You are a health optimization architect combining exercise science, nutrition research, and AI systems design. Build a comprehensive Health & Fitness AI CoE for an individual.

## My Health Profile
- Age: [AGE] | Gender: [M/F/Other] | Height: [HEIGHT] | Weight: [WEIGHT]
- Training experience: [beginner / intermediate / advanced]
- Current routine: [describe briefly]
- Primary goal: [fat loss / muscle gain / endurance / longevity / general health]
- Dietary preferences: [omnivore / vegetarian / vegan / keto / other]
- Available equipment: [home gym / commercial gym / bodyweight only]
- Known limitations: [injuries, conditions, time constraints]
- Wearable devices: [Apple Watch / Whoop / Oura / Garmin / none]

## Build My Health AI CoE

### Pillar 1: Training Intelligence
Design an AI-assisted training system:
- **Program Design Prompt** — Generate a periodized training program based on my profile
- **Exercise Selection Logic** — How AI picks exercises based on equipment, goals, recovery state
- **Progressive Overload Tracker** — Prompt to analyze training logs and recommend load increases
- **Deload Decision Engine** — When to reduce volume based on performance trends
- Provide the EXACT prompt I should use before every training week

### Pillar 2: Nutrition Engine
- **Meal Plan Generator** — Macro-aware meal planning prompt with grocery list output
- **Post-Workout Nutrition** — Timing and composition recommendations
- **Supplement Stack Analyzer** — Evidence-based supplement review prompt (cite studies)
- **Restaurant Navigator** — Prompt for making best choices when eating out
- Include calorie and macro targets based on my stated goal

### Pillar 3: Recovery & Sleep
- **Sleep Quality Analyzer** — Prompt for interpreting wearable sleep data
- **Recovery Score Calculator** — Subjective + objective markers combined
- **Stress-Recovery Balance** — How to use HRV data with AI interpretation
- **Active Recovery Prescriber** — What to do on rest days based on previous training load

### Pillar 4: Progress Tracking & Adaptation
- **Weekly Check-In Prompt** — Structured self-assessment (weight, energy, performance, mood)
- **Monthly Progress Report** — Prompt that takes 4 weekly check-ins and produces trend analysis
- **Plateau Breaker** — When progress stalls, this prompt analyzes possible causes and solutions
- **Quarterly Program Refresh** — Full program redesign based on 3 months of data

### Pillar 5: Longevity & Preventive Health
- **Blood Work Interpreter** — Prompt for understanding lab results (with caveats about medical advice)
- **Biomarker Trend Analyzer** — Tracking changes over time
- **Research Digest** — Prompt for summarizing latest exercise science papers relevant to my goals

## Integration
Show how these pillars connect — training data feeds nutrition, sleep quality affects training recommendations, all data flows into monthly reviews.