@murphai/murph 1.3.0 → 1.3.1

package/node_modules/@murphai/health-commons/generated/protocol-run-specs.json

@@ -1,5 +1,5 @@
 {
-  "catalogHash": "sha256:341e9decb78df20c154363cae7dd79b56efedb3338a54084bfc65972dc5ab8a6",
+  "catalogHash": "sha256:4e191ad6aac0fcce6783a6a08a502f46a53e8ace0cc86bedcce988898f398017",
   "protocols": [
     {
       "aliases": [
@@ -6174,37 +6174,52 @@
     },
     {
       "aliases": [
-        "whole-body photobiomodulation",
-        "full-body red light therapy",
-        "full-body red and near-infrared light therapy",
-        "whole-body LED light-bed exposure",
-        "red and near-infrared light bed",
-        "light bed photobiomodulation"
+        "Tabata 20/10",
+        "Tabata 20-10",
+        "20 seconds on 10 seconds off",
+        "20s:10s intervals",
+        "Tabata protocol",
+        "four-minute Tabata",
+        "8-round Tabata"
       ],
       "categories": [
-        "photobiomodulation",
-        "light",
-        "red-light",
-        "near-infrared",
-        "whole-body",
-        "sleep",
-        "recovery",
-        "wearable-measured"
+        "cardiovascular",
+        "exercise",
+        "hiit",
+        "interval-training",
+        "tabata",
+        "vo2max",
+        "murph-canonical"
       ],
       "entityType": "protocol_variant",
       "expectedSignalDescriptions": [
+        {
+          "biomarkerKey": "biomarker:estimated-vo2max",
+          "description": "The 20/10 block creates oxygen debt quickly, training the heart, lungs, and working muscles to deliver and use oxygen faster.",
+          "estimatedChange": {
+            "basis": "Lower-dose field estimate for 8-12 starter sessions, scaled below the larger gains seen in small supervised 20/10 cycling studies and practical multi-set 20/10 trials.",
+            "confidence": "low",
+            "high": 3,
+            "kind": "absolute",
+            "low": 1,
+            "unit": "mL/kg/min",
+            "window": "6 weeks"
+          },
+          "expected": "Could improve",
+          "protocolProminence": "focus"
+        },
         {
           "biomarkerKey": "biomarker:resting-heart-rate",
-          "description": "Red/NIR exposure supports nitric-oxide signaling and inflammatory balance, lowering overnight recovery demand and resting pulse.",
-          "displayValue": "Up to 5 bpm lower",
+          "description": "Aerobic power and stroke volume adapt, letting each beat move more blood and lowering the pulse needed at rest.",
+          "displayValue": "Up to 3 bpm lower",
           "estimatedChange": {
-            "basis": "Adjacent partial-body 850 nm RCT data showed -4.60 +/- 1.90 bpm in winter at 6.5 J/cm^2; whole-body athlete implementation data also showed lower nocturnal heart rate, while direct general whole-body registries have no posted outcomes.",
+            "basis": "Adjacent whole-body HIIT has lowered resting heart rate, but a direct 20/10 adaptive-sport study found no clear resting-HR change; expect a small or null shift.",
             "confidence": "low",
             "high": 0,
             "kind": "absolute",
-            "low": -5,
+            "low": -3,
             "unit": "bpm",
-            "window": "4 weeks"
+            "window": "6 weeks"
           },
           "expected": "Could trend lower",
           "expectedDirection": "down_or_stable",
@@ -6212,737 +6227,654 @@
         },
         {
           "biomarkerKey": "biomarker:hrv-rmssd",
-          "description": "Lower recovery load gives the vagal system more room to rebound during sleep, raising RMSSD.",
+          "description": "The workout spikes stress first; adequate recovery restores parasympathetic rebound, while overload suppresses RMSSD.",
           "estimatedChange": {
-            "basis": "An acute whole-body pre-exercise crossover trial found higher next-morning rMSSD versus placebo, and athlete implementation data showed a numerical HRV increase; neither source proves a durable general-wellness shift.",
-            "confidence": "low",
-            "high": 10,
+            "basis": "Adjacent HIIT studies show possible RMSSD gains, while acute hard exercise and poor recovery can suppress overnight HRV; direction is recovery-dependent.",
+            "confidence": "mixed",
+            "high": 15,
             "kind": "relative_percent",
-            "low": 0,
+            "low": -10,
             "unit": "%",
-            "window": "next morning to 4 weeks"
+            "window": "6 weeks"
           },
-          "expected": "Could rise or stay stable",
-          "expectedDirection": "up_or_stable",
-          "protocolProminence": "focus"
+          "expected": "Possible change",
+          "expectedDirection": "mixed_or_contextual",
+          "protocolProminence": "context"
         },
         {
           "biomarkerKey": "biomarker:sleep-efficiency",
-          "description": "A calmer, less uncomfortable night may reduce quiet-wake minutes, but controlled sleep effects remain unclear.",
+          "description": "Recoverable hard sessions raise sleep pressure; late timing or overload keeps arousal high and fragments sleep.",
           "estimatedChange": {
-            "basis": "The closest controlled 850 nm wellness trial did not show significant sleep or circadian effects; direct whole-body sleep registries selected Oura and sleep-quality endpoints but do not yet provide outcome data.",
+            "basis": "Sleep is included as a recovery/context signal; wearable sleep-efficiency changes from a small twice-weekly interval dose are likely modest and bidirectional.",
             "confidence": "low",
             "high": 2,
             "kind": "absolute",
-            "low": -1,
+            "low": -2,
             "unit": "%",
-            "window": "4 weeks"
+            "window": "6 weeks"
           },
-          "expected": "Small or no clear change",
+          "expected": "Possible change",
           "expectedDirection": "mixed_or_contextual",
           "protocolProminence": "context"
         },
         {
-          "biomarkerKey": "biomarker:deep-sleep-minutes",
-          "description": "Red light has no proven effect on deep sleep; a shift of a few minutes either way is usually normal night-to-night variation.",
+          "biomarkerKey": "biomarker:morning-blood-pressure",
+          "description": "Repeated vigorous aerobic work improves vessel relaxation, reducing resistance against each heartbeat.",
+          "displayValue": "Up to 4 mmHg lower",
           "estimatedChange": {
-            "basis": "No extracted study directly anchors N3 or wearable deep-sleep minutes for this protocol; the range reflects a noisy same-device context signal around otherwise null or mixed sleep findings.",
+            "basis": "HIIT blood-pressure effects are usually small, larger in elevated BP and minimal in normotension; adolescent Tabata/HIIT data showed about a 2 mmHg SBP signal.",
             "confidence": "low",
-            "high": 10,
+            "high": 0,
             "kind": "absolute",
-            "low": -10,
-            "unit": "minutes",
-            "window": "4 weeks"
+            "low": -4,
+            "unit": "mmHg SBP",
+            "window": "6 weeks"
           },
-          "expected": "Small or no change",
-          "expectedDirection": "mixed_or_contextual",
+          "expected": "Could trend lower",
+          "expectedDirection": "down_or_stable",
           "protocolProminence": "context"
         }
       ],
       "experimentOnboarding": {
         "planDefaults": {
-          "firstSessionGuidance": "Start at the lower of the device beginner instructions and the 12-20 minute candidate range, keep the session clearly nonthermal, use eye protection, avoid direct emitter gaze, and log all device parameters and symptoms.",
-          "testPlanId": "whole-body-pbm-rhr-sleep-42d"
+          "firstSessionGuidance": "Make the first session conservative: one 8-round block, low-risk modality, controlled effort, true 10-second rests, and no extra finisher.",
+          "testPlanId": "wearable-cardio-fitness-and-recovery-49d"
         },
         "safetyScreen": {
           "dispositionIfAnyPositive": "clinician_guidance_before_unsupervised_start",
           "mustAsk": [
             {
-              "id": "pregnancy_lactation_or_minor",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Are you under 18, pregnant, trying to become pregnant, breastfeeding, or lactating?"
-            },
-            {
-              "id": "cancer_skin_cancer_or_suspicious_lesion",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have active or recent cancer treatment, skin-cancer history, precancerous lesions, or any changing, bleeding, crusting, painful, unexplained, or suspicious skin lesion in an area that would be exposed?"
-            },
-            {
-              "id": "photosensitizing_meds_or_pdt",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Are you using photosensitizing medication, topical/systemic retinoids, steroids that affect skin healing, or have you recently had photodynamic therapy or a PDT photosensitizer?"
-            },
-            {
-              "id": "eye_disease_symptoms_or_no_protection",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have eye disease, ocular photosensitivity, current eye pain, flashes, floaters, afterimages, blurry or distorted vision, other visual symptoms, or no device-appropriate eye protection you can use for every session?"
-            },
-            {
-              "id": "seizure_or_light_triggered_symptoms",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have a seizure disorder, light-triggered symptoms, migraine or neurologic symptoms triggered by light, or a history of unusual reactions to flashing or bright light?"
-            },
-            {
-              "id": "implanted_device_or_pacemaker",
+              "id": "vigorous_exercise_red_flags",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have a pacemaker, implanted defibrillator, neurostimulator, insulin pump, implanted device, or other device that the PBM manufacturer says requires medical guidance?"
+              "prompt": "Do you have known cardiovascular, metabolic, or kidney disease, uncontrolled blood pressure, or any recent chest pain, fainting, severe dizziness, palpitations, neurologic symptoms, or unusual shortness of breath with exertion?"
             },
             {
-              "id": "unstable_cardiometabolic_neurologic_pulmonary_psychiatric",
+              "id": "respiratory_or_asthma_flag",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have unstable cardiovascular, metabolic, neurologic, pulmonary, or psychiatric disease, recent fainting, chest pain, dyspnea at rest, uncontrolled blood pressure, severe dizziness, mania/hypomania, or severe mood instability?"
+              "prompt": "Do you have asthma, exercise-induced bronchoconstriction, unexplained wheeze, chest tightness, or no current plan for respiratory symptoms during hard exercise?"
             },
             {
-              "id": "diabetes_or_glucose_medication",
-              "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you use insulin, sulfonylureas, or other glucose-lowering medication, or do you have diabetes with variable glucose control?"
+              "id": "recent_illness_heat_rhabdo_or_pem",
+              "ifPositive": "do_not_start_unsupervised",
+              "prompt": "Have you recently had fever or significant illness, suspected myocarditis/pericarditis, heat illness, severe dehydration, exertional rhabdomyolysis, dark urine after exercise, or post-exertional symptom flares?"
             },
             {
-              "id": "thyroid_skin_boundary_or_open_skin",
+              "id": "pregnancy_postpartum_medication_or_hypoglycemia_flag",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have thyroid-area restrictions, active rash, open wounds, sunburn, painful tattoos, skin irritation, recent procedure sites, infection, blistering, or areas with impaired sensation in regions that would be exposed?"
+              "prompt": "Are you pregnant, early postpartum, or taking medication that affects heart rate, blood pressure, or hypoglycemia risk during exercise?"
             },
             {
-              "id": "unable_to_sense_or_report_heat",
-              "ifPositive": "do_not_start_unsupervised",
-              "prompt": "Would you be unable to reliably feel, notice, or report heat, burning, pain, unusual warmth, visual symptoms, dizziness, mood changes, or other symptoms during and after sessions?"
+              "id": "injury_or_movement_safety_flag",
+              "ifPositive": "continue_with_caution",
+              "prompt": "Do you have current injury, joint pain, severe soreness, balance risk, or movement limitations that could make jumping, sprinting, or loaded movements unsafe when tired?"
             }
           ],
           "stopIf": {
             "additionalConditions": [
-              "eye pain, blurred vision, new visual disturbance, unusual light sensitivity, persistent afterimage, new floaters, or any visual symptom after direct or accidental emitter gaze",
-              "unavailable, displaced, poorly fitting, uncomfortable, or skipped eye protection",
-              "hot, burning, painful, or unusually warm skin; blistering; persistent erythema; rash; hives; swelling; hyperpigmentation; herpes reactivation; or skin irritation that lasts beyond the session",
-              "chest pain or tightness, palpitations, fainting, near-fainting, confusion, seizure symptoms, severe headache, severe dizziness, nausea, wheezing, dyspnea at rest, or unusual shortness of breath",
-              "clearly worse sleep, insomnia, agitation, irritability, hypomania or mania-like symptoms, lowered mood, or mood instability without a better explanation",
-              "new medication, photosensitizing treatment, PDT, skin procedure, wound, rash, sunburn, tattoo irritation, or device malfunction that invalidates the original safety screen or dose setup"
+              "unsafe movement form",
+              "cannot recover enough during the 10-second rest",
+              "severe soreness or impaired recovery after a prior session"
             ]
           }
         },
         "schemaVersion": "murph.commons.experiment-onboarding.v2",
         "setupSlots": [
           {
-            "id": "device_model",
-            "label": "Device model",
-            "question": "What exact whole-body red/NIR PBM device model would you use?",
+            "id": "modality",
+            "label": "Interval modality",
+            "options": [
+              "stationary_bike",
+              "rower",
+              "elliptical",
+              "treadmill",
+              "simple_bodyweight",
+              "other"
+            ],
+            "question": "What modality will you use for the 20/10 block?",
             "target": {
-              "field": "personalization.setup.deviceModel",
+              "field": "modality",
               "object": "protocol"
             }
           },
           {
-            "id": "wavelengths",
-            "label": "Red/NIR wavelengths",
-            "question": "What red and near-infrared wavelengths does the device report for the mode you plan to use?",
+            "constraints": {
+              "optional": true
+            },
+            "id": "movement_choice",
+            "label": "Movement choice",
+            "question": "If you are not using a machine, what exact movement or movement sequence will you do?",
             "target": {
-              "field": "personalization.setup.wavelengths",
+              "field": "movementChoice",
               "object": "protocol"
             }
           },
           {
-            "id": "irradiance_fluence",
-            "label": "Irradiance or fluence",
-            "question": "What irradiance and/or fluence does the device report for your distance, mode, and session length? If unavailable, say unknown and keep the run parameter-logged rather than dose-claimed.",
+            "id": "safe_environment",
+            "label": "Safe environment",
+            "question": "Will you do the intervals somewhere you can stop immediately without traffic, obstacles, or unsafe fall risk?",
             "target": {
-              "field": "personalization.setup.irradianceFluence",
-              "object": "protocol"
+              "field": "safety.safeEnvironment",
+              "object": "onboardingCapture"
             }
           },
           {
             "constraints": {
-              "default": 12,
-              "max": 20,
-              "min": 1,
-              "recommendedOptions": [
-                12,
-                15,
-                20
-              ]
+              "optional": true
             },
-            "id": "session_duration_minutes",
-            "label": "Session duration",
-            "question": "How many minutes will each session last? This starter caps sessions at 20 minutes and should start at the lower of the device instructions and the candidate range.",
-            "target": {
-              "field": "sessionDurationMinutes",
-              "object": "experimentRun"
-            }
-          },
-          {
-            "id": "session_timing",
-            "label": "Session timing",
+            "id": "hr_monitor",
+            "label": "Heart-rate monitor",
             "options": [
-              "morning",
-              "midday",
-              "afternoon",
-              "early_evening",
-              "variable_but_logged"
+              "chest_strap",
+              "wrist_wearable",
+              "none"
             ],
-            "question": "Which stable session window is realistic for the 28-day intervention?",
+            "question": "What heart-rate setup will you use, if any?",
             "target": {
-              "field": "sessionTiming",
-              "object": "experimentRun"
+              "field": "measurement.hrMonitor",
+              "object": "analysisPlan"
             }
           },
           {
-            "id": "exposure_geometry_body_coverage",
-            "label": "Exposure geometry and body coverage",
-            "question": "What exposure geometry will you use: distance, front-only or front-and-back, position, clothing/body coverage, and any areas excluded?",
+            "constraints": {
+              "defaultRunPlanSchedule": {
+                "expression": "0 8 * * 2,5",
+                "kind": "cron",
+                "timeZone": "UTC"
+              },
+              "runPlanScheduleTimeZonePolicy": "replace_with_user_vault_timezone"
+            },
+            "id": "weekly_schedule",
+            "label": "Weekly schedule",
+            "question": "Which two weekly time windows should Murph suggest, with at least 48 hours between sessions?",
             "target": {
-              "field": "personalization.setup.exposureGeometryBodyCoverage",
-              "object": "protocol"
-            }
-          },
-          {
-            "id": "eye_protection",
-            "label": "Eye protection",
-            "question": "What device-appropriate eye protection will you use for every session, and how will you avoid direct emitter gaze?",
-            "target": {
-              "field": "personalization.setup.eyeProtection",
-              "object": "protocol"
-            }
-          },
-          {
-            "id": "nonthermal_comfort",
-            "label": "Nonthermal comfort",
-            "options": [
-              "yes_nonthermal_and_stop_if_warm",
-              "unsure_or_device_feels_hot"
-            ],
-            "question": "Can you keep sessions clearly nonthermal and stop immediately if skin feels hot, burning, painful, or unusually warm?",
-            "target": {
-              "field": "personalization.setup.nonthermalComfort",
-              "object": "protocol"
-            }
-          },
-          {
-            "id": "logging_path",
-            "label": "Logging path",
-            "options": [
-              "murph_experiment_log",
-              "daily_journal",
-              "spreadsheet_import",
-              "other_logged_path"
-            ],
-            "question": "Where should Murph record session parameters, symptoms, confounders, and next-morning sleep/recovery ratings?",
-            "target": {
-              "field": "logging.path",
-              "object": "experimentRun"
+              "field": "answers.weeklySchedule",
+              "object": "onboardingCapture"
             }
           },
           {
             "constraints": {
-              "askWhen": "at_confirmation"
+              "optional": true
             },
             "id": "reminder_policy",
-            "label": "Reminder preference",
-            "options": [
-              "none",
-              "session_reminders_only",
-              "session_reminders_plus_same_day_missing_log_check",
-              "weekly_digest_only"
-            ],
-            "question": "Do you want reminders for the three weekly sessions and any missing logs?",
+            "label": "Reminders",
+            "question": "Would you like reminders for the baseline, sessions, and next-day recovery logs?",
             "target": {
-              "field": "reminderPolicy",
+              "field": "reminders.policy",
               "object": "assistantSupport"
             }
           }
         ],
         "startIntent": {
-          "displayPrompt": "Hey Murph, I want to cautiously plan a Red Light Therapy experiment.",
-          "intentSummary": "Explore Red Light Therapy"
+          "displayPrompt": "Hey Murph, I want to explore doing Tabata 20/10 intervals.",
+          "intentSummary": "Explore Tabata 20/10 Interval Training"
         },
         "supportHints": {
-          "missedLogFollowupCopy": "Did you complete or intentionally skip the whole-body red/NIR PBM session today? Either answer is useful — I just want the experiment record to be accurate."
+          "missedLogFollowupCopy": "You missed a Tabata log. Record whether the session happened, completed rounds, symptoms, and recovery rather than guessing later."
         },
         "trackingHints": {
           "confounderFields": [
-            "bedtime_or_wake_time_change",
-            "caffeine_alcohol_or_late_meal_change",
-            "exercise_training_load_change",
-            "sauna_heat_cold_or_light_intervention",
-            "new_sleep_recovery_supplement_or_skin_intervention",
-            "medication_change_or_photosensitizing_exposure",
-            "illness_pain_travel_or_timezone_shift",
-            "major_stress",
-            "wearable_model_or_algorithm_change",
-            "wounds_rash_sunburn_tattoo_or_skin_irritation"
+            "illness",
+            "sleep",
+            "alcohol",
+            "caffeine",
+            "medication_change",
+            "travel",
+            "stress",
+            "heat_exposure",
+            "extra_training"
           ],
           "notes": [
-            "Missing sessions should be logged honestly; do not make up adherence by continuing through symptoms.",
-            "Irradiance or fluence may be unknown for some consumer devices, but the unknown must be recorded and should limit dose claims."
+            "Ask for a next-day recovery check after each session because short high-intensity workouts can still create disproportionate soreness, sleep disruption, or autonomic load."
           ]
         }
       },
-      "key": "protocol_variant:whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
+      "key": "protocol_variant:tabata-interval-training/tabata-20-10-interval-training",
       "protocol": {
-        "doseSignature": "high-caution gated planning cadence · 3x/week · 12–20 min nonthermal whole-body red+NIR sessions with explicit parameter logging · 14-day baseline + 28-day intervention",
+        "doseSignature": "2x/week · 1 starter block/session · 8 x 20 sec work / 10 sec rest · 14-day baseline + 6-week intervention",
         "durationMinutes": {
-          "max": 20,
+          "max": 25,
           "min": 12
         },
         "frequency": {
-          "sessionsPerWeek": 3
+          "sessionsPerWeek": 2
         },
-        "interventionSessionsMinimum": 10,
+        "interventionSessionsMinimum": 8,
         "interventionSessionsTarget": 12,
         "keepInMind": [
-          "Direct human evidence for this exact general whole-body variant is limited.",
-          "The closest controlled wellness record is a partial-body daytime 850 nm trial, not a literal whole-body light-bed trial.",
-          "The strongest positive whole-body literature clusters in small supervised fibromyalgia or chronic-pain and cosmetic or photoaging contexts, with linked-program and endpoint-specific caveats that should not be silently borrowed into generic wellness claims.",
-          "Time-of-day superiority is not settled for whole-body PBM."
+          "The strongest direct evidence is small, supervised, and cycle-ergometer-based; this protocol is not a generic guarantee for every workout labeled Tabata.",
+          "The historical supramaximal intensity reference is not a home prescription. Repeatable completion, safe mechanics, and recovery are the first fidelity targets.",
+          "Wearable cardio-fitness or estimated VO2max is a trend proxy, not a laboratory VO2max test.",
+          "HRV, sleep, soreness, and resting heart rate are recovery context and confounder signals, not promised benefits.",
+          "If you choose bodyweight, loaded, or functional movements, movement skill and load become part of the dose and safety profile."
         ],
         "logFields": [
-          "device name and model",
-          "manufacturer protocol or setting used",
-          "wavelengths",
-          "irradiance if known",
-          "fluence if known",
-          "intensity mode or pulsing if known",
-          "session start time",
-          "session duration",
-          "front-only or front-and-back exposure",
-          "body coverage or clothing",
-          "distance or geometry",
-          "room temperature or heat exposure",
-          "skin warmth burning or pain during session",
-          "eye protection type and fit",
-          "accidental direct gaze into emitters",
-          "afterimage duration",
-          "visual symptoms",
-          "skin redness rash blistering hyperpigmentation or irritation",
-          "wounds lesions rash sunburn tattoos or skin changes in exposed areas",
-          "medication changes including photosensitizing drugs PDT drugs retinoids steroids glucose medication or blood-pressure medication",
-          "caffeine alcohol exercise sauna cold exposure travel illness stress or major diet changes",
-          "new sleep recovery light heat cold supplement or training interventions",
-          "bedtime and wake time",
-          "naps",
-          "wearable model or algorithm changes",
-          "acute symptoms",
-          "mood irritability agitation or lowered mood",
-          "next-morning resting heart rate",
-          "next-morning HRV or RMSSD",
-          "sleep quality",
-          "daytime sleepiness",
-          "recovery or energy",
-          "missed sessions and reason"
+          "modality",
+          "movement selection",
+          "block count",
+          "completed rounds",
+          "work-rest timing fidelity",
+          "perceived exertion",
+          "peak or average heart rate if available",
+          "symptoms",
+          "movement-quality notes",
+          "soreness 24 to 72 hours later",
+          "recovery after 24 to 48 hours",
+          "sleep disruption",
+          "missed or modified sessions",
+          "other hard training",
+          "heat illness alcohol caffeine or recent-illness context"
         ],
         "sessionFieldIds": [
-          "device_model",
-          "wavelengths",
-          "irradiance_if_known",
-          "fluence_if_known",
-          "intensity_mode_or_pulsing_if_known",
-          "session_start_time",
-          "session_duration_minutes",
-          "front_only_or_front_and_back",
-          "exposure_geometry_distance_position",
-          "body_coverage_or_clothing",
-          "eye_protection_used",
-          "accidental_direct_gaze",
-          "nonthermal_comfort",
-          "skin_warmth_burning_pain_or_irritation",
-          "visual_symptoms_or_afterimage",
-          "acute_symptoms",
-          "mood_irritability_agitation_or_lowered_mood",
-          "sleep_quality_next_morning",
-          "daytime_sleepiness_next_day",
-          "recovery_or_energy_next_day",
-          "next_morning_resting_heart_rate",
-          "next_morning_hrv_rmssd",
-          "missed_session_reason"
+          "modality",
+          "movement_choice",
+          "completed_rounds",
+          "rpe",
+          "peak_hr",
+          "symptoms",
+          "soreness",
+          "recovery_24_48h",
+          "sleep_disruption",
+          "other_hard_training",
+          "heat_illness_context"
         ],
         "sessionShape": {
-          "label": "One session",
+          "label": "20/10 block",
           "segments": [
             {
-              "durationMinutes": 20,
+              "durationMinutes": 0.333,
               "kind": "stimulus",
-              "label": "red/NIR exposure"
-            }
-          ],
-          "ticks": [
+              "label": "round 1 work"
+            },
             {
-              "label": "0",
-              "offsetMinutes": 0
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 1 rest"
             },
             {
-              "label": "12 min minimum",
-              "offsetMinutes": 12
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 2 work"
             },
             {
-              "label": "20 min",
-              "offsetMinutes": 20
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 2 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 3 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 3 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 4 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 4 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 5 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 5 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 6 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 6 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 7 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 7 rest"
+            },
+            {
+              "durationMinutes": 0.333,
+              "kind": "stimulus",
+              "label": "round 8 work"
+            },
+            {
+              "durationMinutes": 0.167,
+              "kind": "recovery",
+              "label": "round 8 rest"
             }
+          ],
+          "summarySegments": [
+            {
+              "durationMinutes": 2.667,
+              "kind": "stimulus",
+              "label": "8 hard intervals"
+            },
+            {
+              "durationMinutes": 1.333,
+              "kind": "recovery",
+              "label": "8 true rests"
+            }
+          ],
+          "ticks": [
+            "0",
+            "2 min",
+            "4 min"
           ]
         },
         "steps": [
-          "Confirm device is documented non-UV, non-tanning, nonthermal red/NIR PBM; exclude sauna, tanning, IPL, laser, and heat protocols.",
-          "Complete safety screen before start; route avoid/clinician-guidance items away from routine wellness setup.",
-          "Use beginner/manufacturer setting and the lower of device instructions and Murph range; do not increase dose to chase effect.",
-          "Record device, wavelengths, irradiance/fluence if known, intensity, pulsing, duration, geometry, coverage, and session orientation.",
-          "Choose 1 stable session window; keep device, duration, timing, coverage, distance, and body position consistent.",
-          "Use device-appropriate eye protection; avoid direct emitter gaze and keep sessions clearly nonthermal.",
-          "Log symptoms, visual effects, skin changes, mood, sleep changes, medication changes, and confounders after each session.",
-          "Stop for eye, skin, heat, mood, cardiopulmonary, neurologic, or severe symptoms; missed sessions beat pushing through."
+          "Screen before each session; cancel if ill, symptomatic, heat-stressed, dehydrated, or unrecovered from prior hard work.",
+          "Use a low-impact setup that stops instantly: bike, rower, elliptical, or similar for first exposure.",
+          "Avoid traffic routes, stairs, unsafe treadmill sprints, heavy/complex lifts, burpees, jump squats, and loaded/plyometric circuits.",
+          "Warm up 5–10 min easy-to-moderate; stop if chest, breathing, neurologic, heat, joint, or severe muscle symptoms appear.",
+          "Set timer for up to 8 rounds: 20 sec work, 10 sec true rest.",
+          "Work hard but controlled; first session stays submaximal with safe form, breathing, and stop ability.",
+          "Keep every 10-sec break true rest or unloaded recovery; add no extra movements.",
+          "Stop for any stop condition; log rounds, modality, intensity, symptoms, environment, and 24–72h recovery."
         ],
         "stopConditions": [
-          "Stop the session immediately if you develop eye pain, blurred vision, new visual disturbance, unusual light sensitivity, new floaters, or an afterimage that does not resolve promptly.",
-          "Stop the session immediately after accidental direct gaze into emitters if any eye or visual symptom persists.",
-          "Stop the session if skin feels hot, burning, painful, or unusually warm.",
-          "Stop the session if you develop blistering, persistent erythema, rash, hives, swelling, hyperpigmentation, herpes reactivation, or skin irritation that lasts beyond the session.",
-          "Stop the session if any wound, lesion, tattooed area, rash, sunburn, or previously irritated skin area becomes painful, hot, red, or more irritated.",
-          "End the experiment and seek appropriate medical guidance if you develop chest pain or tightness, palpitations, fainting, near-fainting, confusion, seizure symptoms, severe headache, severe dizziness, nausea, wheezing, dyspnea at rest, or unusual shortness of breath.",
-          "End the experiment if repeated sessions are followed by clearly worse sleep, insomnia, agitation, irritability, hypomania or mania-like symptoms, lowered mood, or mood instability without a better explanation.",
-          "Do not continue to meet an adherence target after any stop condition; missed sessions are preferable to pushing through symptoms."
+          "Stop immediately and do not restart that day for chest pain or pressure; faintness, near-fainting, severe dizziness, confusion, poor-perfusion feelings, palpitations or unusual rhythm symptoms; new neurologic symptoms; unusual shortness of breath; wheeze, cough, or chest tightness outside a known clinician-directed plan; or if you want or need to stop.",
+          "Stop immediately for possible heat illness, feeling unable to cool down, altered mental status or confusion, collapse, heat cramps, severe dehydration context, or hot/humid/poorly ventilated conditions that make continuing unsafe. Begin cooling and seek medical help when symptoms are severe, persistent, or concerning.",
+          "Stop for sharp, severe, or worsening muscle, joint, back, shoulder, knee, wrist, elbow, or hip pain; unsafe form; unsafe equipment or environment; fall risk; or inability to recover enough during a 10-second rest.",
+          "End the experiment and seek medical evaluation for severe or disproportionate muscle pain, swelling, weakness, dark or brown urine, suspected exertional rhabdomyolysis, suspected heat illness, repeated cardiopulmonary or neurologic warning symptoms, or recovery that is unusually impaired after 24-48 hours.",
+          "Do not resume the protocol after any cardiopulmonary, neurologic, heat-illness, rhabdomyolysis, or unsafe-movement red flag without clinician guidance."
         ],
-        "target": "documented non-UV, non-tanning, nonthermal whole-body red and near-infrared LED light-bed exposure with consistent session timing, geometry, coverage, and eye protection",
+        "target": "Vigorous but controlled only after a negative safety screen. Attempt up to 8 rounds; stopping early for symptoms, unsafe form, unsafe environment, or poor recovery is correct execution.",
         "tips": [
-          "Report parameters, not marketing language. Wavelength alone is not the whole dose.",
-          "Keep device, duration, timing, and coverage steady so a null result is still interpretable.",
-          "Pair wearable data with one-tap subjective ratings for sleep, sleepiness, and recovery.",
-          "A flat or negative result is useful information, not proof you did it wrong."
+          "Schedule two sessions at least 48 hours apart; put no hard legs, races, or sauna on those days.",
+          "Use a bike, rower, or elliptical first; avoid sprints, stairs, burpees, jump squats, and loaded lifts.",
+          "Warm up 5-10 minutes, then run one timer: 8 rounds of 20 seconds work, 10 seconds rest.",
+          "Keep every 10-second rest empty: no pushups, pedaling hard, jumping jacks, or bonus reps.",
+          "End after one block. Skip stacked WODs, circuits, finishers, and extra intervals in the first run.",
+          "Log completed rounds, modality, RPE, peak HR, symptoms, heat, and 24-72 hour soreness."
         ]
       },
-      "relativePath": "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure.md",
+      "relativePath": "protocols/tabata-interval-training/tabata-20-10-interval-training.md",
       "revision": {
-        "pageRevisionId": "sha256:5e56b67d4c3d14802ced9ab4e0560a4fc0ea2c7177009a5814913aa08db01e08",
-        "recipeHash": "sha256:10263adfb74468fc8a737e74431954e39a22edd31fde554d011fcad596dc2740",
-        "runSpecRevisionId": "sha256:3c012a2e68daacc39492202b0a2bb6c72438a373ac67fc58f321477cba495240"
+        "pageRevisionId": "sha256:86dbe456da643025bb7698a0749eaacecb1b336c64bf2a32ae47d166a4e3f239",
+        "recipeHash": "sha256:81f0fe8710d4b85d69892aa924565181518d6621e3827e796dc695c0ed2a7ece",
+        "runSpecRevisionId": "sha256:a80fbe7713c3b461c1bc06411406f6b933c4b23af7d4fc3981af690d018fcb4b"
       },
-      "routeId": "whole-body-red-and-near-infrared-light-exposure",
+      "routeId": "tabata-20-10-interval-training",
       "routeIds": [
-        "whole-body-red-and-near-infrared-light-exposure",
-        "whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
-        "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure"
+        "tabata-20-10-interval-training",
+        "tabata-interval-training/tabata-20-10-interval-training",
+        "protocols/tabata-interval-training/tabata-20-10-interval-training"
       ],
       "safety": {
         "avoidOrGetClinicianGuidance": [
-          "pregnancy_lactation_or_breastfeeding",
-          "under_18_years_old",
-          "active_or_recent_cancer_treatment",
-          "skin_cancer_history",
-          "concerning_or_changing_skin_lesions",
-          "recent_photodynamic_therapy_drug",
-          "photosensitizing_medication",
-          "photosensitivity_or_photophobia",
-          "light_triggered_symptoms",
-          "retinoid_or_steroid_impairing_healing",
-          "seizure_disorder_or_photosensitive_epilepsy",
-          "eye_disease_or_retinal_disease",
-          "recent_eye_surgery",
-          "unresolved_visual_symptoms",
-          "implanted_electrical_or_medical_device",
-          "pacemaker",
-          "arrhythmia_or_unstable_cardiovascular",
-          "severe_hypertension",
-          "unstable_cardiometabolic_disease",
-          "diabetes_with_severe_complications",
-          "insulin_dependence_unstable_glucose",
-          "planned_medication_holds",
-          "unstable_neurologic_disease",
-          "severe_cognitive_or_sensory_impairment",
-          "significant_pulmonary_disease",
-          "dyspnea_at_rest_or_hypoxemia",
-          "thyroid_or_parathyroid_with_neck_exposed",
-          "severe_psychiatric_instability",
-          "bipolar_or_mania_hypomania_risk",
-          "diagnosed_sleep_disorder",
-          "night_shift_or_recent_timezone_travel",
-          "open_wounds_burns_or_sunburn",
-          "active_rash_or_skin_infection",
-          "herpes_outbreak_in_exposed_areas",
-          "concerning_lesions_in_exposed_areas",
-          "inability_to_detect_heat_or_pain",
-          "unable_to_follow_device_instructions",
-          "device_fit_or_positioning_constraints"
+          "cardiovascular_metabolic_or_kidney_disease",
+          "uncontrolled_blood_pressure",
+          "exertional_chest_pain_or_palpitations",
+          "near_fainting_or_neurologic_symptoms",
+          "unusual_shortness_of_breath",
+          "asthma_or_exercise_induced_bronchoconstriction",
+          "unexplained_wheeze_cough_or_tightness",
+          "rescue_medication_uncertainty",
+          "current_fever_or_significant_illness",
+          "recent_severe_dehydration",
+          "exertional_heat_illness_or_rhabdomyolysis",
+          "dark_urine_after_exercise",
+          "recent_viral_or_post_infectious_symptoms",
+          "suspected_myocarditis_or_pericarditis",
+          "post_exertional_symptom_flares",
+          "pregnancy_or_postpartum",
+          "heart_rate_or_bp_affecting_medications",
+          "hypoglycemia_risk_medications",
+          "hydration_or_heat_tolerance_medications",
+          "current_injury_or_severe_soreness",
+          "balance_or_fall_risk",
+          "movement_limitations_when_fatigued",
+          "minors_or_adolescents",
+          "frail_or_high_fall_risk_older_adults",
+          "adaptive_athletes_or_wheelchair_users"
         ],
         "cautionLevel": "high",
         "notes": [
-          "Bounded field test with gated onboarding — not disease treatment or auto-experiment creation.",
-          "Use only documented non-UV, nonthermal red/NIR PBM devices — no sauna, tanning, IPL, laser, or heat.",
-          "Wear device-appropriate eye protection every session and avoid direct emitter gaze.",
-          "Do not stop, hold, or change prescribed medication for this protocol.",
-          "Missed sessions are fine — never push through symptoms to meet adherence.",
-          "Safety language stays stronger than efficacy language — direct evidence is still sparse."
+          "Wellness experiment, not a treatment plan — does not replace medical clearance.",
+          "Short duration does not remove risk — vigorous effort can strain heart, heat, or muscle in unaccustomed users.",
+          "First exposure: pick a low-impact, easy-to-stop modality and prioritize recovery over performance."
         ],
         "stopIf": [
-          "eye pain blurred vision visual disturbance unusual light sensitivity new floaters or persistent afterimage",
-          "accidental direct gaze into emitters followed by lingering visual symptoms",
-          "skin feels hot burning painful or unusually warm",
-          "blistering persistent erythema rash hives swelling hyperpigmentation herpes reactivation or persistent skin irritation",
-          "wound lesion tattoo rash sunburn or skin-cancer site irritation",
-          "severe headache dizziness nausea vomiting confusion fainting or near-fainting",
-          "seizure symptoms or seizure aura",
-          "chest pain chest tightness palpitations wheezing dyspnea at rest or unusual shortness of breath",
-          "repeated worsening sleep insomnia agitation irritability hypomania or mania-like symptoms lowered mood or unstable mood"
+          "Chest pain or pressure, faintness, severe dizziness, confusion, palpitations, unusual rhythm symptoms, neurologic symptoms, or unusual shortness of breath, wheeze, or chest tightness.",
+          "Heat-illness symptoms, severe or worsening musculoskeletal pain, unsafe form breakdown, or inability to recover enough during a 10-second rest.",
+          "Severe muscle pain, swelling, weakness, dark urine, any cardiopulmonary, neurologic, heat-illness, rhabdomyolysis, or unsafe-movement red flag, or recovery that feels unusually impaired for more than 24–48 hours."
         ]
       },
-      "slug": "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
+      "slug": "protocols/tabata-interval-training/tabata-20-10-interval-training",
       "status": "field-testing",
-      "summary": "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.",
+      "summary": "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.",
       "testPlans": [
         {
           "baselineDays": 14,
-          "durationDays": 42,
-          "interventionDays": 28,
-          "minimumAdherenceSessions": 10,
+          "durationDays": 56,
+          "interventionDays": 42,
+          "minimumAdherenceSessions": 8,
           "notes": [
-            "The main practical question is whether a stable whole-body red/NIR routine lowers overnight resting pulse or lifts RMSSD without shortening sleep.",
-            "Use wearable metrics as repeated signals, not as single-night verdicts.",
-            "Keep session timing and exposure setup consistent enough that you can interpret either a positive or null result.",
-            "Log subjective sleep quality and daytime sleepiness as interpretation context beside RHR, RMSSD, and sleep-continuity trends."
+            "Use the wearable cardio-fitness or VO2max estimate as a noisy trend proxy, not as a laboratory VO2max measurement.",
+            "Session fidelity is part of the outcome; record completed rounds, timing, modality, effort, symptoms, and recovery.",
+            "Resting heart rate, HRV, sleep efficiency, and morning blood pressure are secondary context signals that can be confounded by sleep, illness, heat, stress, alcohol, medication changes, and other training.",
+            "Stop and seek appropriate care when protocol stop conditions occur; a clean trend is not worth overriding safety signals."
           ],
-          "planId": "whole-body-pbm-rhr-sleep-42d",
-          "primaryBiomarkerKey": "biomarker:resting-heart-rate",
+          "planId": "wearable-cardio-fitness-and-recovery-49d",
+          "primaryBiomarkerKey": "biomarker:estimated-vo2max",
           "secondaryBiomarkerKeys": [
+            "biomarker:resting-heart-rate",
             "biomarker:hrv-rmssd",
             "biomarker:sleep-efficiency",
-            "biomarker:deep-sleep-minutes"
+            "biomarker:morning-blood-pressure"
           ],
           "targetAdherenceSessions": 12
         }
       ],
-      "title": "Red Light Therapy",
+      "title": "Tabata 20/10 Interval Training",
       "traits": {
         "cautionLevel": "high",
         "externalProtocol": false,
         "highCaution": true,
-        "murphCanonical": false,
+        "murphCanonical": true,
         "sourceAttributed": false
       },
       "whyItWorks": [
-        "## Light is dose, not color\n\nRed/NIR PBM depends on wavelength, irradiance, fluence, duration, distance, and coverage. Marketing color names do not define the biological exposure.",
-        "## Cells shift signaling\n\nPhotons affect mitochondrial, nitric-oxide, inflammatory, and oxidative-stress pathways. The effect is nonthermal; heat turns it into a different protocol.",
-        "## Recovery signal is systemic but weak\n\nLarge-area exposure can change autonomic or vascular tone. Resting HR and RMSSD track whether recovery load drops without overclaiming sleep or performance."
+        "## 20/10 compresses oxygen debt\n\n20 sec hard work spikes demand; 10 sec rest is too short to reset. Heart, lungs, and muscle chase a load that keeps stacking.",
+        "## Rest fidelity is the protocol\n\nTrue rest preserves the contrast. Adding movements during rest turns the session into a different workout with different fatigue and safety profile.",
+        "## Recovery decides adaptation\n\nThe signal is repeated high demand without wrecking the next 24–48h. VO₂ and work-capacity gains need enough recovery to convert stress into adaptation."
       ]
     },
     {
       "aliases": [
-        "Tabata 20/10",
-        "Tabata 20-10",
-        "20 seconds on 10 seconds off",
-        "20s:10s intervals",
-        "Tabata protocol",
-        "four-minute Tabata",
-        "8-round Tabata"
+        "post-meal walking",
+        "postprandial walking",
+        "postmeal walking",
+        "walking after meals",
+        "after-meal walking",
+        "short walks after meals",
+        "walking after breakfast lunch and dinner",
+        "10-minute walk after meals",
+        "after-dinner walking"
       ],
       "categories": [
-        "cardiovascular",
-        "exercise",
-        "hiit",
-        "interval-training",
-        "tabata",
-        "vo2max",
+        "glucose",
+        "metabolism",
+        "walking",
+        "post-meal",
+        "activity",
+        "cgm-measured",
+        "wearable-supported",
         "murph-canonical"
       ],
       "entityType": "protocol_variant",
       "expectedSignalDescriptions": [
         {
-          "biomarkerKey": "biomarker:estimated-vo2max",
-          "description": "The 20/10 block creates oxygen debt quickly, training the heart, lungs, and working muscles to deliver and use oxygen faster.",
+          "biomarkerKey": "biomarker:postprandial-glucose-excursion",
+          "description": "Walking pairs gentle leg-muscle contractions with incoming meal glucose, pulling more glucose out of circulation during the post-meal window.",
+          "displayValue": "10-25% smaller",
           "estimatedChange": {
-            "basis": "Lower-dose field estimate for 8-12 starter sessions, scaled below the larger gains seen in small supervised 20/10 cycling studies and practical multi-set 20/10 trials.",
-            "confidence": "low",
-            "high": 3,
-            "kind": "absolute",
-            "low": 1,
-            "unit": "mL/kg/min",
-            "window": "6 weeks"
+            "basis": "The clearest direct T2D advice trial reported a 3-hour post-meal glucose iAUC ratio of 0.88 overall and 0.78 at dinner; small 10-15 minute after-meal walking studies support the same meal-window direction, with weaker general-adult certainty.",
+            "confidence": "moderate",
+            "high": -10,
+            "kind": "relative_percent",
+            "low": -25,
+            "unit": "%",
+            "window": "2-3 hour matched meal windows during the 14-day intervention vs baseline"
           },
-          "expected": "Could improve",
+          "expected": "meal-window rise may shrink",
+          "expectedDirection": "down",
           "protocolProminence": "focus"
         },
         {
-          "biomarkerKey": "biomarker:resting-heart-rate",
-          "description": "Aerobic power and stroke volume adapt, letting each beat move more blood and lowering the pulse needed at rest.",
-          "displayValue": "Up to 3 bpm lower",
+          "biomarkerKey": "biomarker:morning-blood-pressure",
+          "description": "Post-meal walking shifts blood flow toward digestion and working muscle, interacting with meal-related pressure dips and dizziness risk.",
           "estimatedChange": {
-            "basis": "Adjacent whole-body HIIT has lowered resting heart rate, but a direct 20/10 adaptive-sport study found no clear resting-HR change; expect a small or null shift.",
+            "basis": "Direct BP efficacy evidence for this exact protocol is not established; postprandial-hypotension and safety sources support monitoring, so a near-baseline morning SBP range is the practical expectation.",
             "confidence": "low",
-            "high": 0,
+            "high": 3,
             "kind": "absolute",
             "low": -3,
-            "unit": "bpm",
-            "window": "6 weeks"
-          },
-          "expected": "Could trend lower",
-          "expectedDirection": "down_or_stable",
-          "protocolProminence": "focus"
-        },
-        {
-          "biomarkerKey": "biomarker:hrv-rmssd",
-          "description": "The workout spikes stress first; adequate recovery restores parasympathetic rebound, while overload suppresses RMSSD.",
-          "estimatedChange": {
-            "basis": "Adjacent HIIT studies show possible RMSSD gains, while acute hard exercise and poor recovery can suppress overnight HRV; direction is recovery-dependent.",
-            "confidence": "mixed",
-            "high": 15,
-            "kind": "relative_percent",
-            "low": -10,
-            "unit": "%",
-            "window": "6 weeks"
+            "unit": "mmHg systolic",
+            "window": "14-day morning home-cuff average vs baseline"
           },
-          "expected": "Possible change",
+          "expected": "should stay stable",
           "expectedDirection": "mixed_or_contextual",
           "protocolProminence": "context"
         },
         {
-          "biomarkerKey": "biomarker:sleep-efficiency",
-          "description": "Recoverable hard sessions raise sleep pressure; late timing or overload keeps arousal high and fragments sleep.",
+          "biomarkerKey": "biomarker:resting-heart-rate",
+          "description": "Small repeated walking bouts add light activity load; inadequate recovery, sleep disruption, illness, or underfueling raise resting pulse.",
           "estimatedChange": {
-            "basis": "Sleep is included as a recovery/context signal; wearable sleep-efficiency changes from a small twice-weekly interval dose are likely modest and bidirectional.",
+            "basis": "The target post-meal walking evidence centers on meal-window glucose, while resting-heart-rate movement is indirect walking/recovery context; meaningful drift should be interpreted as strain or confounding before benefit.",
             "confidence": "low",
             "high": 2,
             "kind": "absolute",
             "low": -2,
-            "unit": "%",
-            "window": "6 weeks"
+            "unit": "bpm",
+            "window": "14-day overnight or quiet-morning average vs baseline"
           },
-          "expected": "Possible change",
+          "expected": "usually stable",
           "expectedDirection": "mixed_or_contextual",
           "protocolProminence": "context"
-        },
-        {
-          "biomarkerKey": "biomarker:morning-blood-pressure",
-          "description": "Repeated vigorous aerobic work improves vessel relaxation, reducing resistance against each heartbeat.",
-          "displayValue": "Up to 4 mmHg lower",
-          "estimatedChange": {
-            "basis": "HIIT blood-pressure effects are usually small, larger in elevated BP and minimal in normotension; adolescent Tabata/HIIT data showed about a 2 mmHg SBP signal.",
-            "confidence": "low",
-            "high": 0,
-            "kind": "absolute",
-            "low": -4,
-            "unit": "mmHg SBP",
-            "window": "6 weeks"
-          },
-          "expected": "Could trend lower",
-          "expectedDirection": "down_or_stable",
-          "protocolProminence": "context"
         }
       ],
       "experimentOnboarding": {
         "planDefaults": {
-          "firstSessionGuidance": "Make the first session conservative: one 8-round block, low-risk modality, controlled effort, true 10-second rests, and no extra finisher.",
-          "testPlanId": "wearable-cardio-fitness-and-recovery-49d"
+          "firstSessionGuidance": "Make the first day conservative: choose safe routes, walk gently for 10 minutes after each main meal, and log symptoms before trying 15 minutes or a brisker pace.",
+          "testPlanId": "cgm-postprandial-21d"
         },
         "safetyScreen": {
           "dispositionIfAnyPositive": "clinician_guidance_before_unsupervised_start",
           "mustAsk": [
             {
-              "id": "vigorous_exercise_red_flags",
+              "id": "glucose_medication_or_lows",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have known cardiovascular, metabolic, or kidney disease, uncontrolled blood pressure, or any recent chest pain, fainting, severe dizziness, palpitations, neurologic symptoms, or unusual shortness of breath with exertion?"
+              "prompt": "Do you use insulin, sulfonylureas, meglitinides, or any glucose-lowering medication, or have you had recent low-glucose episodes?"
             },
             {
-              "id": "respiratory_or_asthma_flag",
+              "id": "type1_or_pregnancy_gdm",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have asthma, exercise-induced bronchoconstriction, unexplained wheeze, chest tightness, or no current plan for respiratory symptoms during hard exercise?"
+              "prompt": "Do you have type 1 diabetes, gestational diabetes, pre-existing diabetes in pregnancy, or are you currently pregnant?"
             },
             {
-              "id": "recent_illness_heat_rhabdo_or_pem",
-              "ifPositive": "do_not_start_unsupervised",
-              "prompt": "Have you recently had fever or significant illness, suspected myocarditis/pericarditis, heat illness, severe dehydration, exertional rhabdomyolysis, dark urine after exercise, or post-exertional symptom flares?"
+              "id": "falls_dizziness_bp",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Do you have meal-related dizziness, fainting, recurrent falls, very low blood pressure, or suspected postprandial hypotension?"
             },
             {
-              "id": "pregnancy_postpartum_medication_or_hypoglycemia_flag",
+              "id": "foot_neuropathy_or_ulcer",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Are you pregnant, early postpartum, or taking medication that affects heart rate, blood pressure, or hypoglycemia risk during exercise?"
+              "prompt": "Do you have active foot wounds, ulcers, severe foot pain, neuropathy with loss of protective sensation, or unsafe footwear/mobility issues?"
             },
             {
-              "id": "injury_or_movement_safety_flag",
-              "ifPositive": "continue_with_caution",
-              "prompt": "Do you have current injury, joint pain, severe soreness, balance risk, or movement limitations that could make jumping, sprinting, or loaded movements unsafe when tired?"
+              "id": "cardiorespiratory_red_flags",
+              "ifPositive": "do_not_start_unsupervised",
+              "prompt": "Do you have chest pain, unexplained shortness of breath, recent fainting, unstable heart or lung symptoms, or clinician advice to avoid unsupervised walking?"
             }
           ],
           "stopIf": {
             "additionalConditions": [
-              "unsafe movement form",
-              "cannot recover enough during the 10-second rest",
-              "severe soreness or impaired recovery after a prior session"
+              "measured or symptomatic low glucose",
+              "unsafe route or footing",
+              "new foot wound or severe foot pain",
+              "chest pain, faintness, palpitations, or severe shortness of breath"
             ]
           }
         },
         "schemaVersion": "murph.commons.experiment-onboarding.v2",
         "setupSlots": [
           {
-            "id": "modality",
-            "label": "Interval modality",
+            "id": "tracking_method",
+            "label": "Tracking method",
             "options": [
-              "stationary_bike",
-              "rower",
-              "elliptical",
-              "treadmill",
-              "simple_bodyweight",
-              "other"
+              "cgm",
+              "fingerstick",
+              "manual_adherence_only"
             ],
-            "question": "What modality will you use for the 20/10 block?",
+            "question": "How will you track the outcome?",
             "target": {
-              "field": "modality",
-              "object": "protocol"
+              "field": "measurement.trackingMethod",
+              "object": "experimentRun"
             }
           },
           {
-            "constraints": {
-              "optional": true
-            },
-            "id": "movement_choice",
-            "label": "Movement choice",
-            "question": "If you are not using a machine, what exact movement or movement sequence will you do?",
+            "id": "meal_coverage",
+            "label": "Meal coverage target",
+            "options": [
+              "breakfast_lunch_dinner",
+              "all_main_meals",
+              "dinner_priority"
+            ],
+            "question": "Which meals will you target?",
             "target": {
-              "field": "movementChoice",
-              "object": "protocol"
+              "field": "mealCoverage",
+              "object": "experimentRun"
             }
           },
           {
-            "id": "safe_environment",
-            "label": "Safe environment",
-            "question": "Will you do the intervals somewhere you can stop immediately without traffic, obstacles, or unsafe fall risk?",
+            "constraints": {
+              "optional": true
+            },
+            "id": "usual_meal_windows",
+            "label": "Usual meal windows",
+            "question": "What are your usual breakfast, lunch, and dinner times?",
             "target": {
-              "field": "safety.safeEnvironment",
-              "object": "onboardingCapture"
+              "field": "usualMealWindows",
+              "object": "experimentRun"
             }
           },
           {
-            "constraints": {
-              "optional": true
-            },
-            "id": "hr_monitor",
-            "label": "Heart-rate monitor",
-            "options": [
-              "chest_strap",
-              "wrist_wearable",
-              "none"
-            ],
-            "question": "What heart-rate setup will you use, if any?",
+            "id": "walking_route",
+            "label": "Safe walking route",
+            "question": "Where will you walk after meals when weather, darkness, or work constraints get in the way?",
             "target": {
-              "field": "measurement.hrMonitor",
-              "object": "analysisPlan"
+              "field": "walkingRoute",
+              "object": "experimentRun"
             }
           },
           {
             "constraints": {
-              "defaultRunPlanSchedule": {
-                "expression": "0 8 * * 2,5",
-                "kind": "cron",
-                "timeZone": "UTC"
-              },
-              "runPlanScheduleTimeZonePolicy": "replace_with_user_vault_timezone"
+              "optional": true
             },
-            "id": "weekly_schedule",
-            "label": "Weekly schedule",
-            "question": "Which two weekly time windows should Murph suggest, with at least 48 hours between sessions?",
+            "id": "glucose_safety_plan",
+            "label": "Glucose safety plan",
+            "question": "If low glucose is possible for you, do you already have a clinician-guided low-glucose plan and fast carbs available?",
             "target": {
-              "field": "answers.weeklySchedule",
+              "field": "glucoseSafetyPlanConfirmed",
               "object": "onboardingCapture"
             }
           },
@@ -6951,501 +6883,509 @@
               "optional": true
             },
             "id": "reminder_policy",
-            "label": "Reminders",
-            "question": "Would you like reminders for the baseline, sessions, and next-day recovery logs?",
+            "label": "Reminder policy",
+            "options": [
+              "none",
+              "mealtime_reminders",
+              "weekly_digest",
+              "missed_log_check"
+            ],
+            "question": "Should Murph remind you after meals, only summarize weekly, or avoid reminders?",
             "target": {
-              "field": "reminders.policy",
+              "field": "reminderPolicy",
               "object": "assistantSupport"
             }
           }
         ],
         "startIntent": {
-          "displayPrompt": "Hey Murph, I want to explore doing Tabata 20/10 intervals.",
-          "intentSummary": "Explore Tabata 20/10 Interval Training"
+          "displayPrompt": "Hey Murph, I want to try walking after every meal.",
+          "intentSummary": "Explore Walking After Every Meal"
         },
         "supportHints": {
-          "missedLogFollowupCopy": "You missed a Tabata log. Record whether the session happened, completed rounds, symptoms, and recovery rather than guessing later."
+          "missedLogFollowupCopy": "No judgment—just record whether the meal walk happened, why it was missed, and whether the plan needs to be easier."
         },
         "trackingHints": {
           "confounderFields": [
-            "illness",
-            "sleep",
+            "meal_carbohydrate_estimate",
+            "medication_or_snack_change",
+            "illness_stress_sleep",
+            "unusual_activity",
             "alcohol",
-            "caffeine",
-            "medication_change",
-            "travel",
-            "stress",
-            "heat_exposure",
-            "extra_training"
+            "sensor_issue"
           ],
           "notes": [
-            "Ask for a next-day recovery check after each session because short high-intensity workouts can still create disproportionate soreness, sleep disruption, or autonomic load."
+            "Log missed meals and partial walks; adherence is part of the experiment, not a failure to hide."
           ]
         }
       },
-      "key": "protocol_variant:tabata-interval-training/tabata-20-10-interval-training",
+      "key": "protocol_variant:post-meal-walking/walking-after-every-meal",
       "protocol": {
-        "doseSignature": "2x/week · 1 starter block/session · 8 x 20 sec work / 10 sec rest · 14-day baseline + 6-week intervention",
+        "doseSignature": "After each main meal · 10–15 min comfortable walking · start soon after eating when safe, usually within the first hour, and keep the start delay consistent · 14-day baseline + 14-day intervention",
         "durationMinutes": {
-          "max": 25,
-          "min": 12
+          "max": 15,
+          "min": 10
         },
         "frequency": {
-          "sessionsPerWeek": 2
+          "sessionsPerDay": 3,
+          "sessionsPerWeek": 21
         },
-        "interventionSessionsMinimum": 8,
-        "interventionSessionsTarget": 12,
+        "interventionSessionsMinimum": 28,
+        "interventionSessionsTarget": 36,
         "keepInMind": [
-          "The strongest direct evidence is small, supervised, and cycle-ergometer-based; this protocol is not a generic guarantee for every workout labeled Tabata.",
-          "The historical supramaximal intensity reference is not a home prescription. Repeatable completion, safe mechanics, and recovery are the first fidelity targets.",
-          "Wearable cardio-fitness or estimated VO2max is a trend proxy, not a laboratory VO2max test.",
-          "HRV, sleep, soreness, and resting heart rate are recovery context and confounder signals, not promised benefits.",
-          "If you choose bodyweight, loaded, or functional movements, movement skill and load become part of the dose and safety profile."
+          "The best direct evidence is for post-meal glucose excursions, especially in adults with type 2 diabetes or impaired-glucose-tolerance risk; general adult and long-term outcome evidence is less certain.",
+          "CGM meal windows, post-meal peaks, and meal-level iAUC are better test targets than a vague all-day average, but all CGM interpretation depends on meal content, timing, medication context, sensor behavior, sleep, stress, and other activity.",
+          "The protocol is not a weight-loss claim, a medication adjustment, a diabetes treatment replacement, a digestive, reflux, bloating, or sleep protocol, or a guarantee that insulin, lipids, inflammation, blood pressure, reflux, HbA1c, fructosamine, triglycerides, or other lab markers will improve.",
+          "Standing-only breaks, micro-walks every 20–30 minutes, pre-meal workouts, and single longer after-dinner walks are adjacent variants; they can be useful ideas, but they are not the same protocol."
         ],
         "logFields": [
-          "modality",
-          "movement selection",
-          "block count",
-          "completed rounds",
-          "work-rest timing fidelity",
-          "perceived exertion",
-          "peak or average heart rate if available",
-          "symptoms",
-          "movement-quality notes",
-          "soreness 24 to 72 hours later",
-          "recovery after 24 to 48 hours",
-          "sleep disruption",
-          "missed or modified sessions",
-          "other hard training",
-          "heat illness alcohol caffeine or recent-illness context"
+          "meal label",
+          "meal start time",
+          "rough meal type or carbohydrate load",
+          "walk start time or start-delay minutes",
+          "walk duration minutes",
+          "pace or perceived exertion",
+          "route or modality",
+          "steps or wearable evidence if available",
+          "CGM meal-window peak, iAUC, or fingerstick readings",
+          "symptoms including dizziness, reflux, nausea, foot pain, or unusual shortness of breath",
+          "low glucose symptoms, measured low, rescue carbs, or medication-context notes",
+          "missed or partial walk reason",
+          "illness, stress, sleep, alcohol, unusual activity, or sensor issues"
+        ],
+        "safetyNotes": [
+          "People using insulin, sulfonylureas, meglitinides, or other glucose-lowering medication with low-glucose risk should only use this as an individualized, clinician-guided behavior and should have a low-glucose plan before starting.",
+          "Pregnancy, gestational diabetes, type 1 diabetes, recurrent hypoglycemia, frailty, falls, meal-related dizziness, suspected postprandial hypotension, neuropathy or foot ulcers, and unstable cardiac or respiratory symptoms are clinician-guidance contexts rather than routine Murph self-experiment contexts.",
+          "Keep the walk gentle if reflux, nausea, bloating, or heavy-meal discomfort is present; do not use vigorous post-meal exercise as a digestive or reflux treatment."
         ],
         "sessionFieldIds": [
-          "modality",
-          "movement_choice",
-          "completed_rounds",
-          "rpe",
-          "peak_hr",
-          "symptoms",
-          "soreness",
-          "recovery_24_48h",
-          "sleep_disruption",
-          "other_hard_training",
-          "heat_illness_context"
+          "meal_label",
+          "meal_start_time",
+          "walked_after_meal",
+          "walk_start_delay_min",
+          "walk_duration_min",
+          "walk_pace_or_rpe",
+          "route_or_modality",
+          "glucose_window_signal",
+          "symptoms_or_lows",
+          "missed_reason"
         ],
         "sessionShape": {
-          "label": "20/10 block",
+          "label": "One post-meal walk",
           "segments": [
             {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 1 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 1 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 2 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 2 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 3 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 3 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 4 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 4 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 5 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 5 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 6 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 6 rest"
-            },
-            {
-              "durationMinutes": 0.333,
-              "kind": "stimulus",
-              "label": "round 7 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 7 rest"
-            },
-            {
-              "durationMinutes": 0.333,
+              "durationMinutes": 15,
               "kind": "stimulus",
-              "label": "round 8 work"
-            },
-            {
-              "durationMinutes": 0.167,
-              "kind": "recovery",
-              "label": "round 8 rest"
+              "label": "post-meal walk"
             }
           ],
-          "summarySegments": [
+          "ticks": [
             {
-              "durationMinutes": 2.667,
-              "kind": "stimulus",
-              "label": "8 hard intervals"
+              "label": "0",
+              "offsetMinutes": 0
             },
             {
-              "durationMinutes": 1.333,
-              "kind": "recovery",
-              "label": "8 true rests"
+              "label": "10 min minimum",
+              "offsetMinutes": 10
+            },
+            {
+              "label": "15 min",
+              "offsetMinutes": 15
             }
-          ],
-          "ticks": [
-            "0",
-            "2 min",
-            "4 min"
           ]
         },
-        "steps": [
-          "Screen before each session; cancel if ill, symptomatic, heat-stressed, dehydrated, or unrecovered from prior hard work.",
-          "Use a low-impact setup that stops instantly: bike, rower, elliptical, or similar for first exposure.",
-          "Avoid traffic routes, stairs, unsafe treadmill sprints, heavy/complex lifts, burpees, jump squats, and loaded/plyometric circuits.",
-          "Warm up 5–10 min easy-to-moderate; stop if chest, breathing, neurologic, heat, joint, or severe muscle symptoms appear.",
-          "Set timer for up to 8 rounds: 20 sec work, 10 sec true rest.",
-          "Work hard but controlled; first session stays submaximal with safe form, breathing, and stop ability.",
-          "Keep every 10-sec break true rest or unloaded recovery; add no extra movements.",
-          "Stop for any stop condition; log rounds, modality, intensity, symptoms, environment, and 24–72h recovery."
+        "steps": [
+          "Baseline 14 days: keep normal post-meal habits; log meal time, rough meal content, glucose if available, and usual activity.",
+          "After each main meal, choose a safe indoor loop, outdoor route, treadmill, hallway, or similar walking option.",
+          "Begin when practical after eating; keep start delay consistent, usually within the first hour when safe.",
+          "Walk 10–15 min at easy-to-moderate talkable pace; avoid jogging, stair sprints, traffic, and bending-heavy tasks.",
+          "Cover breakfast, lunch, and dinner when realistic; prioritize dinner when all meals are not possible.",
+          "With CGM, mark meal and walk start; with fingerstick, repeat the same sampling times for comparable meals.",
+          "Log start delay, duration, pace, route, meal context, glucose, symptoms, lows/rescue carbs, reflux, dizziness, foot issues, and misses."
         ],
         "stopConditions": [
-          "Stop immediately and do not restart that day for chest pain or pressure; faintness, near-fainting, severe dizziness, confusion, poor-perfusion feelings, palpitations or unusual rhythm symptoms; new neurologic symptoms; unusual shortness of breath; wheeze, cough, or chest tightness outside a known clinician-directed plan; or if you want or need to stop.",
-          "Stop immediately for possible heat illness, feeling unable to cool down, altered mental status or confusion, collapse, heat cramps, severe dehydration context, or hot/humid/poorly ventilated conditions that make continuing unsafe. Begin cooling and seek medical help when symptoms are severe, persistent, or concerning.",
-          "Stop for sharp, severe, or worsening muscle, joint, back, shoulder, knee, wrist, elbow, or hip pain; unsafe form; unsafe equipment or environment; fall risk; or inability to recover enough during a 10-second rest.",
-          "End the experiment and seek medical evaluation for severe or disproportionate muscle pain, swelling, weakness, dark or brown urine, suspected exertional rhabdomyolysis, suspected heat illness, repeated cardiopulmonary or neurologic warning symptoms, or recovery that is unusually impaired after 24-48 hours.",
-          "Do not resume the protocol after any cardiopulmonary, neurologic, heat-illness, rhabdomyolysis, or unsafe-movement red flag without clinician guidance."
+          "Stop the walk immediately for hypoglycemia symptoms or a measured low, and follow the user’s existing glucose safety plan or urgent-care plan as appropriate.",
+          "Stop immediately for chest pain or pressure, faintness, severe dizziness, near-fall, confusion, palpitations, severe shortness of breath, neurologic symptoms, or unsafe pain.",
+          "Stop or skip when the route is unsafe because of traffic, darkness, weather, poor footing, or visibility.",
+          "Stop and reassess if severe reflux, nausea, abdominal pain, vomiting, or worsening GI symptoms occur.",
+          "Stop and seek appropriate guidance for new blisters, foot wounds, ulcers, severe foot pain, loss-of-sensation concerns, or repeated walking-related pain.",
+          "Do not continue the experiment if post-meal walking repeatedly worsens symptoms, creates anxiety, or conflicts with clinician guidance."
         ],
-        "target": "Vigorous but controlled only after a negative safety screen. Attempt up to 8 rounds; stopping early for symptoms, unsafe form, unsafe environment, or poor recovery is correct execution.",
+        "target": "meal-timed light-to-moderate walking after breakfast, lunch, and dinner",
         "tips": [
-          "Schedule two sessions at least 48 hours apart; put no hard legs, races, or sauna on those days.",
-          "Use a bike, rower, or elliptical first; avoid sprints, stairs, burpees, jump squats, and loaded lifts.",
-          "Warm up 5-10 minutes, then run one timer: 8 rounds of 20 seconds work, 10 seconds rest.",
-          "Keep every 10-second rest empty: no pushups, pedaling hard, jumping jacks, or bonus reps.",
-          "End after one block. Skip stacked WODs, circuits, finishers, and extra intervals in the first run.",
-          "Log completed rounds, modality, RPE, peak HR, symptoms, heat, and 24-72 hour soreness."
+          "Before day 1, pick fallback routes: hallway laps, treadmill, office loop, driveway, or phone-call pacing.",
+          "Start after each main meal when practical; keep the delay consistent, usually within the first hour.",
+          "Walk 10-15 minutes at talkable pace; skip jogging, stairs, errands with lifting, and bending-heavy chores.",
+          "With CGM, mark meal and walk start; compare matched meals, not best-looking single curves.",
+          "For reflux-prone meals, stay upright and gentle; avoid bending, lifting, or brisk pace right after eating.",
+          "Treat 20-30 minute walks as longer-dose days; mark them separately from the default test."
         ]
       },
-      "relativePath": "protocols/tabata-interval-training/tabata-20-10-interval-training.md",
+      "relativePath": "protocols/post-meal-walking/walking-after-every-meal.md",
       "revision": {
-        "pageRevisionId": "sha256:86dbe456da643025bb7698a0749eaacecb1b336c64bf2a32ae47d166a4e3f239",
-        "recipeHash": "sha256:81f0fe8710d4b85d69892aa924565181518d6621e3827e796dc695c0ed2a7ece",
-        "runSpecRevisionId": "sha256:a80fbe7713c3b461c1bc06411406f6b933c4b23af7d4fc3981af690d018fcb4b"
+        "pageRevisionId": "sha256:94696d3bb9e408aa2438c7790461227e2c9610cd1b6038a6295e69a1ed116ff6",
+        "recipeHash": "sha256:d4a48037b4adbfde0cc78e612e7b992193ccf62ba0a625ce4e7d8688a2dcb395",
+        "runSpecRevisionId": "sha256:9b5d87f05b993a185bb7723f032e4ac351ef510dd47fb2bbe6f1fb0576d41312"
       },
-      "routeId": "tabata-20-10-interval-training",
+      "routeId": "walking-after-every-meal",
       "routeIds": [
-        "tabata-20-10-interval-training",
-        "tabata-interval-training/tabata-20-10-interval-training",
-        "protocols/tabata-interval-training/tabata-20-10-interval-training"
+        "walking-after-every-meal",
+        "post-meal-walking/walking-after-every-meal",
+        "protocols/post-meal-walking/walking-after-every-meal"
       ],
       "safety": {
         "avoidOrGetClinicianGuidance": [
-          "cardiovascular_metabolic_or_kidney_disease",
-          "uncontrolled_blood_pressure",
-          "exertional_chest_pain_or_palpitations",
-          "near_fainting_or_neurologic_symptoms",
-          "unusual_shortness_of_breath",
-          "asthma_or_exercise_induced_bronchoconstriction",
-          "unexplained_wheeze_cough_or_tightness",
-          "rescue_medication_uncertainty",
-          "current_fever_or_significant_illness",
-          "recent_severe_dehydration",
-          "exertional_heat_illness_or_rhabdomyolysis",
-          "dark_urine_after_exercise",
-          "recent_viral_or_post_infectious_symptoms",
-          "suspected_myocarditis_or_pericarditis",
-          "post_exertional_symptom_flares",
-          "pregnancy_or_postpartum",
-          "heart_rate_or_bp_affecting_medications",
-          "hypoglycemia_risk_medications",
-          "hydration_or_heat_tolerance_medications",
-          "current_injury_or_severe_soreness",
-          "balance_or_fall_risk",
-          "movement_limitations_when_fatigued",
-          "minors_or_adolescents",
-          "frail_or_high_fall_risk_older_adults",
-          "adaptive_athletes_or_wheelchair_users"
+          "glucose_lowering_medication_with_hypo_risk",
+          "type_1_diabetes_or_recurrent_hypoglycemia",
+          "hypoglycemia_unawareness_or_recent_severe_lows",
+          "pregnancy_or_gestational_diabetes",
+          "pre_existing_diabetes_in_pregnancy",
+          "postprandial_hypotension_or_meal_syncope",
+          "frailty_falls_or_autonomic_dysfunction",
+          "active_foot_ulcer_wound_or_severe_foot_pain",
+          "neuropathy_with_loss_of_protective_sensation",
+          "unsafe_footwear_or_balance_limitations",
+          "unstable_chest_pain_or_arrhythmia_symptoms",
+          "unexplained_shortness_of_breath_or_fainting",
+          "clinician_advice_to_avoid_unsupervised_activity",
+          "severe_reflux_vomiting_or_gi_symptoms",
+          "unsafe_walking_environment_or_poor_footing"
         ],
-        "cautionLevel": "high",
+        "cautionLevel": "moderate",
         "notes": [
-          "Wellness experiment, not a treatment plan — does not replace medical clearance.",
-          "Short duration does not remove risk — vigorous effort can strain heart, heat, or muscle in unaccustomed users.",
-          "First exposure: pick a low-impact, easy-to-stop modality and prioritize recovery over performance."
+          "Wellness experiment template, not a diabetes treatment or medication-adjustment plan.",
+          "Safety boundaries exceed efficacy certainty — hypo, fall, foot, and GDM risks matter even at short walking doses.",
+          "Without glucose-risk context, main risks are route safety, falls, GI, foot problems, and overinterpreting noisy CGM data."
         ],
         "stopIf": [
-          "Chest pain or pressure, faintness, severe dizziness, confusion, palpitations, unusual rhythm symptoms, neurologic symptoms, or unusual shortness of breath, wheeze, or chest tightness.",
-          "Heat-illness symptoms, severe or worsening musculoskeletal pain, unsafe form breakdown, or inability to recover enough during a 10-second rest.",
-          "Severe muscle pain, swelling, weakness, dark urine, any cardiopulmonary, neurologic, heat-illness, rhabdomyolysis, or unsafe-movement red flag, or recovery that feels unusually impaired for more than 24–48 hours."
+          "measured or symptomatic low glucose, confusion, shakiness, sweating, weakness, or need for rescue carbs",
+          "chest pain or pressure, faintness, severe dizziness, near-fall, palpitations, severe shortness of breath, neurologic symptoms, or unsafe pain",
+          "new foot wound, blister, ulcer, severe foot pain, or loss-of-sensation concern",
+          "severe reflux, nausea, vomiting, abdominal pain, or worsening GI symptoms",
+          "unsafe route, weather, footing, visibility, or traffic conditions",
+          "repeated symptom worsening, anxiety, or conflict with clinician guidance"
         ]
       },
-      "slug": "protocols/tabata-interval-training/tabata-20-10-interval-training",
+      "slug": "protocols/post-meal-walking/walking-after-every-meal",
       "status": "field-testing",
-      "summary": "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.",
+      "summary": "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.",
       "testPlans": [
         {
           "baselineDays": 14,
-          "durationDays": 56,
-          "interventionDays": 42,
-          "minimumAdherenceSessions": 8,
+          "durationDays": 28,
+          "interventionDays": 14,
+          "minimumAdherenceSessions": 28,
           "notes": [
-            "Use the wearable cardio-fitness or VO2max estimate as a noisy trend proxy, not as a laboratory VO2max measurement.",
-            "Session fidelity is part of the outcome; record completed rounds, timing, modality, effort, symptoms, and recovery.",
-            "Resting heart rate, HRV, sleep efficiency, and morning blood pressure are secondary context signals that can be confounded by sleep, illness, heat, stress, alcohol, medication changes, and other training.",
-            "Stop and seek appropriate care when protocol stop conditions occur; a clean trend is not worth overriding safety signals."
+            "CGM with meal and walk timestamps is the preferred measurement path; compare matched meal windows from the baseline and intervention periods rather than only all-day averages.",
+            "Fingerstick testing can be a fallback for standardized meals, but it has higher burden and misses most of the glucose curve.",
+            "A full 14-day intervention contains up to 42 meal-walk opportunities; 36 is the pragmatic target adherence threshold for this Murph run and 28 is a lower-bound interpretation threshold, not a validated dose-response cutoff.",
+            "For users with diabetes medications, pregnancy/GDM, recurrent lows, falls, foot risk, or post-meal dizziness, clinician-guided setup is required before unsupervised testing."
+          ],
+          "planId": "cgm-postprandial-21d",
+          "primaryBiomarkerKey": "biomarker:postprandial-glucose-excursion",
+          "safetyOutcomeKeys": [
+            "biomarker:postprandial-glucose-excursion"
           ],
-          "planId": "wearable-cardio-fitness-and-recovery-49d",
-          "primaryBiomarkerKey": "biomarker:estimated-vo2max",
           "secondaryBiomarkerKeys": [
-            "biomarker:resting-heart-rate",
-            "biomarker:hrv-rmssd",
-            "biomarker:sleep-efficiency",
-            "biomarker:morning-blood-pressure"
+            "biomarker:morning-blood-pressure",
+            "biomarker:resting-heart-rate"
           ],
-          "targetAdherenceSessions": 12
+          "targetAdherenceSessions": 36
         }
       ],
-      "title": "Tabata 20/10 Interval Training",
+      "title": "Walking After Every Meal",
       "traits": {
-        "cautionLevel": "high",
+        "cautionLevel": "moderate",
         "externalProtocol": false,
-        "highCaution": true,
+        "highCaution": false,
         "murphCanonical": true,
         "sourceAttributed": false
       },
       "whyItWorks": [
-        "## 20/10 compresses oxygen debt\n\n20 sec hard work spikes demand; 10 sec rest is too short to reset. Heart, lungs, and muscle chase a load that keeps stacking.",
-        "## Rest fidelity is the protocol\n\nTrue rest preserves the contrast. Adding movements during rest turns the session into a different workout with different fatigue and safety profile.",
-        "## Recovery decides adaptation\n\nThe signal is repeated high demand without wrecking the next 24–48h. VO₂ and work-capacity gains need enough recovery to convert stress into adaptation."
+        "## Muscle contraction opens a glucose sink\n\nWalking makes leg muscle take up glucose without waiting for insulin. The contraction itself moves glucose transporters to the cell surface.",
+        "## Timing hits the meal curve\n\nThe walk starts while digestion sends glucose into blood. Disposal rises during the same window as the peak, so the curve blunts.",
+        "## Matched meals reveal the signal\n\nCGM or fingerstick windows are useful only when meal size, carbs, medication, and walk timing stay visible. The target is post-meal excursion, not generic fitness."
       ]
     },
     {
       "aliases": [
-        "post-meal walking",
-        "postprandial walking",
-        "postmeal walking",
-        "walking after meals",
-        "after-meal walking",
-        "short walks after meals",
-        "walking after breakfast lunch and dinner",
-        "10-minute walk after meals",
-        "after-dinner walking"
+        "whole-body photobiomodulation",
+        "full-body red light therapy",
+        "full-body red and near-infrared light therapy",
+        "whole-body LED light-bed exposure",
+        "red and near-infrared light bed",
+        "light bed photobiomodulation"
       ],
       "categories": [
-        "glucose",
-        "metabolism",
-        "walking",
-        "post-meal",
-        "activity",
-        "cgm-measured",
-        "wearable-supported",
-        "murph-canonical"
+        "photobiomodulation",
+        "light",
+        "red-light",
+        "near-infrared",
+        "whole-body",
+        "sleep",
+        "recovery",
+        "wearable-measured"
       ],
       "entityType": "protocol_variant",
       "expectedSignalDescriptions": [
         {
-          "biomarkerKey": "biomarker:postprandial-glucose-excursion",
-          "description": "Walking pairs gentle leg-muscle contractions with incoming meal glucose, pulling more glucose out of circulation during the post-meal window.",
-          "displayValue": "10-25% smaller",
+          "biomarkerKey": "biomarker:resting-heart-rate",
+          "description": "Red/NIR exposure supports nitric-oxide signaling and inflammatory balance, lowering overnight recovery demand and resting pulse.",
+          "displayValue": "Up to 5 bpm lower",
           "estimatedChange": {
-            "basis": "The clearest direct T2D advice trial reported a 3-hour post-meal glucose iAUC ratio of 0.88 overall and 0.78 at dinner; small 10-15 minute after-meal walking studies support the same meal-window direction, with weaker general-adult certainty.",
-            "confidence": "moderate",
-            "high": -10,
+            "basis": "Adjacent partial-body 850 nm RCT data showed -4.60 +/- 1.90 bpm in winter at 6.5 J/cm^2; whole-body athlete implementation data also showed lower nocturnal heart rate, while direct general whole-body registries have no posted outcomes.",
+            "confidence": "low",
+            "high": 0,
+            "kind": "absolute",
+            "low": -5,
+            "unit": "bpm",
+            "window": "4 weeks"
+          },
+          "expected": "Could trend lower",
+          "expectedDirection": "down_or_stable",
+          "protocolProminence": "focus"
+        },
+        {
+          "biomarkerKey": "biomarker:hrv-rmssd",
+          "description": "Lower recovery load gives the vagal system more room to rebound during sleep, raising RMSSD.",
+          "estimatedChange": {
+            "basis": "An acute whole-body pre-exercise crossover trial found higher next-morning rMSSD versus placebo, and athlete implementation data showed a numerical HRV increase; neither source proves a durable general-wellness shift.",
+            "confidence": "low",
+            "high": 10,
             "kind": "relative_percent",
-            "low": -25,
+            "low": 0,
             "unit": "%",
-            "window": "2-3 hour matched meal windows during the 14-day intervention vs baseline"
+            "window": "next morning to 4 weeks"
           },
-          "expected": "meal-window rise may shrink",
-          "expectedDirection": "down",
+          "expected": "Could rise or stay stable",
+          "expectedDirection": "up_or_stable",
           "protocolProminence": "focus"
         },
         {
-          "biomarkerKey": "biomarker:morning-blood-pressure",
-          "description": "Post-meal walking shifts blood flow toward digestion and working muscle, interacting with meal-related pressure dips and dizziness risk.",
+          "biomarkerKey": "biomarker:sleep-efficiency",
+          "description": "A calmer, less uncomfortable night may reduce quiet-wake minutes, but controlled sleep effects remain unclear.",
           "estimatedChange": {
-            "basis": "Direct BP efficacy evidence for this exact protocol is not established; postprandial-hypotension and safety sources support monitoring, so a near-baseline morning SBP range is the practical expectation.",
+            "basis": "The closest controlled 850 nm wellness trial did not show significant sleep or circadian effects; direct whole-body sleep registries selected Oura and sleep-quality endpoints but do not yet provide outcome data.",
             "confidence": "low",
-            "high": 3,
+            "high": 2,
             "kind": "absolute",
-            "low": -3,
-            "unit": "mmHg systolic",
-            "window": "14-day morning home-cuff average vs baseline"
+            "low": -1,
+            "unit": "%",
+            "window": "4 weeks"
           },
-          "expected": "should stay stable",
+          "expected": "Small or no clear change",
           "expectedDirection": "mixed_or_contextual",
           "protocolProminence": "context"
         },
         {
-          "biomarkerKey": "biomarker:resting-heart-rate",
-          "description": "Small repeated walking bouts add light activity load; inadequate recovery, sleep disruption, illness, or underfueling raise resting pulse.",
+          "biomarkerKey": "biomarker:deep-sleep-minutes",
+          "description": "Red light has no proven effect on deep sleep; a shift of a few minutes either way is usually normal night-to-night variation.",
           "estimatedChange": {
-            "basis": "The target post-meal walking evidence centers on meal-window glucose, while resting-heart-rate movement is indirect walking/recovery context; meaningful drift should be interpreted as strain or confounding before benefit.",
+            "basis": "No extracted study directly anchors N3 or wearable deep-sleep minutes for this protocol; the range reflects a noisy same-device context signal around otherwise null or mixed sleep findings.",
             "confidence": "low",
-            "high": 2,
+            "high": 10,
             "kind": "absolute",
-            "low": -2,
-            "unit": "bpm",
-            "window": "14-day overnight or quiet-morning average vs baseline"
+            "low": -10,
+            "unit": "minutes",
+            "window": "4 weeks"
           },
-          "expected": "usually stable",
+          "expected": "Small or no change",
           "expectedDirection": "mixed_or_contextual",
           "protocolProminence": "context"
         }
       ],
       "experimentOnboarding": {
         "planDefaults": {
-          "firstSessionGuidance": "Make the first day conservative: choose safe routes, walk gently for 10 minutes after each main meal, and log symptoms before trying 15 minutes or a brisker pace.",
-          "testPlanId": "cgm-postprandial-21d"
+          "firstSessionGuidance": "Start at the lower of the device beginner instructions and the 12-20 minute candidate range, keep the session clearly nonthermal, use eye protection, avoid direct emitter gaze, and log all device parameters and symptoms.",
+          "testPlanId": "whole-body-pbm-rhr-sleep-42d"
         },
         "safetyScreen": {
           "dispositionIfAnyPositive": "clinician_guidance_before_unsupervised_start",
           "mustAsk": [
             {
-              "id": "glucose_medication_or_lows",
+              "id": "pregnancy_lactation_or_minor",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Are you under 18, pregnant, trying to become pregnant, breastfeeding, or lactating?"
+            },
+            {
+              "id": "cancer_skin_cancer_or_suspicious_lesion",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you use insulin, sulfonylureas, meglitinides, or any glucose-lowering medication, or have you had recent low-glucose episodes?"
+              "prompt": "Do you have active or recent cancer treatment, skin-cancer history, precancerous lesions, or any changing, bleeding, crusting, painful, unexplained, or suspicious skin lesion in an area that would be exposed?"
             },
             {
-              "id": "type1_or_pregnancy_gdm",
+              "id": "photosensitizing_meds_or_pdt",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have type 1 diabetes, gestational diabetes, pre-existing diabetes in pregnancy, or are you currently pregnant?"
+              "prompt": "Are you using photosensitizing medication, topical/systemic retinoids, steroids that affect skin healing, or have you recently had photodynamic therapy or a PDT photosensitizer?"
             },
             {
-              "id": "falls_dizziness_bp",
+              "id": "eye_disease_symptoms_or_no_protection",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have meal-related dizziness, fainting, recurrent falls, very low blood pressure, or suspected postprandial hypotension?"
+              "prompt": "Do you have eye disease, ocular photosensitivity, current eye pain, flashes, floaters, afterimages, blurry or distorted vision, other visual symptoms, or no device-appropriate eye protection you can use for every session?"
             },
             {
-              "id": "foot_neuropathy_or_ulcer",
+              "id": "seizure_or_light_triggered_symptoms",
               "ifPositive": "clinician_guidance_before_unsupervised_start",
-              "prompt": "Do you have active foot wounds, ulcers, severe foot pain, neuropathy with loss of protective sensation, or unsafe footwear/mobility issues?"
+              "prompt": "Do you have a seizure disorder, light-triggered symptoms, migraine or neurologic symptoms triggered by light, or a history of unusual reactions to flashing or bright light?"
             },
             {
-              "id": "cardiorespiratory_red_flags",
+              "id": "implanted_device_or_pacemaker",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Do you have a pacemaker, implanted defibrillator, neurostimulator, insulin pump, implanted device, or other device that the PBM manufacturer says requires medical guidance?"
+            },
+            {
+              "id": "unstable_cardiometabolic_neurologic_pulmonary_psychiatric",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Do you have unstable cardiovascular, metabolic, neurologic, pulmonary, or psychiatric disease, recent fainting, chest pain, dyspnea at rest, uncontrolled blood pressure, severe dizziness, mania/hypomania, or severe mood instability?"
+            },
+            {
+              "id": "diabetes_or_glucose_medication",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Do you use insulin, sulfonylureas, or other glucose-lowering medication, or do you have diabetes with variable glucose control?"
+            },
+            {
+              "id": "thyroid_skin_boundary_or_open_skin",
+              "ifPositive": "clinician_guidance_before_unsupervised_start",
+              "prompt": "Do you have thyroid-area restrictions, active rash, open wounds, sunburn, painful tattoos, skin irritation, recent procedure sites, infection, blistering, or areas with impaired sensation in regions that would be exposed?"
+            },
+            {
+              "id": "unable_to_sense_or_report_heat",
               "ifPositive": "do_not_start_unsupervised",
-              "prompt": "Do you have chest pain, unexplained shortness of breath, recent fainting, unstable heart or lung symptoms, or clinician advice to avoid unsupervised walking?"
+              "prompt": "Would you be unable to reliably feel, notice, or report heat, burning, pain, unusual warmth, visual symptoms, dizziness, mood changes, or other symptoms during and after sessions?"
             }
           ],
           "stopIf": {
             "additionalConditions": [
-              "measured or symptomatic low glucose",
-              "unsafe route or footing",
-              "new foot wound or severe foot pain",
-              "chest pain, faintness, palpitations, or severe shortness of breath"
+              "eye pain, blurred vision, new visual disturbance, unusual light sensitivity, persistent afterimage, new floaters, or any visual symptom after direct or accidental emitter gaze",
+              "unavailable, displaced, poorly fitting, uncomfortable, or skipped eye protection",
+              "hot, burning, painful, or unusually warm skin; blistering; persistent erythema; rash; hives; swelling; hyperpigmentation; herpes reactivation; or skin irritation that lasts beyond the session",
+              "chest pain or tightness, palpitations, fainting, near-fainting, confusion, seizure symptoms, severe headache, severe dizziness, nausea, wheezing, dyspnea at rest, or unusual shortness of breath",
+              "clearly worse sleep, insomnia, agitation, irritability, hypomania or mania-like symptoms, lowered mood, or mood instability without a better explanation",
+              "new medication, photosensitizing treatment, PDT, skin procedure, wound, rash, sunburn, tattoo irritation, or device malfunction that invalidates the original safety screen or dose setup"
             ]
           }
         },
         "schemaVersion": "murph.commons.experiment-onboarding.v2",
         "setupSlots": [
           {
-            "id": "tracking_method",
-            "label": "Tracking method",
-            "options": [
-              "cgm",
-              "fingerstick",
-              "manual_adherence_only"
-            ],
-            "question": "How will you track the outcome?",
+            "id": "device_model",
+            "label": "Device model",
+            "question": "What exact whole-body red/NIR PBM device model would you use?",
             "target": {
-              "field": "measurement.trackingMethod",
-              "object": "experimentRun"
+              "field": "personalization.setup.deviceModel",
+              "object": "protocol"
             }
           },
           {
-            "id": "meal_coverage",
-            "label": "Meal coverage target",
-            "options": [
-              "breakfast_lunch_dinner",
-              "all_main_meals",
-              "dinner_priority"
-            ],
-            "question": "Which meals will you target?",
+            "id": "wavelengths",
+            "label": "Red/NIR wavelengths",
+            "question": "What red and near-infrared wavelengths does the device report for the mode you plan to use?",
             "target": {
-              "field": "mealCoverage",
-              "object": "experimentRun"
+              "field": "personalization.setup.wavelengths",
+              "object": "protocol"
+            }
+          },
+          {
+            "id": "irradiance_fluence",
+            "label": "Irradiance or fluence",
+            "question": "What irradiance and/or fluence does the device report for your distance, mode, and session length? If unavailable, say unknown and keep the run parameter-logged rather than dose-claimed.",
+            "target": {
+              "field": "personalization.setup.irradianceFluence",
+              "object": "protocol"
             }
           },
           {
             "constraints": {
-              "optional": true
+              "default": 12,
+              "max": 20,
+              "min": 1,
+              "recommendedOptions": [
+                12,
+                15,
+                20
+              ]
             },
-            "id": "usual_meal_windows",
-            "label": "Usual meal windows",
-            "question": "What are your usual breakfast, lunch, and dinner times?",
+            "id": "session_duration_minutes",
+            "label": "Session duration",
+            "question": "How many minutes will each session last? This starter caps sessions at 20 minutes and should start at the lower of the device instructions and the candidate range.",
             "target": {
-              "field": "usualMealWindows",
+              "field": "sessionDurationMinutes",
               "object": "experimentRun"
             }
           },
           {
-            "id": "walking_route",
-            "label": "Safe walking route",
-            "question": "Where will you walk after meals when weather, darkness, or work constraints get in the way?",
+            "id": "session_timing",
+            "label": "Session timing",
+            "options": [
+              "morning",
+              "midday",
+              "afternoon",
+              "early_evening",
+              "variable_but_logged"
+            ],
+            "question": "Which stable session window is realistic for the 28-day intervention?",
             "target": {
-              "field": "walkingRoute",
+              "field": "sessionTiming",
               "object": "experimentRun"
             }
           },
           {
-            "constraints": {
-              "optional": true
-            },
-            "id": "glucose_safety_plan",
-            "label": "Glucose safety plan",
-            "question": "If low glucose is possible for you, do you already have a clinician-guided low-glucose plan and fast carbs available?",
+            "id": "exposure_geometry_body_coverage",
+            "label": "Exposure geometry and body coverage",
+            "question": "What exposure geometry will you use: distance, front-only or front-and-back, position, clothing/body coverage, and any areas excluded?",
             "target": {
-              "field": "glucoseSafetyPlanConfirmed",
-              "object": "onboardingCapture"
+              "field": "personalization.setup.exposureGeometryBodyCoverage",
+              "object": "protocol"
+            }
+          },
+          {
+            "id": "eye_protection",
+            "label": "Eye protection",
+            "question": "What device-appropriate eye protection will you use for every session, and how will you avoid direct emitter gaze?",
+            "target": {
+              "field": "personalization.setup.eyeProtection",
+              "object": "protocol"
+            }
+          },
+          {
+            "id": "nonthermal_comfort",
+            "label": "Nonthermal comfort",
+            "options": [
+              "yes_nonthermal_and_stop_if_warm",
+              "unsure_or_device_feels_hot"
+            ],
+            "question": "Can you keep sessions clearly nonthermal and stop immediately if skin feels hot, burning, painful, or unusually warm?",
+            "target": {
+              "field": "personalization.setup.nonthermalComfort",
+              "object": "protocol"
+            }
+          },
+          {
+            "id": "logging_path",
+            "label": "Logging path",
+            "options": [
+              "murph_experiment_log",
+              "daily_journal",
+              "spreadsheet_import",
+              "other_logged_path"
+            ],
+            "question": "Where should Murph record session parameters, symptoms, confounders, and next-morning sleep/recovery ratings?",
+            "target": {
+              "field": "logging.path",
+              "object": "experimentRun"
             }
           },
           {
             "constraints": {
-              "optional": true
+              "askWhen": "at_confirmation"
             },
             "id": "reminder_policy",
-            "label": "Reminder policy",
+            "label": "Reminder preference",
             "options": [
               "none",
-              "mealtime_reminders",
-              "weekly_digest",
-              "missed_log_check"
+              "session_reminders_only",
+              "session_reminders_plus_same_day_missing_log_check",
+              "weekly_digest_only"
             ],
-            "question": "Should Murph remind you after meals, only summarize weekly, or avoid reminders?",
+            "question": "Do you want reminders for the three weekly sessions and any missing logs?",
             "target": {
               "field": "reminderPolicy",
               "object": "assistantSupport"
@@ -7453,84 +7393,116 @@
           }
         ],
         "startIntent": {
-          "displayPrompt": "Hey Murph, I want to try walking after every meal.",
-          "intentSummary": "Explore Walking After Every Meal"
+          "displayPrompt": "Hey Murph, I want to cautiously plan a Red Light Therapy experiment.",
+          "intentSummary": "Explore Red Light Therapy"
         },
         "supportHints": {
-          "missedLogFollowupCopy": "No judgment—just record whether the meal walk happened, why it was missed, and whether the plan needs to be easier."
+          "missedLogFollowupCopy": "Did you complete or intentionally skip the whole-body red/NIR PBM session today? Either answer is useful — I just want the experiment record to be accurate."
         },
         "trackingHints": {
           "confounderFields": [
-            "meal_carbohydrate_estimate",
-            "medication_or_snack_change",
-            "illness_stress_sleep",
-            "unusual_activity",
-            "alcohol",
-            "sensor_issue"
+            "bedtime_or_wake_time_change",
+            "caffeine_alcohol_or_late_meal_change",
+            "exercise_training_load_change",
+            "sauna_heat_cold_or_light_intervention",
+            "new_sleep_recovery_supplement_or_skin_intervention",
+            "medication_change_or_photosensitizing_exposure",
+            "illness_pain_travel_or_timezone_shift",
+            "major_stress",
+            "wearable_model_or_algorithm_change",
+            "wounds_rash_sunburn_tattoo_or_skin_irritation"
           ],
           "notes": [
-            "Log missed meals and partial walks; adherence is part of the experiment, not a failure to hide."
+            "Missing sessions should be logged honestly; do not make up adherence by continuing through symptoms.",
+            "Irradiance or fluence may be unknown for some consumer devices, but the unknown must be recorded and should limit dose claims."
           ]
         }
       },
-      "key": "protocol_variant:post-meal-walking/walking-after-every-meal",
+      "key": "protocol_variant:whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
       "protocol": {
-        "doseSignature": "After each main meal · 10–15 min comfortable walking · start soon after eating when safe, usually within the first hour, and keep the start delay consistent · 14-day baseline + 14-day intervention",
+        "doseSignature": "high-caution gated planning cadence · 3x/week · 12–20 min nonthermal whole-body red+NIR sessions with explicit parameter logging · 14-day baseline + 28-day intervention",
         "durationMinutes": {
-          "max": 15,
-          "min": 10
+          "max": 20,
+          "min": 12
         },
         "frequency": {
-          "sessionsPerDay": 3,
-          "sessionsPerWeek": 21
+          "sessionsPerWeek": 3
         },
-        "interventionSessionsMinimum": 28,
-        "interventionSessionsTarget": 36,
+        "interventionSessionsMinimum": 10,
+        "interventionSessionsTarget": 12,
         "keepInMind": [
-          "The best direct evidence is for post-meal glucose excursions, especially in adults with type 2 diabetes or impaired-glucose-tolerance risk; general adult and long-term outcome evidence is less certain.",
-          "CGM meal windows, post-meal peaks, and meal-level iAUC are better test targets than a vague all-day average, but all CGM interpretation depends on meal content, timing, medication context, sensor behavior, sleep, stress, and other activity.",
-          "The protocol is not a weight-loss claim, a medication adjustment, a diabetes treatment replacement, a digestive, reflux, bloating, or sleep protocol, or a guarantee that insulin, lipids, inflammation, blood pressure, reflux, HbA1c, fructosamine, triglycerides, or other lab markers will improve.",
-          "Standing-only breaks, micro-walks every 20–30 minutes, pre-meal workouts, and single longer after-dinner walks are adjacent variants; they can be useful ideas, but they are not the same protocol."
+          "Direct human evidence for this exact general whole-body variant is limited.",
+          "The closest controlled wellness record is a partial-body daytime 850 nm trial, not a literal whole-body light-bed trial.",
+          "The strongest positive whole-body literature clusters in small supervised fibromyalgia or chronic-pain and cosmetic or photoaging contexts, with linked-program and endpoint-specific caveats that should not be silently borrowed into generic wellness claims.",
+          "Time-of-day superiority is not settled for whole-body PBM."
         ],
         "logFields": [
-          "meal label",
-          "meal start time",
-          "rough meal type or carbohydrate load",
-          "walk start time or start-delay minutes",
-          "walk duration minutes",
-          "pace or perceived exertion",
-          "route or modality",
-          "steps or wearable evidence if available",
-          "CGM meal-window peak, iAUC, or fingerstick readings",
-          "symptoms including dizziness, reflux, nausea, foot pain, or unusual shortness of breath",
-          "low glucose symptoms, measured low, rescue carbs, or medication-context notes",
-          "missed or partial walk reason",
-          "illness, stress, sleep, alcohol, unusual activity, or sensor issues"
-        ],
-        "safetyNotes": [
-          "People using insulin, sulfonylureas, meglitinides, or other glucose-lowering medication with low-glucose risk should only use this as an individualized, clinician-guided behavior and should have a low-glucose plan before starting.",
-          "Pregnancy, gestational diabetes, type 1 diabetes, recurrent hypoglycemia, frailty, falls, meal-related dizziness, suspected postprandial hypotension, neuropathy or foot ulcers, and unstable cardiac or respiratory symptoms are clinician-guidance contexts rather than routine Murph self-experiment contexts.",
-          "Keep the walk gentle if reflux, nausea, bloating, or heavy-meal discomfort is present; do not use vigorous post-meal exercise as a digestive or reflux treatment."
+          "device name and model",
+          "manufacturer protocol or setting used",
+          "wavelengths",
+          "irradiance if known",
+          "fluence if known",
+          "intensity mode or pulsing if known",
+          "session start time",
+          "session duration",
+          "front-only or front-and-back exposure",
+          "body coverage or clothing",
+          "distance or geometry",
+          "room temperature or heat exposure",
+          "skin warmth burning or pain during session",
+          "eye protection type and fit",
+          "accidental direct gaze into emitters",
+          "afterimage duration",
+          "visual symptoms",
+          "skin redness rash blistering hyperpigmentation or irritation",
+          "wounds lesions rash sunburn tattoos or skin changes in exposed areas",
+          "medication changes including photosensitizing drugs PDT drugs retinoids steroids glucose medication or blood-pressure medication",
+          "caffeine alcohol exercise sauna cold exposure travel illness stress or major diet changes",
+          "new sleep recovery light heat cold supplement or training interventions",
+          "bedtime and wake time",
+          "naps",
+          "wearable model or algorithm changes",
+          "acute symptoms",
+          "mood irritability agitation or lowered mood",
+          "next-morning resting heart rate",
+          "next-morning HRV or RMSSD",
+          "sleep quality",
+          "daytime sleepiness",
+          "recovery or energy",
+          "missed sessions and reason"
         ],
         "sessionFieldIds": [
-          "meal_label",
-          "meal_start_time",
-          "walked_after_meal",
-          "walk_start_delay_min",
-          "walk_duration_min",
-          "walk_pace_or_rpe",
-          "route_or_modality",
-          "glucose_window_signal",
-          "symptoms_or_lows",
-          "missed_reason"
+          "device_model",
+          "wavelengths",
+          "irradiance_if_known",
+          "fluence_if_known",
+          "intensity_mode_or_pulsing_if_known",
+          "session_start_time",
+          "session_duration_minutes",
+          "front_only_or_front_and_back",
+          "exposure_geometry_distance_position",
+          "body_coverage_or_clothing",
+          "eye_protection_used",
+          "accidental_direct_gaze",
+          "nonthermal_comfort",
+          "skin_warmth_burning_pain_or_irritation",
+          "visual_symptoms_or_afterimage",
+          "acute_symptoms",
+          "mood_irritability_agitation_or_lowered_mood",
+          "sleep_quality_next_morning",
+          "daytime_sleepiness_next_day",
+          "recovery_or_energy_next_day",
+          "next_morning_resting_heart_rate",
+          "next_morning_hrv_rmssd",
+          "missed_session_reason"
         ],
         "sessionShape": {
-          "label": "One post-meal walk",
+          "label": "One session",
           "segments": [
             {
-              "durationMinutes": 15,
+              "durationMinutes": 20,
               "kind": "stimulus",
-              "label": "post-meal walk"
+              "label": "red/NIR exposure"
             }
           ],
           "ticks": [
@@ -7539,126 +7511,154 @@
               "offsetMinutes": 0
             },
             {
-              "label": "10 min minimum",
-              "offsetMinutes": 10
+              "label": "12 min minimum",
+              "offsetMinutes": 12
             },
             {
-              "label": "15 min",
-              "offsetMinutes": 15
+              "label": "20 min",
+              "offsetMinutes": 20
             }
           ]
         },
         "steps": [
-          "Baseline 14 days: keep normal post-meal habits; log meal time, rough meal content, glucose if available, and usual activity.",
-          "After each main meal, choose a safe indoor loop, outdoor route, treadmill, hallway, or similar walking option.",
-          "Begin when practical after eating; keep start delay consistent, usually within the first hour when safe.",
-          "Walk 10–15 min at easy-to-moderate talkable pace; avoid jogging, stair sprints, traffic, and bending-heavy tasks.",
-          "Cover breakfast, lunch, and dinner when realistic; prioritize dinner when all meals are not possible.",
-          "With CGM, mark meal and walk start; with fingerstick, repeat the same sampling times for comparable meals.",
-          "Log start delay, duration, pace, route, meal context, glucose, symptoms, lows/rescue carbs, reflux, dizziness, foot issues, and misses."
+          "Confirm device is documented non-UV, non-tanning, nonthermal red/NIR PBM; exclude sauna, tanning, IPL, laser, and heat protocols.",
+          "Complete safety screen before start; route avoid/clinician-guidance items away from routine wellness setup.",
+          "Use beginner/manufacturer setting and the lower of device instructions and Murph range; do not increase dose to chase effect.",
+          "Record device, wavelengths, irradiance/fluence if known, intensity, pulsing, duration, geometry, coverage, and session orientation.",
+          "Choose 1 stable session window; keep device, duration, timing, coverage, distance, and body position consistent.",
+          "Use device-appropriate eye protection; avoid direct emitter gaze and keep sessions clearly nonthermal.",
+          "Log symptoms, visual effects, skin changes, mood, sleep changes, medication changes, and confounders after each session.",
+          "Stop for eye, skin, heat, mood, cardiopulmonary, neurologic, or severe symptoms; missed sessions beat pushing through."
         ],
         "stopConditions": [
-          "Stop the walk immediately for hypoglycemia symptoms or a measured low, and follow the user’s existing glucose safety plan or urgent-care plan as appropriate.",
-          "Stop immediately for chest pain or pressure, faintness, severe dizziness, near-fall, confusion, palpitations, severe shortness of breath, neurologic symptoms, or unsafe pain.",
-          "Stop or skip when the route is unsafe because of traffic, darkness, weather, poor footing, or visibility.",
-          "Stop and reassess if severe reflux, nausea, abdominal pain, vomiting, or worsening GI symptoms occur.",
-          "Stop and seek appropriate guidance for new blisters, foot wounds, ulcers, severe foot pain, loss-of-sensation concerns, or repeated walking-related pain.",
-          "Do not continue the experiment if post-meal walking repeatedly worsens symptoms, creates anxiety, or conflicts with clinician guidance."
+          "Stop the session immediately if you develop eye pain, blurred vision, new visual disturbance, unusual light sensitivity, new floaters, or an afterimage that does not resolve promptly.",
+          "Stop the session immediately after accidental direct gaze into emitters if any eye or visual symptom persists.",
+          "Stop the session if skin feels hot, burning, painful, or unusually warm.",
+          "Stop the session if you develop blistering, persistent erythema, rash, hives, swelling, hyperpigmentation, herpes reactivation, or skin irritation that lasts beyond the session.",
+          "Stop the session if any wound, lesion, tattooed area, rash, sunburn, or previously irritated skin area becomes painful, hot, red, or more irritated.",
+          "End the experiment and seek appropriate medical guidance if you develop chest pain or tightness, palpitations, fainting, near-fainting, confusion, seizure symptoms, severe headache, severe dizziness, nausea, wheezing, dyspnea at rest, or unusual shortness of breath.",
+          "End the experiment if repeated sessions are followed by clearly worse sleep, insomnia, agitation, irritability, hypomania or mania-like symptoms, lowered mood, or mood instability without a better explanation.",
+          "Do not continue to meet an adherence target after any stop condition; missed sessions are preferable to pushing through symptoms."
         ],
-        "target": "meal-timed light-to-moderate walking after breakfast, lunch, and dinner",
+        "target": "documented non-UV, non-tanning, nonthermal whole-body red and near-infrared LED light-bed exposure with consistent session timing, geometry, coverage, and eye protection",
         "tips": [
-          "Before day 1, pick fallback routes: hallway laps, treadmill, office loop, driveway, or phone-call pacing.",
-          "Start after each main meal when practical; keep the delay consistent, usually within the first hour.",
-          "Walk 10-15 minutes at talkable pace; skip jogging, stairs, errands with lifting, and bending-heavy chores.",
-          "With CGM, mark meal and walk start; compare matched meals, not best-looking single curves.",
-          "For reflux-prone meals, stay upright and gentle; avoid bending, lifting, or brisk pace right after eating.",
-          "Treat 20-30 minute walks as longer-dose days; mark them separately from the default test."
+          "Report parameters, not marketing language. Wavelength alone is not the whole dose.",
+          "Keep device, duration, timing, and coverage steady so a null result is still interpretable.",
+          "Pair wearable data with one-tap subjective ratings for sleep, sleepiness, and recovery.",
+          "A flat or negative result is useful information, not proof you did it wrong."
         ]
       },
-      "relativePath": "protocols/post-meal-walking/walking-after-every-meal.md",
+      "relativePath": "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure.md",
       "revision": {
-        "pageRevisionId": "sha256:94696d3bb9e408aa2438c7790461227e2c9610cd1b6038a6295e69a1ed116ff6",
-        "recipeHash": "sha256:d4a48037b4adbfde0cc78e612e7b992193ccf62ba0a625ce4e7d8688a2dcb395",
-        "runSpecRevisionId": "sha256:9b5d87f05b993a185bb7723f032e4ac351ef510dd47fb2bbe6f1fb0576d41312"
+        "pageRevisionId": "sha256:58af9b0b64401efda9307afd32856669ad63c125bd10729e1355a1937c032ad7",
+        "recipeHash": "sha256:10263adfb74468fc8a737e74431954e39a22edd31fde554d011fcad596dc2740",
+        "runSpecRevisionId": "sha256:3c012a2e68daacc39492202b0a2bb6c72438a373ac67fc58f321477cba495240"
       },
-      "routeId": "walking-after-every-meal",
+      "routeId": "whole-body-red-and-near-infrared-light-exposure",
       "routeIds": [
-        "walking-after-every-meal",
-        "post-meal-walking/walking-after-every-meal",
-        "protocols/post-meal-walking/walking-after-every-meal"
+        "whole-body-red-and-near-infrared-light-exposure",
+        "whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
+        "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure"
       ],
       "safety": {
         "avoidOrGetClinicianGuidance": [
-          "glucose_lowering_medication_with_hypo_risk",
-          "type_1_diabetes_or_recurrent_hypoglycemia",
-          "hypoglycemia_unawareness_or_recent_severe_lows",
-          "pregnancy_or_gestational_diabetes",
-          "pre_existing_diabetes_in_pregnancy",
-          "postprandial_hypotension_or_meal_syncope",
-          "frailty_falls_or_autonomic_dysfunction",
-          "active_foot_ulcer_wound_or_severe_foot_pain",
-          "neuropathy_with_loss_of_protective_sensation",
-          "unsafe_footwear_or_balance_limitations",
-          "unstable_chest_pain_or_arrhythmia_symptoms",
-          "unexplained_shortness_of_breath_or_fainting",
-          "clinician_advice_to_avoid_unsupervised_activity",
-          "severe_reflux_vomiting_or_gi_symptoms",
-          "unsafe_walking_environment_or_poor_footing"
+          "pregnancy_lactation_or_breastfeeding",
+          "under_18_years_old",
+          "active_or_recent_cancer_treatment",
+          "skin_cancer_history",
+          "concerning_or_changing_skin_lesions",
+          "recent_photodynamic_therapy_drug",
+          "photosensitizing_medication",
+          "photosensitivity_or_photophobia",
+          "light_triggered_symptoms",
+          "retinoid_or_steroid_impairing_healing",
+          "seizure_disorder_or_photosensitive_epilepsy",
+          "eye_disease_or_retinal_disease",
+          "recent_eye_surgery",
+          "unresolved_visual_symptoms",
+          "implanted_electrical_or_medical_device",
+          "pacemaker",
+          "arrhythmia_or_unstable_cardiovascular",
+          "severe_hypertension",
+          "unstable_cardiometabolic_disease",
+          "diabetes_with_severe_complications",
+          "insulin_dependence_unstable_glucose",
+          "planned_medication_holds",
+          "unstable_neurologic_disease",
+          "severe_cognitive_or_sensory_impairment",
+          "significant_pulmonary_disease",
+          "dyspnea_at_rest_or_hypoxemia",
+          "thyroid_or_parathyroid_with_neck_exposed",
+          "severe_psychiatric_instability",
+          "bipolar_or_mania_hypomania_risk",
+          "diagnosed_sleep_disorder",
+          "night_shift_or_recent_timezone_travel",
+          "open_wounds_burns_or_sunburn",
+          "active_rash_or_skin_infection",
+          "herpes_outbreak_in_exposed_areas",
+          "concerning_lesions_in_exposed_areas",
+          "inability_to_detect_heat_or_pain",
+          "unable_to_follow_device_instructions",
+          "device_fit_or_positioning_constraints"
         ],
-        "cautionLevel": "moderate",
+        "cautionLevel": "high",
         "notes": [
-          "Wellness experiment template, not a diabetes treatment or medication-adjustment plan.",
-          "Safety boundaries exceed efficacy certainty — hypo, fall, foot, and GDM risks matter even at short walking doses.",
-          "Without glucose-risk context, main risks are route safety, falls, GI, foot problems, and overinterpreting noisy CGM data."
+          "Bounded field test with gated onboarding — not disease treatment or auto-experiment creation.",
+          "Use only documented non-UV, nonthermal red/NIR PBM devices — no sauna, tanning, IPL, laser, or heat.",
+          "Wear device-appropriate eye protection every session and avoid direct emitter gaze.",
+          "Do not stop, hold, or change prescribed medication for this protocol.",
+          "Missed sessions are fine — never push through symptoms to meet adherence.",
+          "Safety language stays stronger than efficacy language — direct evidence is still sparse."
         ],
         "stopIf": [
-          "measured or symptomatic low glucose, confusion, shakiness, sweating, weakness, or need for rescue carbs",
-          "chest pain or pressure, faintness, severe dizziness, near-fall, palpitations, severe shortness of breath, neurologic symptoms, or unsafe pain",
-          "new foot wound, blister, ulcer, severe foot pain, or loss-of-sensation concern",
-          "severe reflux, nausea, vomiting, abdominal pain, or worsening GI symptoms",
-          "unsafe route, weather, footing, visibility, or traffic conditions",
-          "repeated symptom worsening, anxiety, or conflict with clinician guidance"
+          "eye pain blurred vision visual disturbance unusual light sensitivity new floaters or persistent afterimage",
+          "accidental direct gaze into emitters followed by lingering visual symptoms",
+          "skin feels hot burning painful or unusually warm",
+          "blistering persistent erythema rash hives swelling hyperpigmentation herpes reactivation or persistent skin irritation",
+          "wound lesion tattoo rash sunburn or skin-cancer site irritation",
+          "severe headache dizziness nausea vomiting confusion fainting or near-fainting",
+          "seizure symptoms or seizure aura",
+          "chest pain chest tightness palpitations wheezing dyspnea at rest or unusual shortness of breath",
+          "repeated worsening sleep insomnia agitation irritability hypomania or mania-like symptoms lowered mood or unstable mood"
         ]
       },
-      "slug": "protocols/post-meal-walking/walking-after-every-meal",
+      "slug": "protocols/whole-body-photobiomodulation/whole-body-red-and-near-infrared-light-exposure",
       "status": "field-testing",
-      "summary": "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.",
+      "summary": "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.",
       "testPlans": [
         {
           "baselineDays": 14,
-          "durationDays": 28,
-          "interventionDays": 14,
-          "minimumAdherenceSessions": 28,
+          "durationDays": 42,
+          "interventionDays": 28,
+          "minimumAdherenceSessions": 10,
           "notes": [
-            "CGM with meal and walk timestamps is the preferred measurement path; compare matched meal windows from the baseline and intervention periods rather than only all-day averages.",
-            "Fingerstick testing can be a fallback for standardized meals, but it has higher burden and misses most of the glucose curve.",
-            "A full 14-day intervention contains up to 42 meal-walk opportunities; 36 is the pragmatic target adherence threshold for this Murph run and 28 is a lower-bound interpretation threshold, not a validated dose-response cutoff.",
-            "For users with diabetes medications, pregnancy/GDM, recurrent lows, falls, foot risk, or post-meal dizziness, clinician-guided setup is required before unsupervised testing."
-          ],
-          "planId": "cgm-postprandial-21d",
-          "primaryBiomarkerKey": "biomarker:postprandial-glucose-excursion",
-          "safetyOutcomeKeys": [
-            "biomarker:postprandial-glucose-excursion"
+            "The main practical question is whether a stable whole-body red/NIR routine lowers overnight resting pulse or lifts RMSSD without shortening sleep.",
+            "Use wearable metrics as repeated signals, not as single-night verdicts.",
+            "Keep session timing and exposure setup consistent enough that you can interpret either a positive or null result.",
+            "Log subjective sleep quality and daytime sleepiness as interpretation context beside RHR, RMSSD, and sleep-continuity trends."
           ],
+          "planId": "whole-body-pbm-rhr-sleep-42d",
+          "primaryBiomarkerKey": "biomarker:resting-heart-rate",
           "secondaryBiomarkerKeys": [
-            "biomarker:morning-blood-pressure",
-            "biomarker:resting-heart-rate"
+            "biomarker:hrv-rmssd",
+            "biomarker:sleep-efficiency",
+            "biomarker:deep-sleep-minutes"
           ],
-          "targetAdherenceSessions": 36
+          "targetAdherenceSessions": 12
         }
       ],
-      "title": "Walking After Every Meal",
+      "title": "Whole-Body Red and Near-Infrared Light Exposure",
       "traits": {
-        "cautionLevel": "moderate",
+        "cautionLevel": "high",
         "externalProtocol": false,
-        "highCaution": false,
-        "murphCanonical": true,
+        "highCaution": true,
+        "murphCanonical": false,
         "sourceAttributed": false
       },
       "whyItWorks": [
-        "## Muscle contraction opens a glucose sink\n\nWalking makes leg muscle take up glucose without waiting for insulin. The contraction itself moves glucose transporters to the cell surface.",
-        "## Timing hits the meal curve\n\nThe walk starts while digestion sends glucose into blood. Disposal rises during the same window as the peak, so the curve blunts.",
-        "## Matched meals reveal the signal\n\nCGM or fingerstick windows are useful only when meal size, carbs, medication, and walk timing stay visible. The target is post-meal excursion, not generic fitness."
+        "## Light is dose, not color\n\nRed/NIR PBM depends on wavelength, irradiance, fluence, duration, distance, and coverage. Marketing color names do not define the biological exposure.",
+        "## Cells shift signaling\n\nPhotons affect mitochondrial, nitric-oxide, inflammatory, and oxidative-stress pathways. The effect is nonthermal; heat turns it into a different protocol.",
+        "## Recovery signal is systemic but weak\n\nLarge-area exposure can change autonomic or vascular tone. Resting HR and RMSSD track whether recovery load drops without overclaiming sleep or performance."
       ]
     }
   ],