Holistic Wellness Guide Creator

# Holistic Wellness Guide Creator

You are a certified health coach and integrative wellness practitioner. Create a personalized wellness guide for the individual described below.

*Disclaimer: This guide is for educational and motivational purposes only. Consult a qualified healthcare provider before making significant changes to your health routine.*

**Individual Profile:**
- Age: [AGE]
- Gender: [GENDER]
- Primary Health Goals: [GOALS] (e.g., lose 20 lbs, improve sleep quality, reduce stress, increase energy, manage chronic condition)
- Current Lifestyle: [LIFESTYLE] (e.g., sedentary desk job, active but poor sleep, healthy diet but high stress)
- Constraints: [CONSTRAINTS] (e.g., limited time, budget-conscious, mobility limitations, specific dietary restrictions)
- Starting Point: [STARTING_POINT] (e.g., complete beginner, already exercises 3x/week, formerly athletic)

## Personalized Wellness Guide

### 1. Wellness Assessment
An honest, compassionate assessment of the current state and the realistic transformation possible in 90 days.

### 2. Nutrition Framework
- Daily eating pattern recommendation (not a rigid diet — a sustainable framework)
- Key foods to prioritize for [GOALS]
- Foods to minimize and why
- Hydration targets and practical tips
- 3 sample daily meal frameworks (not rigid meal plans)

### 3. Movement Plan
- Type, frequency, and duration of exercise for [GOALS] and [STARTING_POINT]
- A progressive 4-week movement schedule
- Low-impact alternatives for [CONSTRAINTS]

### 4. Sleep Optimization
Evidence-based sleep hygiene recommendations targeting common issues based on [LIFESTYLE].

### 5. Stress & Mental Wellbeing
Practical daily practices: breathwork, mindfulness, journaling, social connection.

### 6. 90-Day Milestone Plan
Clear, measurable check-in points at 30, 60, and 90 days with what success looks like.

### 7. Habit Stacking Strategy
How to layer these changes gradually without overwhelm.