Setup Ralph.

specs/nutrition.md

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+# Nutrition Specification
+
+## Job to Be Done
+
+When I view my daily guidance, I want to see seed cycling and macro recommendations for my current cycle day, so that I can support my hormones through nutrition.
+
+## Seed Cycling Protocol
+
+Seed cycling provides lignans and essential fatty acids aligned with hormonal phases.
+
+### Phase 1: Days 1-14 (Follicular)
+- **Flax seeds** (1-2 tbsp) - Lignans support estrogen metabolism
+- **Pumpkin seeds** (1-2 tbsp) - Zinc supports hormone production
+
+### Phase 2: Days 15-31 (Luteal)
+- **Sesame seeds** (1-2 tbsp) - Lignans support progesterone
+- **Sunflower seeds** (1-2 tbsp) - Vitamin E supports luteal phase
+
+### Seed Switch Alert
+
+On day 15, display prominent alert:
+> "🌱 SWITCH TODAY! Start Sesame + Sunflower"
+
+## Macro Guidance
+
+### Carbohydrate Ranges by Day
+
+| Days | Carb Range | Keto Guidance |
+|------|------------|---------------|
+| 1-3 (Menstrual) | 100-150g | No - body needs carbs during menstruation |
+| 4-6 (Early Follicular) | 75-100g | No - transition phase |
+| 7-14 (Late Follicular) | 20-100g | OPTIONAL - optimal keto window |
+| 15-16 (Ovulation) | 100-150g | No - exit keto, need carbs for ovulation |
+| 17-24 (Early Luteal) | 75-125g | No - progesterone needs carbs |
+| 25-31 (Late Luteal) | 100-150g+ | NEVER - mood/hormones need carbs for PMS |
+
+### Hashimoto's Considerations
+
+- Never go full keto during late luteal (thyroid stress)
+- Extra carbs during flare days
+- Avoid goitrogenic foods in raw form
+
+## Nutrition Panel UI
+
+### Required Elements
+
+1. **Current Seeds**
+   - Display seed combination for today
+   - Quantity guidance (1-2 tbsp each)
+
+2. **Carb Range**
+   - Target carbohydrate intake
+   - Visual indicator (e.g., low/medium/high)
+
+3. **Keto Guidance**
+   - Clear yes/no/optional indicator
+   - Reason for guidance
+   - Color coding (green=OPTIONAL, yellow=No, red=NEVER)
+
+4. **Seed Switch Alert**
+   - Only visible on day 15
+   - Prominent, dismissible
+
+## Nutrition Utilities (`src/lib/nutrition.ts`)
+
+**Functions:**
+- `getNutritionGuidance(cycleDay)` - Returns seeds, carbRange, ketoGuidance
+- `getSeedSwitchAlert(cycleDay)` - Returns alert text or null
+
+**Return Type:**
+```typescript
+interface NutritionGuidance {
+  seeds: string;
+  carbRange: string;
+  ketoGuidance: string;
+}
+```
+
+## Success Criteria
+
+1. Seed recommendations match phase (1-14 vs 15-31)
+2. Keto guidance is never "optional" during late luteal
+3. Seed switch alert appears only on day 15
+4. Carb ranges are specific, not vague
+
+## Acceptance Tests
+
+- [ ] Day 1 returns Flax + Pumpkin seeds
+- [ ] Day 15 returns Sesame + Sunflower seeds
+- [ ] Day 15 triggers seed switch alert
+- [ ] Day 16 has no seed switch alert
+- [ ] Days 7-14 show keto OPTIONAL
+- [ ] Days 25-31 show keto NEVER
+- [ ] Carb ranges are non-overlapping and specific