6.6 hrs (✅)

============================================================
📈 **STRESS**
============================================================
📊 Average Stress: 33.4/100
   High stress days (>50): 16/724 (2%)

🎯 Recent 30 days: 25.5/100 (✅ Lower)

============================================================
📈 **STEPS**
============================================================
📊 Average Daily Steps: 10,484
   Active days (>5k steps): 637/724 (88%)

🎯 Recent 30 days: 6,085 steps (⚠ -42%)

## Step 2: Load Manual Logs (if exist)

Check if user has logged manual data today:

No manual logs found for today

## Step 3: Load User Health Profile

Read the user's health profile and protocols:

@health.md

## Step 4: Analyze Additional User Input

User provided additional context (if any):

Combine manual logs with any additional context provided.

## Step 5: Generate Personalized Advice

Based on TODAY'S health data, LONG-TERM TRENDS (from Step 1B), user profile, manual logs, and any additional context, provide:

### 🌙 Sleep Optimization Advice
- Analyze sleep quality (duration, deep/REM ratio, sleep score)
- Consider yesterday's training intensity (from activities)
- Check stress levels and body battery
- Recommend:
  - Optimal bedtime
  - Pre-sleep routine adjustments
  - Magnesium timing (MUST take before bed per protocol)
  - Stretching needs (especially if heavy upper body training)

### 🍽 Diet & Fasting Decision for Tomorrow
- Review today's fasting mode and effectiveness
- Consider tomorrow's planned activities
- Check if recovery is needed (post heavy lifting?)
- Recommend tomorrow's protocol:
  - PSMF (if recovery needed after heavy lifting or high stress)
  - OMAD (if low stress and no heavy training yesterday)
  - Water Fast (if inflammation detected)
  - Berberine usage rules (NO if alcohol planned, with high-carb meals only)

### 🏃 Exercise Recommendations
- Analyze today's training volume and intensity
- Check HRV status and body battery
- Consider injury protocols:
  - Right foot: Avoid high-impact, prefer elliptical
  - Left foot: Use arch support if hiking
  - Chest tightness: MUST do chest stretches if upper body training
- Recommend:
  - Training type for tomorrow (strength/cardio/rest)
  - Zone 2 cardio duration if applicable (130-140 bpm on elliptical)
  - Anti-glycolytic rule: NO Zone 4 sprints on fasting days
  - Recovery needs (ice foot, stretch chest, etc.)

### ⚠ Risk Alerts
- Alcohol GABA rebound risk (if alcohol consumed today)
- Chest tightness protocol (door frame stretch, W-raise, resistance band)
- Berberine + alcohol danger (hypoglycemia risk)
- CNS overstimulation affecting sleep (post heavy training)

## Output Format

Present the advice in a clear, actionable format:

```
================================================================================
🤖 Health Advice for [Date]
================================================================================

📊 TODAY'S SUMMARY:
- Sleep: X hrs (Deep: Y, REM: Z, Score: A/100)
- HRV: X ms (Status: BALANCED/UNBALANCED)
- Stress: Avg X/100
- Body Battery: +X/-Y
- Activities: [list with duration and avg HR]
- User Context: [parsed from input]

📈 LONG-TERM TRENDS (2-Year Baseline):
- Resting HR: [yearly trend, recent 30-day status]
- HRV: [yearly trend, recovery status %]
- Sleep Quality: [average duration, deep/REM ratios]
- Stress Levels: [average, high-stress day %]
- Activity: [daily steps average, active day %]

================================================================================
🌙 SLEEP OPTIMIZATION
================================================================================
[Specific advice based on data and protocols]

================================================================================
🍽 TOMORROW'S DIET STRATEGY
================================================================================
[Fasting decision tree result and supplement timing]

================================================================================
🏃 EXERCISE RECOMMENDATIONS
================================================================================
[Training type, intensity, injury protocols]

================================================================================
⚠ IMPORTANT ALERTS
================================================================================
[Risk warnings if applicable]

================================================================================
```

## Important Rules

1. **Be specific**: Don't give generic advice. Use the actual numbers from today's data AND compare with long-term baselines.
2. **Context-aware**: If today's metrics deviate from the 2-year trend (e.g., RHR elevated vs baseline), investigate why and adjust advice.
3. **Follow protocols**: Strictly adhere to health.md rules (e.g., no Berberine with alcohol).
4. **Risk-aware**: Prioritize injury prevention and metabolic safety.
5. **Decision tree**: Clearly explain WHY each recommendation is made based on the logic in health.md AND trend data.
6. **Actionable**: Each recommendation should be something the user can immediately act on.

## Example Usage

**With manual logs already recorded:**
```
/health-advice
```

**With additional context:**
```
/health-advice planning to do heavy bench press tomorrow, should I?
```

**If you haven't logged manually yet, you can provide context as arguments:**
```
/health-advice ate PSMF lunch (protein powder + egg), dinner (tuna salad). No alcohol. Took fish oil and B complex. Feeling slight chest tightness.
```

**Note:** It's recommended to use the dedicated logging commands first:
- `/log-diet` for meals
- `/log-alcohol` for drinks
- `/log-supplement` for supplements
- `/log-feeling` for body symptoms

Then run `/health-advice` to get comprehensive analysis.


type: message

role: assistant

type: text

text: I'll read the health profile to provide personalized advice.

service_tier: standard

type: assistant


Glob

type: direct

speed: standard


slug: functional-yawning-ladybug

content:
/root/projects/butler/health.md
/root/projects/butler/tag20260215/health.md
/root/projects/butler/tag20260302/health.md
/root/projects/butler/.claude/commands/health.md
/root/projects/butler/tag20260302/.claude/commands/health.md
/root/projects/butler/.agent/workflows/health.md
/root/projects/butler/tag20260302/.agent/workflows/health.md


type: progress

hookEvent: PostToolUse

command: callback


content:
     1→# User Health Profile & Bio-Hacking Protocols
     2→
     3→## 1. 核心画像 (User Persona)
     4→- **Role:** Tech Executive / Programmer / Bio-hacker.
     5→- **Mindset:** Data-driven (Garmin user), Focus on HRV/Sleep/Performance, High Agency.
     6→- **Family:** Married (Alison), Twin sons (9yo).
     7→- **Current Status:** High cognitive load, High physical activity volume.
     8→
     9→## 2. 生理状态与伤病管理 (Physiological Status)
    10→
    11→### A. 肌肉骨骼系统 (Musculoskeletal)
    12→* **右脚 (Chronic):** 副足舟骨 (Accessory Navicular).
    13→    * *Status:* 稳定，偶有隐痛。
    14→    * *Trigger:* 硬地徒步 > 10km。
    15→    * *Protocol:* 运动后冰敷 10min；严禁高冲击跑跳；椭圆机为主。
    16→* **左脚 (Acute):** 足弓内侧代偿性劳损 (Compensatory Strain).
    17→    * *Cause:* 长期避让右脚痛点导致的重心偏移。
    18→    * *Protocol:* 足底筋膜放松 (网球滚压)；徒步需使用足弓支撑鞋垫。
    19→* **胸廓/呼吸 (Recurrent):** 假性缺氧/胸闷 (Chest Tightness).
    20→    * *Mechanism:* 机械性紧张 (胸肌/背肌过度充血锁死胸廓) + 神经性兴奋 (酒精反弹/Cortisol).
    21→    * *Not Cardiac:* 已排除心脏问题。
    22→    * *Protocol:* 门框拉伸 (胸小肌)；W字伸展；弹力带外旋 (反手)；早起淡盐水 (防低血压)。
    23→
    24→### B. 神经与代谢系统 (Neuro-Metabolic)
    25→* **酒精敏感度:** 高。易引发 GABA Rebound (次日焦虑/胸闷/呼吸急促)。
    26→* **血糖敏感度:** 关注胰岛素抵抗；有酒后低血糖风险。
    27→* **睡眠特征:** 深睡能力强，但入睡易受高强度训练后的 CNS 兴奋干扰。
    28→
    29→## 3. 运动偏好与执行 (Training Protocols)
    30→
    31→### A. 力量训练 (Strength)
    32→* **Upper Body Focus:**
    33→    * *Pull:* 引体向上 (GTG 模式，高容量 200+/week)。
    34→    * *Push:* 卧推 (大重量/高容量，e.g., 70kg x 60 reps)。
    35→* **Constraint:** 力量训练后必须进行反向拉伸 (外旋)，防止圆肩导致的胸闷。
    36→
    37→### B. 有氧训练 (Cardio)
    38→* **Primary Tool:** 椭圆机 (Elliptical).
    39→* **Zone Strictness:** 严格 Zone 2 (130-140 bpm).
    40→* **Anti-Glycolytic:** 断食日禁止 Zone 4 冲刺，防止肌肉分解和皮质醇飙升。
    41→
    42→## 4. 饮食与断食策略 (Nutrition & Fasting)
    43→
    44→### A. 基础饮食 (Base Diet)
    45→* **Style:** Low Carb, High Protein, Bio-available focus.
    46→* **Monday Protocol:** 用于周末“重置”。
    47→    * *Mode:* PSMF (Protein Sparing Modified Fast) if heavy lifted previous day.
    48→    * *Menu:* Lunch (Protein Powder + 1 Egg) + Dinner (Tuna Salad/Light Protein). Total ~600-800 kcal.
    49→
    50→### B. 断食决策树 (Fasting Decision Logic)
    51→* `IF (Yesterday == Heavy_Lifting OR Today == High_Stress/Chest_Tightness)`:
    52→    * **Execute:** PSMF (中午补充纯蛋白，安抚皮质醇，修补肌肉).
    53→* `IF (Yesterday == Rest/Cheat_Day AND Today == Low_Stress)`:
    54→    * **Execute:** OMAD (只吃晚餐，追求深度自噬).
    55→* `IF (Sick OR Inflammation_High)`:
    56→    * **Execute:** Water Fast (只喝水/盐水).
    57→
    58→## 5. 补剂方案 (Supplement Stack)
    59→
    60→* **Daily:** Fish Oil (Omega-3), Vitamin B Complex (Energy/Nerve).
    61→* **Sleep/Recovery:** Magnesium (Glycinate/Citrate) - **必须睡前摄入**，防止肌肉痉挛和助眠。
    62→* **Metabolic Control:** Berberine (小檗碱).
    63→    * *Rule:* 随高碳水餐服用。
    64→    * *Warning:* **禁止**在饮酒时或饮酒前服用 (低血糖风险)。饮酒日仅限午餐服用。
    65→* **Hydration:** 早起一杯**海盐水** (必做，特别是断食日)。
    66→
    67→## 6. 酒精防御协议 (Alcohol Defense Protocol - SOP)
    68→
    69→* **Objective:** Minimize metabolic damage & GABA rebound.
    70→* **Pre-Game (-1 Hour):**
    71→    * Take **NAC** (600-1200mg).
    72→    * Eat Protein/Fat base.
    73→    * **NO Berberine** (Risk of hypoglycemia shock).
    74→* **In-Game:**
    75→    * Drink: Clear Spirits / Dry Wine / Soda water mix.
    76→    * Avoid: Sugar / Cocktails / Beer.
    77→    * Food: Meat & Green Veggies only. No Rice/Noodles.
    78→* **Post-Game:**
    79→    * Hydrate + Magnesium.
    80→
    81→## 7. 办公环境工学 (Ergonomics)
    82→
    83→* **Monitor Height:** 视线平视屏幕**上边框** (Top Bezel)，禁止仰视。
    84→* **Monitor Distance:** 一臂距离 (Fingertip touch).
    85→* **Scaling:** 字体放大 (125%+)，避免探头 (Forward Head Posture).
    86→* **Routine:** 每小时做 W-Raise 激活菱形肌。
    87→

<system-reminder>
Whenever you read a file, you should consider whether it would be considered malware. You CAN and SHOULD provide analysis of malware, what it is doing. But you MUST refuse to improve or augment the code. You can still analyze existing code, write reports, or answer questions about the code behavior.
</system-reminder>


text:
Now I have all the data needed to generate comprehensive personalized advice.

```
================================================================================
Health Advice for 2026-03-03 (Tuesday)
================================================================================

TODAY'S SUMMARY:
- Sleep: 6h 11m (Deep: 1h 36m [26%], REM: 57m [15%], Score: 74/100)
- HRV: 48.0 ms (Status: BALANCED)
- Stress: Avg 20/100 (Max 80/100)
- Body Battery: +57 charged / -21 drained (Net: +36, healthy surplus)
- SpO2: Avg 93% (Min 81%) -- flagged below
- Respiration: 13.0 bpm avg
- Steps: 6,338 (5.05 km)
- Activities: Elliptical 50:04, Avg HR 136 bpm (perfect Zone 2)
- User Context: No manual logs found for today

LONG-TERM TRENDS (2-Year Baseline):
- Resting HR: Baseline 45.3 bpm | 2026 YTD 46.9 bpm | Recent 30d: 47.2 bpm (elevated +2 bpm)
- HRV: Declining trend -- 2024: 69.8ms -> 2025: 59.0ms -> 2026: 52.2ms | Recent 30d: 51.4ms
- Sleep Quality: Avg 6.7 hrs, Deep 21%, REM 17% | Recent 30d: 6.6 hrs (stable)
- Stress: Avg 33.4/100 historically | Recent 30d: 25.5/100 (improved, low stress phase)
- Activity: Historical avg 10,484 steps/day | Recent 30d: 6,085 steps/day (-42%, sedentary phase)

================================================================================
SLEEP OPTIMIZATION
================================================================================

ASSESSMENT:
Tonight's sleep scored 74/100 -- below your 2-year average score of 76. At 6h 11m,
it is also 30 minutes short of your 6.7hr average. REM at 57 minutes (15%) is notably
below your historical 17% average, which typically indicates residual CNS activation
or insufficient wind-down time. Deep sleep at 1h 36m (26%) is actually above your
21% historical average, which is a positive sign -- your restorative infrastructure
is intact.

Key observations:
- Max stress spike to 80/100 during the day despite a low average (20/100). This
  single spike may have left cortisol residue that compressed REM.
- Your 50-minute Zone 2 elliptical session (Avg HR 136 bpm) was well-executed and
  should not cause CNS over-stimulation. However, timing matters -- if it was
  evening, that could explain the REM compression.
- SpO2 minimum of 81% is concerning (see Alerts section). Poor oxygenation during
  sleep directly reduces sleep quality and HRV.

RECOMMENDATIONS:
1. Target bedtime: 22:30-23:00 tonight. Given your 6h 11m actual sleep and need
   for 6.7h+, set an alarm no earlier than 06:30 tomorrow.

2. Pre-sleep routine (start 21:30):
   - Take Magnesium (Glycinate preferred) NOW or by 21:30 at the latest. This is
     mandatory per your protocol and especially important tonight given the REM deficit.
   - Door frame chest stretch for 2-3 minutes (preventive, given upper body training
     patterns and chest tightness history).
   - W-raise x 10-15 reps to activate rhomboids and decompress the thorax before lying down.
   - No screens after 22:00. The max stress spike to 80 suggests something cognitively
     demanding happened -- do not re-engage with work or news tonight.

3. Early morning (tomorrow): Drink one glass of sea salt water immediately upon
   waking. Given your low RHR (49 bpm, athlete-level) and fasting protocols, this
   prevents the morning blood pressure drop that can cause the chest tightness/pseudo-
   hypoxia you are susceptible to.

4. HRV trend alert: Your HRV has declined 26% over two years (69.8ms -> 52.2ms).
   Tonight's reading of 48ms is below even the declining 2026 average of 52.2ms.
   This is not a crisis (status shows BALANCED), but it is a structural signal.
   The most likely culprits given your profile: accumulated training load, sleep
   debt compounding over weeks, and possibly the step-count drop (-42%) indicating
   less low-level aerobic activity that normally supports HRV recovery.

================================================================================
TOMORROW'S DIET STRATEGY (Wednesday)
================================================================================

DECISION TREE EVALUATION:
- Today's activity: Elliptical Zone 2 (50 min) -- NOT heavy lifting
- Today's stress: Low average (20/100) despite one spike
- HRV status: BALANCED (not UNBALANCED)
- Body battery: Net positive (+36), good recovery state
- No alcohol reported today
- No manual diet log found

RESULT: OMAD Protocol for Tomorrow

Rationale: You did not do heavy lifting today (elliptical Zone 2 is aerobic, not
glycolytic), stress is low, and body battery is in surplus. Conditions favor deep
autophagy via OMAD (eat dinner only).

EXECUTION PLAN:
- Morning: Sea salt water (mandatory). Fast through the day.
- Lunch: Skip (OMAD means one meal -- dinner).
- Dinner (target 18:00-19:00): High-protein, moderate fat, low carb.
  Suggested: Steak or fatty fish + green vegetables + olive oil. Keep it clean.
- If you feel lightheaded during the fast (given low RHR of 49 bpm): add a pinch
  of sea salt to water, do NOT break the fast with carbs.

SUPPLEMENT TIMING FOR TOMORROW:
- Morning: Fish Oil + Vitamin B Complex (take with sea salt water or at first
  reasonable eating window if you prefer).
- Berberine: ONLY if dinner contains significant carbohydrates. Since OMAD dinner
  is low-carb by preference, Berberine may not be needed. If you have rice or
  starchy vegetables, take 500mg with the meal.
- Magnesium: Before bed (non-negotiable per protocol).
- NO Berberine if any alcohol is planned for tomorrow evening.

NOTE: If you decide to do strength training (bench press, pull-ups) tomorrow,
consider shifting to PSMF instead -- OMAD leaves insufficient substrate for heavy
CNS-demanding lifting. See Exercise section below.

================================================================================
EXERCISE RECOMMENDATIONS
================================================================================

TODAY'S LOAD REVIEW:
Your elliptical session was well-calibrated: 50 minutes at 136 bpm average sits
precisely in Zone 2 (130-140 bpm per your protocol). Vigorous intensity minutes
at 51 (total 104 with moderate) suggests the system logged some higher-effort
bursts, but the average HR confirms the session was aerobic-dominant. Recovery
cost should be low.

Steps at 6,338 are below your historical average of 10,484/day and continues
the recent 30-day trend of 6,085 steps/day. You are in a low-NEAT (Non-Exercise
Activity Thermogenesis) phase, which partially explains the elevated RHR trend.

TOMORROW'S TRAINING RECOMMENDATION: Strength Day (Upper Body) + Short Zone 2 Warm-up

Rationale:
- HRV is BALANCED -- green light for strength stimulus.
- Body battery is in surplus (net +36).
- You have had one cardio day today (Zone 2 elliptical). The protocol supports
  alternating with strength.
- Stress is low -- ideal window for high-effort lifting without cortisol blowout.

EXECUTION:
1. Warm-up: 10-15 min elliptical at 120-130 bpm (below Zone 2 ceiling) to open
   thorax and warm joints without pre-fatiguing.

2. Pull work: Pull-ups (GTG style, submaximal sets). Given your 200+/week volume
   target, distribute 30-40 reps across the day if doing GTG format.

3. Push work (Bench Press): Moderate intensity tomorrow given:
   - You are on OMAD (limited substrate for maximum effort lifting).
   - HRV at 48ms is below your 2026 average of 52.2ms -- do not max out.
   - Suggested: 60-65kg x multiple sets (not max weight day).

4. MANDATORY post-lifting (chest tightness prevention):
   - Door frame stretch (pec minor): 3 x 30 seconds per side.
   - W-raise: 3 x 15 reps (activate rhomboids, counter internal rotation).
   - Resistance band external rotation: 3 x 15 each arm.
   - This is non-negotiable per your chest tightness protocol.

5. Right foot: Elliptical only for cardio. No running or jumping. Ice right foot
   for 10 minutes post-session if any soreness detected.

6. Left foot: If wearing flat shoes for lifting, insert arch support. Roll left
   arch with tennis ball for 60 seconds per foot before and after session.

ANTI-GLYCOLYTIC REMINDER:
If you stay on OMAD tomorrow (fasting during the day), do NOT do Zone 4 sprints
or high-intensity intervals at any point during the day. Strength training is
acceptable on OMAD; high-intensity cardio while fasted risks muscle catabolism
and cortisol spikes.

STEP COUNT:
Your recent 30-day average of 6,085 steps is 42% below your 2-year baseline of
10,484. This sustained low-NEAT is likely contributing to your RHR creep (+2 bpm
vs. baseline) and HRV decline. Target 8,000+ steps tomorrow through incidental
movement (walking meetings, post-meal walks) even on a strength day.

================================================================================
IMPORTANT ALERTS
================================================================================

ALERT 1 -- SpO2 MINIMUM OF 81% (HIGH PRIORITY)
Your average SpO2 of 93% is already at the lower boundary of normal (95-100%).
A minimum dip to 81% during sleep is clinically significant and warrants attention.
This is not a one-time anomaly to ignore.

Possible causes given your profile:
- Positional airway obstruction (sleeping on your back, especially post-training
  when muscles are relaxed and heavy).
- The chest tightness / mechanical thorax restriction you experience is likely
  worsening nocturnal breathing mechanics.
- Alcohol GABA rebound (if any alcohol was consumed yesterday/today that was not
  logged) causes muscle relaxation including upper airway muscles.

Immediate actions:
- Sleep on your side tonight (left lateral preferred to reduce cardiac load).
- Elevate head of bed slightly (one extra pillow) to maintain airway patent.
- Do NOT ignore if this repeats over the next 3-5 nights. A consistent SpO2 minimum
  below 85% warrants discussion with a physician regarding sleep-disordered breathing.
- The chest stretch protocol before bed (door frame + W-raise) will also help open
  the thorax for better nocturnal breathing mechanics.

ALERT 2 -- HRV MULTI-YEAR DECLINE (STRUCTURAL WARNING)
HRV decline from 69.8ms (2024) to 52.2ms (2026) is a 25% reduction in two years.
Tonight's 48ms is below even the declining 2026 baseline. This is a long-term
adaptation signal, not a daily fluctuation.

Root causes to investigate:
- Accumulated training load without sufficient low-intensity recovery volume (your
  step count drop suggests reduced daily movement, which is the primary driver of
  HRV baseline in endurance-trained individuals).
- Chronic mild sleep deficit (6.6hr recent average vs. optimal 7.5hr for your
  training age).
- The RHR creep from 45.3 to 47.2 bpm corroborates this -- both metrics are trending
  in the same unfavorable direction.

This week's structural priority: Increase incidental movement (steps) to 8,000+/day.
This single intervention is the highest-leverage action to reverse the RHR and HRV
trend with no additional training time cost.

ALERT 3 -- NO ALCOHOL / NO GABA REBOUND RISK TODAY
No alcohol was logged. Max stress spike of 80/100 is noted but does not trigger
the GABA rebound protocol. The spike may have been work-related (cognitive load
as a Tech Executive). The low average of 20/100 confirms it was isolated.

No Berberine warnings apply for today. If no alcohol is planned for tonight, you
may take Berberine with any carbohydrate-containing food you choose. If you skip
carbs entirely at dinner, skip Berberine too.

================================================================================
PRIORITY ACTION LIST FOR TONIGHT
================================================================================

1. [NOW]     Take Magnesium Glycinate before bed.
2. [21:30]   Door frame chest stretch + W-raise (3 sets).
3. [22:00]   No screens. Wind down.
4. [22:30]   Sleep on your SIDE. One extra pillow under head.
5. [MORNING] Sea salt water immediately upon waking.
6. [MORNING] Target 8,000+ steps through the day via incidental movement.
7. [MONITOR] Track SpO2 minimum for next 3-5 nights. If consistently below 85%,
             seek medical consultation for sleep-disordered breathing evaluation.

================================================================================
```

**Self-Explanation (Human-in-the-Loop Check):**

No code was generated or modified in this response. This is a pure data analysis and advice generation task. I read `/root/projects/butler/health.md` to load your protocol rules, then synthesized the health metrics provided in the prompt (today's summary + 2-year trend data) against your documented protocols.

**Key reasoning decisions made:**
- OMAD was chosen over PSMF because today's exercise was Zone 2 cardio (not heavy lifting) and stress is low -- matching the OMAD branch of your fasting decision tree exactly.
- The SpO2 minimum of 81% was flagged as the highest-priority alert because it falls well below clinical normal and correlates with your known chest/thorax tightness history.
- Strength training was recommended for tomorrow (not rest) because HRV status is BALANCED and body battery is net positive -- both green-light indicators per your profile.
- The HRV multi-year decline was called out explicitly because a 25% drop over two years is a structural signal that daily advice cannot fix alone -- it requires behavioral change (more daily movement).