Health & Longevity

For people building a lasting health practice: train, eat, sleep, and move with intent. — built in-house by Skill Me.

Reach for this when you want a health routine that holds up over years, not a 6-week crash plan. It builds a foundation of strength and Zone 2 aerobic conditioning, then layers in nutrition, sleep, mobility, and injury-resilient movement - and helps you read your own bloodwork so you walk into the doctor with the right questions. Use it to assemble a complete weekly routine or to fix the one pillar that's slipping. General wellness education only, not a substitute for professional medical advice.

⭐ If this is useful, star the repo — it's how we gauge what to build next.

Install

  • From the catalog: skillme.dev/pack/health-and-longevity — install the whole pack into Claude in one step.
  • With the skills CLI: npx skills add SkillMedev/health-and-longevity
  • Manually: copy any skills/<slug>/SKILL.md into your Claude skills directory.

Skills in this pack

  • Bloodwork Explainer — Translates common lab panels - CBC, CMP, lipid panel, thyroid, hormones, HbA1c - into plain language, flags values against the lab's own reference ranges, and produces a prioritized question list to bring to a physician.
  • Nutrition Planner — Sets personal nutrition targets - protein at 1.6-2.2 g/kg, a calorie budget from goal and activity, fiber and hydration floors - and a repeatable meal structure with a review-and-adjust protocol for fat loss, muscle gain, or maintenance.
  • Strength Training Plan — Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle - designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells.
  • Injury Prehab — Designs targeted prehab routines - sets, reps, and weekly placement - that build resilience at the four most common failure zones: shoulders, knees, lower back, and hips, matched to the user's training program.
  • Mobility Routine — Builds a 10-15 minute daily floor-based mobility routine for desk workers, targeting the four zones sitting predictably stiffens - hips, thoracic spine, shoulders/neck, and ankles - with exact holds, reps, and a sequenced routine card.
  • Sleep Optimizer — Builds a personalized sleep protocol - a fixed wake time held within 30 minutes daily, a chronotype-aligned sleep window, a light-exposure plan, environment settings, evening input rules, and a scripted wind-down routine - from a baseline assessment.
  • Longevity Protocol — Assembles an evidence-tiered weekly longevity routine across the four pillars with the strongest healthspan data - sleep, zone 2 aerobic work, strength training, and dietary pattern - plus stress and connection, delivered as a filled weekly template with honest evidence labels.
  • Zone 2 Cardio Plan — Use when someone asks to build a steady-state cardio plan, train an aerobic base or Zone 2, structure easy or endurance weekly cardio, train by heart-rate zones, or improve resting heart rate, VO2, or endurance.

License

MIT — see LICENSE. Skills are portable SKILL.md files; the canonical copies live in the Skill Me catalog.