Your Personalized Longevity Protocol

What this feature does

The Protocol Generator is a personalized wizard that creates your complete longevity protocol based on your goals, current fitness level, and preferences. It automatically sets up your habits, workouts, supplements, and sleep schedule in one streamlined process.

How it helps you

Get personalized recommendations based on your diet status and engagement level
Save time by configuring multiple areas of your protocol at once
Receive evidence-based recommendations aligned with longevity principles
Stay flexible - customize any step before applying
One-click setup - apply your entire protocol instantly

How to Use This Feature

Step 1: Access the Protocol Generator

When you first complete onboarding (name, birth year, sex), you'll be automatically directed to the Protocol Generator
Or navigate to the Protocol tab and tap the "Generate Protocol" button

Step 2: Select Your Diet Status

Choose the option that best describes your current state:
- Overweight
- Underweight
- Optimal/Suboptimal
- Ideal
Tap "Next" to continue

Step 3: Choose Your Engagement Level

Select how many hours per week you want to dedicate to your longevity protocol:
- Minimal (2-3 hours/week)
- Basic (3-5 hours/week)
- Extended (5-7 hours/week)
- Advanced (7-10 hours/week)
- Sport/Performance (10+ hours/week)
Tap "Next"

Step 4: Assess Your Training Readiness

Select your current activity level:
- Inactive - Just starting out
- Lightly Active - Some regular activity
- Recreationally Active - Regular exercise routine
- Trained - Advanced fitness level
This filters available activities to match your readiness level
Tap "Next"

Step 5: Review Activity Targets

Review the recommended weekly targets for:
- Resistance training (sessions per week)
- Zone 2 cardio (sessions per week)
- Norwegian 4×4 intervals (sessions per week)
- Mobility/stretching (sessions per week)
- Daily steps (steps per day)
You can adjust these targets if needed
Tap "Next"

Step 6: Schedule Your Workouts (Optional)

Choose whether to schedule your workouts now or later
If scheduling:
- For each workout session, select which days of the week
- Set a specific time (e.g., 08:00)
- Repeat for all workout sessions
Or tap "Skip" to schedule later

Step 7: Configure Healthy Eating Habits

Browse available healthy eating habit templates
Toggle habits on/off based on what you want to track
Tap "Next" when done

Step 8: Set Up Sleep Settings

Set your preferred wake-up time
Set your preferred bedtime
Enable/disable bedtime reminders
Set reminder timing (how many minutes before bedtime)
Tap "Next"

Step 9: Configure Sleep Habits

Browse sleep habit templates
Enable habits you want to adopt
For habits like "Last Meal Timing," set how many hours before sleep
Tap "Next"

Step 10: Add Stress Management Habits

Browse stress management habit templates
Enable habits you want to track
Tap "Next"

Step 11: Add Supplements (Optional)

Browse the supplement library
Enable supplements you want to track
Set start dates for each supplement
Supplements are automatically organized into time sections (e.g., "With Breakfast", "Before Sleep")
Tap "Next" when done

Step 12: Review & Apply

Review all your selections in the summary
If you're overwriting existing settings, you'll see a confirmation dialog
Tap "Apply" to create your complete protocol
Wait for the system to apply all changes

Step 13: Success

You'll see a success screen confirming your protocol is ready
Tap "Go to Home" to start using your personalized protocol