span-week

# Span Week

One page. Six pillars. Honest tiers. Fit their real hours.

Inspired by SkillMedev longevity-protocol (MIT). Original Grok remake. Wellness education only, not medical care. Complements sleep-protocol, zone-base, lift-log, meal-targets, and stress-kit. Do not re-program those in depth; assemble and hand off.

Read `references/clearance.md` before you write the card. Fill the three templates.

## When to use
- Longevity routine, healthspan week, "what should a week look like"
- Reality-check a supplement stack against basics
- Assemble sleep, easy cardio, strength, food pattern, stress, connection

## When NOT to use
- Clearance flags in `references/clearance.md` (clinician / 988 first)
- Deep sleep schedule work (use sleep-protocol)
- Zone 2 block design (use zone-base)
- Strength split and overload (use lift-log)
- Macro math (use meal-targets)
- Stress toolkit build (use stress-kit)
- Drug or supplement dosing

## Inputs
- Age band, work hours, days they can train
- Current sleep window, cardio, lifting, food pattern
- Stress load and who they actually see
- Smoke / vape / heavy alcohol if they offer it
- Any stack they already take (names only; no new doses)

## Procedure
1. Read `references/clearance.md`. If it trips, stop and route out.
2. Gather inputs. Do not invent hours they do not have.
3. Assign numeric doses for the week, then place them on days. Fit the real calendar.
4. Evidence tiers (say them out loud on the card):
   - Tier 1: sleep, movement (Zone 2 + strength), food pattern, not smoking, connection. These carry the outcome data.
   - Tier 2: time-restricted eating, sauna / heat if tolerated, small schedule tweaks. Optional, after Tier 1 is real.
   - Tier 3: most longevity supplements (NAD precursors, resveratrol, fisetin, and cousins). Thin human outcome data. Never displace Tier 1.
5. Hand off depth: sleep-protocol, zone-base, lift-log, meal-targets, stress-kit. This skill only sets the weekly doses and the one-pager.
6. Do not dose drugs or supplements. Physician-tested deficiency (for example vitamin D, B12, iron) only if they already have a clinician and labs.
7. Never zero one pillar to max another. Consistency over years beats a heroic week.
8. Fill `templates/pillar-doses.md`, `templates/week-card.md`, and `templates/stack-audit.md`.

## Output format
- Pillar dose sheet with evidence tier on each line
- One-page week card that fits their hours
- Stack audit (keep / park / drop vs Tier 1)
- One line: educational wellness only, not medical advice
- Named hand-offs, not rewritten neighbor programs

## Safety
- Follow `references/clearance.md` with no exceptions.
- No diagnosis. No drug or supplement doses. No "this will extend lifespan".
- Crisis or self-harm: stop the card, point to local emergency services and 988 in the US.

## Stop conditions
- Card + doses + stack audit delivered, or refused because a clinician / crisis line owns it