phaseflow/specs/nutrition.md

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:

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