Procedure

1. Assess Total Allostatic Load

   • Query the user for upcoming high-stress external commitments (e.g., heavy work deadlines, travel, family events).
   • Identify "High-Stress" vs. "Low-Stress" days within the microcycle.

2. Establish the Training Anchor

   • Align primary high-intensity or peak volume sessions with "Low-Stress/High-Recovery" windows (days with minimal external commitments and expected high-quality sleep).
   • Use plan_week to schedule shorter sessions or active recovery on "High-Stress" days to maintain the stress-recovery equilibrium.

3. Configure Periodized Nutrition

   • For high-intensity days: Set higher carbohydrate targets using set_user_macro_targets to ensure high fuel availability.
   • For specific endurance adaptations: Designate 1-2 "train-low" sessions (low carbohydrate availability) if appropriate for the user's goals.
   • For evening recovery: Suggest high-glycemic index (GI) carbohydrate meals or protein-rich dairy to promote sleep onset and physical repair.

4. Implement Sleep-Based Auto-regulation

   • Review recent sleep duration using get_user_history.
   • If sleep is $<7$ hours or fragmented, use update_workout to reduce that day's training volume or intensity to mitigate increased cortisol and impaired glycogen regeneration.
   • Create a reminder via create_note for the user to prioritize $>8$ hours of sleep following the most demanding training sessions.

5. Sync Nutrition to Load

   • Dynamically adjust calorie and macro targets based on the scheduled daily load using compute_calories_burned as a reference.
   • Match maintenance calories and anti-inflammatory food focus with low-intensity/recovery days.

6. Review and Adjust

   • At the end of the microcycle, compare planned vs. actual adherence regarding sleep and stress.
   • Proactively suggest a deload week if external commitments remain high for consecutive cycles to prevent burnout.