Design Regimen

---
name: design-regimen
description: Design an integrated weekly regimen — training, nutrition, sleep, stress, recovery — matched to the person's actual life. Composes with gym-training-expert and health-nutrition-expert for domain detail. Produces a sustainable architecture, not an extreme program. Not medical advice.
allowed-tools: Read, Write, Grep, Glob, Skill
argument-hint: <person-name> [--audit health/audit-<slug>-<date>.md] [--genius genius/profile-<slug>.md] [--life-stage sedentary|active|athlete]
---

# /design-regimen

Load `SIP.md`, `VOICES.md`, `agents/starlight-embodiment.md`, `skills/health/body-substrate.md`, `skills/health/energy-architecture.md`. Invoke `gym-training-expert` and `health-nutrition-expert` skills for domain specifics. Produce a **Regimen Architecture** — weekly template integrating training + nutrition + sleep + stress + recovery. Save to `health/regimen-<person-slug>.md`.

## Input
$ARGUMENTS

## When this command fires

- A person wants a coherent regimen across training, nutrition, sleep, stress, and recovery.
- They want their physical substrate to support creative and intellectual output, not fight it.
- They want long-game architecture, not a 90-day transformation program.
- A `/energy-audit` has been completed (strongly preferred) and the map is available.

## When this command does NOT fire

- User has an active medical condition, injury, or clinician-supervised protocol that requires medical guidance → halt and defer.
- User wants single-domain advice (training only, nutrition only) → route directly to `gym-training-expert` or `health-nutrition-expert`.
- User wants fad protocol (keto-only without indication, under-4h sleep, extreme IF) → refuse and explain why.

## Process

1. **Resolve inputs.**
   - `<person-slug>` from `<person-name>` (kebab-case).
   - Parse optional `--audit`, `--genius`, `--life-stage` flags.
   - If `--audit` not provided, check for `health/audit-<person-slug>-*.md`. If no audit exists, halt with: `Run /energy-audit <person> first — a regimen without an energy map is guessing. Seven-day log beats seven-minute vibes.`
   - If `--genius` not provided, check for `genius/profile-<person-slug>.md`. Load if present (to align regimen to creative peaks). Proceed without if absent — note that creative-peak alignment is approximate.
   - Default `--life-stage` to the level implied by the audit, or ask the person if ambiguous.

2. **Read the audit.**
   - Extract: peak windows across five dimensions, crash windows, named leaks, ranked fixes.
   - If audit is older than 90 days, halt with: `Audit is stale. Run /energy-audit <person> again before designing — life has moved.`

3. **Safety gate (non-medical deferral check).**
   - Scan inputs for mentions of: chronic pain, diagnosed condition, current medication, injury in last 90 days, pregnancy, eating disorder history, clinician-supervised protocol.
   - If any appear, halt with: `Your context includes <flag>. This system does not design regimens that intersect with clinician care. Confirm with your clinician first; bring their guidance back and we can architect around it.`
   - Do not continue until confirmed.

4. **Invoke domain skills.**
   - `gym-training-expert` — produce training program detail (frequency, structure, progression) matched to `--life-stage` and available time.
   - `health-nutrition-expert` — produce nutrition strategy detail (macro targets, meal pattern, hydration, caffeine, alcohol) matched to goals + life-stage.
   - These are references, not ownership. This command integrates them into the weekly template.

5. **Design weekly template.**
   - 7-day calendar with: training days, rest days, nutrition strategy, sleep protocol, stress-output practice, creative-peak protection windows.
   - Map each element to the person's energy peaks and life structure.
   - Training days align around — not on top of — creative peaks where possible.
   - Sleep protocol has consistent wake time (variance <60 min across week).
   - Nutrition hits the targets from the `health-nutrition-expert` pass. Protein anchor minimum ~0.8g/lb body weight per hypertrophy research consensus for active adults (adjust for goals/indications).
   - Caffeine cutoff at latest 2 PM (half-life 5-6h; sleep-research consensus).
   - Stress-output practice named daily (walk, breathwork, time outdoors, creative play — something that discharges).
   - One full rest day per week minimum.

6. **Design quarterly + annual cycles.**
   - Quarterly de-load week: one week per quarter at ~50% training volume, protected sleep, lighter social load. Built in, non-negotiable.
   - Annual vacation cadence: at least one extended break (≥10 days) per year, with explicit guidance on what to maintain (sleep, protein, movement) and what to loosen (training structure, macro precision).
   - Launch / sprint de-load protocol: if the person has identifiable creative sprints (book launches, product ships, demo crunches), design the pre-sprint taper and post-sprint recovery.

7. **Protocol + check-ins.**
   - Weekly metrics to log: sleep hours, training sessions (planned vs actual), energy rating 1-5 across five dimensions, subjective recovery score, one early-warning flag.
   - Weekly review cadence: 10-min self-check.
   - Monthly regimen review: 30-min — is it fitting life, or has life changed?
   - Quarterly regimen revision: full rewrite if needed.

8. **Sustainability gate.**
   - Run four questions before saving:
     - Can the person do this for a decade, not a quarter?
     - Does it survive a bad week (travel, illness, family event, launch crunch)?
     - Does it have a de-load built in?
     - Does it match their actual life, not a fantasy athlete schedule?
   - If any answer is no, redesign. Do not ship.

9. **Save.**
   - Create `health/` directory if missing.
   - Write `health/regimen-<person-slug>.md`.
   - Include the non-medical disclaimer, the weekly template, the cycles, the check-in cadence, and the "Built on