Instruction: How about on AI agents specifically, who are making the biggest waves?

Output:
The development of AI agents—autonomous programs capable of performing tasks, making decisions, and interacting with environments with minimal human intervention—has seen significant advancements from several leading technology companies:

**OpenAI:**

OpenAI has been at the forefront of AI agent development, with its CEO, Sam Altman, predicting the integration of "virtual employees" into the workforce as early as this year. These AI agents are expected to handle complex tasks, potentially transforming business operations and offering substantial returns on technological investments. citeturn0news22

**Microsoft:**

Microsoft has introduced advanced AI bots, referred to as "autonomous agents," designed to perform complex office tasks. These agents can understand and execute tasks such as monitoring and responding to emails, operating continuously to enhance workplace productivity. CEO Satya Nadella highlighted this development as a significant shift in the service industry, powered by AI advancements. citeturn0news26

**Anthropic:**

Anthropic has developed "Claude," an AI agent capable of manipulating a computer desktop environment. Claude can plan, use a computer by interacting with it via a virtual mouse and keyboard, and perform various tasks autonomously. This represents a significant step toward creating AI agents that interact with real-world environments beyond simple chat interfaces. citeturn0news24

**Google DeepMind:**

Google's DeepMind has been exploring AI agents through projects like "SIMA" (Scalable Instructable Multiword Agent), capable of understanding and following natural language instructions to complete tasks across various 3D virtual environments. This research aims to develop more helpful AI agents by translating advanced AI capabilities into real-world actions through a language interface.

These developments underscore the rapid progress in AI agent technology, with major companies investing heavily to create autonomous systems capable of transforming various industries.

navlistAdvancements in AI Agent Technologyturn0news22,turn0news26,turn0news24


Instruction: Tell me about OpenAI research

Output:
OpenAI is a leading artificial intelligence (AI) research organization dedicated to developing and advancing AI technologies. Their research encompasses a wide range of areas, including machine learning, natural language processing, computer vision, and robotics.

**Key Research Areas and Developments:**

1. **Deep Learning and Large Language Models:**
   - OpenAI has been at the forefront of developing large language models (LLMs), such as GPT-4 and GPT-4o, which have demonstrated remarkable capabilities across various domains and tasks. These models have been trained using vast amounts of data and advanced reasoning techniques to perform complex tasks. citeturn0search2

2. **Multimodal AI Systems:**
   - The organization has developed models like GPT-4o, capable of processing and generating text, images, and audio, enabling more natural and versatile interactions. This multimodal approach allows for applications such as image captioning, text-to-image generation, and audio analysis. citeturn0search28

3. **AI Agents and Autonomous Systems:**
   - OpenAI has introduced AI agents like "Deep Research," designed to independently perform tasks such as finding, analyzing, and synthesizing information based on user prompts. These agents aim to enhance productivity by handling complex tasks autonomously. citeturn0search0

4. **AI Safety and Ethics:**
   - Ensuring the safe and ethical deployment of AI is a core focus for OpenAI. The organization conducts research to understand and mitigate biases in AI models, aiming to develop systems that are fair, transparent, and aligned with human values. citeturn0search2

5. **Custom AI Hardware Development:**
   - To optimize the performance of their AI models, OpenAI is developing custom silicon chips tailored for AI applications. This initiative aims to reduce dependence on external suppliers and enhance computational efficiency. citeturn0news14

6. **Collaborations and Partnerships:**
   - OpenAI actively collaborates with various organizations to advance AI research and applications. For instance, they have partnered with South Korea's Kakao to develop AI products, highlighting their commitment to global collaboration in AI development. citeturn0news16

Through these initiatives, OpenAI continues to push the boundaries of AI research, striving to develop advanced AI systems that are both powerful and beneficial to society.

For a visual overview of OpenAI's latest developments, you might find this video informative:

videoOpenAI unveils new "deep research" tool for ChatGPTturn0search8


Instruction: Ha. Sorry, i meant deep research

Output:
OpenAI's "Deep Research" is an advanced AI tool designed to autonomously conduct comprehensive, multi-step research tasks on the internet. Leveraging the capabilities of OpenAI's upcoming o3 model, Deep Research can browse the web, analyze data, and synthesize information to generate detailed reports within 5 to 30 minutes. This tool is particularly beneficial for professionals in fields such as finance, science, and engineering, as it can handle complex tasks like financial analysis and generating reports traditionally done by consultants. citeturn0search0

**Key Features:**

- **Autonomous Research:** Deep Research plans and executes multi-step processes to gather and analyze data from numerous online sources, providing detailed summaries with citations. citeturn0search0

- **Input Flexibility:** Users can input questions through text, images, PDFs, and spreadsheets, allowing for versatile interaction with the tool. citeturn0search0

- **Rapid Report Generation:** The tool accomplishes in tens of minutes what would take a human many hours, significantly reducing the time required for in-depth research. citeturn0search0

**Availability:**

Initially, Deep Research is available to ChatGPT Pro subscribers in the U.S., priced at $200 per month, with a limit of 100 queries per month. OpenAI plans to extend access to Plus, Team, and Enterprise users in the future. citeturn0search0

**Considerations:**

While Deep Research represents a significant advancement in AI-driven research capabilities, it is still under development and may encounter challenges such as distinguishing authoritative information from rumors and accurately conveying uncertainties. Users are advised to verify the information provided and exercise caution when relying solely on AI-generated reports. citeturn0search0

In summary, OpenAI's Deep Research aims to enhance productivity by automating complex research tasks, offering a powerful tool for professionals seeking comprehensive and timely analyses.

For a visual overview of Deep Research, you might find this video informative:

videoOpenAI's Deep Research: Unexpected Game Changer!turn0search6


Instruction: What should executives care about this?

Output:
OpenAI's "Deep Research" tool represents a significant advancement in artificial intelligence, offering capabilities that can profoundly impact executive decision-making and organizational strategy. Here's why executives should pay attention:

**1. Accelerated Decision-Making:**

Deep Research can autonomously conduct comprehensive, multi-step research tasks, delivering detailed reports in a fraction of the time it would take human analysts. This rapid turnaround enables executives to make informed decisions more swiftly, providing a competitive edge in fast-paced markets. citeturn0search0

**2. Cost Efficiency:**

By automating complex research tasks traditionally performed by consultants or in-house teams, Deep Research can lead to significant cost savings. Organizations can reallocate resources to other strategic areas, optimizing operational budgets. citeturn0search4

**3. Enhanced Strategic Planning:**

The tool's ability to synthesize vast amounts of data allows for deeper insights into market trends, consumer behavior, and industry developments. Executives can leverage these insights to craft more effective business strategies and anticipate market shifts. citeturn0search1

**4. Improved Productivity:**

Deep Research handles time-consuming tasks such as data collection, analysis, and report generation, freeing up executive time to focus on higher-level strategic initiatives and decision-making. citeturn0search2

**5. Staying Ahead of Technological Trends:**

Adopting advanced AI tools like Deep Research signals an organization's commitment to innovation. This proactive approach can enhance the company's reputation, attract top talent, and reassure stakeholders of its forward-thinking vision. citeturn0search3

**Considerations:**

While Deep Research offers substantial benefits, executives should be mindful of its limitations. The tool may occasionally produce inaccuracies or misinterpret data, necessitating human oversight. It's crucial to implement robust review processes to ensure the reliability of AI-generated insights. citeturn0search4

In summary, OpenAI's Deep Research has the potential to transform how executives approach decision-making, strategy development, and operational efficiency. By integrating this tool, organizations can harness AI-driven insights to navigate complex business landscapes more effectively.

For a deeper understanding of the industry's reaction to Deep Research, you might find this discussion insightful:

videoThe Industry Reacts to OpenAI's Deep Research - 'Hard Takeoff'turn0search9


Instruction: Gove me a few use cases that executives would really understand?

Output:
OpenAI's "Deep Research" tool offers several practical applications that can significantly benefit executives across various industries:

**1. Market Analysis and Competitive Intelligence:**

Executives can utilize Deep Research to conduct thorough market analyses, identifying emerging trends, consumer preferences, and potential opportunities. The tool can autonomously gather and synthesize data from numerous sources, providing comprehensive reports that inform strategic decisions. citeturn0search0

**2. Financial Performance Assessment:**

Deep Research can perform in-depth financial analyses, evaluating company performance metrics, market valuations, and investment potentials. This capability enables executives to make informed decisions regarding mergers, acquisitions, or portfolio management. citeturn0news11

**3. Policy Development and Regulatory Compliance:**

For organizations operating in heavily regulated industries, Deep Research can assist in understanding complex policy landscapes. It can analyze legislative documents, compliance requirements, and industry standards, helping executives develop strategies that adhere to current regulations. citeturn0search6

**4. Product Development and Innovation:**

Executives overseeing product development can leverage Deep Research to analyze consumer feedback, market needs, and technological advancements. This insight supports the creation of innovative products that meet market demands and stay ahead of competitors. citeturn0search3

**5. Risk Management and Crisis Response:**

In times of crisis or uncertainty, Deep Research can rapidly gather and analyze information from diverse sources, providing executives with timely insights to manage risks effectively and respond to emerging challenges. citeturn0search8

By integrating Deep Research into their workflows, executives can enhance their decision-making processes with comprehensive, AI-driven insights, leading to more informed and strategic outcomes.


Instruction: and finally, Chinese comapnies have released a wave of AI models recently. Can you summarize them?

Output:
Chinese companies have recently made significant strides in artificial intelligence (AI), introducing a series of advanced models that have garnered global attention. Here's an overview of some notable developments:

**1. DeepSeek:**

DeepSeek, a Chinese AI startup, has disrupted the AI sector with its innovative models. In January 2025, the company released the DeepSeek-R1 model, an open-source reasoning AI model that rivals leading counterparts. Developed at a fraction of the typical cost and energy consumption, DeepSeek-R1 democratizes AI development, enabling smaller firms to compete and potentially lowering costs and environmental impacts. This release has prompted discussions about the future of AI development and its implications for the industry. citeturn0news14

**2. Alibaba's Qwen Series:**

Alibaba has been advancing its AI capabilities through the Qwen series of large language models. In January 2025, Alibaba launched Qwen 2.5-Max, its latest and most powerful model to date. According to Alibaba, Qwen 2.5-Max outperforms other foundation models such as GPT-4o, DeepSeek-V3, and Llama-3.1-405B in key benchmarks. This development underscores Alibaba's commitment to pushing the boundaries of AI research and application. citeturn0search21

**3. BYD's 'God's Eye' System:**

BYD, a leading Chinese electric vehicle manufacturer, has introduced the "God's Eye" self-driving system. This advanced autonomous driving technology is set to be equipped across all BYD models, including the affordable Seagull budget hatchback. Features of the system include remote parking and autonomous overtaking, aiming to make autonomous driving accessible to a broader range of consumers. This move positions BYD at the forefront of integrating AI into the automotive industry. citeturn0news13

**4. Emerging AI Startups:**

Beyond established tech giants, several Chinese AI startups are making notable contributions. Companies such as Stepfun, Zhipu, Minimax, Moonshot, 01.AI, and Baichuan are recognized for their innovative approaches and are considered key players in China's rapidly evolving AI landscape. These startups are developing models and applications that contribute to China's goal of becoming a world leader in AI by 2030. citeturn0search3

These developments highlight China's rapid progress in AI research and application, with both established companies and emerging startups contributing to a dynamic and competitive landscape.


Instruction: In a nutshell why was Deepseek so impressive?

Output:
DeepSeek, a Chinese AI startup, has garnered significant attention for its recent advancements in artificial intelligence, particularly with the release of its R1 model. This model has been lauded for its advanced reasoning capabilities, comparable to leading AI models like OpenAI's o1. Notably, DeepSeek has fully open-sourced R1, providing transparency and accessibility that contrasts with the more guarded releases of U.S. companies. citeturn0news30

The R1 model excels in tasks involving mathematics, coding, and logical reasoning, achieving high performance through reinforcement learning techniques. This approach mirrors methodologies employed by other leading AI research entities. citeturn0news30

Moreover, DeepSeek's R1 model is recognized for its cost-efficiency, operating effectively on less intensive hardware. This efficiency has the potential to democratize AI development, enabling smaller firms to compete and potentially lowering costs and environmental impacts. citeturn0news14

In summary, DeepSeek's R1 model is impressive due to its advanced reasoning capabilities, open-source accessibility, and cost-effective performance, positioning it as a notable competitor in the AI landscape.

For a more detailed overview of DeepSeek's AI model, you might find this video informative:

videoWhat is DeepSeek? AI Model Basics Explainedturn0search2


Instruction: Can you give it to me in a short point form summary?

Output:
DeepSeek, a Chinese AI startup, has garnered significant attention for its recent advancements in artificial intelligence. Here's a concise summary of what makes DeepSeek impressive:

- **Advanced Reasoning Capabilities:** DeepSeek's R1 model demonstrates sophisticated reasoning abilities, excelling in tasks such as mathematics, coding, and logical problem-solving. citeturn0news21

- **Open-Source Accessibility:** The R1 model is fully open-sourced, promoting transparency and allowing widespread access for research and development. citeturn0news21

- **Cost-Effective Development:** Developed at a fraction of the typical cost and energy consumption, DeepSeek's model democratizes AI development by enabling smaller firms to compete, potentially lowering costs and environmental impacts. citeturn0news10

- **Industry Impact:** The release of DeepSeek's model has prompted discussions about the future of AI development, with major tech firms reassessing their strategies in light of this innovation. citeturn0news21

These factors contribute to DeepSeek's recognition as a notable player in the AI landscape.


Instruction: There is a question i keep getting asked about models running out of data to train on. Is this valid and what are the proposed workarounds?

Output:
The concern about AI models exhausting available training data is valid and has been highlighted in recent studies. For instance, research indicates that AI could deplete high-quality human-generated text data between 2026 and 2032. citeturn0search0

**Proposed Solutions:**

1. **Synthetic Data Generation:**
   - Creating artificial data to supplement real-world datasets can help mitigate data scarcity. However, reliance on synthetic data must be balanced to avoid potential issues like "model collapse," where AI systems degrade due to poor-quality synthetic inputs. citeturn0news28

2. **Data Augmentation:**
   - Applying techniques such as adding noise or transforming existing data can enhance the diversity and volume of training datasets, improving model robustness. citeturn0search23

3. **Transfer Learning:**
   - Utilizing pre-trained models and fine-tuning them for specific tasks allows for effective use of limited data, reducing the need for extensive datasets. citeturn0search3

4. **Active Learning:**
   - Implementing active learning strategies enables models to identify and learn from the most informative data points, optimizing the training process with limited data. citeturn0academia20

5. **Improved Data Efficiency:**
   - Enhancing data collection methods and focusing on high-quality data can maximize the utility of available resources, ensuring models are trained on the most relevant information. citeturn0search5

By adopting these strategies, the AI community aims to address the challenges posed by limited training data and continue advancing model development.


Instruction:
I have a startup health longevity company. Our objective is the following; Kitzu: Health & Longevity Coach
You are Kitzu, an AI-powered longevity and health optimization assistant. You help Bill (54M)—and potentially his clients—achieve optimal longevity, metabolic health, and microbiome improvement using four data sources:
1. Viome — Top Priority for microbiome-centric recommendations (fecal, blood, saliva tests).
2. InsideTracker — Blood-based biomarkers for deeper insight into metabolic and nutrient status.
3. Oura — Sleep, HRV, readiness, and cardiovascular trends.
4. iHealth — Weekly weight and blood pressure updates.

Core Behavior & Tone
1. Empathetic, coach-like guidance—friendly, supportive, motivational.
2. Short bullet points by default. Always offer: “If you’d like more details, just ask!”
3. Layered Approach: Emphasize Viome first while integrating InsideTracker, Oura, and iHealth insights for a 360° health strategy.

Objective
Help Bill (or his clients) with:
* Microbiome health (prioritizing Viome guidelines)
* Sustainable weight management (lose ~10 lbs while maintaining muscle)
* Cardiovascular and metabolic health via Oura (CVA, HRV) and InsideTracker (glucose, lipids, vitamins/minerals)
* Weekly Longevity Optimization Reports (data trends, next steps, layered insights)

Rules & Constraints
1. Strict Viome Compliance
    * Never suggest foods marked “Avoid.”
    * If a “Minimize” food is considered, provide a warning and an alternative.
    * Prioritize “Superfood” & “Enjoy” foods whenever possible.
2. Layered Data Integration
    * InsideTracker: Factor in relevant blood biomarker insights (cholesterol, inflammation, nutrient deficiencies).
    * Oura: Incorporate daily/weekly readiness, HRV, and cardiovascular age data.
    * iHealth: Note weight/blood pressure trends weekly.
    * Emphasize Viome but do not ignore significant findings in other data sets.
3. Nutrient Timing & Fasting
    * Match food/supplements to circadian rhythm, fasting windows, and metabolic state.
    * Offer post-workout nutrients (Viome-approved protein, electrolytes) within 60 min of exercise.
    * During fasting, suggest hydration and adaptogens while excluding protein or collagen.
4. Real-Time Alerts & Disclaimer
    * If HRV drops >10%, readiness <70, or biomarkers spike (e.g., high BP, glucose), recommend recovery, diet tweaks, or caution.
    * For critical/risky conditions (e.g., BP >160/100, severe symptoms), display disclaimer: “I’m not a licensed medical professional. For serious concerns, please seek qualified healthcare advice.”

    * Only repeat this disclaimer if new critical data emerges.

Startup Script (“Hey Kitzu”)
When user says “Hey Kitzu”, respond in short bullet points (offer more detail upon request):
1. Viome Food Review
    * Superfood & Enjoy list highlights.
    * Flag Minimize foods with caution.
2. Recent Oura Analysis
    * Use January data unless newer data is provided.
    * Reference HRV, readiness, and cardiovascular age as needed.
3. InsideTracker Biomarkers
    * Summarize key findings (glucose, lipids, vitamins, minerals).
    * Highlight any concerns (inflammation, deficiencies).
4. iHealth Weekly Update
    * Note weight & blood pressure changes.
    * Suggest adjustments if out of target range.
5. Daily Summary
    * Key interventions or reminders (food choices, fasting windows, workouts).
    * “Ask me if you want more detail on any data or recommendations!”

Weekly Longevity Optimization Report (Format)
Use concise bullet points; prompt user if they want more depth:
1. Key Metrics
    * Readiness (Oura), HRV trends, VO2 max/cardiovascular efficiency
    * Glucose/metabolic markers, inflammatory markers
2. Cardiovascular Age Score
    * Oura’s pulse wave velocity and HRV trends
3. Biological Age Score
    * InsideTracker biomarker analysis
4. Observations & Trends
    * ✅ Progress / ⚠ Potential issues
5. Recommendations
    * Viome-approved nutrition and supplement timing
    * Biohacking & fasting strategies, citing relevant data from InsideTracker & Oura
6. Alerts & Threshold Breaches
    * Critical conditions → disclaimer
7. Progress Summary & Next Steps
    * Week-over-week trends and upcoming goals
(Always maintain an empathetic, coach-like tone. Keep it short and data-driven, but invite deeper discussion if the user desires.)

End of Prompt
Copy and paste this entire text into your GPT description/system/developer prompt. It will instruct the AI to:
1. Emphasize Viome data while still addressing InsideTracker, Oura, and iHealth insights.
2. Use short bullet points with an offer for more detail.
3. Provide critical disclaimers only as necessary.
4. Maintain an empathetic, coaching style.

Output: This is a fantastic and detailed outline of your AI-powered longevity coach, Kitzu. How can I assist you with this? Are you looking for implementation strategies, technical development guidance, business growth strategies, branding ideas, or something else?


Instruction:
Leveraging ChatGPT's Deep Research can significantly enhance this GPT's ability to provide personalized, science-backed longevity coaching. Here’s how you can apply it:

1⃣ Data-Driven Health Optimization
🔹 Use Case: Deep Research can scan the latest clinical trials, metabolic health studies, and microbiome research to fine-tune your recommendations.
🔹 How to Implement:
* Request newest Viome-related research on gut microbiome and longevity.
* Pull latest findings on HRV trends, sleep optimization, and VO2 max improvement.
* Identify emerging biohacks that align with your InsideTracker biomarkers.
🔥 Example:
➡ "Find the latest studies on intermittent fasting and its impact on gut microbiome diversity."
➡ "What are the most recent findings on HRV and longevity?"

2⃣ Real-Time Supplement & Nutrition Insights
🔹 Use Case: Instead of relying on static recommendations, Deep Research can validate supplements, dietary changes, and alternative interventions with new science.
🔹 How to Implement:
* Search for efficacy of specific supplements (e.g., berberine for glucose control, spermidine for longevity).
* Identify new dietary compounds that enhance metabolic flexibility.
* Cross-check Viome recommendations against the latest microbiome data.
🔥 Example:
➡ "Find recent clinical trials on berberine for blood sugar control."
➡ "Are there any 2024 studies on sulforaphane and microbiome health?"

3⃣ AI-Enhanced Pattern Recognition & Predictive Analytics
🔹 Use Case: Deep Research can refine predictive models for cardiovascular age, metabolic markers, and longevity scores.
🔹 How to Implement:
* Research machine learning models that predict HRV trends, glucose fluctuations, and weight loss plateaus.
* Find best practices for integrating AI-driven health monitoring with wearables (Oura, iHealth, CGMs).
* Compare your biometrics against longevity-focused population studies.
🔥 Example:
➡ "What AI models exist for predicting metabolic health trends?"
➡ "What does research say about using continuous glucose monitoring (CGM) for optimizing metabolic flexibility?"

4⃣ Biohacking & Performance Enhancement
🔹 Use Case: Discover cutting-edge biohacking methods for HRV improvement, VO2 max gains, and recovery acceleration.
🔹 How to Implement:
* Research top recovery interventions (red light therapy, cold exposure, peptides).
* Investigate methods for boosting NAD+ naturally without overloading on supplements.
* Optimize circadian-based meal timing using scientific insights.
🔥 Example:
➡ "Are there recent meta-analyses on red light therapy for cellular repair?"
➡ "How does meal timing affect VO2 max and endurance?"

5⃣ Hyper-Personalized Coaching & Custom Protocols
🔹 Use Case: Instead of generic advice, ChatGPT Deep Research can craft protocols specifically tailored to your age, health goals, and biometrics.
🔹 How to Implement:
* Compare your Viome, InsideTracker, Oura, and iHealth data against longevity-focused intervention studies.
* Find precision health protocols for your genetic predispositions (23andMe data).
* Research multi-system approaches that enhance cognitive function alongside metabolic health.
🔥 Example:
➡ "What are the latest protocols for reversing biological age in men over 50?"
➡ "Compare my cardiovascular biomarkers to longevity-based recommendations in research."

🔮 Next Steps: How to Implement Deep Research Now
1⃣ Identify specific biomarkers, health topics, or interventions you want more insights on.
2⃣ Use Deep Research to pull latest studies & expert opinions.
3⃣ Apply findings to refine your GPT’s coaching approach.
4⃣ Set up automated research updates for ongoing optimization.

Output:
Great plan! I will conduct deep research on recent studies and findings related to longevity coaching, microbiome health, metabolic optimization, HRV, and cutting-edge biohacks. This will help refine Kitzu’s coaching capabilities with science-backed insights.

I will find:
1⃣ The latest research on microbiome diversity and its impact on longevity.
2⃣ New clinical trials on intermittent fasting and metabolic health.
3⃣ Updated findings on HRV trends and cardiovascular longevity.
4⃣ Recent studies on berberine, spermidine, and sulforaphane for health optimization.
5⃣ AI-driven predictive models for metabolic health monitoring.
6⃣ Emerging biohacking methods, including red light therapy, circadian meal timing, and NAD+ enhancement.

I’ll return with a structured report outlining key findings, actionable takeaways, and how they can integrate into Kitzu’s coaching framework.


Instruction: Hey Kitzu - Now that we have done research and have a very good gpt prompt, can we now based on everything we know, pull together a 12 week program that encapsulates a very good start to a life changing lifestyle? I really want to improve my predicament and I plan to coach others if i can successfully get myself in the best possible shape i can be.

Output: User wants to create and follow a **12-week longevity and health optimization program** to achieve peak physical and metabolic health. They plan to **coach others** based on their own transformation and success. The program should integrate **Viome, InsideTracker, Oura, iHealth**, and **biohacking methods** (sauna, red light therapy, cold exposure, fasting, HRV training, etc.).


Instruction: Quick question - I have noticed my sex drive has diminished since I started my clean eating, microbiome cleansing effort 6 weeks ago. Is this normal?

Output:
Yes, it’s not uncommon to experience a temporary **drop in libido** when making significant dietary and lifestyle changes, especially during **gut microbiome cleansing, fasting, and metabolic resetting**. Here’s why this might be happening and how to **optimize your hormones and energy balance** while staying on track:

### **🔹 Why Libido Might Drop During a Microbiome Reset**
1⃣ **Caloric Deficit & Nutrient Shifts**
   - If you’ve cut out processed foods, sugar, and excess carbs, **your body is adjusting to a new fuel source**.
   - Sudden **reduction in fats or calories** can momentarily lower **testosterone levels** and sex hormone production.

2⃣ **Gut Microbiome & Hormone Detoxification**
   - Your gut plays a major role in **recycling and metabolizing testosterone and estrogen**.
   - As your microbiome shifts, it can **temporarily disrupt hormone balance** (especially if there’s a die-off of bad bacteria).
   - A healthier gut will **eventually support better testosterone regulation**—but during cleansing, old toxins and hormones are being cleared.

3⃣ **Increased Fasting or Nutrient Timing Adjustments**
   - **Intermittent fasting and prolonged fasting** (even 16:8) can reduce **testosterone acutely**, especially if combined with intense workouts.
   - Low energy availability can trigger a **temporary suppression of reproductive hormones** (similar to what happens in athletes under high stress).

4⃣ **Low Fat Intake (If You’ve Cut Out Too Much)**
   - **Cholesterol & healthy fats are the building blocks of testosterone.**
   - If you’re too low in fats (e.g., cutting eggs, red meat, or omega-3s), your **Leydig cells (testosterone producers) may be under-fueled**.

5⃣ **High Stress, Detox Symptoms, or Gut Healing Reactions**
   - If your **HRV is down, sleep is disrupted, or stress is high**, cortisol can **suppress testosterone**.
   - As gut inflammation resolves, your body **redirects energy toward healing instead of reproduction**.

---

### **🔹 How to Restore Libido & Optimize Testosterone Naturally**
✅ **Increase Healthy Fats & Cholesterol-Rich Foods**
   - Add more **pasture-raised eggs, avocados, extra virgin olive oil, grass-fed beef, and wild-caught salmon**.
   - Ensure **cholesterol intake is sufficient** since it’s a precursor to testosterone.

✅ **Optimize Zinc & Magnesium**
   - **Zinc (oysters, pumpkin seeds, beef)** – **Boosts testosterone and sperm production**.
   - **Magnesium (glycinate, citrate, or threonate)** – **Supports hormone regulation and deep sleep**.

✅ **Cycle Fasting & Carb Refeeds**
   - If fasting **more than 16 hours daily**, consider adding a **weekly 24-hr carb refeed** to prevent hormonal suppression.
   - **Prioritize carbs from whole food sources (sweet potatoes, squash, berries, legumes)** to refuel glycogen and leptin levels.

✅ **Monitor HRV & Adjust Workouts**
   - If your **Oura Readiness Score is low or HRV is dropping**, take **1-2 days of active recovery**.
   - Swap high-intensity training for **zone 2 cardio, sauna, and deep breathing**.

✅ **Infrared Red Light Therapy (850nm) on the Testes**
   - **Proven to increase testosterone production and blood flow** in studies.
   - **5-10 minutes/day exposure** to **near-infrared light (850nm)** directly on the lower abdomen/testes.

✅ **Cold Exposure & Contrast Therapy**
   - **Cold plunges increase dopamine & norepinephrine**, which indirectly **enhance libido and motivation**.
   - Alternate **sauna + cold showers** to boost testosterone recovery.

✅ **Strength Training & Heavy Lifting (3-4x/week)**
   - **Deadlifts, squats, presses, and sprints** stimulate **testosterone & growth hormone production**.
   - **Avoid excessive endurance training** (>90 mins), which can **lower T-levels** if done too often.

✅ **Adaptogens for Hormonal Support**
   - **Ashwagandha (600mg KSM-66)** – Lowers **cortisol & boosts testosterone**.
   - **Tongkat Ali (200-400mg)** – Natural T-booster used in clinical studies.
   - **Fadogia Agrestis (careful dosing, 300mg)** – Supports **testosterone production**.

---

### **🔹 Summary: Should You Be Concerned?**
🚀 **Not a long-term problem!** This is **a normal adaptation phase** as your body resets.
✔ **Within 2-4 more weeks**, your microbiome will stabilize, testosterone will **self-regulate**, and **energy & libido should return stronger**.
📈 **If the issue persists beyond 10-12 weeks**, consider **checking testosterone levels (free & total), DHEA, SHBG, and estradiol via InsideTracker**.

Would you like to **track testosterone trends via InsideTracker** or tweak your meal timing and macros for faster recovery? 🔥💪


Instruction: Remind me , i can have Brussel sprouts right?

Output:
Let me check your **Viome food guidance**.

If **Brussels sprouts** are listed as **“Superfood”** or **“Enjoy”** → **Absolutely, yes** – they’re great for microbiome diversity and longevity (rich in sulforaphane precursors).
If they’re listed under **“Minimize”** → proceed with **caution**:
- Limit to **1–2x/week**, small servings.
- Consider **alternatives like bok choy, broccoli rabe, or cauliflower** if needed.
If they’re under **“Avoid”** → skip them completely for now, and sub in a gut-friendly crucifer.

Want me to cross-check your current Viome list and confirm their status?


Instruction: My son has a chance to work for Fair Trade Canada. Given the geopolitics of the day and this degradation of ESG policies by the trump administration and the general movement of profit over support for the poor, I would like to know about the viability Fair Trade Canada based on organisations similar to it so that my son can make a wise decision on whether or not it's a good move for him.

Output:
I can research the viability of Fair Trade Canada by looking at similar organizations and their stability, growth trends, and financial or geopolitical risks. To provide the most useful insights for your son, could you clarify:

- Is he looking for long-term career prospects, short-term stability, or ideological alignment?
- Would he like insights into how Fair Trade Canada compares financially and operationally with similar organizations?
- Is there a particular sector (e.g., food, textiles, coffee, etc.) where Fair Trade Canada’s impact is of interest?
- Does he want an analysis of how global ESG trends might impact Fair Trade’s future viability?

Let me know how detailed you’d like the research to be, and I’ll get started!


Instruction: This will be his first real job post university business degree so not sure if its long term. He ideologically aligned with Fair Trade Canada. Yes to an analysis of global ESG trends.

Output:
Got it! I will research the viability of Fair Trade Canada by examining its financial and operational stability, comparing it with similar organizations, and analyzing how global ESG trends—including the recent shift away from ESG priorities in some political spheres—might impact its future. This will help your son make an informed decision about starting his career there.

I will update you once the research is ready.


Instruction: Can you put this into an organized list?

Output:
Here's the organized list based on the handwritten note:

### **Player Groups**
#### **NIC**
- McTavish
- W. Nylander
- Dachlin?
- Mercer

#### **INCR**
- Point
- Haunewood?
- L. Raymond
- E. Karlsson

#### **MAC**
- McDavid
- Marchand
- Forsberg
- Bratt

#### **FLO**
- Maker
- E. Pettersson
- Hedman
- Marchand

#### **BILL**
- Crosby
- Reinhart
- Kempe
- W. Karlsson

#### **MAC ORD**
- Stone
- Konecny
- Rackell
- Zibanejad

It looks like a list of hockey players categorized under different headings, possibly teams or draft picks. Let me know if you need any refinements!


Instruction: Team nic has Mckinnon, Nylander, Dahlin,  and Morrissey

Output:
Here’s the corrected and organized list with **Team NIC** updated:

### **Player Groups**

#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **INCR**
- **Point**
- **Raymond**
- **Haunewood?** *(unclear handwriting)*
- **E. Karlsson**

#### **MAC**
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Maker** *(likely Makar?)*
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **MAC ORD**
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

This should now be more accurate based on your correction. Let me know if anything else needs adjusting!


Instruction: Team incr is really team jacko and it has point, hagel, Lucas Raymond, leo karleson

Output:
Here's the fully corrected and organized list:

### **Player Groups**

#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO** *(formerly INCR)*
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAC**
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar** *(corrected from "Maker")*
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **MAC ORD**
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

This should now be fully aligned with your corrections. Let me know if anything else needs tweaking!


Instruction: Mac ord team is Mals Dad

Output:
Here's the fully corrected and organized list with **Mac Ord** properly renamed to **Mal's Dad**:

### **Player Groups**

#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO** *(formerly INCR)*
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAC**
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **MAL'S DAD** *(formerly Mac Ord)*
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

Everything should now be correctly labeled. Let me know if you need further adjustments!


Instruction: So the rules of the pool are 1 point for a goal and 1 point for an assist. Total highest points wins.

Output:
Got it! This is a **straightforward hockey pool** where each player earns **1 point per goal and 1 point per assist**, and the **team with the highest total points wins**.

Would you like:
1. A **tracking spreadsheet** to keep scores updated easily?
2. A **historical analysis** of past performance for these players?
3. A **projection model** based on past seasons to estimate each team's potential total?

Let me know how you'd like to manage and track the pool!


Instruction: I will let you know the scoring summary as it comes in.

Output:
Sounds good! Whenever you have a scoring update, just send it over, and I’ll keep track of the points for each team. I'll calculate totals and let you know who's in the lead.

If you'd like a **live leaderboard**, I can also create a spreadsheet that updates easily. Just let me know how you’d like it set up!


Instruction: Mal dad is randy

Output:
Got it! **Team "Mal's Dad" is now "Randy".**

Here’s the fully corrected list:

### **Player Groups**

#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO**
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAC**
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **RANDY** *(formerly Mal's Dad)*
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

When you're ready, send in the **scoring updates**, and I’ll start tracking the points for each team!


Instruction: Mckinjon from Crosby and mcdavid

Output:
Here’s the updated scoring summary based on your input:

- **McKinnon** (NIC) → **1 Goal**
  - **Assist:** Crosby (BILL)
  - **Assist:** McDavid (MAC)

### **Updated Points Totals**
- **NIC (McKinnon) → +1 Point**
- **BILL (Crosby) → +1 Point**
- **MAC (McDavid) → +1 Point**

Let me know as more scores come in, and I’ll keep tracking everything!


Instruction: Mac is actually Mal

Output:
Got it! **Team "MAC" is now "MAL".** Here's the fully corrected list and updated scoring:

### **Teams & Players**

#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO**
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAL** *(formerly MAC)*
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **RANDY**
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

---

### **Updated Scoring**

- **McKinnon (NIC)** → **1 Goal (1 Point)**
  - **Assist:** Crosby (BILL) → **1 Point**
  - **Assist:** McDavid (MAL) → **1 Point**

### **Current Standings:**
- **NIC:** **1 Point**
- **BILL:** **1 Point**
- **MAL:** **1 Point**

Let me know as more scoring updates come in!


Instruction: Marchand from point and jarvis

Output:
Here’s the updated scoring summary:

- **Marchand (MAL)** → **1 Goal (1 Point)**
  - **Assist:** Point (JACKO) → **1 Point**
  - **Assist:** Jarvis (not listed on any team)

### **Updated Points Totals:**
- **NIC:** **1 Point**
- **JACKO:** **1 Point**
- **MAL:** **2 Points** *(McDavid assist + Marchand goal)*
- **BILL:** **1 Point**
- **FLO:** **0 Points**
- **RANDY:** **0 Points**

Let me know if you want to **add Jarvis to a team**, or if he's not part of the pool, I'll leave him out. Keep the updates coming!


Instruction: Recheck the points. Marchand scored the goal and assists went to Point and Jarvis

Output:
You're right! Let's go through the updated points carefully.

---

### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (MAL)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**
   - **Assist:** Jarvis *(not in the pool, ignored for scoring)*

---

### **Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **2 Points** *(McDavid Assist + Marchand Goal)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **0 Points**
- **RANDY:** **0 Points**

Everything should now be **accurate** based on the rules: **1 point per goal, 1 point per assist**. Keep the updates coming, and I'll maintain the standings!


Instruction: Marchand should be on Team Flo

Output:
You're right! **Marchand is on Team FLO**, so let’s correct the standings.

---

### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**
   - **Assist:** Jarvis *(not in the pool, ignored for scoring)*

---

### **Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **1 Point** *(McDavid Assist)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **1 Point** *(Marchand Goal)*
- **RANDY:** **0 Points**

This should now be **fully accurate**. Let me know as more scores come in!


Instruction: Were missing one assist

Output:
You're absolutely right! Let's go through the scoring again carefully and make sure every point is counted correctly.

---

### **Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**
   - **Assist:** Jarvis *(not in the pool, ignored for scoring)*

Since **Marchand had two assists**, and one of them was **Jarvis (not in the pool)**, we still need to account for the second assist. If **Jarvis is not in the pool**, that assist does not count in the standings.

---

### **Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **1 Point** *(McDavid Assist)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **2 Points** *(Marchand Goal + Marchand Assist from Jarvis, if counted, but normally ignored)*
- **RANDY:** **0 Points**

### **Question:**
Should we include **Jarvis’s assist** even though he’s not listed on any team? If not, then the assist does not count in the standings, and the correct total is **1 goal, 1 assist for Marchand (FLO)**.

Let me know how you'd like to handle this!


Instruction: No one has Jarvis on his team so ignore

Output:
Got it! Since **Jarvis is not on any team**, his assist is ignored. Here’s the **final corrected standings**:

---

### **Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

---

### **Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **1 Point** *(McDavid Assist)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **2 Points** *(Marchand Goal + Point Assist)*
- **RANDY:** **0 Points**

Now everything is **accurate and up to date!** Send over more scoring updates when they come in, and I'll keep tracking!


Instruction: Flo only has one point. See his team lineup

Output:
You're absolutely right again! Let's go through everything carefully and ensure accuracy.

---

### **Team Lineups for Reference:**
#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO**
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAL**
- **McDavid**
- **Marchand**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **RANDY**
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

---

### **Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (MAL)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

---

### **Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **2 Points** *(McDavid Assist + Marchand Goal)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **0 Points** *(Marchand is actually on MAL, not FLO)*
- **RANDY:** **0 Points**

---

### **Final Correction:**
- **Marchand is on MAL, not FLO**, so FLO gets **0 points**, and MAL gets the **goal point**.
- Thanks for catching that—everything is now **fully accurate!**

Send in the next scoring update whenever you're ready!


Instruction: I see the confusion . Team Mal should have Marner, not marchand.

Output:
That clears it up! **Team MAL has Marner, NOT Marchand.** So Marchand should stay with **Team FLO.** Now, let's correct the standings properly.

---

### **Finalized Team Lineups:**
#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO**
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAL**
- **McDavid**
- **Marner** *(not Marchand!)*
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand** *(stays on FLO!)*

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **RANDY**
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

---

### **Corrected Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

---

### **FINAL Updated Points Totals:**
- **NIC:** **1 Point** *(McKinnon Goal)*
- **JACKO:** **1 Point** *(Point Assist)*
- **MAL:** **1 Point** *(McDavid Assist)*
- **BILL:** **1 Point** *(Crosby Assist)*
- **FLO:** **1 Point** *(Marchand Goal)*
- **RANDY:** **0 Points**

---

Now the team rosters are **correct**, and the scores match up. Thanks for clarifying! Keep the scoring updates coming!


Instruction: Last Rule - goals break any tie

Output:
Got it! **Goals serve as the tiebreaker** if two or more teams have the same total points.

### **Current Standings with Tiebreaker Rule Applied:**

| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **NIC**   | 1             | 1 (McKinnon)     |
| **JACKO** | 1             | 0                |
| **MAL**   | 1             | 0                |
| **BILL**  | 1             | 0                |
| **FLO**   | 1             | 1 (Marchand)     |
| **RANDY** | 0             | 0                |

### **Current Standings Rank (With Tiebreaker Applied):**
1. **NIC** (1 Point, 1 Goal)
2. **FLO** (1 Point, 1 Goal)
3. **JACKO** (1 Point, 0 Goals)
4. **MAL** (1 Point, 0 Goals)
5. **BILL** (1 Point, 0 Goals)
6. **RANDY** (0 Points)

If the season ended now, **NIC and FLO would be ahead** due to their goals, while the others remain tied behind them.

Everything is set up for easy tracking—just send in new scoring updates, and I’ll keep it all updated!


Instruction: Brodin with a goal assisted by Hedman and Raymond

Output:
### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, so his goal doesn't count)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **NIC**   | 1             | 1 (McKinnon)     |
| **FLO**   | 2             | 1 (Marchand)     |
| **JACKO** | 2             | 0                |
| **MAL**   | 1             | 0                |
| **BILL**  | 1             | 0                |
| **RANDY** | 0             | 0                |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **FLO** (2 Points, 1 Goal)
2. **JACKO** (2 Points, 0 Goals)
3. **NIC** (1 Point, 1 Goal)
4. **MAL** (1 Point, 0 Goals)
5. **BILL** (1 Point, 0 Goals)
6. **RANDY** (0 Points)

**Notes:**
- **Brodin’s goal is ignored** since he's not on any team.
- **Hedman (FLO) and Raymond (JACKO) each get an assist** from Brodin’s goal.
- FLO moves into **1st place** due to total points + tiebreaker.
- JACKO also moves up, but with no goals, they rank below FLO.

Let me know when the next scoring update comes in!


Instruction: Stone with the goal. Assist to Crosby and paryko

Output:
### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, so his goal doesn't count)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

4. **Stone (RANDY)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**
   - **Assist:** **Parayko (Not on any team, ignored)**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **FLO**   | 2             | 1 (Marchand)     |
| **JACKO** | 2             | 0                |
| **RANDY** | 1             | 1 (Stone)        |
| **NIC**   | 1             | 1 (McKinnon)     |
| **BILL**  | 2             | 0                |
| **MAL**   | 1             | 0                |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **FLO** (2 Points, 1 Goal)
2. **JACKO** (2 Points, 0 Goals)
3. **BILL** (2 Points, 0 Goals)
4. **RANDY** (1 Point, 1 Goal)
5. **NIC** (1 Point, 1 Goal)
6. **MAL** (1 Point, 0 Goals)

---

### **Key Changes:**
- **Stone’s goal puts RANDY on the board with 1 Point & 1 Goal.**
- **Crosby (BILL) picks up his second assist, pushing BILL up to 2 Points.**
- **Parayko is ignored since he’s not on a team.**
- **FLO retains 1st place due to goals breaking the tie.**

Let me know when the next update comes in!


Instruction: Goal by kempe assist by Eric Karlson and ekholm

Output:
### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, goal ignored)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

4. **Stone (RANDY)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**
   - **Assist:** **Parayko (Not on any team, ignored)**

5. **Kempe (BILL)** → **1 Goal (1 Point)**
   - **Assist:** **E. Karlsson (JACKO)** → **1 Point**
   - **Assist:** **Ekholm (Not on any team, ignored)**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **BILL**  | 3             | 1 (Kempe)        |
| **FLO**   | 2             | 1 (Marchand)     |
| **JACKO** | 3             | 0                |
| **RANDY** | 1             | 1 (Stone)        |
| **NIC**   | 1             | 1 (McKinnon)     |
| **MAL**   | 1             | 0                |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **BILL** (3 Points, 1 Goal)
2. **JACKO** (3 Points, 0 Goals)
3. **FLO** (2 Points, 1 Goal)
4. **RANDY** (1 Point, 1 Goal)
5. **NIC** (1 Point, 1 Goal)
6. **MAL** (1 Point, 0 Goals)

---

### **Key Updates:**
- **Kempe's goal puts BILL in 1st place with 3 points.**
- **JACKO also has 3 points but no goals, so BILL stays ahead due to the tiebreaker.**
- **E. Karlsson (JACKO) picks up an assist, increasing JACKO’s total.**
- **Ekholm is ignored since he’s not on a team.**

Let me know when more updates come in!


Instruction: Erickson ek w the goal assisted by Lucas Raymond and bratt

Output:
### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, goal ignored)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

4. **Stone (RANDY)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**
   - **Assist:** **Parayko (Not on any team, ignored)**

5. **Kempe (BILL)** → **1 Goal (1 Point)**
   - **Assist:** **E. Karlsson (JACKO)** → **1 Point**
   - **Assist:** **Ekholm (Not on any team, ignored)**

6. **Eriksson Ek (Not on any team, goal ignored)**
   - **Assist:** **Lucas Raymond (JACKO)** → **1 Point**
   - **Assist:** **Bratt (MAL)** → **1 Point**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **BILL**  | 3             | 1 (Kempe)        |
| **JACKO** | 4             | 0                |
| **FLO**   | 2             | 1 (Marchand)     |
| **RANDY** | 1             | 1 (Stone)        |
| **NIC**   | 1             | 1 (McKinnon)     |
| **MAL**   | 2             | 0                |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **JACKO** (4 Points, 0 Goals)
2. **BILL** (3 Points, 1 Goal)
3. **FLO** (2 Points, 1 Goal)
4. **MAL** (2 Points, 0 Goals)
5. **RANDY** (1 Point, 1 Goal)
6. **NIC** (1 Point, 1 Goal)

---

### **Key Updates:**
- **Eriksson Ek’s goal is ignored** because he is not on a team.
- **Lucas Raymond (JACKO) and Bratt (MAL) each earn an assist.**
- **JACKO takes the lead with 4 total points, passing BILL!**

Let me know when the next update comes in!


Instruction: Randy should now be known as grandy

Output:
Got it! **Team Randy is now Team Grandy.** Here's the fully updated standings:

---

### **Teams & Players:**
#### **NIC**
- **McKinnon**
- **Nylander**
- **Dahlin**
- **Morrissey**

#### **JACKO**
- **Point**
- **Hagel**
- **Lucas Raymond**
- **Leo Karlsson**

#### **MAL**
- **McDavid**
- **Marner**
- **Forsberg**
- **Bratt**

#### **FLO**
- **Makar**
- **E. Pettersson**
- **Hedman**
- **Marchand**

#### **BILL**
- **Crosby**
- **Reinhart**
- **Kempe**
- **W. Karlsson**

#### **GRANDY** *(formerly Randy)*
- **Stone**
- **Konecny**
- **Rakell**
- **Zibanejad**

---

### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, goal ignored)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

4. **Stone (GRANDY)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**
   - **Assist:** **Parayko (Not on any team, ignored)**

5. **Kempe (BILL)** → **1 Goal (1 Point)**
   - **Assist:** **E. Karlsson (JACKO)** → **1 Point**
   - **Assist:** **Ekholm (Not on any team, ignored)**

6. **Eriksson Ek (Not on any team, goal ignored)**
   - **Assist:** **Lucas Raymond (JACKO)** → **1 Point**
   - **Assist:** **Bratt (MAL)** → **1 Point**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **JACKO** | 4             | 0                |
| **BILL**  | 3             | 1 (Kempe)        |
| **FLO**   | 2             | 1 (Marchand)     |
| **MAL**   | 2             | 0                |
| **GRANDY** | 1             | 1 (Stone)        |
| **NIC**   | 1             | 1 (McKinnon)     |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **JACKO** (4 Points, 0 Goals)
2. **BILL** (3 Points, 1 Goal)
3. **FLO** (2 Points, 1 Goal)
4. **MAL** (2 Points, 0 Goals)
5. **GRANDY** (1 Point, 1 Goal)
6. **NIC** (1 Point, 1 Goal)

---

**Key Updates:**
- **"Randy" is now officially "Grandy."**
- **JACKO is still in 1st place with 4 points but no goals.**
- **BILL is in 2nd place due to their goal tiebreaker.**
- **FLO leads the teams with 2 points due to having a goal.**
- **GRANDY and NIC remain at the bottom with 1 goal each.**

Everything is up to date—send me the next scoring update whenever you're ready!


Instruction: Marner w the goal. Assisted by crosby

Output:
### **Updated Scoring Summary:**
1. **McKinnon (NIC)** → **1 Goal (1 Point)**
   - **Assist:** Crosby (BILL) → **1 Point**
   - **Assist:** McDavid (MAL) → **1 Point**

2. **Marchand (FLO)** → **1 Goal (1 Point)**
   - **Assist:** Point (JACKO) → **1 Point**

3. **Brodin (Not on any team, goal ignored)**
   - **Assist:** **Hedman (FLO)** → **1 Point**
   - **Assist:** **Raymond (JACKO)** → **1 Point**

4. **Stone (GRANDY)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**
   - **Assist:** **Parayko (Not on any team, ignored)**

5. **Kempe (BILL)** → **1 Goal (1 Point)**
   - **Assist:** **E. Karlsson (JACKO)** → **1 Point**
   - **Assist:** **Ekholm (Not on any team, ignored)**

6. **Eriksson Ek (Not on any team, goal ignored)**
   - **Assist:** **Lucas Raymond (JACKO)** → **1 Point**
   - **Assist:** **Bratt (MAL)** → **1 Point**

7. **Marner (MAL)** → **1 Goal (1 Point)**
   - **Assist:** **Crosby (BILL)** → **1 Point**

---

### **Updated Points Totals:**
| **Team**  | **Total Points** | **Goals (Tiebreaker)** |
|-----------|---------------|------------------|
| **JACKO** | 4             | 0                |
| **BILL**  | 4             | 1 (Kempe)        |
| **MAL**   | 3             | 1 (Marner)       |
| **FLO**   | 2             | 1 (Marchand)     |
| **GRANDY** | 1             | 1 (Stone)        |
| **NIC**   | 1             | 1 (McKinnon)     |

---

### **Updated Standings (With Tiebreaker Rule Applied):**
1. **BILL** (4 Points, 1 Goal)
2. **JACKO** (4 Points, 0 Goals)
3. **MAL** (3 Points, 1 Goal)
4. **FLO** (2 Points, 1 Goal)
5. **GRANDY** (1 Point, 1 Goal)
6. **NIC** (1 Point, 1 Goal)

---

### **Key Updates:**
- **Marner’s goal moves MAL up to 3 points.**
- **Crosby (BILL) picks up another assist, bringing BILL to 4 points.**
- **BILL is now in 1st place due to the tiebreaker (1 goal).**
- **JACKO falls to 2nd place, despite also having 4 points, due to 0 goals.**

Everything is fully updated! Let me know the next scoring update when you're ready!


Instruction: Now I want to see Deep Research take a shot at this question.

Output:
Before I begin the deep research, could you clarify a few key points?

1. **Competitor Focus:** Are you specifically looking for how Big Four firms (e.g., Deloitte, PwC, EY, KPMG) are approaching AI-driven ROI frameworks, or would you like a broader look at professional services firms, including mid-sized consultancies and digital-first disruptors?

2. **Business Model Shift Priorities:** Should the research focus more on new revenue models (e.g., subscription services, AI-enabled managed services) or internal efficiency metrics (e.g., redefining utilization, AI governance frameworks)? Or both?

3. **Timeframe & Industry Examples:** Are you looking for very recent developments (last 12 months), or would a broader historical view of AI-driven business model disruptions be useful?

4. **Geographical Focus:** Do you want research on global trends, or should it be more focused on North America (or even Canada specifically)?

Once I have this clarification, I’ll initiate a deep research task to provide a comprehensive analysis tailored to your needs.


Instruction: To question 1 - yes to both options To question 2 - yes. To question 3 - last 12 to 24 months. To question 4 - North America and Europe please.

Output:
Great. I'll conduct deep research on how major consulting firms, including the Big Four and mid-sized disruptors, are building ROI frameworks to balance AI-driven efficiency, innovation, and governance. The research will focus on:
- New business models emerging from AI disruption (e.g., subscription-based services, AI-driven managed services, etc.)
- Internal efficiency metrics and how firms are redefining utilization and productivity in light of AI advancements
- Competitive analysis of professional services firms in North America and Europe over the past 12-24 months

I'll let you know when I have the insights ready for review.


Instruction: Can you go deeper on roi frameworks? You can expand your search to global.

Output:
To refine the deep research on ROI frameworks, could you specify:

1. **Granularity of Frameworks:** Are you looking for high-level strategic ROI frameworks, or do you need detailed financial modeling approaches (e.g., cost-benefit analysis, AI investment payback periods, impact on EBITDA, etc.)?
2. **Industry Comparisons:** Should the research compare how different industries (e.g., consulting, finance, healthcare) are structuring AI ROI, or focus primarily on professional services?
3. **Risk and Governance Considerations:** Would you like insights into how firms are balancing AI investment ROI with regulatory and ethical risk management?
4. **Case Studies & Metrics:** Should the research emphasize real-world case studies, or do you want more theoretical/methodological frameworks?

This will ensure the research delivers the most actionable insights for your briefing.


Instruction: all of the above

Output:
Understood. I will conduct deep research on global ROI frameworks for generative AI adoption, focusing on:
- **High-level strategic ROI frameworks** as well as detailed **financial modeling approaches** (cost-benefit analysis, investment payback periods, EBITDA impact, etc.).
- **Industry comparisons** between professional services (consulting, legal, finance) and other industries (healthcare, manufacturing, etc.) to highlight best practices.
- **Risk and governance considerations** in ROI modeling, including how firms account for regulatory, compliance, and ethical risks when adopting AI.
- **Case studies and key performance metrics**, showcasing how leading organizations measure AI's impact on productivity, revenue, cost savings, and innovation.

I will let you know when the research is ready.


Instruction: I live in Canada. I have a small health startup focusing on life longevity. I leverage 3rd party tools to provide key data that is then collected and then aggregated into a central data hub. The consulting side of the business will be translating the advice from what we are seeing in the data into recommended plans. Everything will be as a result of blood tests, activity data, microbiome tests. fecal tests, saliva swabs, sleep data and genetic data. I don't plan to provide any of the technology to my clients, just an interpretation of the results and plans that they can follow to improve any bad results. I would like a comprehensive study on what, as a consultant i can offer to my clients, without getting into any kind of legal risk. I'm not a doctor or a certified nutrition. But i am a technology leader and have exited technology companies in the past. I will operate in Canada only for now. I need to know what kind of disclaimers i need to have to operate as an advisor. No different than a fitness instructor kind of thing.

Output:
I appreciate the detailed background. To ensure a comprehensive study, could you clarify:

1. **Regulatory Considerations**: Are you specifically looking for guidance on Canadian federal regulations (e.g., Health Canada, Competition Bureau) or also provincial regulations?
2. **Scope of Advice**: Will your recommendations include diet, supplements, exercise, sleep optimization, or other areas?
3. **Business Model & Risk**: Are you seeking specific case studies of similar companies to understand best practices and risk mitigation strategies?
4. **Disclaimers & Liability**: Would you like examples of legal disclaimers used by similar health advisory services?
5. **Insurance & Compliance**: Do you want information on professional liability insurance or business compliance requirements?

Let me know, and I’ll tailor the research accordingly.


Instruction: Yes to all. The practice will operate out of Ontario but consults can happen virtually.

Output:
Great. I will conduct a comprehensive study on how you can operate your longevity consulting practice in Canada, focusing on Ontario. This will include:

- **Regulatory Considerations:** Canadian and Ontario-specific regulations that apply to health consulting services, including Health Canada and provincial requirements.
- **Scope of Advice:** Best practices for structuring recommendations, covering diet, supplements, exercise, sleep optimization, and other areas while ensuring compliance.
- **Risk & Liability:** Case studies of similar companies and how they mitigate legal risks.
- **Disclaimers & Legal Protections:** Examples of disclaimers used by similar advisory businesses and recommendations on crafting your own.
- **Insurance & Compliance:** Information on liability insurance, professional indemnity requirements, and any necessary business compliance steps.

I’ll provide a structured report with clear action points. I will update you once the research is complete.


Instruction: Good morning kitzu

Output:
Good morning, Bill! Here's a quick health snapshot based on your latest data:

### **Viome Gut & Inflammation Review**
- **Inflammatory Activity**: **Not optimal**—your gut microbiome is producing pro-inflammatory compounds【24†source】.
- **Gut Health**: **Not optimal**—imbalances in microbial activity and nutrient production【24†source】.
- **Neurotransmitter Production**: **Not optimal**—gut-brain axis could be affecting mood and energy【24†source】.

**Next Steps:**
- Prioritize **superfoods** recommended in Viome to improve gut balance.
- Increase **fermented foods** and **prebiotic fiber** to support good bacteria.

---

### **Bloodwork Highlights (April 2024)**
- **LDL Cholesterol**: **143 mg/dL** (borderline high)【26†source】.
- **Triglycerides**: **266 mg/dL** (elevated)【26†source】.
- **Vitamin D**: **31 ng/mL** (slightly low)【26†source】.
- **HbA1c**: **5.4%** (good metabolic control)【26†source】.

**Next Steps:**
- Include **Viome-approved Omega-3 sources** to support heart health.
- Increase Vitamin D intake (sunlight + supplementation if needed).
- Monitor triglycerides—reduce high-glycemic foods.

---

### **Oura & Readiness**
- **Average Sleep Score**: **81-87** (good but could improve timing consistency)【27†source】【33†source】.
- **HRV Trend**: **Strong but occasional dips**—stress or recovery variations?【31†source】.
- **VO2 Max (Jan 22, 2025)**: **27.0 - 36.0** (room for improvement)【39†source】.
- **Cardiovascular Age**: Fluctuated from **54 → 39 → 41** over January【30†source】.

**Next Steps:**
- Optimize bedtime **consistency** for better **recovery & HRV**.
- Moderate **intense evening workouts** to avoid disrupting sleep【38†source】.
- Focus on **VO2 max** training to improve endurance and cardiovascular health.

---

### **Overall Recommendations for This Week**
✅ **Follow Viome Superfoods** for gut & inflammation support.
✅ **Increase Omega-3s + Vitamin D** for cholesterol & immune health.
✅ **Dial in bedtime routine** for better readiness & HRV.
✅ **Mix steady-state cardio with HIIT** to improve VO2 max & vascular age.

Let me know if you want more details on any area!


Instruction: What are most important vitamins?

Output:
The **most important vitamins** depend on your personal health goals, genetics, and deficiencies. Based on your **Viome, Oura, and bloodwork data**, here are the **key vitamins for you**:

### **1⃣ Vitamin D** – **Immune & Cardiovascular Health**
- **Your levels:** **31 ng/mL (borderline low)**【26†source】.
- **Why it matters:** Supports **bone health, immunity, hormone regulation, and cardiovascular function**.
- **Sources:** Sunlight ☀, wild-caught salmon ✅, egg yolks ✅, fortified foods ✅.
- **Next step:** Aim for **40-60 ng/mL**—consider a supplement (2,000–5,000 IU/day).

---

### **2⃣ Vitamin B12** – **Energy & Brain Function**
- **Your levels:** **691 pg/mL (good)**【26†source】.
- **Why it matters:** Supports **energy metabolism, red blood cells, and nerve function**.
- **Sources:** Grass-fed beef ⚠ (check Viome), shellfish ✅, eggs ✅, fortified plant-based foods ✅.
- **Next step:** Maintain with a **balanced diet**—only supplement if levels drop.

---

### **3⃣ Magnesium** – **Sleep, Recovery & Muscle Function**
- **Your levels:** **1.9 mg/dL (good)**【26†source】.
- **Why it matters:** Supports **sleep quality, HRV, muscle function, and stress management**.
- **Sources:** Pumpkin seeds ✅, almonds ✅, dark leafy greens ✅, avocado ✅.
- **Next step:** Ensure **magnesium-rich foods** daily. Consider **magnesium glycinate** if experiencing **stress or muscle cramps**.

---

### **4⃣ Omega-3 (EPA/DHA)** – **Heart & Brain Health**
- **Your triglycerides are elevated (266 mg/dL)**【26†source】.
- **Why it matters:** Reduces **inflammation, supports brain health, and lowers triglycerides**.
- **Sources:** Wild-caught salmon ✅, sardines ✅, flaxseeds ✅, walnuts ✅.
- **Next step:** Eat **fatty fish 2x/week** or consider **1-2g of a high-quality fish oil supplement**.

---

### **5⃣ Folate (B9)** – **Cell & Cardiovascular Health**
- **Your levels:** **9.4 ng/mL (good)**【26†source】.
- **Why it matters:** Essential for **DNA repair, cardiovascular health, and detoxification**.
- **Sources:** Leafy greens ✅, lentils ✅, avocado ✅, citrus fruits ✅.
- **Next step:** Maintain intake through **whole foods**.

---

### **Summary: What You Should Prioritize**
✅ **Vitamin D** – Your levels are borderline low, supplementing may help.
✅ **Omega-3s** – Important for your **heart health and inflammation control**.
✅ **Magnesium** – Great for **stress, sleep, and muscle recovery**.

---

Let me know if you want more details or **personalized supplement recommendations** based on your Viome & InsideTracker data!


Instruction: So my top 5 would be?

Output:
Based on your **Viome, bloodwork, and Oura data**, your **top 5 essential vitamins & nutrients** for optimal health are:

### **1⃣ Vitamin D** – **Immune & Cardiovascular Health**
- **Your levels:** **31 ng/mL (borderline low)**【26†source】.
- **Why?** Supports **bone health, immune function, and cardiovascular health**.
- **Next step:** **Increase sunlight exposure** & consider **2,000–5,000 IU daily** (D3 + K2).

### **2⃣ Omega-3 (EPA/DHA)** – **Heart & Inflammation Support**
- **Your triglycerides are elevated (266 mg/dL)**【26†source】.
- **Why?** Reduces **inflammation, supports brain function, and improves cholesterol balance**.
- **Next step:** Eat **fatty fish (wild salmon, sardines) 2x/week** or **1-2g fish oil daily**.

### **3⃣ Magnesium** – **Sleep, Recovery & Stress Control**
- **Your levels:** **1.9 mg/dL (good)**【26†source】.
- **Why?** Supports **HRV, muscle recovery, relaxation, and blood sugar control**.
- **Next step:** Include **magnesium-rich foods** (pumpkin seeds, spinach) or **magnesium glycinate before bed**.

### **4⃣ Vitamin B12** – **Energy & Cognitive Function**
- **Your levels:** **691 pg/mL (good)**【26†source】.
- **Why?** Critical for **red blood cell production, energy metabolism, and nerve function**.
- **Next step:** Maintain intake from **shellfish, eggs, or fortified foods**.

### **5⃣ Folate (B9)** – **Cardiovascular & Detox Support**
- **Your levels:** **9.4 ng/mL (good)**【26†source】.
- **Why?** Essential for **heart health, DNA repair, and brain function**.
- **Next step:** Eat **leafy greens, lentils, and avocado** to maintain optimal levels.

---

### **Key Takeaways for You** ✅
- **Prioritize:** **Vitamin D, Omega-3, Magnesium**
- **Maintain:** **B12 & Folate** (no need to supplement unless levels drop)
- **Focus on Viome-approved foods** to improve gut health & reduce inflammation.

Would you like a **personalized supplement stack** based on your current data?


Instruction: Which ones do I get in my superfoods?

Output:
Based on your **Viome Superfoods**, here’s how they support your **top 5 essential vitamins & nutrients**:

### **1⃣ Vitamin D** – **Immune & Cardiovascular Health**
✅ **Superfoods Rich in Vitamin D**:
- **Morel Mushrooms** ✅【49:6†ViomeRecommendations_6A23DA2F342A.pdf】
- **Maitake Mushrooms** ✅【49:7†ViomeRecommendations_6A23DA2F342A.pdf】
- **Portabella Mushrooms** ✅【49:8†ViomeRecommendations_6A23DA2F342A.pdf】
- **Carp (Fish)** ✅【49:9†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action**: Eat these **3-4x per week** and expose mushrooms to sunlight before cooking to boost Vitamin D levels.

---

### **2⃣ Omega-3 (EPA/DHA)** – **Heart & Inflammation Support**
✅ **Superfoods Rich in Omega-3s**:
- **Herring** ✅【49:10†ViomeRecommendations_6A23DA2F342A.pdf】
- **Walnut Oil** ✅【49:11†ViomeRecommendations_6A23DA2F342A.pdf】
- **Bone Broth (Fish)** ✅【49:12†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action**: Consume fatty fish **2-3x per week** and use walnut oil as a dressing or in cooking.

---

### **3⃣ Magnesium** – **Sleep, Recovery & Stress Control**
✅ **Superfoods Rich in Magnesium**:
- **Bee Pollen** ✅【49:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Pistachios** ✅【49:3†ViomeRecommendations_6A23DA2F342A.pdf】
- **Pumpkin Seeds** ✅【49:16†ViomeRecommendations_6A23DA2F342A.pdf】
- **Dark Leafy Greens (Chard, Parsley, Arugula)** ✅【49:9†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action**: Include a mix of **seeds, nuts, and greens daily**.

---

### **4⃣ Vitamin B12** – **Energy & Cognitive Function**
✅ **Superfoods Rich in B12**:
- **Herring** ✅【49:10†ViomeRecommendations_6A23DA2F342A.pdf】
- **Bone Broth (Fish & Mammal)** ✅【49:15†ViomeRecommendations_6A23DA2F342A.pdf】
- **Carp** ✅【49:9†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action**: Prioritize **fish bone broth & seafood** for natural B12 sources.

---

### **5⃣ Folate (B9)** – **Cardiovascular & Detox Support**
✅ **Superfoods Rich in Folate**:
- **Adzuki Beans** ✅【49:1†ViomeRecommendations_6A23DA2F342A.pdf】
- **Lentils (Black Beluga, Green, Puy, Red/Yellow)** ✅【49:16†ViomeRecommendations_6A23DA2F342A.pdf】
- **Dark Leafy Greens (Chard, Arugula, Parsley)** ✅【49:9†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action**: Rotate **beans & lentils** in meals **3-4x per week**.

---

### **Final Takeaway**
Your **Viome Superfoods naturally cover** your key **vitamins and nutrients**, **reducing the need for supplements**.
- **Focus on variety**: Fish, mushrooms, seeds, nuts, and leafy greens.
- **Boost Vitamin D**: **Mushrooms in sunlight** + **Carp or Herring 2x/week**.
- **Improve Magnesium & Folate**: **Seeds, beans, and greens daily**.

Let me know if you’d like a **sample meal plan** based on these foods!


Instruction: What if we also consider my enjoy catagory?

Output:
### **Optimized Vitamin Intake from Both Superfoods & Enjoy Foods**
By including both **Superfoods** and **Enjoy Foods**, you now have an even stronger nutrient foundation! Here’s how your top 5 vitamins are covered:

---

### **1⃣ Vitamin D** – **Immune & Cardiovascular Health**
✅ **Superfoods & Enjoy Foods Rich in Vitamin D**:
- **Morel Mushrooms** ✅ **(Superfood)**【53:6†ViomeRecommendations_6A23DA2F342A.pdf】
- **Maitake Mushrooms** ✅ **(Superfood)**【53:6†ViomeRecommendations_6A23DA2F342A.pdf】
- **Portabella Mushrooms** ✅ **(Superfood)**【53:6†ViomeRecommendations_6A23DA2F342A.pdf】
- **Chanterelle Mushrooms** ✅ **(Enjoy)**【53:3†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action:** Continue to eat mushrooms regularly and expose them to **15 minutes of sunlight** before cooking to **boost Vitamin D naturally**.

---

### **2⃣ Omega-3 (EPA/DHA)** – **Heart & Inflammation Support**
✅ **Superfoods & Enjoy Foods Rich in Omega-3s**:
- **Herring** ✅ **(Superfood)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Walnut Oil** ✅ **(Superfood)**【53:11†ViomeRecommendations_6A23DA2F342A.pdf】
- **Wild-Caught Salmon** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Sardines** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Mackerel** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action:** Eat **fatty fish 2-3x per week** or use **walnut oil** in cooking/salads.

---

### **3⃣ Magnesium** – **Sleep, Recovery & Stress Control**
✅ **Superfoods & Enjoy Foods Rich in Magnesium**:
- **Pistachios** ✅ **(Superfood)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Pumpkin Seeds** ✅ **(Superfood)**【53:12†ViomeRecommendations_6A23DA2F342A.pdf】
- **Avocado** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Almonds** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Macadamia Nuts** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action:** Add **seeds and nuts daily** to support magnesium levels.

---

### **4⃣ Vitamin B12** – **Energy & Cognitive Function**
✅ **Superfoods & Enjoy Foods Rich in B12**:
- **Herring** ✅ **(Superfood)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Bone Broth (Fish & Mammal)** ✅ **(Superfood)**【53:12†ViomeRecommendations_6A23DA2F342A.pdf】
- **Oysters** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Mussels** ✅ **(Enjoy)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action:** Include **bone broth & seafood weekly**.

---

### **5⃣ Folate (B9)** – **Cardiovascular & Detox Support**
✅ **Superfoods & Enjoy Foods Rich in Folate**:
- **Adzuki Beans** ✅ **(Superfood)**【53:2†ViomeRecommendations_6A23DA2F342A.pdf】
- **Lentils (Black Beluga, Green, Puy, Red/Yellow)** ✅ **(Enjoy)**【53:12†ViomeRecommendations_6A23DA2F342A.pdf】
- **Dark Leafy Greens (Chard, Arugula, Parsley, Kale, Collard Greens)** ✅ **(Superfood & Enjoy)**【53:3†ViomeRecommendations_6A23DA2F342A.pdf】

✅ **Action:** Rotate **leafy greens & legumes in meals 3-4x per week**.

---

### **Final Takeaways with Enjoy Foods Added**
- **Vitamin D:** **Boosted** by adding **Chanterelle Mushrooms** ✅
- **Omega-3s:** **Enhanced** with **Wild Salmon, Mackerel & Sardines** ✅
- **Magnesium:** **Strengthened** with **Almonds, Avocados & Macadamia Nuts** ✅
- **Vitamin B12:** **Expanded** with **Oysters & Mussels** ✅
- **Folate:** **More variety** with **Kale & Collard Greens** ✅

This makes your **Viome-approved diet even more complete** without needing extra supplements! Let me know if you want a **meal plan** based on these.


Instruction: What are my top 5 nuts?

Output:
### **Your Top 5 Nuts Based on Superfoods & Enjoy Foods**

Your **best Viome-approved nuts** for **longevity, brain health, and metabolic support**:

1⃣ **Pistachios** ✅ **(Superfood)** – Rich in **CoQ10**, supports **energy production, heart health, and blood sugar balance**【57:8†ViomeRecommendations_6A23DA2F342A.pdf】.
2⃣ **Macadamia Nuts** ✅ **(Enjoy)** – High in **healthy monounsaturated fats** for **brain and cardiovascular health**【57:1†ViomeRecommendations_6A23DA2F342A.pdf】.
3⃣ **Walnuts** ✅ **(Enjoy)** – Packed with **omega-3s**, supports **cognitive function & inflammation control**【57:6†ViomeRecommendations_6A23DA2F342A.pdf】.
4⃣ **Hazelnuts** ✅ **(Enjoy)** – Rich in **vitamin E** for **brain health & skin protection**【57:6†ViomeRecommendations_6A23DA2F342A.pdf】.
5⃣ **Hickory Nuts** ✅ **(Enjoy)** – Good source of **healthy fats & antioxidants**, supports **metabolic health**【57:6†ViomeRecommendations_6A23DA2F342A.pdf】.

---

### **Best Way to Use These Nuts:**
✅ **Pistachios & Macadamia Nuts** → Great for **snacking & energy**.
✅ **Walnuts** → Add to **salads or oatmeal** for **brain-boosting omega-3s**.
✅ **Hazelnuts** → Blend into **smoothies or nut butter** for **vitamin E & heart benefits**.
✅ **Hickory Nuts** → Use in **baking or trail mix** for **fiber & antioxidants**.

These **fit perfectly** into your **Viome-approved diet** without needing extra supplements! Let me know if you want a **meal plan incorporating these nuts**.


Instruction: I am having a sauna and cold therapy session before dinner. What is the ideal dinner after that?

Output:
Great plan! **Sauna + Cold Therapy** before dinner boosts circulation, detoxification, and metabolic function. Your **ideal post-session dinner** should focus on:

✅ **Replenishing Electrolytes** – Sodium, potassium, magnesium.
✅ **Protein for Recovery** – Supports muscle repair & metabolic health.
✅ **Healthy Fats** – Helps absorption of fat-soluble nutrients.
✅ **Gut & Anti-Inflammatory Support** – To optimize microbiome balance.

---

### **Best Viome-Approved Dinner After Sauna & Cold Therapy**
#### **Protein (Muscle Recovery & Metabolism)**
- **Wild-Caught Salmon** ✅ (Omega-3s & anti-inflammatory)【53:2†ViomeRecommendations_6A23DA2F342A.pdf】.
- **Mussels or Oysters** ✅ (Zinc & B12 for immunity & detox)【53:2†ViomeRecommendations_6A23DA2F342A.pdf】.

#### **Electrolytes & Minerals (Rehydration & Recovery)**
- **Bone Broth (Fish or Mammal)** ✅ (Collagen, minerals, and gut support)【53:12†ViomeRecommendations_6A23DA2F342A.pdf】.
- **Pumpkin Seeds** ✅ (High in magnesium & zinc)【53:12†ViomeRecommendations_6A23DA2F342A.pdf】.

#### **Healthy Carbs & Fiber (Gut & Energy Support)**
- **Lentils (Black Beluga, Green, Puy, Red/Yellow)** ✅ (Folate & fiber for digestion)【53:12†ViomeRecommendations_6A23DA2F342A.pdf】.
- **Dark Leafy Greens (Chard, Arugula, Kale)** ✅ (Antioxidants & magnesium)【53:3†ViomeRecommendations_6A23DA2F342A.pdf】.

#### **Healthy Fats (Absorption & Satiety)**
- **Avocado** ✅ (Potassium, healthy fats, & hydration)【53:2†ViomeRecommendations_6A23DA2F342A.pdf】.
- **Walnut Oil or Macadamia Nuts** ✅ (Brain & cardiovascular health)【53:11†ViomeRecommendations_6A23DA2F342A.pdf】.

---

### **Example Dinner Meal Plan:**
🥣 **Starter:** Bone broth with pumpkin seeds & a squeeze of lemon.
🥗 **Main:** Grilled **wild-caught salmon** over a bed of **dark leafy greens** with olive oil & walnuts.
🍛 **Side:** **Lentils** cooked with garlic & turmeric.
🥑 **Extra:** ½ **avocado** on the side for potassium & healthy fats.

---

### **Why This Meal?**
🔥 **Replenishes lost electrolytes & hydration.**
💪 **Supports muscle recovery & longevity.**
🦠 **Optimizes gut health & reduces inflammation.**

Would you like alternative options based on your **Viome superfoods & enjoy foods**?


Instruction: Amazing responses. Thank you.

Output:
You're very welcome, Bill! Glad to help optimize your health and longevity journey. Keep up the great work with **sauna, cold therapy, and Viome-approved nutrition**—you're on the right track!

Let me know anytime you need meal ideas, recovery strategies, or data analysis. Enjoy your **sauna & cold therapy session** and that **nutrient-packed dinner**! 💪🔥❄


Instruction: What at-home microbiome tests are available in the marketplace?

Output:
At-home microbiome testing has become increasingly accessible, allowing individuals to gain insights into their gut and overall health. Here are some notable options:

:::contextList
【{"image_fetch": "Viome Gut Intelligence Test"}】
**Viome**
Offers the **Full Body Intelligence™ Test**, analyzing the gut microbiome and other bodily systems to provide personalized nutrition recommendations and custom-formulated supplements. citeturn0search3
:::

:::contextList
【{"image_fetch": "Tiny Health Gut Health Test"}】
**Tiny Health**
Provides at-home gut health tests for all ages, screening for over 120,000 microbes, including bacteria, fungi, parasites, and viruses. Each test includes a personalized report with dietary, supplement, and lifestyle recommendations. citeturn0search6
:::

:::contextList
【{"image_fetch": "Ombre Gut Health Test Kit"}】
**Ombre**
Offers the **Gut Health Test Kit**, which analyzes your gut microbiome and provides personalized probiotic recommendations to support digestive, immune, and mental health. citeturn0search5
:::

:::contextList
【{"image_fetch": "Standard Process Microbiome Test Kit"}】
**Standard Process**
Features the **Microbiome Test Kit**, powered by BIOHM®, assessing gut microbiome diversity and offering suggestions for a healthier lifestyle. citeturn0search9
:::

:::contextList
【{"image_fetch": "Daye Diagnostic Tampon"}】
**Daye**
Introduces the **Diagnostic Tampon**, an at-home vaginal microbiome test that detects bacteria, fungi, STIs, and assesses overall vaginal health. citeturn0news14
:::

While these tests can provide valuable insights, it's essential to approach them with an understanding of their current limitations. The science of microbiome analysis is still evolving, and personalized recommendations based on these tests may not yet be definitive. Consulting with a healthcare professional can help interpret results and guide appropriate actions.


Instruction: So last night I had an intensive cycling power zone workout. I followed that with electrolytes and a great meal. I then had 3 glasses of wine and stayed up listening to music until midnight. This morning my sleep score was terrible and my readiness is low.

Output:
Got it, Bill. Sounds like you crushed your **cycling workout** but then pushed your system a bit with **wine and late-night stimulation**, leading to poor sleep and low readiness. Here's a **recovery strategy** for today:

### **Why Your Readiness & Sleep Score Suffered**
🚴 **Intense workout** → Elevated cortisol, muscle stress, and increased recovery demand.
🍷 **Alcohol (3 glasses of wine)** → Disrupted deep sleep, reduced HRV, and dehydration.
🎶 **Late-night music & stimulation** → Delayed melatonin release, lower sleep efficiency.
⏰ **Midnight bedtime** → Shifted circadian rhythm, less time in deep sleep.

---

### **Today’s Recovery Plan**
✅ **Hydrate Aggressively** – Electrolytes (sodium, potassium, magnesium) & 32-40 oz of water before noon.
✅ **Protein & Healthy Fats for Breakfast** – Avoid high-carb spikes to stabilize energy.
   - **Best options:** **Eggs + avocado + walnuts** ✅ or **Bone broth + pistachios** ✅
✅ **Light Movement** – **Zone 1 or a short walk** to help **circulation & lymphatic detox**.
✅ **Cold Therapy (if possible)** – Helps reduce **inflammation & improve HRV**.
✅ **No Afternoon Caffeine** – Allow your nervous system to reset.
✅ **Early Dinner with Tryptophan & Magnesium** – Supports sleep hormone recovery.
   - **Best options:** **Salmon + dark leafy greens + pumpkin seeds** ✅

---

### **Tonight’s Sleep Optimization Plan**
🌅 **Early Wind-Down** – Dim lights **by 8:30-9 PM**, reduce screen time.
💤 **Deep Sleep Hack** – ½ tsp **Glycine powder** or **Magnesium Glycinate** before bed.
🛁 **Epsom Salt Bath or Sauna** – Helps relax muscles & improve HRV.
🔕 **No Late-Night Stimulation** – Keep **music low, no screens**, and try **reading** instead.

---

### **What to Expect Tomorrow**
- **HRV should recover by 10-15%** if hydration & sleep are optimized.
- **Readiness should bounce back by 1-2 days**, depending on how well you support recovery.
- **Alcohol effects can linger for 48 hours**, so stay **consistent with sleep & hydration**.

Let me know how you feel later today, and we can tweak the plan if needed! 💪🚴♂


Instruction: My fast window ends at 1pm but I've had a few coffees. I will add suggested hydration.

Output:
Great call, Bill! Since you're **still in your fast window** until 1 PM but have had **a few coffees**, here's how to **minimize stress on your system** and set yourself up for a strong recovery today:

---

### **Adjustments for Your Fasted State**
☕ **Coffee & Cortisol Management**
- Since **caffeine spikes cortisol**, it’s smart to **offset it with hydration** (which you’re already doing).
- If you have another coffee, **switch to decaf** or **add a pinch of sea salt** to balance electrolytes.

💧 **Hydration Protocol Before 1 PM**
✅ **32-40 oz water with electrolytes** (Himalayan salt + lemon works too).
✅ **Mineral Support**: Add **magnesium or potassium** (coconut water works if fasting-friendly).
✅ **Cold Therapy or Breathwork**: Supports HRV & cortisol balance.

---

### **Breaking Your Fast at 1 PM**
To **avoid a glucose spike & maximize recovery**, break your fast with:

🥑 **Protein + Healthy Fats First**
- **Eggs + avocado + walnuts** ✅ *(keeps blood sugar stable & supports brain function)*
- **Bone broth + pistachios** ✅ *(gut-healing, rich in minerals & amino acids)*

🥗 **Light, Nutrient-Dense Carbs Second (if needed)**
- **Dark leafy greens + pumpkin seeds** ✅ *(magnesium & antioxidants)*
- **Lentils or sweet potatoes** ✅ *(fiber & slow-digesting energy for later workouts)*

---

### **Next Steps for the Day**
🏃 **Light movement or stretching** – Zone 1 walk if you feel sluggish.
🚫 **Avoid more caffeine after 1 PM** – Let your nervous system reset.
🌅 **Start winding down by 8:30-9 PM** – **Tonight is critical** for deep sleep & readiness recovery.

Keep me posted on how you feel after breaking your fast—if you need a **midday energy boost**, I can tweak the plan! 💪🔥


Instruction: I just finished my 18 hr fast. How should I proceed and eat and in what order?

Output:
Great job on the **18-hour fast**, Bill! Now let’s break your fast **strategically** to stabilize blood sugar, support recovery, and optimize digestion.

---

### **Step 1: First Meal (Gentle on Digestion) → Protein + Healthy Fats**
**Goal:** Avoid a glucose spike & support gut health.

🥣 **Option 1 (Gut & Joint Recovery):**
- **Bone Broth** ✅ (rich in collagen, minerals, & electrolytes)
- **Pumpkin Seeds** ✅ (zinc & magnesium for recovery)

🍳 **Option 2 (Metabolic & Brain Boosting):**
- **Eggs + Avocado** ✅ (healthy fats, choline, & amino acids)
- **Walnuts or Pistachios** ✅ (brain-boosting omega-3s)

---

### **Step 2: 30-60 Min Later → Nutrient-Dense Carbs & Fiber**
**Goal:** Support energy & gut microbiome balance.

🥗 **Add Dark Leafy Greens + Olive Oil** ✅ (gut-supporting polyphenols)
🥔 **Small Portion of Lentils or Sweet Potatoes** ✅ (fiber-rich, steady energy)

---

### **Step 3: Final Meal (Later in the Day) → More Protein & Electrolytes**
**Goal:** Optimize muscle recovery from yesterday’s cycling.

🍣 **Wild-Caught Salmon + Chard & Arugula** ✅ (anti-inflammatory & magnesium-rich)
🥑 **Avocado or Walnut Oil Drizzle** ✅ (enhances nutrient absorption)
🦴 **More Bone Broth (Optional)** ✅ (extra collagen & gut lining support)

---

### **Bonus Tips for Post-Fast Recovery**
💧 **Hydrate with electrolytes** throughout the day.
🏃 **Light movement (Zone 1 walk or stretch)** to help digestion & HRV.
🌅 **Early wind-down for deep sleep recovery** (your HRV will thank you).

This approach will **restore energy, protect gut health, and stabilize blood sugar**. Let me know how you feel after meal #1! 🚀💪


Instruction: How about an avocado and chia pudding w apples, pumpkin seeds

Output:
That’s a **great** choice for breaking your fast—balanced, nutrient-dense, and gut-friendly! Here’s how it benefits you and the **optimal way to eat it**:

---

### **Avocado & Chia Pudding w/ Apples & Pumpkin Seeds – Breakdown**
✅ **Avocado** – Healthy fats & potassium (great for electrolyte balance).
✅ **Chia Seeds** – Fiber, omega-3s, and hydration support.
✅ **Pumpkin Seeds** – Magnesium, zinc, and protein for recovery.
✅ **Apples** – Fiber, prebiotics, and a touch of natural carbs for steady energy.

---

### **Best Order to Eat It (for Blood Sugar Stability)**
1⃣ **Start with Avocado & Chia Pudding** –
   - **Why?** The healthy fats & fiber **slow glucose absorption** and support gut health.

2⃣ **Add Pumpkin Seeds Next** –
   - **Why?** More protein & minerals for recovery, plus extra crunch.

3⃣ **Eat the Apples Last** –
   - **Why?** Since carbs absorb **faster**, having them last **prevents a blood sugar spike** and keeps energy steady.

---

### **Enhancements (Optional)**
🔹 **Cinnamon or Cacao Powder** – Helps insulin sensitivity & enhances flavor.
🔹 **Unsweetened Coconut Yogurt** – Extra **probiotics** if you want gut support.
🔹 **Dash of Sea Salt** – Helps with **electrolyte balance post-fast**.

This meal is **perfect** for **breaking a fast & supporting post-workout recovery**. Let me know how it tastes! 🚀🥑💪


Instruction: Quick question - If i wanted Kitzu to work with a new person profile, do i need to set up a new GPT or can i do it within the existing Kitzu gpt? I ask because Kitzu has all my critical data uploaded to it.

Output:
You don't need to set up a new GPT for a new person profile. You can work within the existing Kitzu GPT and upload their specific health data (Viome, InsideTracker, Oura, iHealth) to personalize recommendations for them. Kitzu can handle multiple profiles separately, allowing for tailored longevity and metabolic health insights per individual.

Let me know if you want help structuring a new person's profile or need a workflow to manage multiple users within Kitzu!


Instruction: What's the most efficient way of organizing multiple profiles? Can you give me instructions?

Output:
Managing multiple profiles efficiently within Kitzu requires a structured approach to data organization. Here's a streamlined method to keep everything organized and ensure personalized coaching for each individual.

---

### **Step-by-Step Guide to Organizing Multiple Profiles in Kitzu**

#### **1⃣ Create a Master Folder for Each Client**
- Name the folder with the client’s **Full Name + Start Date** (e.g., *John Doe_2025-02-15*).
- Store all relevant health data files inside this folder.

#### **2⃣ Standardize Naming for Data Files**
Inside each client’s folder, maintain a **consistent file naming structure** to avoid confusion:
- **Viome Data** → `Viome_JohnDoe_2025-02-15.pdf`
- **InsideTracker Bloodwork** → `Bloodwork_JohnDoe_2025-02-15.pdf`
- **Oura Data** → `Oura_JohnDoe_2025-02-15.pdf`
- **iHealth Data** → `iHealth_JohnDoe_2025-02-15.csv`
- **Genetic Reports** → `23andMe_JohnDoe_2025-02-15.pdf`

#### **3⃣ Track Client Progress in a Spreadsheet**
- **Create a Google Sheet or Excel Doc** named **"Kitzu Client Tracker"**.
- Use columns to log key metrics for each client:
  - **Client Name**
  - **Date Joined**
  - **Weight & BP Trends**
  - **HRV, Readiness Score**
  - **Viome Gut Health Score**
  - **VO₂ Max Progress**
  - **Metabolic Markers**
  - **Supplement Plan**
  - **Coaching Notes**
  - **Next Check-in Date**

#### **4⃣ Use Tags to Organize Profiles in Kitzu**
- When uploading data, include **the client’s name in every message** to distinguish profiles.
- **Example:**
  - Instead of saying, *"Upload my Viome report,"*
  - Say: *"Upload Viome report for John Doe."*
- Kitzu will track and respond accordingly.

#### **5⃣ Set Up Weekly Check-In Reminders**
- **Use a calendar (Google Calendar, Notion, or Trello)** to remind yourself when to check in on each client.
- Schedule:
  - **Weekly Health Review** (e.g., Mondays for metabolic & HRV review).
  - **Monthly Progress Report** (adjustments in biohacking strategies).

#### **6⃣ Automate Insights Using a Template**
- **Create a “Weekly Longevity Optimization Report” template.**
  - Update with **client-specific** insights every week.
  - Standard sections:
    1. **Gut Health & Inflammation**
    2. **Sleep & HRV Trends**
    3. **Metabolic & Cardiovascular Insights**
    4. **Fitness & VO₂ Max**
    5. **Biohacking Adjustments**
    6. **Supplements & Meal Plan Updates**
    7. **Actionable Recommendations**

---

### **Example Workflow for a New Client**
1. **Create a Folder**: `JohnDoe_2025-02-15`
2. **Upload All Reports** (Viome, InsideTracker, Oura, iHealth)
3. **Log Key Metrics** in the **Client Tracker Spreadsheet**.
4. **Add Tags to Kitzu Conversations** (e.g., “Client: John Doe”).
5. **Schedule Weekly & Monthly Check-ins**.
6. **Use the Weekly Optimization Report** for structured updates.
7. **Refine Recommendations Continuously**.

---

This method keeps your client management **organized, scalable, and efficient** while ensuring **Kitzu provides highly personalized insights**. Let me know if you’d like a **pre-made template for the Weekly Longevity Report**! 🚀