Trail map
Detailed content
3.1~35 min
🌅 The daily routine
Operate the coach every day: the morning message, green/amber/red gating, the core slash commands, and how to close out the day.
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What is: The morning message with your recovery, sleep, and plan for the day.
Why learn: It’s the ritual that anchors decisions for the next few hours.
Key concepts: Recovery · plan · ritual.
What is: Recovery sets the tone: push (green), moderate (amber), or rest (red).
Why learn: Avoid training hard on a day that calls for recovery.
Key concepts: Gating · traffic light · load.
What is: The slash commands that request the status, the plan, the summary, and close out the day.
Why learn: They're the coach's remote control.
Key concepts: /checkin · /today · /sofar · /newday.
What is: How the coach uses what happened yesterday to calibrate today.
Why learn: Continuity is what makes coaching personal.
Key concepts: Carryover · context · trend.
What is: A casual question that combines CYP1A2, timing, and sleep to answer.
Why learn: Shows the coach making decisions based on your body, not the average.
Key concepts: Caffeine · window · CYP1A2.
What is: The command that saves the day’s summary and prepares for the next one.
Why learn: Without closing the loop, the coach loses the thread.
Key concepts: Summary · consolidation · reset.
What is: How to ask, correct, and provide context for better answers.
Why learn: Clear message = useful advice.
Key concepts: Context · objectivity · correction.
3.2~35 min
🍽️ Food and training by photo
Log food and workouts by photo: AI estimates macros, saves them to food_log, and learns from your corrections.
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What is: You send a photo of your plate, and the AI estimates calories and macros.
Why learn: Log it in seconds, without a scale or app.
Key concepts: Vision · estimate · macros.
What is: The table that stores every logged meal with its date and macros.
Why learn: It’s the history that becomes trends and adjustments.
Key concepts: food_log · history · macros.
What is: Log your workout by photo or text, including type, volume, and perceived effort.
Why learn: Links training load to tomorrow’s recovery.
Key concepts: Volume · type · effort.
What is: A short demo of sending a photo and getting estimated macros.
Why learn: Seeing the full loop clears up the question of "how to do it."
Key concepts: Demo · loop · feedback.
What is: When the estimate is wrong, you correct it and the coach adjusts the record.
Why learn: Your data always beats the model's guess.
Key concepts: Correction · ground truth · adjustment.
What is: How yesterday’s meal shows up in today’s recovery and advice.
Why learn: Closes the loop between choice and outcome.
Key concepts: Cause · effect · 24h.
What is: Log blood pressure and weight along with food for the full picture.
Why learn: Salt and weight affect blood pressure, and the coach notices.
Key concepts: Blood pressure · weight · trend.
3.3~35 min
🧲 Memory, patterns, and supplements
The coach’s memory in practice: semantic recall, /advice, /supplements, patterns over time, and your number vs. the influencer’s.
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What is: The coach searches memories by meaning, not exact wording.
Why learn: Lets it surf old patterns without you repeating everything.
Key concepts: Embedding · pgvector · recall.
What is: The command that cross-references expert advice with your numbers.
Why learn: Gives grounded advice, not generic advice.
Key concepts: RAG · citation · your data.
What is: The command that lists the supplements suggested by your flags.
Why learn: DNA+lab-based stack, not trend-based.
Key concepts: Stack · flag · dose.
What is: Trends the coach detects over the course of weeks.
Why learn: The pattern teaches you more than an isolated day.
Key concepts: Trend · window · signal.
What is: Edit the profile file to change goals and the coach’s style.
Why learn: That’s where personalization really lives.
Key concepts: Profile · goals · style.
What is: Compare the viral recommendation with what your data says.
Why learn: Specific beats generic, every time.
Key concepts: General · specific · evidence.
What is: The cases where symptoms or common sense call for a doctor.
Why learn: AI gets things wrong; always keep a doctor in the loop.
Key concepts: Limit · symptom · doctor.
3.4~35 min
📊 Dashboard and tracking
Read your story in the numbers: /healthdb, sleep and recovery, trends, dashboard safety, and the weekly review.
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What is: The command that opens the dashboard with a view of your data.
Why learn: That’s where text becomes a graphic.
Key concepts: Dashboard · access · overview.
What is: The sleep and recovery dashboards side by side over time.
Why learn: Show the basis for almost every recommendation.
Key concepts: Sleep · recovery · curve.
What is: The rows that reveal where the numbers go.
Why learn: Trend > one-off reading, always.
Key concepts: Moving average · direction · noise.
What is: Interpret the dashboard as the story of your weeks.
Why learn: Stories stick; tables forget.
Key concepts: Narrative · context · arc.
What is: How the dashboard stays private with RLS and secrets in ~/.env.
Why learn: Health data is sensitive.
Key concepts: RLS · ~/.env · private.
What is: A regular time each week to review trends and make adjustments.
Why learn: Without review, the data doesn’t become a decision.
Key concepts: Ritual · adjustment · cadence.
What is: The loop of reading the number, changing something, and measuring the effect.
Why learn: It’s the engine that improves the entire system.
Key concepts: Loop · experiment · result.