@oriro/orirocli 0.1.0

package/skills/health/health-mens/SKILL.md

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+---
+watermark: ORIRO
+disable-model-invocation: true
+name: health-mens
+provider: ORIRO.ai
+copyright: Copyright (c) 2026 ORIRO.ai
+description: >
+  Men's health — prostate health, testosterone, heart disease risk, mental health
+  in men, preventive screening, and men-specific health concerns. Activate for
+  questions about men's health screenings, prostate, testosterone, or any
+  men's health topic. Sources: AUA, USPSTF, NIH men's health resources.
+---
+
+# Men's Health
+
+## Preventive screenings for men
+
+**Blood pressure:** Every 2 years if normal; annually if elevated.
+**Cholesterol:** Every 5 years starting at 35; earlier if risk factors.
+**Diabetes:** Every 3 years starting at 35.
+**Colorectal cancer:** Start at 45. Colonoscopy every 10 years preferred.
+**Abdominal aortic aneurysm:** Once at 65-75 for men who have ever smoked.
+**Prostate (PSA):** Discuss with doctor at age 50 (45 if African American or father/brother with prostate cancer before 65; 40 if strong family history). Screening decision is individual — discuss risks and benefits.
+**Testicular self-exam:** Monthly. Know your normal. Report changes to doctor promptly.
+
+## Prostate health
+
+**BPH (Benign Prostatic Hyperplasia):** Prostate enlargement with aging. Very common after 50.
+Symptoms: Frequent urination, urgency, weak stream, incomplete emptying, nighttime urination.
+Treatment: Lifestyle modifications → medications (alpha-blockers, 5-alpha reductase inhibitors) → procedures.
+
+**Prostate cancer:** Most common cancer in men (excluding skin). Usually slow-growing.
+Most prostate cancers are diagnosed and treated without causing death.
+PSA screening is controversial — benefits vs. overdiagnosis/overtreatment.
+Active surveillance is appropriate for low-grade cancers.
+
+## Testosterone
+
+**Normal range:** 300-1000 ng/dL total testosterone (labs vary). Below 300 = low.
+**Symptoms of low T:** Low energy, decreased libido, depression, difficulty concentrating, loss of muscle mass, increased body fat, anemia, bone loss.
+**Causes:** Aging (normal decline ~1%/year after 30), hypogonadism, obesity, chronic illness, medications.
+**Before treating:** Test twice (morning levels most accurate). Rule out reversible causes (obesity, poor sleep, alcohol, medication side effects).
+**TRT (Testosterone Replacement Therapy):** Options include injections, gels, patches, pellets. Monitor hematocrit (increases). Reduces fertility while on treatment.
+**Not a fountain of youth:** Lifestyle (exercise, sleep, weight loss) often dramatically improves T and symptoms.
+
+## Men and mental health
+
+Men experience depression and anxiety but less likely to seek help. Different presentation: Anger, irritability, risk-taking rather than sadness.
+**Male suicide rate:** 3-4× higher than women in US. Men less likely to seek help.
+**Barriers:** Stigma ("men don't show weakness"), socialized self-reliance, fewer social support networks.
+**Encouraging help-seeking:** Frame as strength and practical problem-solving. Online/app-based therapy reduces stigma barrier.
+
+Sources: AUA (auanet.org — free patient education), USPSTF (uspreventiveservicestaskforce.org — free), CDC men's health (cdc.gov/men — free), Mental Health America (mhanational.org — free)

package/skills/health/health-mental/LICENSE

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+MIT License
+
+Copyright (c) 2026 ORIRO.ai
+
+Permission is hereby granted, free of charge, to any person obtaining a copy
+of this software and associated documentation files (the "Software"), to deal
+in the Software without restriction, including without limitation the rights
+to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
+copies of the Software, and to permit persons to whom the Software is
+furnished to do so, subject to the following conditions:
+
+The above copyright notice and this permission notice shall be included in all
+copies or substantial portions of the Software.
+
+THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
+IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
+FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
+AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
+LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
+OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
+SOFTWARE.

package/skills/health/health-mental/SKILL.md

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+---
+watermark: ORIRO
+disable-model-invocation: true
+name: health-mental
+provider: ORIRO.ai
+copyright: Copyright (c) 2026 ORIRO.ai
+description: >
+  Mental health fundamentals — recognizing mental health conditions, understanding
+  treatment options, medication basics, crisis recognition, and navigating
+  mental health care. Activate for questions about depression, anxiety, mental
+  health conditions, psychiatric medications, therapy types, mental health
+  crisis, or how to help someone struggling. Sources: NIMH, WHO mental health,
+  APA clinical guidelines, SAMHSA. Consult a licensed mental health professional
+  for diagnosis and treatment. Call 988 for crisis support.
+---
+
+# Mental Health Fundamentals
+
+## Common mental health conditions
+
+### Depression (Major Depressive Disorder)
+
+**Diagnostic criteria (DSM-5):** 5+ of these symptoms for 2+ weeks, including #1 or #2:
+
+1. Depressed mood most of the day
+2. Loss of interest or pleasure in activities
+3. Significant weight/appetite change
+4. Sleep disturbance (too much or too little)
+5. Psychomotor agitation or slowing (observable by others)
+6. Fatigue or loss of energy
+7. Feelings of worthlessness or excessive guilt
+8. Difficulty concentrating or making decisions
+9. Recurrent thoughts of death or suicidal ideation
+
+**Spectrum:** Major depression → Persistent Depressive Disorder (dysthymia, lower grade but chronic) → Adjustment disorder → Grief
+
+**Treatment:** Psychotherapy (CBT, IPT) + medication (antidepressants) most effective combined.
+Mild-moderate: therapy alone often sufficient.
+Moderate-severe: medication + therapy.
+
+### Anxiety Disorders
+
+**Generalized Anxiety Disorder (GAD):** Excessive worry about multiple areas of life, difficult to control.
+6+ months, with 3+ physical symptoms (restlessness, fatigue, concentration problems, irritability, muscle tension, sleep disturbance).
+
+**Panic Disorder:** Recurrent unexpected panic attacks + ongoing worry about attacks.
+Panic attack: abrupt surge of fear with 4+ physical symptoms (racing heart, sweating, shaking, shortness of breath, chest pain, dizziness, feeling of unreality, fear of dying or losing control).
+
+**Social Anxiety:** Marked fear of social/performance situations; feared as embarrassing or humiliating.
+Most common anxiety disorder. Often mistaken for shyness.
+
+**Treatment:** CBT is first-line. Exposure therapy for specific phobias. Medications adjunct.
+
+### Bipolar Disorder
+
+**Type I:** At least one manic episode (with or without depressive episodes).
+Mania: elevated/irritable mood, decreased need for sleep, grandiosity, racing thoughts, increased goal-directed activity, risky behavior — 7+ days, severe enough to impair function.
+
+**Type II:** Hypomanic episodes (less severe than mania) + major depressive episodes.
+Never full mania.
+
+**Cyclothymia:** Hypomanic symptoms + depressive symptoms, not meeting full criteria, 2+ years.
+
+**Treatment:** Mood stabilizers (lithium, valproate, lamotrigine) + therapy.
+Antidepressants alone can trigger manic episodes — never use without mood stabilizer.
+
+### PTSD (Post-Traumatic Stress Disorder)
+
+Follows exposure to trauma (direct, witnessed, learned about, repeated exposure).
+Symptoms in four clusters:
+
+1. Intrusion: flashbacks, nightmares, intrusive memories
+2. Avoidance: of trauma reminders
+3. Negative alterations in cognition/mood: inability to recall aspects, negative beliefs, blame, negative emotions, estrangement, restricted emotion
+4. Hyperarousal: hypervigilance, exaggerated startle, aggression, sleep problems, reckless behavior
+
+1+ month duration, causes significant impairment.
+
+**Treatment:** Trauma-focused CBT, EMDR (Eye Movement Desensitization and Reprocessing), Prolonged Exposure, CPT (Cognitive Processing Therapy).
+
+### OCD (Obsessive-Compulsive Disorder)
+
+**Obsessions:** Unwanted, intrusive, distressing thoughts, images, or urges.
+**Compulsions:** Repetitive behaviors or mental acts to reduce obsession-related distress.
+Time-consuming (>1 hour/day) or causes significant impairment.
+
+Common themes: contamination, harm, symmetry, forbidden thoughts.
+**Key distinction:** Compulsions provide temporary relief but maintain the OCD cycle.
+
+**Treatment:** ERP (Exposure and Response Prevention) is first-line behavioral treatment.
+SSRIs at high doses often helpful.
+
+---
+
+## Psychiatric medications
+
+### Antidepressants
+
+**SSRIs (Selective Serotonin Reuptake Inhibitors):** First-line for depression and anxiety.
+Examples: fluoxetine (Prozac), sertraline (Zoloft), escitalopram (Lexapro), citalopram (Celexa).
+Side effects: nausea, sexual dysfunction, weight gain, insomnia. Usually improve over weeks.
+Onset: 2-6 weeks for mood effects. Full effect: 6-8 weeks.
+
+**SNRIs:** Also affect norepinephrine. Examples: venlafaxine (Effexor), duloxetine (Cymbalta).
+May have better pain and energy effects.
+
+**Bupropion (Wellbutrin):** Different mechanism. Less sexual dysfunction. No weight gain. Helpful for attention. Avoid with seizure risk or eating disorders.
+
+**Mirtazapine:** Helps sleep and appetite. Good for underweight, sleep-disturbed depression.
+
+**Important warnings:**
+
+- Do not stop SSRIs abruptly — taper slowly to avoid discontinuation syndrome.
+- Black box warning for suicidal thoughts in children/adolescents — monitor closely when starting.
+- 2-4 weeks before any effect; don't conclude "it's not working" before then.
+- If no effect at 8 weeks at therapeutic dose → try different medication.
+
+### Mood stabilizers (for bipolar)
+
+**Lithium:** Gold standard. Effective for mania and depression. Narrow therapeutic window — requires blood monitoring. Requires adequate hydration and consistent sodium intake.
+
+**Valproate (Depakote):** Effective for mania. Teratogenic — extreme caution in women of childbearing age.
+
+**Lamotrigine (Lamictal):** Excellent for bipolar depression. Must titrate slowly (risk of serious rash if increased too quickly).
+
+**Atypical antipsychotics:** Quetiapine, olanzapine, aripiprazole — FDA approved for bipolar.
+
+### Anti-anxiety medications
+
+**SSRIs/SNRIs:** First-line for chronic anxiety disorders. Takes weeks to work.
+**Buspirone:** Non-habit-forming, non-sedating for GAD. Takes 2-4 weeks. No abuse potential.
+**Benzodiazepines (BZDs):** Rapid anxiety relief. High abuse/dependence potential. Use short-term only.
+Examples: alprazolam (Xanax), lorazepam (Ativan), clonazepam (Klonopin), diazepam (Valium).
+Dangerous: respiratory depression with alcohol or opioids.
+
+### Antipsychotics
+
+**First-generation (typical):** Haloperidol, chlorpromazine. Higher extrapyramidal side effects.
+**Second-generation (atypical):** Risperidone, olanzapine, quetiapine, aripiprazole, clozapine.
+Broader use: schizophrenia, bipolar, treatment-resistant depression, agitation.
+Monitor: metabolic effects (weight gain, diabetes risk, cholesterol).
+
+---
+
+## Types of therapy
+
+| Type               | Good for                                   | What happens                                              |
+| ------------------ | ------------------------------------------ | --------------------------------------------------------- |
+| **CBT**            | Depression, anxiety, OCD, PTSD             | Identify/challenge thought patterns + behavioral changes  |
+| **DBT**            | Borderline PD, self-harm, eating disorders | CBT + mindfulness + distress tolerance                    |
+| **EMDR**           | PTSD, trauma                               | Bilateral stimulation while processing trauma memories    |
+| **IPT**            | Depression, grief, relationship issues     | Focus on interpersonal relationships and life transitions |
+| **ACT**            | Anxiety, chronic pain, depression          | Accept difficult feelings, commit to values-based action  |
+| **Psychodynamic**  | Personality patterns, long-standing issues | Explore unconscious patterns, childhood experiences       |
+| **Family therapy** | Relationship/family conflict, youth issues | Work with family system, not just individual              |
+
+---
+
+## Recognizing a mental health crisis
+
+### Suicidal crisis
+
+**Warning signs:**
+
+- Talking about wanting to die or kill themselves
+- Looking for ways to kill themselves (searching online, obtaining means)
+- Talking about being a burden, no reason to live
+- Giving away possessions
+- Saying goodbye to people
+- Sudden calmness after depression (may have made a decision)
+- Increased alcohol or drug use
+- Social withdrawal
+
+**If someone is in crisis:**
+
+1. Ask directly: "Are you thinking about suicide?" (Asking does NOT increase risk)
+2. Stay with them
+3. Remove means if possible (medications, weapons)
+4. Call 988 (Suicide and Crisis Lifeline) together
+5. Take to emergency room if immediate danger
+
+**Never promise to keep suicidal thoughts secret.** Safety > confidentiality.
+
+### Psychiatric emergency
+
+- Psychosis (delusions, hallucinations, disorganized behavior)
+- Severe mania (not sleeping for days, extremely erratic behavior)
+- Active self-harm
+- Substance overdose
+  → Call 911 or go to emergency room.
+
+---
+
+## Getting help
+
+**Levels of care:**
+
+- **Self-help / apps:** Headspace, Woebot — appropriate for mild symptoms only
+- **Therapy:** Most conditions — starting point for mild-moderate
+- **Medication management:** Primary care or psychiatrist
+- **Intensive outpatient (IOP):** More than weekly therapy, less than 24-hour care
+- **Partial hospitalization (PHP):** Day program, return home at night
+- **Inpatient:** 24-hour psychiatric care for safety
+
+**Finding a therapist:**
+
+- Psychology Today therapist finder: psychologytoday.com/us/therapists
+- Open Path Collective: lower-cost therapy
+- Community mental health centers: sliding scale fees
+- Employer EAP (Employee Assistance Program): often 6+ free sessions
+
+**Cost barriers:**
+
+- Most insurance covers mental health (Mental Health Parity and Addiction Equity Act)
+- Federally Qualified Health Centers: sliding scale
+- University training clinics: lower cost
+- Online therapy platforms: more affordable than in-person
+
+Sources: NIMH (nimh.nih.gov), SAMHSA (samhsa.gov),
+APA clinical practice guidelines, DSM-5 criteria summaries,
+988lifeline.org, NAMI (nami.org)

package/skills/health/health-naturopathy-ayurveda/LICENSE

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+MIT License
+
+Copyright (c) 2026 ORIRO.ai
+
+Permission is hereby granted, free of charge, to any person obtaining a copy
+of this software and associated documentation files (the "Software"), to deal
+in the Software without restriction, including without limitation the rights
+to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
+copies of the Software, and to permit persons to whom the Software is
+furnished to do so, subject to the following conditions:
+
+The above copyright notice and this permission notice shall be included in all
+copies or substantial portions of the Software.
+
+THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
+IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
+FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
+AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
+LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
+OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
+SOFTWARE.

package/skills/health/health-naturopathy-ayurveda/SKILL.md

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+---
+watermark: ORIRO
+disable-model-invocation: true
+name: health-naturopathy-ayurveda
+provider: ORIRO.ai
+copyright: Copyright (c) 2026 ORIRO.ai
+description: >
+  Naturopathy and Ayurveda — Ayurvedic principles, the three doshas, key herbs
+  with evidence base, and naturopathy fundamentals. Sources: CCRAS India (public domain),
+  WHO Traditional Medicine guidelines, NCCIH (free).
+---
+
+# Naturopathy and Ayurveda
+
+## Ayurvedic medicine fundamentals
+
+### Three doshas
+
+**Vata (air + ether):** Movement, creativity, change. Imbalance: anxiety, dryness, constipation.
+**Pitta (fire + water):** Digestion, transformation, intelligence. Imbalance: inflammation, anger.
+**Kapha (earth + water):** Structure, stability, lubrication. Imbalance: lethargy, congestion.
+
+### Six tastes (rasas)
+
+Madhura (sweet), Amla (sour), Lavana (salty), Tikta (bitter), Katu (pungent), Kasaya (astringent).
+All six should be present in each meal for balance.
+
+### Agni (digestive fire)
+
+Good agni = health. Weak/irregular agni = disease origin.
+**Ama:** Undigested metabolic waste. Accumulation causes disease.
+
+## Key Ayurvedic herbs (evidence-reviewed)
+
+**Ashwagandha (Withania somnifera):** Most studied adaptogen. Reduces cortisol, improves stress resilience. Clinical evidence for anxiety reduction and athletic performance. Dosage: 300-600mg root extract daily.
+
+**Turmeric/Curcumin:** Anti-inflammatory. Pair with black pepper (piperine increases absorption 20×). Clinical evidence for osteoarthritis.
+
+**Brahmi (Bacopa monnieri):** Memory and cognitive function. Clinical evidence for children's attention and adult memory.
+
+**Boswellia (Shallaki):** Anti-inflammatory. Clinical evidence for osteoarthritis and asthma.
+
+**Triphala:** Three-fruit combination. Antioxidant, mild laxative, digestive tonic.
+
+## Naturopathy principles
+
+1. First do no harm.
+2. The healing power of nature.
+3. Identify and treat the cause — not just symptoms.
+4. Doctor as teacher.
+5. Treat the whole person.
+6. Prevention.
+
+## Evidence assessment
+
+Well-evidenced: Ashwagandha, Boswellia, Bacopa, turmeric for specific conditions.
+**Caution:** Heavy metals in some traditional Ayurvedic formulations — verify any supplement.
+
+Sources: CCRAS (Central Council for Research in Ayurvedic Sciences — government, free),
+WHO Traditional Medicine Strategy (free), NCCIH (nccih.nih.gov — free evidence reviews)

package/skills/health/health-nutrition/LICENSE

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+MIT License
+
+Copyright (c) 2026 ORIRO.ai
+
+Permission is hereby granted, free of charge, to any person obtaining a copy
+of this software and associated documentation files (the "Software"), to deal
+in the Software without restriction, including without limitation the rights
+to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
+copies of the Software, and to permit persons to whom the Software is
+furnished to do so, subject to the following conditions:
+
+The above copyright notice and this permission notice shall be included in all
+copies or substantial portions of the Software.
+
+THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
+IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
+FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
+AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
+LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
+OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
+SOFTWARE.

package/skills/health/health-nutrition/SKILL.md

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+---
+watermark: ORIRO
+disable-model-invocation: true
+name: health-nutrition
+provider: ORIRO.ai
+copyright: Copyright (c) 2026 ORIRO.ai
+description: >
+  Evidence-based nutrition science — macronutrients, micronutrients, diet
+  quality, meal planning, weight management, supplements, food safety, and
+  nutrition for specific conditions. Activate for questions about what to eat,
+  nutrition labels, diets, supplements, weight loss, sports nutrition, or
+  any food and nutrition question. Sources: Dietary Guidelines for Americans,
+  NIH Office of Dietary Supplements, WHO nutrition guidance, Harvard T.H. Chan
+  School of Public Health, Academy of Nutrition and Dietetics.
+  Consult a registered dietitian for personalized nutrition plans.
+---
+
+# Nutrition Science
+
+## The foundation: macronutrients
+
+### Protein
+
+**Function:** Builds and repairs tissue, enzymes, hormones, immune function
+**Requirements:**
+
+- Sedentary adults: 0.8g per kg body weight (0.36g/lb)
+- Active adults: 1.2-1.6g/kg
+- Athletes/muscle building: 1.6-2.2g/kg
+- Older adults (65+): 1.0-1.2g/kg (higher to prevent muscle loss)
+
+**Quality sources:**
+Complete proteins (all essential amino acids): meat, fish, eggs, dairy, soy, quinoa
+Incomplete proteins: most plant foods — combine over the day, not necessarily at every meal
+
+**Signs of inadequate protein:** Muscle loss, slow healing, weakened immunity, hair loss
+
+### Carbohydrates
+
+**Function:** Primary energy source, brain fuel, gut health (fiber)
+**Requirements:** No strict minimum, but 45-65% of calories is typical recommendation
+
+**Quality matters:**
+
+- **Complex carbs (prefer):** Vegetables, legumes, whole grains — fiber, slower digestion
+- **Simple refined carbs (limit):** White bread, white rice, sugar, processed foods
+- **Simple natural carbs (moderate):** Fruit, dairy — packaged with nutrients
+
+**Glycemic index:** How quickly foods raise blood sugar
+High GI foods cause blood sugar spikes and crashes.
+Lower GI foods provide steady energy.
+Eating carbs with protein, fat, or fiber slows absorption.
+
+**Fiber:**
+
+- Soluble fiber: oats, beans, fruits — lowers LDL, feeds gut bacteria
+- Insoluble fiber: whole grains, vegetables — digestive health
+- Recommended: 25g/day (women), 38g/day (men)
+
+### Fats
+
+**Function:** Cell membranes, hormone production, fat-soluble vitamins (A,D,E,K), brain
+
+**Types:**
+
+- **Saturated fat:** Animal products, coconut oil — limit to <10% calories; raises LDL
+- **Monounsaturated:** Olive oil, avocado, nuts — beneficial for heart health
+- **Polyunsaturated:** Fish, walnuts, flaxseed
+  - Omega-3 (EPA, DHA, ALA): anti-inflammatory, brain health, heart protective
+  - Omega-6 (linoleic): seed oils — essential but most people get too much
+- **Trans fat:** Partially hydrogenated oils — AVOID completely; raises LDL, lowers HDL
+
+**Cholesterol and diet:** Dietary cholesterol has less impact on blood cholesterol
+than saturated and trans fats for most people. Eggs are no longer restricted
+in most guidelines.
+
+---
+
+## Micronutrients — most commonly deficient
+
+### Vitamin D
+
+**Function:** Bone health, immune function, mood, cancer prevention
+**Deficiency signs:** Fatigue, bone pain, frequent illness, depression
+**RDA:** 600-800 IU (most people need more — up to 2,000 IU common in northern latitudes)
+**Sources:** Sun exposure, fatty fish, egg yolks, fortified foods
+**Supplement note:** D3 (cholecalciferol) is more effective than D2
+
+### Iron
+
+**Function:** Red blood cell production, oxygen transport, energy
+**RDA:** 8mg/day (men), 18mg/day (premenopausal women), 27mg (pregnancy)
+**Deficiency:** Most common nutritional deficiency globally. Fatigue, pale skin, shortness of breath
+**Sources:** Red meat (heme iron, best absorbed), legumes, dark leafy greens (non-heme)
+**Absorption tip:** Eat vitamin C with plant iron sources; avoid coffee/tea with meals
+
+### Vitamin B12
+
+**Function:** Nerve function, DNA synthesis, red blood cells
+**RDA:** 2.4 mcg/day (adequate in most omnivores)
+**At-risk groups:** Vegans/vegetarians (no animal products), adults 50+ (absorption declines), metformin users
+**Sources:** Meat, fish, eggs, dairy, fortified foods
+**Supplement:** Vegans must supplement. Methylcobalamin preferred.
+
+### Magnesium
+
+**Function:** 300+ enzymatic reactions, muscle/nerve function, blood sugar, sleep
+**RDA:** 310-420 mg/day
+**Deficiency signs:** Muscle cramps, poor sleep, anxiety, constipation, headaches
+**Sources:** Dark chocolate, avocado, nuts, legumes, whole grains, leafy greens
+**Common depletion causes:** Stress, alcohol, processed food diets, certain medications
+
+### Calcium
+
+**Function:** Bone/teeth strength, muscle contraction, nerve signaling
+**RDA:** 1,000 mg/day (adults), 1,200 mg (women 51+, men 71+)
+**Sources:** Dairy, fortified plant milks, sardines with bones, tofu, leafy greens
+**Absorption note:** Take calcium supplements in 500mg doses max; vitamin D enhances absorption
+
+### Zinc
+
+**Function:** Immune function, wound healing, taste/smell, DNA synthesis
+**RDA:** 8mg (women), 11mg (men)
+**Deficiency signs:** Frequent illness, poor wound healing, loss of taste/smell
+**Sources:** Oysters, beef, pumpkin seeds, legumes
+**Note:** Zinc and iron compete for absorption — don't supplement both simultaneously
+
+### Omega-3 Fatty Acids
+
+**RDA:** 1.1-1.6g ALA/day; EPA+DHA 250-500mg/day for heart health
+**Sources:** Fatty fish (salmon, sardines, mackerel), walnuts, flaxseed, chia seeds
+**Supplement:** Fish oil or algae oil if intake is low (algae = vegan source)
+
+---
+
+## Reading nutrition labels
+
+**Serving size:** Everything else on the label is per serving, not per package.
+If you eat 2 servings, double all the numbers.
+
+**% Daily Value:** Based on 2,000 calorie diet.
+
+- 5% DV or less = low
+- 20% DV or more = high
+
+**Ingredients list:** Listed in order by weight (most to least).
+If sugar appears in the first 3 ingredients, the product is high in sugar.
+Watch for sugar aliases: corn syrup, fructose, dextrose, maltose, evaporated cane juice.
+
+**Added sugars:** Different from natural sugars.
+Limit to < 25g/day (women), < 36g/day (men) per AHA guidelines.
+
+---
+
+## Evidence-based dietary patterns
+
+### Mediterranean diet
+
+Consistently strongest evidence for:
+
+- Cardiovascular disease reduction
+- Cognitive decline prevention
+- Longevity
+- Diabetes prevention
+
+Core: vegetables, legumes, whole grains, olive oil, fish, moderate wine.
+Limit: red meat, processed foods, added sugars.
+
+### DASH diet (Dietary Approaches to Stop Hypertension)
+
+Proven to reduce blood pressure 8-14 mmHg.
+Core: vegetables, fruits, whole grains, low-fat dairy, lean proteins.
+Limit: sodium (<2,300mg/day), saturated fat, sweets.
+
+### Plant-forward diets
+
+Strong evidence for reduced:
+
+- Cardiovascular disease
+- Type 2 diabetes
+- Colorectal cancer
+- BMI and obesity rates
+
+Does not have to be fully vegan — reducing meat frequency, not eliminating.
+
+### What the evidence says about popular diets
+
+**Keto:** Effective short-term weight loss. Difficult to maintain. No long-term superior outcomes vs. other calorie-restricted diets.
+
+**Intermittent fasting:** Works primarily by reducing calorie intake. No metabolic magic. Effective for people who find it easier to skip meals than portion control.
+
+**Low-fat diets:** 1990s approach largely discredited for weight loss. Fat quality matters more than quantity.
+
+**Gluten-free:** Medically necessary for celiac disease (~1% of population). No proven benefit for others; often higher calorie and lower fiber than whole grain alternatives.
+
+---
+
+## Weight management — what science actually shows
+
+**The only proven mechanism:** Calorie deficit for weight loss; calorie surplus for gain.
+1 pound of fat ≈ 3,500 calories.
+500 calorie/day deficit ≈ 1 pound/week loss.
+
+**Sustainable deficit:** 500-750 calories/day below maintenance.
+Larger deficits cause muscle loss and metabolic adaptation.
+
+**TDEE (Total Daily Energy Expenditure):**
+Rough estimate: Body weight (lbs) × 15 = maintenance calories (moderately active).
+Use an online TDEE calculator for better precision.
+
+**What makes diets work:**
+
+- Calorie deficit (necessary)
+- High protein (preserves muscle, increases satiety)
+- High fiber (satiety, gut health)
+- Adequate sleep (poor sleep increases hunger hormones)
+- Reduced ultra-processed food (very easy to overconsume)
+- Consistency over weeks-months, not days
+
+**What the scale doesn't tell you:**
+Weight fluctuates 2-5 lbs daily based on water, sodium, glycogen, food weight.
+Track 7-day averages, not daily. Take monthly progress photos.
+
+---
+
+## Hydration
+
+**Water needs:** ~3.7L/day (men), ~2.7L/day (women) total from all sources.
+Roughly 8 cups of water for sedentary adults; more with exercise or heat.
+
+**Signs of dehydration:** Dark urine (aim for pale yellow), headache, fatigue, poor concentration.
+
+**Electrolytes during exercise:** For exercise > 60 minutes in heat, replace sodium, potassium.
+Sports drinks appropriate; or salt + fruit + water.
+
+**Coffee and tea:** Mild diuretic but net hydrating — count toward fluid intake.
+
+---
+
+## Food safety
+
+**Temperature danger zone:** 40-140°F (4-60°C) — bacteria multiply rapidly.
+Refrigerator: ≤40°F / Freezer: 0°F
+
+**Safe internal temperatures:**
+
+- Poultry: 165°F
+- Ground beef: 160°F
+- Whole beef/pork/lamb: 145°F (with 3-minute rest)
+- Fish: 145°F
+- Eggs: 160°F (or until yolk and white are firm)
+
+**FIFO rule:** First In, First Out — use older food before newer.
+
+**Thawing safely:** Refrigerator, cold water (change every 30 min), or microwave (cook immediately). Never on the counter at room temperature.
+
+**Cross-contamination:** Use separate cutting boards for raw meat vs. produce.
+Wash hands 20 seconds with soap before and after handling raw proteins.
+
+Sources: USDA Dietary Guidelines for Americans 2020-2025, NIH Office of Dietary
+Supplements (ods.od.nih.gov), WHO nutrition guidelines, Harvard Nutrition Source
+(hsph.harvard.edu/nutritionsource), Academy of Nutrition and Dietetics