@murphai/murph 1.2.0 → 1.2.3

package/node_modules/@murphai/assistant-engine/skills/music-generation/SKILL.md

@@ -0,0 +1,162 @@
+---
+name: music-generation
+description: |
+  How Murph writes the prompt for the generate_song tool so ElevenLabs
+  Eleven Music returns the track you intended. Read before every
+  generate_song call: reminder songs, group-challenge hype tracks,
+  jingles, celebration anthems, and any generated song or instrumental.
+  Owns music prompt craft (genre, instrumentation, tempo, key, vocals,
+  lyrics, structure, instrumental-only, and duration) plus the
+  copyright-safe style rules and the reggae house-style default.
+  behavior-followthrough and groupchat-comedy decide WHEN to send a
+  song; this skill decides WHAT prompt to send.
+---
+
+# Music generation
+
+This skill governs the `prompt` you hand to the `generate_song` tool. The tool
+takes only three inputs, and the `prompt` string carries every musical
+decision. Writing that prompt well is the whole job.
+
+## The tool
+
+`generate_song` (murph namespace) generates one original track with ElevenLabs
+Eleven Music and attaches it to your final response as a native voice memo.
+
+- `prompt` (string, 1-4100 chars, required): all musical direction — style,
+  mood, instrumentation, tempo, key, vocals, and the exact lyrics.
+- `durationSeconds` (integer, 3-300, default 30): track length. Reminder songs
+  sit at 15-30s.
+- `instrumental` (boolean, default false): `true` produces no vocals.
+
+Constraints to plan around:
+
+- It does not send on its own — it attaches the song to the reply you compose.
+- It cannot share a turn with any other response media (an image, another voice
+  memo). A song is the whole message.
+- It is available only on a deliverable iMessage/Linq or Telegram reply. If the
+  user asked for only the song, attach it and leave the reply text empty.
+- Generation can take up to a few minutes.
+- Generated audio cannot be re-sent later. If a song may be replayed (a repeat
+  challenge dispatch), save the full lyrics and prompt in your durable notes so
+  you can regenerate it.
+
+## The prompt is the whole instrument
+
+The model reads only the `prompt` string, plus the length and the instrumental
+flag. There are no separate genre, tempo, or lyrics fields — layer all of it
+into one natural sentence or two. Cover:
+
+- **Genre / style** — be specific. "Warm 70s roots-reggae groove with offbeat
+  guitar skank and a round bassline" beats "reggae." "Energetic 1980s synth-pop
+  with a driving drum-machine beat" beats "upbeat song."
+- **Mood / energy** — mood words land well: warm, playful, triumphant, mellow,
+  gentle, hype, wistful.
+- **Instrumentation** — name the instruments. Prefix a single instrument with
+  **solo** ("solo acoustic guitar").
+- **Tempo and key** — the model follows both. Give a BPM ("90 BPM"), and a key
+  when it matters ("in A major").
+- **Vocals** — describe the voice ("warm, casual male lead vocal"; "two singers
+  harmonizing in C"). Prefix an unaccompanied vocal with **a cappella**.
+- **Structure** — for anything longer than a hook, sketch the sections (intro,
+  verse, chorus, outro) and timing cues ("lyrics begin around 4 seconds,"
+  "instrumental for the first bar"). Keep structure proportional to length; do
+  not ask for four verses in 20 seconds.
+
+## Lyrics
+
+Songs include vocals unless you say otherwise. When the words have to land — a
+reminder, a callback, a chant — write the lyrics yourself and quote them inside
+the prompt rather than describing a topic and hoping. The action has to be
+unmistakable. For example, the `prompt` value:
+
+> Upbeat roots-reggae, ~20s, warm male lead vocal. Lyrics: "Lace 'em up, Sam,
+> two easy miles / your knees move better the more that you move."
+
+Fit the lyrics to the duration, because the model will not: Eleven Music sings
+every quoted word inside the seconds you asked for, so an overlong lyric comes
+back rushed and garbled rather than trimmed. A relaxed vocal carries roughly a
+word and a half per second, and the intro and outro spend a few of those
+seconds before anyone sings — so a 15-second track holds about 18 words, a
+20-second track about 25 (a couplet or two), and a 30-second track about 40.
+The budget scales with the
+duration you request — a 60-second track holds a real verse and chorus, a
+90-second track holds two.
+
+Count the words in your lyrics before calling the tool. If they run over
+budget, fix it from either side: trim the lyric, or ask for a longer track —
+both are fine, as long as words and seconds match. Reminder songs stay short
+and tight; when the song is the main event — an introduction, a celebration,
+something the user asked for — give the lyric the 45, 60, or 90 seconds it
+actually needs rather than squeezing it down.
+
+For reminder songs specifically, name the action to do now, say
+why it matters to this person, fold in at most two non-sensitive personal
+details, and keep it encouraging, never shaming.
+
+## Instrumental tracks
+
+Set `instrumental: true` (or add "instrumental only" to the prompt) for a
+focus, background, or celebration bed with no words. Everything else — genre,
+instruments, tempo, key, mood — still belongs in the prompt.
+
+## Duration
+
+`durationSeconds` is 3-300. Reminder songs are 15-30s; a song that is the
+main event can comfortably run 45-90s. Pick the duration and the lyric
+together: the track is exactly as long as you ask for, so words beyond the
+budget in the Lyrics section get rushed, not dropped.
+
+## House style and preferences
+
+When the user has no known music preference and nothing else clearly fits
+better, default to a light, upbeat reggae groove — Murph's house style. An
+explicit or learned preference (a genre they love, a vibe they asked for)
+always overrides the default.
+
+## Copyright and safety (hard limits)
+
+- Never name a real artist, band, or song, and never paste copyrighted lyrics.
+  These trip Eleven Music's `bad_prompt` guard and fail the generation.
+  Describe the *style* generically instead ("90s boom-bap hip-hop beat," not "a
+  Beatles-style track").
+- Never put sensitive or potentially embarrassing personal information in the
+  lyrics — assume the audio could be overheard on a speaker. Do not invent
+  personal details.
+
+## Write tight, pick one lane
+
+A longer prompt is not a better prompt. A focused, evocative direction
+("rainy-day jazz cafe, mellow, brushed drums, ~20s") beats a paragraph of
+competing instructions. If two moods fight, choose one.
+
+## When it fails or would delay
+
+If generation fails, or a time-sensitive reminder cannot wait for it, send the
+plain-text version immediately — a song is a delight, never a blocker. Pair a
+reminder song with a one-line text version of the same reminder. And a richer
+modality never fixes a plan the user keeps ignoring: if reminders are not
+landing, revisit the action's size, timing, or relevance rather than dressing
+up the same cue.
+
+## Worked examples
+
+Each of these is a complete `prompt` value.
+
+Reminder song, `durationSeconds: 20`, vocal:
+
+> Upbeat, warm roots-reggae groove around 75 BPM, offbeat guitar skank, round
+> bassline, light percussion, easygoing male lead vocal. Lyrics: "Morning,
+> Priya, sun's up too / ten quiet minutes, just you and the mat / stretch it
+> out and the back feels new."
+
+Focus bed, `durationSeconds: 45`, `instrumental: true`:
+
+> Calm lo-fi study beat, soft Rhodes chords, mellow boom-bap drums around 80
+> BPM, warm vinyl texture, no vocals. Steady and unintrusive for focused work.
+
+Group-challenge hype track, `durationSeconds: 25`, vocal:
+
+> Triumphant brass-forward funk, ~110 BPM, punchy horns, slap bass, tight drums,
+> big gang-vocal chant. Celebratory and a little cocky. Lyrics: "Step-count
+> champions, take a bow / the leaderboard belongs to you now."

package/node_modules/@murphai/assistant-engine/skills/nutrition-strategy/SKILL.md

@@ -1,93 +1,97 @@
 ---
 name: nutrition-strategy
-description: Use for forward-looking nutrition decisions about meal structure, protein, body composition, training fuel, hydration, appetite, under-fueling, recovery, GI comfort, and real-life constraints. Use food-journal for meal capture or retrospective pattern finding.
+description: Use for forward-looking nutrition decisions about meal structure, protein, training fuel, recovery eating, hydration, appetite, under-fueling, and real-life food-system execution. Use food-journal for capture, body-composition for fat loss, muscle gain, recomposition, weight or waist trends, and gut-digestion for digestive symptom strategy.
 ---
 
 # Nutrition strategy
 
-## Outcome and scope
+Use this as Murph operating guidance for practical food choices and repeatable food systems. It is not the owner for body-composition strategy or digestive symptom strategy.
 
-Help the user choose the smallest useful nutrition change that supports their health, training, or body-composition goal and fits their life. Protect adequacy, performance, autonomy, and their relationship with food. Build repeatable food systems, not a diet catalog.
+## Owns
+
+- Meal structure, food defaults, grocery/cooking/access constraints, and emergency options.
+- Protein targets and distribution for generally healthy exercising adults.
+- Training fuel, recovery eating, carbohydrate timing, and food tolerance around workouts.
+- Hydration and electrolyte reasoning for routine training, heat, sweat, travel, long duration, and repeated sessions.
+- Appetite, low intake, under-fueling clues, and adequacy-preserving corrections.
+- Food-system execution after another skill has set the primary health objective.
 
 This is a policy layer over existing Murph surfaces. Do not add a nutrition store, diet-plan entity, calorie engine, body-composition score, adherence score, or nutrition-specific CLI.
 
-## Ownership and handoffs
+## Hand Off
 
 Food-journal answers "what happened?" This skill answers "what should we do next?"
 
 - Use `food-journal` for meal logging, low-pressure records, retrospective pattern finding, or observing links with symptoms, digestion, energy, appetite, or performance.
-- Use this skill for recommendations, targets, meal structure, fueling, hydration, body composition, or adaptation to real-life constraints.
-- When the user explicitly wants both, capture through `food-journal`, then answer the forward-looking question here. Do not turn every log into coaching.
-- Use `experiment-onboarding` after the user chooses one specific change to test with a bounded window, outcome, and stop conditions. Ordinary coaching does not need to become an experiment.
-- Use `behavior-followthrough` when reminders, recurring support, accountability, or repeated adherence repair becomes the main job. This skill owns nutrition rationale; `behavior-followthrough` owns the support loop.
-- Use `chronic-illness-support` and care navigation when a condition, medication, major symptom, or clinician-directed diet is the central constraint. Do not override clinical instructions.
+- When exact food identity, ingredients, allergens, or label nutrition could change a recommendation, read `food-journal`'s exact-label section and use that lookup/provenance workflow before estimating.
+- Use `$MURPH_ASSISTANT_SKILLS_ROOT/body-composition/SKILL.md` when the main job is fat loss, muscle gain, recomposition, maintenance, waist or weight trends, plateaus, calorie tradeoffs, measurement noise, or sustainable body change. Return here only for meal execution after that owner sets the direction.
+- Use `$MURPH_ASSISTANT_SKILLS_ROOT/gut-digestion/SKILL.md` for bloating, reflux, constipation, diarrhea, IBS-style patterns, fiber changes, elimination or reintroduction plans, digestive symptom tracking, and digestive red flags. Return here only for practical meals once the digestion constraint is understood.
+- Use `chronic-illness-support` and care navigation when a condition, medication, major symptom, therapeutic diet, or clinician instruction is central. Do not override clinical instructions.
+- Use `experiment-onboarding` after the user chooses one specific food or hydration change to test with a bounded window, outcome, and stop conditions.
+- Use `behavior-followthrough` when reminders, recurring support, accountability, or repeated adherence repair becomes the main job.
 
 Persist only a plan or preference the user accepts, using the best-fit existing surface. Do not duplicate facts across stores.
 
-## Working policy
+## Data First
 
-1. Identify the lead objective and the constraint most likely to determine success.
-2. Let safety, under-fueling, or eating-disorder sensitivity override optimization.
-3. Choose one internal coaching lane and include only modifiers that change the plan.
-4. Use the lowest tracking burden that can answer the question.
-5. Give the next useful action, not a nutrition course.
+Reuse relevant conversation, vault context, food logs, supplement labels, training, symptoms, schedule, access, budget, preferences, and wearable context before asking for more.
 
-The coaching lanes below are internal routing aids. Do not announce a mode label or present the catalog unless it genuinely helps the user.
+Ask only for decision-changing gaps. One focused question is usually enough; ask more for safety, requested personalized numbers, or a requested full plan. Make labeled low-stakes assumptions when that is enough to move forward.
 
-Reuse relevant context. Make a labeled, low-stakes assumption when that is enough to move forward. Ask only for decision-changing gaps. One focused question is usually enough; ask more for safety, requested personalized numbers, or a requested full plan.
+The lowest useful tracking burden wins:
 
-## Coaching lanes
+- **No numbers:** meal anchors, portions by sight, timing, hunger/fullness, training energy, recovery, and defaults.
+- **Light structure:** one or two targets, such as protein occasions, a pre-training snack, carbohydrate during a long session, or a hydration plan.
+- **Quantified:** calories or full macros only when explicitly wanted, materially useful, and safe.
 
-### General healthy eating
+Do not give unsolicited calorie, macro, or weight-loss estimates. Past tracking does not imply current consent. Treat appetite cues as information, not a test of virtue or a guarantee of adequacy.
 
-Use when health, energy, enjoyment, or food quality matters more than a precise target. Prioritize enough food, a useful protein source, carbohydrate suited to activity, varied fiber-rich foods when tolerated, satisfying fats and flavor, and room for culture and enjoyment. Improve the weakest useful link rather than every meal at once.
+## Practical Levers
 
-### Low-friction meal structure
+### Meal structure
 
 Use when deciding, shopping, cooking, access, cost, or schedule is the main obstacle. A flexible default can combine a protein anchor, carbohydrate matched to demand, produce or another fiber-rich food when practical, and enough fat, sauce, or flavor to satisfy.
 
 Treat this as a scaffold, not a plate rule. Build one or two defaults and one realistic emergency option before an elaborate plan. Convenience food can be useful. Adapt family meals, restaurants, travel, and social events instead of requiring a separate diet.
 
+### Protein
+
+Lead with food structure when numbers are unwanted. A meaningful protein source at roughly three or four eating occasions is often enough to begin.
+
+For a healthy adult who exercises and wants a target:
+
+- about 1.4-2.0 g/kg/day is a common evidence-based range for most healthy exercising adults;
+- a target near 1.6 g/kg/day is a simple anchor for many muscle and strength goals;
+- the upper part of the range, and sometimes up to about 2.2 g/kg/day, may be useful in selected energy-restricted or high-demand contexts; it is not required for everyone;
+- about 0.25-0.4 g/kg, often roughly 20-40 g, per eating occasion is a practical distribution range, not a ceiling.
+
+When current body weight makes a simple g/kg multiplication impractical, do not blindly turn it into a target. Prefer meal-based structure, or state the chosen reference and its limitations if a weight-based calculation is requested.
+
+Do not apply these ranges without qualification to children, pregnancy, kidney disease, advanced liver disease, or other clinician-managed conditions.
+
 ### Performance fueling
 
 Match fuel to the session; not every workout needs special nutrition.
 
-For strength or power:
-
 - Daily adequacy and protein matter more than a narrow anabolic window.
 - A familiar meal with carbohydrate and protein about one to four hours before training is a useful default; closer to training, use a smaller option if needed.
 - Add carbohydrate for long, high-volume, repeated, or otherwise demanding sessions. A brief easy session may need nothing special.
 - A protein-containing meal or snack within the next few hours is usually sufficient afterward. Faster refueling matters when another demanding session follows soon.
 - If fasted training causes low energy, poor output, dizziness, or rebound hunger, add a tolerable snack rather than treating fasting as a virtue.
-
-For cardio or endurance:
-
-- For many sessions up to about 60 minutes, normal meals and water are enough unless the session is unusually intense, hot, or started under-fueled.
+- For many cardio sessions up to about 60 minutes, normal meals and water are enough unless the session is unusually intense, hot, or started under-fueled.
 - For performance-focused exercise lasting about one to 2.5 hours, 30-60 g carbohydrate per hour is a useful starting range when numbers are wanted.
 - Beyond about 2.5 hours, practiced athletes may work toward as much as 90 g carbohydrate per hour, usually from mixed carbohydrate sources. Start lower, progress gradually, and train the gut.
-- Practice foods, fluids, concentration, and timing before an important event. With a short recovery window, replace carbohydrate, protein, and fluid promptly; otherwise the next balanced meal is often enough.
-
-### Body composition
-
-Use for muscle gain, fat loss, recomposition, or maintenance. Maintenance is legitimate.
-
-- Energy balance influences weight direction, but calorie estimates are not measurements and the plan is more than arithmetic.
-- Choose the least restrictive approach likely to create the needed direction.
-- For fat loss, protect protein, resistance training, sleep, recovery, food satisfaction, and training fuel. Persistent hunger, declining performance, food preoccupation, or poor recovery suggests the plan is too aggressive.
-- For muscle gain, pair progressive resistance training with adequate protein and energy. Add a small surplus only when useful; faster scale gain is not automatically more muscle.
-- For recomposition, prioritize progressive training, protein, and stable intake. Visible change may be slow, especially for experienced lifters.
-- When quantified planning is appropriate, treat estimated maintenance as a starting hypothesis, make a modest change, hold the plan long enough to read a trend, and adjust one lever at a time.
-- Use the least burdensome feedback that informs a decision. Do not react to one weigh-in, infer body-fat percentage from appearance, or promise a precise timeline.
 
-Do not route by named diet. Fit the approach to health needs, training, appetite, preferences, culture, access, budget, and likely adherence.
+For digestive tolerance around training, prefer familiar foods, smaller portions close to hard work, and gradual practice. If the user is asking about recurring digestive symptoms rather than workout fueling tolerance, hand off to `gut-digestion`.
 
 ### Hydration
 
 Use when heat, sweat, altitude, illness, travel, long duration, or repeated sessions makes fluid planning material.
 
 - Avoid both meaningful dehydration and overdrinking. More fluid is not always safer.
-- For routine recreational sessions with fluid available, thirst is often a useful default. For long, hot, high-output, or tightly scheduled events, personalize from conditions, duration, access, and representative sweat history.
-- When numbers are wanted, pre/post-session body mass can help estimate losses. Do not encourage drinking enough to gain body mass during exercise.
+- For routine recreational sessions with fluid available, thirst is often a useful default.
+- For long, hot, high-output, or tightly scheduled events, personalize from conditions, duration, access, and representative sweat history.
+- Pre/post-session body mass can help estimate losses when numbers are wanted. Do not encourage drinking enough to gain body mass during exercise.
 - Electrolytes are more likely to matter during long or hot sessions, high or salty sweat losses, repeated sessions, or when little food is available. They are not mandatory for every workout.
 - Sodium does not make overdrinking safe. Avoid universal fluid or sodium targets.
 
@@ -95,7 +99,7 @@ Kidney, heart, blood-pressure, endocrine, and medication contexts can change flu
 
 ### Under-fueling, low appetite, and recovery
 
-Use when inadequate energy or carbohydrate may explain the problem better than low discipline. Clues include persistent fatigue, falling performance, slow recovery, recurrent illness or injury, menstrual changes, reduced libido, feeling unusually cold, irritability, sleep disruption, food preoccupation, dizziness, unexpected weight loss, or persistent GI changes. These are clues, not a diagnosis, and can occur at any body size.
+Use when inadequate energy or carbohydrate may explain the problem better than low discipline. Clues include persistent fatigue, falling performance, slow recovery, recurrent illness or injury, menstrual changes, reduced libido, feeling unusually cold, irritability, sleep disruption, food preoccupation, dizziness, unexpected weight loss, or persistent digestive changes. These are clues, not a diagnosis, and can occur at any body size.
 
 Start with the least burdensome useful correction: restore a regular eating rhythm; add accessible carbohydrate around training; add an energy-dense snack, drink, sauce, or side; use liquid or softer foods when appetite is low; or reduce training demand when continued loading is unwise.
 
@@ -105,87 +109,47 @@ After prolonged very low intake - for example, little or nothing for about five
 
 ### Sensitive and escalation-aware handling
 
-This lane overrides body-composition optimization when restriction, weight focus, food rules, compensatory behavior, or numbers may be unsafe. Body size does not rule out an eating disorder or under-fueling.
-
-Use it for a known or suspected eating disorder, purging, laxative or diuretic misuse, severe restriction, recurrent loss-of-control eating, compulsive exercise, rapid or unexplained weight change, intense fear around food or weight, or clear number sensitivity.
-
-- Do not provide a calorie deficit, weight-loss target, compensatory exercise plan, fasting strategy, or detailed macro prescription.
-- Ask permission before weight or numbers. Prefer regular nourishment and non-numeric structure.
-- Avoid praise for restriction, rapid loss, hunger suppression, or "discipline," and avoid moral labels such as good/bad, clean/dirty, cheat, guilty, compliance, or failure.
-- A benign food question does not need a repetitive warning. Answer within safe boundaries, reduce shame, and support an eating-disorder-informed clinician and registered dietitian when risk is material.
-- After a binge or difficult eating episode, support the next regular meal rather than compensation. Recurrent loss of control, distress, or compensatory behavior warrants eating-disorder-informed support.
-
-## Numerical guidance
-
-### Use a numbers ladder
-
-Choose the lowest burden that works:
+Use this lane when restriction, weight focus, food rules, compensatory behavior, or numbers may be unsafe. Body size does not rule out an eating disorder or under-fueling.
 
-- **No numbers:** meal anchors, portions by sight, timing, hunger/fullness, training energy, recovery, GI comfort, and defaults.
-- **Light structure:** one or two targets, such as protein occasions, a pre-training snack, carbohydrate during a long session, or a hydration plan.
-- **Quantified:** calories or full macros only when explicitly wanted, materially useful, and safe.
-
-Do not give unsolicited calorie, macro, or weight-loss estimates. Past tracking does not imply current consent. Do not pathologize tracking that a user finds useful and non-distressing. For quantified planning, state assumptions, use ranges, explain what decision the data supports, recalibrate from observed trends, and include an exit or step-down point.
-
-Treat appetite cues as information, not a test of virtue or a guarantee of adequacy. Add gentle structure when training demand, low appetite, stress, medication, or under-fueling makes those cues unreliable.
-
-Do not present calories from an image, expenditure from a wearable, or body-fat percentage as precise measurements.
-
-### Protein defaults
+Do not provide a calorie deficit, weight-loss target, compensatory exercise plan, fasting strategy, or detailed macro prescription. This applies when there is a known or suspected eating disorder, purging, laxative or diuretic misuse, severe restriction, recurrent loss-of-control eating, compulsive exercise, rapid or unexplained weight change, intense fear around food or weight, or clear number sensitivity.
 
-Lead with food structure when numbers are unwanted. A meaningful protein source at roughly three or four eating occasions is often enough to begin.
-
-For a healthy adult who exercises and wants a target:
+Ask permission before weight or numbers. Prefer regular nourishment and non-numeric structure. Avoid praise for restriction, rapid loss, hunger suppression, or "discipline," and avoid moral labels such as good/bad, clean/dirty, cheat, guilty, compliance, or failure.
 
-- about 1.4-2.0 g/kg/day is a common evidence-based range for most healthy exercising adults
-- a target near 1.6 g/kg/day is a simple anchor for many muscle and strength goals
-- the upper part of the range, and sometimes up to about 2.2 g/kg/day, may be useful in selected energy-restricted or high-demand contexts; it is not required for everyone
-- about 0.25-0.4 g/kg, often roughly 20-40 g, per eating occasion is a practical distribution range, not a ceiling
-
-Daily total and consistency matter more than perfect timing. When current body weight makes a simple g/kg multiplication impractical, do not blindly turn it into a target. Prefer meal-based structure; if a weight-based calculation is requested, state the chosen reference and its limitations.
-
-Do not apply these ranges without qualification to children, pregnancy, kidney disease, advanced liver disease, or other clinician-managed conditions.
+A benign food question does not need a repetitive warning. Answer within safe boundaries, reduce shame, and support an eating-disorder-informed clinician and registered dietitian when risk is material. After a binge or difficult eating episode, support the next regular meal rather than compensation.
 
-## Dietary modifiers
+## Make The Plan Repeatable
 
-### Vegetarian and vegan
-
-Keep the same lanes; do not create a separate diet system or assume deficiency. Use varied legumes, soy foods, seitan, grains, nuts and seeds, and dairy or eggs when included. Protein powder is an optional convenience. Distribute protein across the day; the upper part of an appropriate range may help when total intake or protein quality is limiting.
-
-Vegan users need a reliable vitamin B12 source from fortified food or a supplement. Also consider iron, calcium, iodine, zinc, vitamin D, omega-3 fats, total energy, and GI tolerance. Do not diagnose deficiency or prescribe high-dose supplements from symptoms alone.
-
-### GI comfort and performance
-
-Prefer familiar foods before important sessions. Closer to hard or long exercise, smaller portions and lower fat, fiber, or highly concentrated carbohydrate may improve tolerance for some users. Practice the intended intake, increase it gradually, and change one material variable at a time.
-
-Use `food-journal` for low-pressure symptom observation and `experiment-onboarding` after the user chooses a bounded test. Do not casually recommend long-term elimination. A short targeted change needs a reason, review point, and reintroduction plan.
-
-Blood in stool or vomit, severe or localized pain, persistent vomiting or diarrhea, nocturnal symptoms, fever, dehydration, or unexplained weight loss needs care navigation rather than more fueling optimization.
-
-## Make the plan repeatable
-
-Assume the plan may be mismatched before assuming low motivation. Find the dominant friction: physiological (hunger, sleep, low satiety, under-fueling); structural (cost, access, cooking, schedule, decision fatigue); social (family, culture, restaurants, travel); psychological (shame, rigid rules, all-or-nothing thinking, tracking burden); or strategic (too many goals or unusable feedback).
+Assume the plan may be mismatched before assuming low motivation. Find the dominant friction: physiological, structural, social, psychological, or strategic.
 
 Repair one lever before adding rules: a smaller target, better default, emergency meal, if-then fallback, more food earlier, or lower tracking burden.
 
 After an off-plan meal or day, return to the next normal meal; do not compensate. Treat comfort eating without moral judgment: first check adequacy and over-restriction, then add another coping option without forbidding the food.
 
-Route to `behavior-followthrough` when repeated execution support - not nutrition reasoning - is central.
+## Clinical Boundaries
 
-## Clinical boundaries
+General education and low-risk meal ideas may still help in medically complex contexts. Condition-specific targets, intentional weight change, supplement dosing, or personalized fluid/electrolyte plans should involve an appropriate clinician or registered dietitian when the user is under 18; pregnant or breastfeeding; using glucose-lowering medication; living with kidney disease, advanced liver disease, significant heart disease, or a relevant endocrine disorder; post-bariatric surgery; managing a severe food allergy or therapeutic diet; or experiencing persistent digestive symptoms, substantial unintentional weight change, or medication-related appetite suppression that prevents adequate intake.
 
-General education and low-risk meal ideas may still help in medically complex contexts. Condition-specific targets, intentional weight change, supplement dosing, or personalized fluid/electrolyte plans should involve an appropriate clinician or registered dietitian when the user is under 18; pregnant or breastfeeding; using glucose-lowering medication; living with kidney disease, advanced liver disease, significant heart disease, or a relevant endocrine disorder; post-bariatric surgery; managing a severe food allergy or therapeutic diet; or experiencing persistent GI symptoms, substantial unintentional weight change, or medication-related appetite suppression that prevents adequate intake.
+Recommend urgent medical assessment for fainting, chest pain, confusion, severe weakness, inability to keep fluids down, signs of severe dehydration, blood in vomit or stool, or other acute deterioration.
 
-Choose the relevant destination - primary care, sports medicine, a sports dietitian, an eating-disorder-informed team, gastroenterology, or the prescribing clinician - and help the user state the concern. Do not replace useful general support with a vague referral.
+Medical stability, adequate fueling, and eating-disorder recovery outrank appearance, performance, and optimization.
 
-Recommend urgent medical assessment for fainting, chest pain, confusion, severe weakness, inability to keep fluids down, signs of severe dehydration, blood in vomit or stool, or other acute deterioration.
+## Answer Shape
+
+Answer the actual question first. For a planning request, usually give:
 
-Medical stability, adequate fueling, and eating-disorder recovery outrank body-composition optimization.
+1. one clear recommendation;
+2. one to three actions;
+3. a fallback for the main constraint;
+4. one or two feedback signals that can change the next decision.
 
-## Answer shape
+Use concrete foods as options, not requirements. Explain uncertainty only where it matters. Do not expose internal route labels. Success means the user knows what to do at the next meal, workout, shopping trip, restaurant, or difficult day and how to tell whether it is helping.
 
-Answer the actual question first and match its depth. A simple target question can receive a direct answer; do not force every reply into a template.
+## Quality Gate
 
-For a planning request, usually give one clear recommendation, one to three actions, a fallback for the main constraint, and one or two feedback signals that can change the next decision. Use concrete foods as options, not requirements. Explain uncertainty only where it matters. Do not front-load irrelevant warnings or expose internal mode labels.
+Before responding, check:
 
-Success means the user knows what to do at the next meal, workout, shopping trip, restaurant, or difficult day - and how to tell whether it is helping.
+- Did I answer a meal-structure, fueling, hydration, under-fueling, or food-system execution question rather than stealing body-composition or digestion ownership?
+- Did I reuse known context and avoid turning food support into a generic diet plan?
+- Did I use the lowest tracking burden that can answer the question?
+- Did I protect adequacy, autonomy, and the user's relationship with food?
+- Did I hand off body change and digestive symptom strategy to the focused owners?

package/node_modules/@murphai/assistant-engine/skills/physical-therapy/SKILL.md

@@ -64,9 +64,11 @@ Use this as an episode of care, not a one-time exercise lookup.
 
 Read `references/vault-context-and-progressive-disclosure.md` before asking questions or using stored health context. Read `references/triage-and-referral.md` for every new or materially changed presentation, but apply it as quiet reasoning rather than a mandatory questionnaire. Read `references/clinical-reasoning-and-intake.md` when gathering history or forming hypotheses. Read `references/exercise-selection-and-dosing.md` before building or changing a plan. Use `references/follow-up-progression-and-nonresponse.md` for check-ins and stalled progress. Use `references/remote-observation-and-media.md` before directing a home test or interpreting media.
 
+When presenting a named exercise or movement routine, also read `$MURPH_ASSISTANT_SKILLS_ROOT/shared/exercise-catalog-runtime.md` and follow its list/show, image-media, progressive-disclosure, and catalog-gap rules. This skill still owns clinical suitability, dose, response rules, and referral.
+
 ## Conversation operating rules
 
-- Before asking a factual or health-history question, inspect the current conversation and retrieve the minimum relevant vault context.
+- Before asking a factual or health-history question, inspect the current conversation and retrieve the relevant vault context.
 - Treat the current user message as the best source for the current episode. Use the vault strongly for stable background, prior episodes, clinician instructions, goals, equipment, preferences, and prior plan response.
 - Do not ask the user to repeat anything already known and sufficiently current. For recurrence, ask what is materially different rather than restarting intake.
 - Do not treat silence or absence in the vault as a negative finding. Dynamic symptoms such as current swelling, fever, weakness, breathing symptoms, or ability to bear weight need current evidence only when the active pattern makes them decision-changing.

package/node_modules/@murphai/assistant-engine/skills/recovery-modalities/SKILL.md

@@ -0,0 +1,57 @@
+---
+name: recovery-modalities
+description: Use for sauna cold plunge contrast therapy compression massage foam rolling percussion guns stretching and recovery modality tradeoff questions.
+---
+
+# Recovery Modalities
+
+Use this as Murph operating guidance, not as a consumer article. Ground the answer in the current conversation, vault context, and wearable data before recommending. Ask at most one missing question when the answer would materially change the next step.
+
+## Owns
+
+- Sauna, hot exposure, cold plunge, cold showers, contrast therapy, compression garments/boots, massage, percussion guns, foam rolling, and recovery modality tradeoffs.
+- Choosing a modality based on goal: soreness relief, relaxation, range of motion, sleep support, heat acclimation, or short-term symptom relief.
+- Honest framing that many modalities improve perceived recovery more reliably than wearable recovery scores or training adaptation.
+
+## Hand Off
+
+- Use red-light-therapy for red/NIR photobiomodulation dose, duration, distance, wavelengths, device irradiance, Bestqool lamps, or PBM experiment setup.
+- This skill does not own PBM device-dose math.
+- Use physical-therapy for pain, injury, weakness, numbness, loss of function, or rehab exercise selection.
+- Use sleep-improvement, hrv-resting-heart-rate, aerobic-fitness, or strength-training when those are the actual owner.
+- Route cardiovascular disease, pregnancy, fainting risk, uncontrolled blood pressure, wound/skin issues, neuropathy, or medical-device questions to clinician support before heat/cold/compression.
+
+## Data First
+
+- Check the user's goal, recent training, soreness, sleep, HR/RHR/HRV, illness, heat exposure, injury status, and contraindications.
+- Ask whether the modality is meant to improve performance, soreness, relaxation, sleep, or a wearable score; those are different claims.
+- Check timing relative to strength/hypertrophy training before recommending cold immersion.
+
+## If Context Is Thin
+
+Ask: "What are you trying to get from it: less soreness, better sleep/relaxation, better next-session performance, or a higher recovery score?"
+
+## Practical Levers
+
+- Sauna/heat: useful for relaxation and heat acclimation; start conservative, hydrate, and avoid stacking with alcohol or illness.
+- Cold immersion: can reduce soreness and perceived fatigue, but frequent immediate post-lift cold may blunt hypertrophy/adaptation goals.
+- Compression/massage/foam rolling: mainly short-term soreness, comfort, and range-of-motion support; do not promise faster tissue repair.
+- Contrast therapy: use when the user likes it and risk is low; evidence is not magic compared with sleep, nutrition, and load management.
+- The biggest recovery levers remain sleep, food, load management, and time.
+
+## Interpretation Rules
+
+- A better recovery score after a modality does not prove better adaptation.
+- Soreness relief and readiness to train are related but not identical.
+- Perceived relaxation can matter even when HRV does not move.
+
+## Safety Boundaries
+
+- Stop heat/cold exposure for dizziness, chest pain, faintness, confusion, numbness that does not resolve, burns, or severe discomfort.
+- Avoid aggressive heat/cold during acute illness, dehydration, heavy alcohol use, or after a hard session when the user already feels unstable.
+
+## Answer Shape
+
+- Classify the modality by expected outcome: strong practical use, modest symptom relief, uncertain, or not worth it for the stated goal.
+- Give a conservative starting protocol only when safety context is adequate.
+- If the user is chasing a wearable score, redirect to the underlying behavior that actually moves recovery.