Research Improvement Process
Framework for reviewing and enhancing wellness topic pages.
## 📖 The Story
[Create a narrative showing someone who tried to change everything at once and failed vs someone who followed a systematic process. Show the value of structured improvement]
## 🧠 The Science
The Science of Behavior Change
Habit Formation
- How habits are built (cue-routine-reward)
- Timeline for automaticity (66 days average)
Change Psychology
- Stages of change model
- Why willpower isn't enough
Systems vs. Goals
- Why systems outperform goals
- Building identity-based habits
## 🚶 Journey
The Improvement Timeline
Phase 1: Assessment (Week 1-2)
- Complete baseline evaluations
- Identify patterns and priorities
- What to expect: Clarity and direction
Phase 2: Planning (Week 2-3)
- Set specific goals
- Design action plan
- What to expect: Motivation and focus
Phase 3: Implementation (Month 1-3)
- Execute the plan
- Track progress
- What to expect: Initial results, some setbacks
Phase 4: Refinement (Month 3+)
- Adjust based on feedback
- Optimize and expand
- What to expect: Sustainable change
## 📸 What It Looks Like
Example Improvement Processes
Example 1: Sleep Improvement
- Week 1: Baseline sleep tracking
- Week 2: Consistent wake time
- Week 3: Evening routine
- Week 4: Environment optimization
Example 2: Nutrition Improvement
- Week 1: Food diary
- Week 2: Protein at each meal
- Week 3: Add vegetables
- Week 4: Meal timing
## 🚀 Getting Started
Your Improvement Process
Step 1: Choose ONE area
- Pick your highest-priority pillar
Step 2: Define success
- What does improvement look like?
Step 3: Identify ONE habit
- The smallest action that moves you forward
Step 4: Design the trigger
- When and where will you do it?
Step 5: Track and adjust
- Review weekly, adjust as needed
## 🔧 Troubleshooting
Common Improvement Problems
"I keep falling off track"
- Habit too big (make it smaller)
- No clear trigger (add one)
- Environment working against you (redesign it)
"I'm not seeing results"
- Too soon (give it 4-8 weeks)
- Wrong metric (measure behavior, not just outcome)
- Wrong priority (reassess)
"I lost motivation"
- Relying on motivation (build systems instead)
- No celebration (add rewards)
- Isolated effort (find accountability)
## ❓ Common Questions
Q: How do I know what to work on first? A: Take assessments and start with lowest score OR the pillar affecting others most.
Q: How long should I focus on one area? A: Until it's habitual (usually 6-12 weeks) before adding another focus.
Q: What if I fail? A: Failure is data. Analyze what happened and adjust. Never two misses in a row.
Q: How do I stay motivated long-term? A: Shift from motivation to identity. You're someone who [does the behavior].
## ✅ Quick Reference
Improvement Process Checklist
| Phase | Key Actions |
|---|---|
| Assess | Complete pillar assessments |
| Prioritize | Choose ONE focus area |
| Plan | Define habit + trigger |
| Execute | Start small, track daily |
| Review | Weekly check-ins |
| Adjust | Modify based on data |
| Expand | Add next focus when ready |
Page-by-Page Process
┌──────────────────────────────────────────────────────────────────┐
│ For Each Page: │
│ │
│ 0. SCOPE → What SHOULD this topic cover? │
│ Define the ideal scope based on │
│ name, purpose, and audience needs │
│ │
│ 1. REVIEW → What do we currently have? │
│ │
│ 2. IDENTIFY GAPS → Compare scope vs current = gaps │
│ │
│ 3. DISCUSS → For each gap: │
│ • Add basic context here? (small) │
│ • Add deeper section here? (medium) │
│ • Needs its own page? (large) │
│ │
│ 4. RESEARCH → Find info + sources for gaps │
│ │
│ 5. ENHANCE → Deepen existing content with more science │
│ │
│ 6. UPDATE → Write the content: │
│ • Fill gaps on this page │
│ • Create/update other pages if needed │
│ │
│ 7. LINK → Cross-reference related topics properly │
│ │
│ 8. CITE → Add proper DOI links and citations │
│ │
│ 9. NEXT → Move to next page │
└──────────────────────────────────────────────────────────────────┘
Step 0: Defining Scope
For each topic, answer these questions:
| Question | Purpose |
|---|---|
| What is this topic? | Core definition |
| Why does it matter? | Relevance to health/goals |
| What should someone understand after reading? | Learning outcomes |
| What sub-topics fall under this umbrella? | Coverage boundaries |
| What's adjacent but belongs elsewhere? | Scope limits |
| Who is the audience? | Depth calibration |
Gap Size Decision Framework
For each identified gap, categorize and decide:
| Size | Criteria | Action |
|---|---|---|
| Small | Simple concept, 1-2 paragraphs | Add a note or brief mention on current page |
| Medium | Important concept, needs explanation | Add a new section on current page |
| Large | Complex topic, could stand alone | Create/update separate page + link to it |
Quality Checklist
Before marking a page complete, verify:
Content
- All scope items covered (at least basic context)
- Science explained clearly (mechanisms, not just facts)
- Practical application included
- Common questions addressed
- Areas of scientific debate noted
Structure
- Follows template (Story → Science → Practical → Takeaways)
- Mermaid diagrams for processes/relationships
- Tabs for comparisons or options
- Collapsible sections for reference content
- "For Mo" admonitions where relevant
Sources
- All claims have citations
- DOI links included (not just "PMC 2022")
- Evidence tiers assigned (A/B/C/D)
- Mix of primary research and expert sources
Connections
- Links to related topics in same pillar
- Cross-pillar connections noted
- Adjacent topics referenced (with links)
Citation Format
Inline Citation
Research shows protein needs increase with age ([Morton et al., 2018](https://doi.org/10.1136/bjsports-2017-097608)).
Sources Section Citation
**Morton RW, Murphy KT, McKellar SR, et al.** A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. *Br J Sports Med*. 2018;52(6):376-384.
DOI: [10.1136/bjsports-2017-097608](https://doi.org/10.1136/bjsports-2017-097608) | [PubMed](https://pubmed.ncbi.nlm.nih.gov/28698222/)
— 
Progress Tracking
Nutrition Pillar
| Page | Scope | Review | Gaps | Research | Update | Link | Cite | Status |
|---|---|---|---|---|---|---|---|---|
| macronutrients | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete |
| protein | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| carbohydrates | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| fats | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| micronutrients | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete |
| vitamins | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| minerals | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| gut-health | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (rewritten) |
| meal-timing | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (rewritten) |
| supplements | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (10-page folder) |
| practical/ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (5-page folder) |
| hydration | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (enhanced) |
| digestion | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (enhanced) |
| blood-sugar | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (enhanced) |
| metabolism | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (enhanced) |
| digestive-issues | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (enhanced with IBD, H. pylori, diverticular, gastroparesis, candida) |
| food-sensitivities/ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (5-page folder) |
Goals Section (/docs/goals/)
| Page | Scope | Review | Gaps | Research | Update | Link | Cite | Status |
|---|---|---|---|---|---|---|---|---|
| index (understanding-goals) | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | ✅ | Complete (new page) |
| eating-for-goals | ✅ | ⬜ | ⬜ | ⬜ | ⬜ | ⬜ | ⬜ | Needs Revisit (align with 7 goal categories) |
| movement-for-goals | ⬜ | ⬜ | ⬜ | ⬜ | ⬜ | ⬜ | ⬜ | Not started (future) |
Movement Pillar
| Page | Scope | Review | Gaps | Research | Update | Link | Cite | Status |
|---|---|---|---|---|---|---|---|---|
| (to be added) |
Macronutrients Scope (Detailed)
Page 1: macronutrients.md (Overview)
Purpose: Introduction to macros as a concept, cross-cutting topics, how they relate
Topics to Cover:
| Topic | Description |
|---|---|
| What are macronutrients | Definition, why "macro" |
| Calories per gram | Protein: 4, Carbs: 4, Fat: 9, Alcohol: 7 |
| Energy balance | Calories in vs out fundamentals |
| Thermic Effect of Food (TEF) | Protein: 20-30%, Carbs: 5-10%, Fat: 0-3% |
| Hormonal responses | Insulin, glucagon, incretin hormones |
| Appetite hormones | Ghrelin, GLP-1, PYY |
| Metabolic flexibility | Ability to switch between fuel sources |
| Alcohol as 4th macro | Metabolism, effects beyond calories |
| Bioavailability overview | Why absorption varies by source |
| Macro ratios by goal | General guidelines + goal adjustments |
| The nutrition hierarchy | Calories → Protein → Food quality → Ratios |
| How macros work together | Synergy, balance |
| Quick comparison table | Side-by-side of all 3 macros |
Links to: protein.md, carbohydrates.md, fats.md
Page 2: protein.md
Purpose: Deep dive on protein - the building macro
Topics to Cover:
| Topic | Description |
|---|---|
| What protein does | Building, repair, enzymes, hormones, immune |
| Amino acids | 20 total, 9 essential, conditionally essential |
| Complete vs incomplete | Animal vs plant, combining proteins |
| Protein quality scores | PDCAAS, DIAAS - what they measure, scores |
| Bioavailability | How well different proteins are absorbed |
| Requirements by population | Sedentary, active, athletes, elderly, fat loss |
| Protein timing & distribution | Per-meal targets (20-40g), meal frequency |
| Leucine threshold | ~2.5g trigger for muscle protein synthesis |
| Muscle protein synthesis | How protein triggers MPS, refractory period |
| Absorption rates | Fast (whey) vs slow (casein) proteins |
| Nitrogen balance | How body maintains protein equilibrium |
| Protein turnover | Constant breakdown & rebuilding |
| Protein and satiety | Why protein keeps you full |
| Plant vs animal protein | Bioavailability, leucine, practical tips |
| Protein digestion | Stomach → small intestine → amino acids/peptides |
| Protein myths | Kidney damage, bone health, "too much" |
| Best protein sources | Food list with protein content |
Page 3: carbohydrates.md
Purpose: Deep dive on carbohydrates - the energy macro
Topics to Cover:
| Topic | Description |
|---|---|
| What carbs do | Energy, brain fuel, glycogen, protein sparing |
| Carb chemistry basics | Mono-, di-, polysaccharides |
| Simple carbohydrates | Glucose, fructose, galactose, sucrose, lactose |
| Complex carbohydrates | Starches, how they differ |
| Fiber | Soluble vs insoluble, fermentation, SCFAs |
| Resistant starch | Carbs that act like fiber |
| Glycogen | Muscle & liver storage, capacity, depletion |
| Brain and glucose | Why brain needs ~120g/day |
| Gluconeogenesis | Making glucose from protein/fat when carbs low |
| Glycemic index/load | Basics (link to blood-sugar.md for deep dive) |
| Carb timing | Around exercise, activity levels |
| Carb digestion | Amylase, brush border enzymes, GLUT transporters |
| Carb myths | "Carbs make you fat", "all carbs are bad" |
| Best carb sources | Whole food sources list |
Page 4: fats.md
Purpose: Deep dive on fats - the essential macro
Topics to Cover:
| Topic | Description |
|---|---|
| What fats do | Energy, hormones, cells, brain, vitamins |
| Fat chemistry basics | Fatty acids, triglycerides, saturation |
| Saturated fats | What they are, sources, current evidence |
| Monounsaturated (MUFAs) | What they are, sources, benefits |
| Polyunsaturated (PUFAs) | Omega-3, omega-6, essential fatty acids |
| Omega-3 vs omega-6 | Ratio, why it matters, modern imbalance |
| EPA & DHA | What they do, sources, requirements |
| Trans fats | What they are, why avoid, where they hide |
| Cholesterol | Dietary vs blood, current understanding |
| Fat-soluble vitamins | A, D, E, K - why fat needed |
| Fat and hormones | Testosterone, estrogen, why not too low |
| MCTs | Medium-chain triglycerides, unique properties |
| Ketogenesis | Making ketones from fat (low-carb) |
| Fat digestion | Bile, lipase, micelles, chylomicrons |
| Cooking with fats | Smoke points, which to use when |
| Fat myths | "Fat makes you fat", saturated fat debates |
| Best fat sources | Healthy fats food list |
Promises Tracker
When we link to an adjacent page, we're making a promise that the linked page will deliver that content. This section tracks all promises made from improved pages to pages not yet improved.
How to Use This Tracker
- When improving a page, add any new outbound links to this tracker
- When improving a target page, check what promises were made and ensure they're fulfilled
- Mark promises as ✅ when the target page delivers the promised content
Promises to: blood-sugar.md ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| carbohydrates.md | Detailed glycemic management strategies | ✅ |
| carbohydrates.md | Glycemic index, glucose management | ✅ |
Summary: blood-sugar.md now covers:
- ✅ Glycemic Index (GI) - detailed explanation with categories, factors that affect GI
- ✅ Glycemic Load (GL) - formula, daily targets, watermelon vs bread example
- ✅ Blood glucose regulation (insulin, glucagon, other hormones)
- ✅ Postprandial glucose - targets, CVD risk connection
- ✅ Dawn phenomenon - morning blood sugar rise, management strategies
- ✅ Reactive hypoglycemia - sugar crash cycle, symptoms, prevention
- ✅ The 73% solution - food order research for flattening glucose curve
- ✅ Practical strategies - tabs for food choices, meal composition, timing, movement
- ✅ Testing and monitoring - standard tests and CGM insights
- ✅ Insulin resistance - progression, signs, reversibility
Promises to: digestion.md ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| micronutrients.md | How nutrients are absorbed | ✅ |
| gut-health.md | Mechanical and chemical digestion process | ✅ |
Summary: digestion.md now covers:
- ✅ Mechanical digestion (chewing, stomach churning, peristalsis)
- ✅ Chemical digestion (enzymes, stomach acid, bile)
- ✅ Nutrient absorption process (where each nutrient is absorbed)
- ✅ Digestion timeline (how long food takes to digest)
- ✅ Cephalic phase digestion
- ✅ Migrating Motor Complex (MMC)
- ✅ Factors affecting digestion (age, stress, medications)
- ✅ Detailed enzyme tables (pancreatic, brush border)
- ✅ Bile mechanics and enterohepatic circulation
- ✅ Villi/microvilli structure
Promises to: digestive-issues.md ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| gut-health.md | SIBO coverage (symptoms, testing, treatment) | ✅ |
| gut-health.md | Candida/yeast overgrowth coverage | ✅ |
| gut-health.md | Other gut conditions | ✅ |
Summary: digestive-issues.md now covers:
- ✅ SIBO: symptoms, breath testing, treatment protocols (rifaximin, herbal), prevention
- ✅ Candida: what it is, evidence-based perspective on controversy, when to suspect, practical approach
- ✅ IBS: types (IBS-D, IBS-C, IBS-M), Rome IV criteria, evidence-based treatments
- ✅ IBD (Crohn's/UC): overview, 2024 AGA nutrition guidelines, flare vs remission management
- ✅ H. pylori: symptoms, treatment, supportive diet
- ✅ Diverticular disease: prevention (high fiber), flare management (low fiber), myths busted
- ✅ Gastroparesis: causes, symptoms, stepped diet approach
- ✅ GERD: triggers, management, PPI considerations
- ✅ Dysbiosis: causes, signs, restoration strategies
- ✅ Leaky gut: causes, associated conditions, healing interventions
- ✅ Low-FODMAP diet: full protocol with elimination, reintroduction, personalization
- ✅ When to see a doctor: red flags clearly outlined
Promises to: food-sensitivities/ ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| gut-health.md | FODMAPs explained in detail | ✅ |
| gut-health.md | Intolerances and elimination diets | ✅ |
| digestive-issues.md | "Identifying problematic foods" | ✅ |
| digestive-issues.md | Detailed gluten sensitivity and elimination protocols (from celiac section) | ✅ |
Summary: food-sensitivities/ folder (5 pages) now covers:
- ✅ FODMAPs: full explanation, Monash categories, low-FODMAP protocol →
elimination-diet.md - ✅ Food intolerances vs allergies vs sensitivities: clear definitions, spectrum diagram, IgE vs non-IgE →
index.md - ✅ Lactose intolerance: mechanism, genetic variations, lactase persistence, management →
common-intolerances.md - ✅ Fructose malabsorption: mechanism, GLUT5 capacity, symptom triggers →
common-intolerances.md - ✅ Histamine intolerance: "histamine bucket" concept, DAO enzyme, comprehensive food lists, management →
common-intolerances.md - ✅ Non-celiac gluten sensitivity (NCGS): Salerno criteria, fructan debate (2018 landmark study), diagnosis algorithm →
gluten-sensitivity.md - ✅ Elimination diet protocol: 3-phase approach (prep, elimination, reintroduction), multiple protocols (6-FED, comprehensive, low-FODMAP, AIP) →
elimination-diet.md - ✅ Reintroduction process: systematic testing, interpretation, tracking →
elimination-diet.md - ✅ Testing options: valid tests (breath, skin prick) vs questionable tests (IgG controversy) →
index.md - ✅ Food chemicals: salicylates (AERD), oxalates, amines, glutamates, sulfites, FAILSAFE diet →
food-chemicals.md
Promises to: hydration.md ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| minerals.md | Electrolytes and fluid balance | ✅ FULFILLED |
Summary: hydration.md now covers:
- ✅ Water requirements - Lines 165-187 (with individual variation factors)
- ✅ "8 glasses" myth debunked - Lines 189-220
- ✅ Electrolytes: sodium, potassium, magnesium - Lines 271-314 (enhanced tab)
- ✅ Signs of dehydration - Lines 75-116 (tabs with cognitive research)
- ✅ Signs of overhydration (hyponatremia) - Lines 122-162 (dedicated section)
- ✅ Hydration for exercise - Lines 247-289 (with sweat rate variability)
- ✅ Practical strategies - Lines 225-340
- ✅ Myths vs Facts - Lines 355-367 (visible section)
Promises to: meal-timing.md ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| protein.md | When to eat protein (timing strategies) | ✅ |
| carbohydrates.md | Carb timing strategies | ✅ |
| macronutrients.md | When to eat (general timing) | ✅ |
| digestion.md | MMC optimization, meal spacing for gut health | ✅ |
Summary: meal-timing.md now covers:
- ✅ Protein timing: per-meal distribution (20-40g), leucine threshold, around exercise, before sleep (casein)
- ✅ Carb timing: pre/post workout, glycogen replenishment, 4:1 CHO:PRO ratio
- ✅ Meal frequency: 3 vs 6 meals research (no metabolic difference)
- ✅ Intermittent fasting: TRE (16:8, 14:10, 18:6, OMAD), IF (5:2, ADF), extended fasting
- ✅ Circadian eating: chrononutrition, chronotype differences (larks vs owls)
- ✅ Pre/post workout nutrition with specific recommendations
- ✅ MMC and meal spacing: 90-120 min cycles, 3-4h gaps, SIBO connection
- ✅ Late night eating effects
- ✅ Breakfast debate (nuanced view)
- ✅ The "anabolic window" reality check
Promises to: supplements/ ✅ FULFILLED
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| fats.md | Fish oil and omega-3 supplementation | ✅ |
| protein.md | Protein powders and BCAAs | ✅ |
| gut-health.md | Probiotic and prebiotic supplements | ✅ |
| vitamins.md | When and what to supplement | ✅ |
| minerals.md | When food isn't enough | ✅ |
| digestion.md | Digestive enzymes, betaine HCl supplements | ✅ |
Summary: supplements/ folder (10 pages) now covers:
- ✅ When supplements make sense (and when they don't) →
index.md - ✅ Omega-3s: fish oil, algae oil, EPA/DHA ratios, quality markers →
essential.md - ✅ Protein powders: whey, casein, plant proteins, when to use →
sports-nutrition.md - ✅ BCAAs: do you need them (probably not if eating enough protein) →
sports-nutrition.md - ✅ Probiotics: strain selection, CFU counts, quality markers →
digestive.md - ✅ Prebiotics: supplement forms vs food →
digestive.md - ✅ Vitamin/mineral supplements: quality markers, forms to choose →
vitamins-minerals.md - ✅ Digestive enzymes: When needed, types, how to use →
digestive.md - ✅ Betaine HCl: For low stomach acid, how to use safely →
digestive.md - ✅ Third-party testing and quality assurance →
index.md - ✅ Red flags in supplement marketing →
index.md - ✅ CLA and weight management →
weight-management.md - ✅ Adaptogens (Ashwagandha, Rhodiola) →
sleep-stress.md - ✅ Immune support (Elderberry, Echinacea, Turmeric) →
immunity-herbal.md - ✅ Joint/bone health (Glucosamine, Collagen) →
joint-bone.md - ✅ Heart/brain health (CoQ10, Lion's Mane) →
heart-brain.md
Promises to: metabolism.md
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| macronutrients.md | Energy expenditure, metabolic rate (implicit from TEF discussion) | ✅ FULFILLED |
| blood-sugar.md | How glucose is processed and used for energy | ✅ FULFILLED |
Summary: metabolism.md should cover:
- ✅ Components of energy expenditure (BMR, TEF, NEAT, EAT) - Lines 339-506
- ✅ What affects metabolic rate - Lines 365-419 (factors + age-related decline)
- ✅ Metabolic adaptation (adaptive thermogenesis) - Lines 508-616 (major section with studies)
- ✅ "Boosting" metabolism - what works and what doesn't - Lines 746-792 (Myths vs Facts)
- ✅ Metabolic health markers - Lines 727-742 (biomarkers table)
- ✅ Glucose metabolism and energy processing - Lines 103-175 (Carbohydrate Metabolism tab)
Promises to: practical/ ✅ COMPLETE
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| (multiple pages) | Practical eating strategies, meal prep, implementation | ✅ |
Summary: practical/ folder now covers (5 pages):
- ✅ index.md - Core principles, behavior change hierarchy, hand portions, plate method
- ✅ grocery-shopping.md - Lists, budget strategies, unit pricing, seasonal produce, cheap protein table
- ✅ food-labels.md - Reading labels, %DV rules, hidden sugars, NOVA classification, UPF identification
- ✅ meal-prep.md - Three approaches (minimal/batch/full), templates, batch cooking schedules
- ✅ eating-situations.md - Restaurants, social eating, travel, damage control mindset
Promises to: eating-for-goals.md ⚠️ NEEDS REVISIT
| Promised From | Promise (What User Expects to Find) | Fulfilled? |
|---|---|---|
| (goals section) | Goal-specific nutrition aligned with 7 goal categories | ⚠️ Partial |
Current status: Page exists with content but needs to be restructured to align with the 7 goal categories defined in understanding-goals.md:
- Body & Composition
- Performance & Energy
- Health & Longevity
- Mind & Mood
- Life Stages & Reproduction
- Recovery & Healing
- Values & Practical Life
Current content (to be reorganized):
- Fat loss, muscle gain, body recomposition → Body & Composition
- Endurance, strength, performance → Performance & Energy
- Longevity → Health & Longevity
- (Missing) → Mind & Mood nutrition
- (Missing) → Life Stages nutrition
- (Missing) → Recovery nutrition
- (Missing) → Values-based eating
Location: Moved from /wellness/nutrition/ to /goals/body-composition/.md
Promise Fulfillment Checklist
When improving a target page, verify:
- All promises from source pages are addressed
- Content depth matches what was implied by the link
- Bidirectional links work (target links back to source where relevant)
- Mark promises as ✅ in tracker above
💡 Key Takeaways
Essential Insights
- One thing at a time - Focus beats multitasking for change
- Systems beat goals - Build processes, not just targets
- Small beats big - Tiny habits compound into transformation
- Environment beats willpower - Design your surroundings for success
- Identity beats behavior - Become the person who does the thing
This document tracks our systematic improvement of the wellness research.