@murphai/murph 1.2.0 → 1.2.3

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/deep-sleep-minutes/research.json

@@ -1,6 +1,6 @@
 {
   "body": "Deep sleep minutes are useful when the measurement boundary is clear: this page is about a **consumer-wearable estimate** of N3 / slow-wave sleep duration, not a direct laboratory measurement of slow-wave activity or glymphatic clearance.\n\n## Bottom line\n\nUse deep sleep minutes as a **secondary sleep architecture signal**. It can make a self-experiment more interesting when the trend repeats across many nights, but it should not override the broader sleep story. A strong read needs agreement across total sleep time, sleep efficiency, wake-after-sleep-onset, bedtime regularity, subjective restoration, and relevant confounder notes.\n\n## Why it matters\n\nPeople ask about deep sleep because it feels intuitive: the number appears on many devices, and the underlying N3 / slow-wave literature is tied to sleep depth, memory and learning biology, blood-pressure associations, and brain-restoration hypotheses. This page supports that curiosity while preventing overclaiming.\n\n## Measurement hierarchy\n\n1. **Clinical question:** use polysomnography or clinician-directed sleep testing.\n2. **Personal trend question:** use the same wearable, same finger or wrist placement, same device family, and same algorithm window.\n3. **Protocol verdict:** treat the deep-sleep number as secondary. Prefer outcomes that are less algorithm-dependent, such as total sleep, sleep efficiency, morning blood pressure, resting heart rate, HRV trend, and next-day functioning.\n\n## What makes a trend convincing\n\nA deep-sleep change is more credible when it persists across a 14-day median, is compared with at least a 30-day baseline, does not coincide with a device change, and is accompanied by fewer awakenings or better next-day restoration. It is less credible when it appears after alcohol, illness, travel, a late workout, a late sauna or hot bath, short sleep opportunity, or a device/algorithm update.\n\n## Safety and escalation\n\nDo not use this page to self-diagnose a sleep disorder. Persistent low deep sleep paired with excessive daytime sleepiness, loud snoring, witnessed apneas, insomnia, parasomnias, morning headaches, resistant hypertension, or safety-sensitive fatigue is a reason to seek clinical sleep guidance rather than optimize a wearable stage chart.",
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "claims": [
     {
       "caveats": [

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/estimated-vo2max/overview.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "communityOutcomeSummary": {
     "minimumCohortSize": 30,
     "placeholder": "VO₂ max outcome summaries will appear once enough opted-in runs have same-device baseline and intervention windows with visible training adherence and confounder notes.",

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/estimated-vo2max/research.json

@@ -1,6 +1,6 @@
 {
   "body": "VO₂ max is the highest rate at which the body can use oxygen during intense, sustained, large-muscle exercise. It is one of the clearest single markers of cardiorespiratory fitness, but the measurement context matters a lot.\n\n## Bottom line\n\nUse VO₂ max as a **fitness trend marker**, not a body-ranking score. The most useful question is not “is my number good enough?” It is: “did this specific protocol, run with enough fidelity and recovery, move my own cardiorespiratory-fitness signal in a plausible direction?”\n\nFor a Norwegian 4x4 experiment, VO₂ max belongs near the top of the outcome stack because the protocol is explicitly designed to stress aerobic capacity. For a sauna or recovery protocol, VO₂ max is a secondary or contextual signal; it may be interesting, but it is not the main reason to run the experiment.\n\n## Measurement hierarchy\n\n1. **Lab CPET with gas exchange** is the reference context when a precise value matters. It directly measures oxygen uptake during a graded exercise test and can be interpreted against reference standards.\n2. **Structured field tests** can be useful when lab testing is unavailable, but they estimate fitness from performance and assumptions.\n3. **Wearable cardio-fitness estimates** are the most scalable self-tracking signal. They are convenient and private, but they are algorithmic estimates and should be read as repeated trends.\n\n## What counts as a useful self-experiment signal\n\nA useful VO₂ max experiment read usually has:\n\n- a stable baseline window from the same device or lab method,\n- enough supported aerobic sessions for the wearable estimate to update,\n- clear session-fidelity evidence such as interval intensity, pace, power, or heart-rate zones,\n- visible context for illness, travel, altitude, heat, medication changes, and body-weight changes,\n- a follow-up window long enough for adaptation rather than a one-day bounce.\n\nFor wearable estimates, a small shift can be noise. A more trustworthy pattern is a sustained same-device increase over several weeks that lines up with better session capacity, easier submaximal efforts, or improved heart-rate recovery.\n\n## Common traps\n\nDo not compare a watch estimate to a lab result as though they are interchangeable. Do not compare two devices unless you are explicitly studying device disagreement. Do not treat a sudden device-side jump as biological proof if firmware, GPS, sensor fit, route, or training mode changed.\n\nVO₂ max is also not a complete health story. It can improve while sleep, joint pain, mood, or life-fit gets worse. Keep the protocol bounded, keep safety visible, and interpret the number as one clue among several.",
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "claims": [
     {
       "caveats": [

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/hrv-rmssd/overview.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "communityOutcomeSummary": {
     "minimumCohortSize": 20,
     "placeholder": "Early HRV outcome summaries will appear here once enough opted-in experiment runs are available with stable same-device baseline and intervention windows.",

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/hrv-rmssd/research.json

@@ -1,6 +1,6 @@
 {
   "body": "## Bottom line\n\nHRV is a useful **recovery-context biomarker** when it is read as a personal trend. It is much weaker when it is treated as a universal score, a diagnosis, or a one-morning verdict. The right question is: \"Is this protocol adding strain, improving my recovery baseline, or being confounded by sleep, alcohol, illness, stress, or measurement changes?\"\n\nFor this page, HRV means **RMSSD-style heart rate variability in milliseconds**. RMSSD emphasizes short-term beat-to-beat variation and is the consumer-wearable HRV metric most likely to appear in recovery dashboards. It should not be merged with SDNN, LF/HF, proprietary readiness scores, or app-specific normalized HRV values.\n\n## What HRV / RMSSD measures\n\nA steady pulse does not mean every heartbeat arrives on an identical schedule. HRV describes variation in the time between normal beats. RMSSD is calculated from successive beat-to-beat differences, so it is especially sensitive to short-term parasympathetic or vagal modulation.\n\nThe practical interpretation is narrower than the physiology. HRV can be a window into autonomic state, but a wearable HRV value does not cleanly separate \"healthy\" from \"unhealthy.\" A useful HRV read asks whether your own baseline is stable, rising, or falling under comparable conditions.\n\n## Best measurement approach\n\nThe cleanest consumer workflow is **same device, same context, repeated windows**. Overnight HRV can be convenient because it is passive and frequent. Morning resting HRV can be cleaner if the user takes it consistently before caffeine, exercise, screens, and stressful tasks. Either can work; mixing them breaks interpretability.\n\nPrefer the 7-day median against the prior 30-day baseline. Daily values are still shown privately, but the interpretation should wait for repeated points. HRV is noisy enough that one low morning after alcohol, poor sleep, a late workout, travel, or a stressful day should be treated as a context flag, not a protocol conclusion.\n\n## What can move HRV\n\nPatterns that can plausibly raise a personal HRV baseline include improved aerobic fitness, steadier sleep, reduced alcohol, better recovery spacing, lower chronic stress load, and more consistent routines. Patterns that can acutely lower HRV include illness, inflammation, alcohol, insufficient sleep, unusually hard training, heat stress, dehydration, travel, psychological stress, and poor measurement quality.\n\nSome protocols create both effects. A hard interval protocol may improve autonomic fitness over weeks but suppress HRV the day after a difficult workout. A sauna protocol may create acute heat strain, then a rebound or adaptation signal, but direct multi-week HRV improvement should remain a cautious claim. A sleep-light protocol may only move HRV if it actually improves sleep timing, sleep continuity, or bedtime arousal.\n\n## How to interpret your trend\n\nA stronger positive HRV pattern is a stable or rising 7-day median, similar or lower resting heart rate, no obvious illness or alcohol confounder, adequate sleep, and no major device or timing change. A weaker pattern is a single-day spike, a change after switching devices, or a rise paired with poor sleep and a large resting-heart-rate increase.\n\nA concerning or cautionary pattern is a repeated HRV drop below baseline paired with higher resting heart rate, poor sleep, unusual fatigue, illness symptoms, palpitations, dizziness, or a protocol that recently became more intense. Treat this as context for further investigation, not a diagnosis.\n\n## What not to claim\n\nDo not claim that higher HRV is always better. Do not claim that a protocol \"worked\" because HRV rose for one night. Do not compare users against each other unless a future community summary has strong privacy thresholds and enough same-device runs. Do not mix RMSSD, SDNN, LF/HF, and proprietary readiness scores into a single HRV outcome.\n\nThe right claim is more modest and more useful: HRV / RMSSD is a high-signal contextual biomarker for bounded self-experiments when it is measured consistently, interpreted against a personal baseline, and checked against sleep, alcohol, stress, illness, training load, and signal quality.",
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "claims": [
     {
       "caveats": [

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/rem-sleep-minutes/overview.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "communityOutcomeSummary": {
     "minimumCohortSize": 20,
     "placeholder": "Early outcome summaries will appear here once enough opted-in runs include consistent REM sleep estimates and contextual sleep notes.",

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/rem-sleep-minutes/research.json

@@ -1,6 +1,6 @@
 {
   "body": "REM sleep minutes are useful because they give a simple view of one part of sleep architecture that many people already see in their wearable dashboards.\n\nThis marker is intentionally conservative. REM is biologically real when scored from polysomnography, but consumer devices infer it. The practical question is not “did I maximize REM last night?” The better question is whether an intervention produced a repeatable, context-aware change in REM opportunity without worsening total sleep, sleep continuity, recovery, or daytime function.\n\nA useful REM read usually looks like this:\n\n- compare a stable **baseline window** against a clearly defined **intervention window**,\n- keep total sleep time and wake time visible because REM tends to be concentrated later in the sleep episode,\n- flag alcohol, medication changes, CPAP changes, travel, illness, unusual stress, and very early alarms,\n- avoid treating a single low-REM night as failure or a single high-REM night as success,\n- escalate possible clinical patterns — dream enactment, severe snoring, witnessed apneas, or persistent disabling sleepiness — to proper sleep evaluation.\n\nIn self-experiments, REM should usually be a **secondary context marker**. It can strengthen a sleep story when it moves alongside better sleep duration, efficiency, subjective restfulness, and daytime function, but it should not carry the whole verdict by itself.",
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "claims": [],
   "key": "biomarker:rem-sleep-minutes",
   "pageRevisionId": "sha256:9b230dc22e89a16087228f326178a14738f4cc0858cf64566a47eb06a2974f90",

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/resting-heart-rate/overview.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "communityOutcomeSummary": {
     "minimumCohortSize": 20,
     "placeholder": "Early outcome summaries will appear here once enough opted-in experiment runs are available.",

package/node_modules/@murphai/health-commons/generated/web/pages/biomarkers/resting-heart-rate/research.json

@@ -1,6 +1,6 @@
 {
   "body": "Resting heart rate is useful because it is available on most consumer wearables and easier to explain than composite recovery scores.\n\nFor self-experiments, a useful read usually looks like this:\n\n- compare a stable **baseline window** against a clearly defined **intervention window**,\n- keep exercise load, bedtime, alcohol, illness, and travel notes visible,\n- do not overreact to the morning after a stressful day or a poor night of sleep,\n- prefer like-for-like device readings rather than mixing devices or measurement contexts.\n\nResting heart rate is not a complete picture of cardiovascular health. It is one clean consumer-facing marker for a bounded self-experiment and one input into a broader health story.",
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "claims": [],
   "key": "biomarker:resting-heart-rate",
   "pageRevisionId": "sha256:65cbef6958200c1159bfed9050247e8ba84844753227587fb38f734ffe167561",

package/node_modules/@murphai/health-commons/generated/web/routes/index.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "routes": [
     {
       "aliases": [],

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/blood-oxygen-spo2.json

@@ -26,7 +26,7 @@
     "pulse ox",
     "pulse oximetry"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "respiratory",
     "cardiovascular",

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/deep-sleep-minutes.json

@@ -24,7 +24,7 @@
     "delta sleep",
     "deep sleep duration"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "sleep",
     "recovery",

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/estimated-vo2max.json

@@ -30,7 +30,7 @@
     "wearable cardio fitness",
     "estimated cardio fitness"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "cardiovascular",
     "fitness",

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/hrv-rmssd.json

@@ -24,7 +24,7 @@
     "vagal HRV",
     "pulse rate variability"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "recovery",
     "autonomic",

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/rem-sleep-minutes.json

@@ -22,7 +22,7 @@
     "REM duration",
     "REM minutes"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "sleep",
     "wearable-metric",

package/node_modules/@murphai/health-commons/generated/web/shell/biomarkers/resting-heart-rate.json

@@ -20,7 +20,7 @@
     "RHR",
     "resting pulse"
   ],
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "categories": [
     "cardiovascular",
     "recovery",

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/at-home-static-stretching-for-flexibility.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Flexibility",
   "description": "Gentle held stretches on one target area, where repeated time under mild tension gradually increases how far the joint moves — partly by raising stretch tolerance and partly by nudging tissue to give more.",
   "durationDays": 49,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/bryan-johnson-blueprint.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Recovery",
   "description": "High-heat dry sauna daily after a workout with groin ice, where stacking intense heat on exercise doubles the demand on heart and blood vessels to move heat out.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/caffeine-curfew-dose-reset.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "All caffeine before late morning or 8 hours before bed, where less residual caffeine near bedtime lets adenosine — the brain's built-up sleep-pressure signal — work without interference.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/cold-plunge.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Recovery",
   "description": "Brief head-out immersion in measured cold water, where sudden cold forces a noradrenaline surge and drives blood inward to defend core temperature.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/consistent-wake-time.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Same wake time every day within a narrow window, where a steady morning anchor keeps the body clock from drifting so sleep pressure and circadian timing line up more predictably each night.",
   "durationDays": 35,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/daily-step-floor.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Walking",
   "description": "A daily minimum step count, where a visible floor ensures enough steady low-grade cardiovascular and weight-bearing load for the body to adapt to rather than lose.",
   "durationDays": 42,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/digital-sunset.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "No personal screens for the last 30–60 minutes before bed, where removing late light, stimulating content, and notification loops lets arousal drop so the brain can shift toward sleep.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/finnish-sauna.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Recovery",
   "description": "Traditional dry sauna at steady, tolerable heat, where the body opens blood vessels near the skin and the heart pumps harder to move heat out while defending core temperature.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/hyperbaric-oxygen-therapy.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Oxygen Therapy",
   "description": "Breathing pure oxygen in a pressurized chamber, where the pressure dissolves extra oxygen directly into blood plasma to reach tissue that normal circulation may not supply enough.",
   "durationDays": 49,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/morning-outdoor-light-exposure.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Outdoor daylight soon after waking, where bright morning light resets the body clock early in the day so sleep pressure and melatonin timing line up better by evening.",
   "durationDays": 28,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/no-added-sugar-diet.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Nutrition",
   "description": "No added sugars from labels, drinks, or obvious sources, where removing fast-absorbing sugar that carries little fullness cuts calorie load and gives insulin less to clear.",
   "durationDays": 28,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/norwegian-4x4.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Exercise",
   "description": "Four 4-minute hard intervals near top aerobic capacity, with easy recoveries between, where sustained high oxygen demand pushes heart to pump more blood per beat and muscles to extract more oxygen.",
   "durationDays": 49,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/pneumatic-compression-pants.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Recovery",
   "description": "Pneumatic compression pants that rhythmically squeeze the legs, helping move blood and fluids to potentially ease soreness and improve comfort after exercise.",
   "durationDays": 28,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/pre-sleep-resonance-breathing-and-meditation.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Slow steady breathing before bed, where each breath lines up more predictably with heart-rate rhythms and gives the nervous system a calmer pre-sleep cue.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/pre-sleep-silent-meditation.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Quiet unguided sitting near bedtime, where returning attention to breath, body, or room sounds pulls the mind out of planning and worry and lowers sleep effort.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/prolonged-fasting-24-72-hours.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Fasting",
   "description": "One continuous water-only fast, where the liver uses up stored sugar, insulin falls, ketones rise, and stress hormones help keep blood sugar available.",
   "durationDays": 14,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/protein-floor-high-protein-intake.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Nutrition",
   "description": "A daily protein floor from real food, where enough amino acids at each meal keeps muscle repair supplied and digestion slow enough to stay full longer.",
   "durationDays": 70,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/red-light-glasses-before-bed.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Bedtime light-filtering glasses, where less blue-green light reaches the retina so the brain gets a weaker signal to stay alert and delay melatonin.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/red-near-infrared-skin-texture-photoaging.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Skin",
   "description": "Red/NIR LED mask on facial skin, where red and near-infrared light is absorbed by skin cells and may nudge cell-energy and repair signals.",
   "durationDays": 56,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/short-term-alcohol-abstinence.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "A short alcohol-free window, where removing alcohol avoids its early-night sedation and later sleep disruption, eases overnight recovery load, and makes drinking cues easier to see.",
   "durationDays": 37,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/tabata-20-10-interval-training.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Exercise",
   "description": "Hard 20/10 intervals with true 10-second rests, where each rest is too short for full recovery, so heart, lungs, and muscles chase a fast-rising oxygen demand.",
   "durationDays": 49,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/time-restricted-eating-18-6.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "All calories inside a 6-hour window each day, where a longer overnight fast lets insulin and blood sugar drop and aligns eating with the hours when the body handles fuel most efficiently.",
   "durationDays": 56,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/walking-after-every-meal.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Glucose",
   "description": "Gentle walking after each main meal, where working leg muscles take up glucose just as digestion sends sugar into the blood, blunting the post-meal rise.",
   "durationDays": 21,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/whole-body-red-and-near-infrared-light-exposure.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Sleep",
   "description": "Whole-body red/NIR light-bed exposure, where light reaches cells, changes how mitochondria handle energy and stress signals, and can release nitric oxide that relaxes blood vessels.",
   "durationDays": 42,

package/node_modules/@murphai/health-commons/generated/web/shell/experiments/zone-2-aerobic-base-block.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "category": "Exercise",
   "description": "Easy conversational cardio, where steady effort keeps oxygen demand high enough for heart, blood vessels, and muscles to practice moving and using oxygen for fuel.",
   "durationDays": 35,

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/at-home-static-stretching-for-flexibility/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 49,
   "expectedSignals": [
     {

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/at-home-static-stretching-for-flexibility/research.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "description": "Gentle held stretches on one target area, where repeated time under mild tension gradually increases how far the joint moves — partly by raising stretch tolerance and partly by nudging tissue to give more.",
   "key": "protocol_variant:static-stretching/at-home-static-stretching-for-flexibility",
   "protocolKeepInMind": [

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/at-home-static-stretching-for-flexibility/results-public.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "commons": {
     "aliases": [
       "at-home-static-stretching-for-flexibility",
@@ -8,7 +8,7 @@
       "static-stretching/at-home-static-stretching-for-flexibility",
       "protocols/static-stretching/at-home-static-stretching-for-flexibility"
     ],
-    "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+    "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
     "key": "protocol_variant:static-stretching/at-home-static-stretching-for-flexibility",
     "pageRevisionId": "sha256:2fe538b83f526f58ca02e9b502081ba86ed7e2261442ebd1b543bee6f5e0398d",
     "recipeHash": "sha256:50d666a183733d169c55a5630e71509a2787cd278b42f2b2d95e92a2500a51a2",

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/bryan-johnson-blueprint/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 21,
   "expectedSignals": [
     {

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/bryan-johnson-blueprint/research.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "description": "High-heat dry sauna daily after a workout with groin ice, where stacking intense heat on exercise doubles the demand on heart and blood vessels to move heat out.",
   "key": "protocol_variant:dry-sauna/bryan-johnson-blueprint",
   "protocolKeepInMind": [

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/bryan-johnson-blueprint/results-public.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "commons": {
     "aliases": [
       "bryan-johnson-blueprint",
@@ -8,7 +8,7 @@
       "dry-sauna/bryan-johnson-blueprint",
       "protocols/dry-sauna/bryan-johnson-blueprint"
     ],
-    "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+    "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
     "key": "protocol_variant:dry-sauna/bryan-johnson-blueprint",
     "pageRevisionId": "sha256:37516a34821be8e33b8e92c214adeb693a0b709c19f278dae3211093025c5a14",
     "recipeHash": "sha256:dab204b4d0fd3e0fc1eb37ea077ff235d4e9aa048371203f5674f021239880aa",

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/caffeine-curfew-dose-reset/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 21,
   "expectedSignals": [
     {

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/caffeine-curfew-dose-reset/research.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "description": "All caffeine before late morning or 8 hours before bed, where less residual caffeine near bedtime lets adenosine — the brain's built-up sleep-pressure signal — work without interference.",
   "key": "protocol_variant:caffeine-timing/caffeine-curfew-dose-reset",
   "protocolKeepInMind": [

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/caffeine-curfew-dose-reset/results-public.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "commons": {
     "aliases": [
       "caffeine-curfew-dose-reset",
@@ -8,7 +8,7 @@
       "caffeine-timing/caffeine-curfew-dose-reset",
       "protocols/caffeine-timing/caffeine-curfew-dose-reset"
     ],
-    "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+    "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
     "key": "protocol_variant:caffeine-timing/caffeine-curfew-dose-reset",
     "pageRevisionId": "sha256:0320e2800eb4c5392b5f11cef9db1e754e70e59ff7ba77763713b86c75e4cdfb",
     "recipeHash": "sha256:75508b127c0a06ee1f71ca6946002194a1458659b2692027fe614515fb955c67",

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/cold-plunge/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 21,
   "expectedSignals": [
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package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/cold-plunge/research.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "description": "Brief head-out immersion in measured cold water, where sudden cold forces a noradrenaline surge and drives blood inward to defend core temperature.",
   "key": "protocol_variant:cold-water-immersion/cold-plunge",
   "protocolKeepInMind": [

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/cold-plunge/results-public.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "commons": {
     "aliases": [
       "cold-plunge",
@@ -8,7 +8,7 @@
       "cold-water-immersion/cold-plunge",
       "protocols/cold-water-immersion/cold-plunge"
     ],
-    "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+    "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
     "key": "protocol_variant:cold-water-immersion/cold-plunge",
     "pageRevisionId": "sha256:3ffa00c47865e9cc15acf7eef3479ae9153bd9462648e8b96f10869d68915a85",
     "recipeHash": "sha256:b9a73cbb786d32c1b3c84055e00e4fb1c09411eccefa87ad2ce03f8570edd6f8",

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/consistent-wake-time/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 35,
   "expectedSignals": [
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package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/consistent-wake-time/research.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "description": "Same wake time every day within a narrow window, where a steady morning anchor keeps the body clock from drifting so sleep pressure and circadian timing line up more predictably each night.",
   "key": "protocol_variant:consistent-wake-time/consistent-wake-time",
   "protocolKeepInMind": [

package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/consistent-wake-time/results-public.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 7,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "commons": {
     "aliases": [
       "consistent-wake-time",
@@ -8,7 +8,7 @@
       "consistent-wake-time/consistent-wake-time",
       "protocols/consistent-wake-time/consistent-wake-time"
     ],
-    "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+    "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
     "key": "protocol_variant:consistent-wake-time/consistent-wake-time",
     "pageRevisionId": "sha256:e7d7e1d08d6492358575e2756017c51df215c44cc402c98337d0182698072d0e",
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package/node_modules/@murphai/health-commons/generated/web/tabs/experiments/daily-step-floor/protocol.json

@@ -1,6 +1,6 @@
 {
   "baselineDays": 14,
-  "catalogHash": "sha256:33e2c74018573ef6188c8ca70f6ff2aff637ce19d133bf9118525fda99d86087",
+  "catalogHash": "sha256:972a3776eb8dc6bf7ae8122ee5746691aca78fd5b2e3d2f4ac713825e6653eb1",
   "durationDays": 42,
   "expectedSignals": [
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