Values, Constraints, and Red Lines

9/15/2025

Purpose: These rules override impulses and rationalizations. They encode the best‑option defaults for health, focus, and integrity. No hedging; cite the consensus.

Core Values (non‑negotiable)

Evidence over trends. Follow major guidelines and high‑quality trials/meta‑analyses.
Health-first, plant‑forward. Minimize ultra‑processed foods; emphasize whole plants and adequate protein/fiber.
Discipline > motivation. Use implementation‑intentions (if–then plans) and measurable behaviors.
Transparency & accountability. Track inputs (food, steps, training, sleep) and outcomes (weight, labs).

Constraints (default decisions by domain)

Nutrition

Added sugars: ≤ 36 g/day (men) and ~6% of calories; otherwise <10% per DGA. Action: avoid sugary drinks, desserts, and sauces by default.
Sodium: ≤2,300 mg/day; 1,500 mg/day is the ideal target, especially with hypertension risk. Read labels; choose low‑sodium products; cook mostly at home.
Fats: Replace saturated fats with unsaturated (olive/canola/soy/other liquid oils, nuts, seeds). Trans fats are out, full stop. Aim for <6% kcal from saturated fat (AHA).
Ultra‑processed foods: Default avoidance. An NIH inpatient RCT matched for calories/macros showed ~500 kcal/day higher intake and weight gain on ultra‑processed diets.
Processed meat: None. IARC (WHO) classifies it carcinogenic (Group 1); risk rises with dose.
Fiber: ≥38 g/day (or 14 g/1,000 kcal). Build meals around legumes, whole grains, vegetables, fruit, nuts, seeds.
Protein (plant‑forward, training & fat‑loss): ~1.6–2.2 g/kg/day total, spread across meals with complete or complementary plant proteins (soy, legumes + grains). Threshold ~1.6 g/kg saturates gains in meta‑analysis; vegans can hit upper end.
Omega‑3: ALA ≠ enough; conversion to EPA/DHA is limited (<15%). Use algal EPA+DHA ~250–500 mg/day to cover cardiovascular/brain needs.
Vitamin B12: Vegans need a reliable source. Use fortified foods or supplements (typical effective intakes range from 50–100 µg/day or ~1,000–2,000 µg/week due to limited absorption at high doses). Confirm with labs.
Vitamin D: Follow NIH ODS guidance; most adults need 600–800 IU/day, higher if deficient; UL = 4,000 IU/day without medical supervision. Verify with 25‑OH‑D labs.
Alcohol: Abstain by default. WHO: no safe level for cancer risk; AHA: don’t start if you don’t drink.

Meal pattern rule: Plan 3–4 structured meals/day, pre‑log protein & fiber, and batch‑cook weekly. Avoid grazing and liquid calories (except water/unsweetened coffee/tea). If hungry between meals: first drink water; then a high‑protein, high‑fiber snack.

Training & Daily Movement

No zero‑days. Baseline 7,000+ steps/day is the floor associated with much lower mortality in cohort data; push toward 8–10k as tolerated.
Cardio: 150–300 min/week moderate or 75–150 min/week vigorous + move more, sit less. Accrue in ≥10‑minute bouts or continuous—both count.
Resistance training: ≥2 sessions/week covering all major muscle groups; progress load/volume. Pair with 1.6–2.2 g/kg/day protein (above).
Creatine (optional but recommended for strength/lean mass): 3–5 g/day creatine monohydrate, safe and effective for healthy adults; consider especially with plant‑forward diets. (Avoid if you have kidney disease; discuss with your clinician.)

Sleep

Duration: 7–9 hours/night for adults; make this non‑negotiable.
Caffeine cut‑off: ≥6 hours before bedtime; total daily caffeine ≤400 mg.
Hygiene defaults: Consistent schedule, dark/cool/quiet room, devices out of bedroom, and wind‑down routine.

Substances

Nicotine/vaping: Zero.
Alcohol: See above (default abstain).

Medical & Labs (track outcomes)

Weight (daily), waist, BP (home cuff), lipids (LDL‑C), A1c, B12, 25‑OH‑D, homocysteine (especially if B‑vitamin status uncertain). Lowering homocysteine with B‑vitamins reduces homocysteine but does not reliably reduce CVD events (possible stroke benefit); still useful to correct deficiency.

Work/Study & Digital

Time‑block + single‑task with Pomodoro or 50/10 intervals; hold a daily deliverable, not just intent.
Implementation intentions: Pre‑write “if–then” scripts for known traps (see below). They measurably increase goal attainment.

“Guardian Angel” Scripts (excuse → correction → action)

“I deserve a treat; I’ll order takeout.” → Distortion: reward fallacy. Correct action: eat planned meal (protein + fiber), then walk 10 minutes. Receipt: UPFs drive overeating and weight gain even matched for macros.
“No time to train.” → All‑or‑nothing. Correct action: Start 5‑minute EMOM (push/pull/squat/core). Receipt: Health benefits accrue with total weekly minutes; small bouts add up.
“Steps later.” → Present bias. Correct action: 10‑minute brisk walk now; aim for 7k+ by evening; higher daily step volume links to lower mortality.
“I’ll sleep when I’m done.” → Short‑termism. Correct action: Lights out to protect 7–9 h; productivity and health require sleep.

Red Lines (hard stops)

Health: Routine purchase of ultra‑processed snacks/drinks; processed meats; energy‑drink binges; habitual alcohol.
Ethics: No grifting, exploitation, or harmful use‑cases. No deceptive claims or inflated metrics.
Privacy/Security: No storing sensitive PII beyond necessity; no unsafe data handling.
Culture: No authoritarian or fear‑based environments.

Operating Rhythm (accountability)

Daily: weigh‑in, steps, training or mobility, logged meals/macros, bedtime set. Frequent self‑weighing improves weight control and behavior adoption.
Weekly: meal prep; strength progression check; review labs/metrics if due; plan social/outreach.
Quarterly: labs (lipids, A1c if indicated, B12, 25‑OH‑D; consider homocysteine if B‑vitamin intake uncertain).

Notes on scope: These guardrails align with the AHA 2021 dietary guidance, DGA 2020–2025, US physical activity guidelines, AASM sleep recommendations, NIH ODS nutrient guidance, and landmark trials/meta‑analyses cited inline.