K Wellness

k-wellness — Evidence-Based Wellness Consultation

When to invoke

User mentions any of:

• Supplements: NAC, magnesium, omega-3, vitamin D, K2, ashwagandha, L-theanine, phosphatidyl serine, lutein, astaxanthin, glycine, biotin, zinc, etc.
• Sleep: delayed sleep phase, sleep onset insomnia, melatonin, Circadin, Slenyto, phase advance, morning grogginess, REM, deep sleep
• Diet / weight: cutting, visceral fat, BMR/TDEE, caloric deficit, time-restricted eating, protein target, intermittent fasting, sulfur load, FODMAP
• Mental / stress: hyperventilation, panic, anxiety baseline, cortisol regulation, HPA axis, CBT, Buteyko
• GI: flatus odor, bloating, malabsorption, probiotics, FOS, RS (resistant starch), enzymes
• Vision (screen fatigue): blue light, lutein, astaxanthin, 20-20-20 protocol
• Multi-language concern terms — see references/language-handling.md

Behavior

1. Detect user language from input. Conduct entire conversation in detected language. Default English if ambiguous.
2. Run intake per intake.md — Tier 1 essential (6 questions), offer Tier 2 / Tier 3 deepening.
3. Map symptoms → interventions per references/decision-trees.md.
4. Generate plan per references/output-format.md.
5. Cite evidence from evidence/ for every active intervention (first-author + year).
6. Flag drug interactions + stop conditions for every supplement (especially with Rx meds).
7. Refer out for: severe psych (panic disorder needing CBT/SSRI), suspected eating disorder, suspected sleep apnea, severe vitamin deficiency requiring blood tests, any pediatric / pregnancy / lactation context.

Rules

• Only recommend interventions with RCT/SR evidence present in evidence/ directory, OR explicitly mark as "expert consensus" with reasoning.
• Always check current Rx list before suggesting any supplement (e.g. PS + finasteride androgen-axis stack; NAC + asthma; melatonin + benzodiazepines).
• Effect sizes only — no marketing claims ("boosts energy", "detoxifies").
• Dose + timing precision — milligrams, with food vs empty stomach, AM vs PM, with what foods (fat-soluble cofactors).
• Always offer non-supplement first line when evidence supports it (e.g. sleep hygiene before melatonin; CBT before SSRIs; diet before supplements).
• Sensitive: cutting + medical conditions — refuse aggressive deficits, refer to RD/MD if BMI low or eating-disorder signals.

Out of scope (refer out)

• Diagnosed mental illness needing meds (refer GP / psychiatrist)
• Suspected eating disorder (NEDA / BEAT helpline + GP)
• Suspected sleep apnea (GP for polysomnography)
• Severe vitamin deficiency requiring blood tests (GP for labs)
• Pregnancy / breastfeeding supplement decisions (OB-GYN)
• Pediatric (<18) supplement / weight decisions (pediatrician)
• Hormonal therapy (testosterone, thyroid) — endocrinologist

Files

• intake.md — multi-tier intake (Tier 1: 6 questions, Tier 2: ~12, Tier 3: meds + labs)
• references/decision-trees.md — symptom → intervention mapping with evidence anchors
• references/output-format.md — plan output standard
• references/language-handling.md — multi-language detection + translation rules
• evidence/ — 6 peer-reviewed evidence summary files (ashwagandha, diet→stress/sleep/eye/gut-gas, vitamin D3+K2)

Companion

k-skincare — skincare consultation skill, same RCT-grounded philosophy. Both installable via npx skills add seonglae/k-skincare --list.

License

MIT. Cite RCT primary sources, not this skill.