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          "maximum": 60.0,
          "minimum": 10.0,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "fitness_brisk_hill_walk",
      "category": "fitness",
      "completion_mode": "automatic",
      "hard_workout": true,
      "healthkit_completion": {
        "enabled": true,
        "healthkit_identifier": "HKWorkoutTypeIdentifier",
        "rule_id": "complete_from_walking_workout",
        "target_value_key": "duration_minutes",
        "unit": "minutes",
        "workout_activity_type": "walking"
      },
      "manual_allowed": true,
      "navigation_target": "fitness",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [
          "fitness_daily_walk",
          "fitness_movement_breaks"
        ],
        "equipment": [],
        "impact": "high",
        "intensity": "high",
        "loaded_body_areas": [
          "ankle_foot",
          "hip",
          "knee",
          "lower_back"
        ]
      },
      "structured_workout": true,
      "subtitle": "Build fitness with a planned challenging hill walk.",
      "timing_label": "Any time",
      "title": "Challenging hill walk",
      "value_rules": [
        {
          "allowed_values": [],
          "key": "duration_minutes",
          "maximum": 60.0,
          "minimum": 10.0,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_balanced_meal",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": true,
        "preferred_matches": [
          {
            "fact_codes": [
              "breakfast_source",
              "lunch_source",
              "dinner_source"
            ],
            "values": [
              "ordered_restaurant",
              "ready_meals"
            ]
          }
        ],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Build a balanced plate across your meals.",
      "timing_label": "Any meal",
      "title": "Balanced meal",
      "value_rules": [
        {
          "allowed_values": [
            "balanced_plate"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_protein_breakfast",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Start the day with a protein-rich meal.",
      "timing_label": "Morning",
      "title": "Protein-rich breakfast",
      "value_rules": [
        {
          "allowed_values": [
            "within_hour_of_waking"
          ],
          "key": "timing",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_slow_carb_lunch",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Choose a slower-digesting carbohydrate source at lunch.",
      "timing_label": "Afternoon",
      "title": "Slow-carb lunch",
      "value_rules": [
        {
          "allowed_values": [
            "slow_carb_lunch"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_plate_built_lunch",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Use a clear plate structure for a practical, balanced lunch.",
      "timing_label": "Afternoon",
      "title": "Build a balanced plate at lunch",
      "value_rules": [
        {
          "allowed_values": [
            "balanced_plate"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_snack_swap",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Choose a steadier afternoon option instead of a sugary snack.",
      "timing_label": "Afternoon",
      "title": "Swap your afternoon snack for protein or fruit",
      "value_rules": [
        {
          "allowed_values": [
            "protein_or_fruit"
          ],
          "key": "choice",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_earlier_lighter_dinner",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Finish a lighter evening meal at least three hours before bed.",
      "timing_label": "Evening",
      "title": "Have an earlier, lighter dinner",
      "value_rules": [
        {
          "allowed_values": [
            "00:00",
            "00:15",
            "00:30",
            "00:45",
            "01:00",
            "01:15",
            "01:30",
            "01:45",
            "02:00",
            "02:15",
            "02:30",
            "02:45",
            "03:00",
            "03:15",
            "03:30",
            "03:45",
            "04:00",
            "04:15",
            "04:30",
            "04:45",
            "05:00",
            "05:15",
            "05:30",
            "05:45",
            "06:00",
            "06:15",
            "06:30",
            "06:45",
            "07:00",
            "07:15",
            "07:30",
            "07:45",
            "08:00",
            "08:15",
            "08:30",
            "08:45",
            "09:00",
            "09:15",
            "09:30",
            "09:45",
            "10:00",
            "10:15",
            "10:30",
            "10:45",
            "11:00",
            "11:15",
            "11:30",
            "11:45",
            "12:00",
            "12:15",
            "12:30",
            "12:45",
            "13:00",
            "13:15",
            "13:30",
            "13:45",
            "14:00",
            "14:15",
            "14:30",
            "14:45",
            "15:00",
            "15:15",
            "15:30",
            "15:45",
            "16:00",
            "16:15",
            "16:30",
            "16:45",
            "17:00",
            "17:15",
            "17:30",
            "17:45",
            "18:00",
            "18:15",
            "18:30",
            "18:45",
            "19:00",
            "19:15",
            "19:30",
            "19:45",
            "20:00",
            "20:15",
            "20:30",
            "20:45",
            "21:00",
            "21:15",
            "21:30",
            "21:45",
            "22:00",
            "22:15",
            "22:30",
            "22:45",
            "23:00",
            "23:15",
            "23:30",
            "23:45"
          ],
          "key": "target_time",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_prepare_lunch",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [
          {
            "fact_codes": [
              "lunch_source"
            ],
            "values": [
              "home_cooked"
            ]
          }
        ],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Make tomorrow's balanced lunch easier to follow through on.",
      "timing_label": "Evening",
      "title": "Prepare tomorrow's lunch",
      "value_rules": [
        {
          "allowed_values": [
            "tomorrows_lunch"
          ],
          "key": "meal",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_caffeine_cutoff",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "An earlier caffeine cutoff protects the evening sleep window.",
      "timing_label": "Morning",
      "title": "Finish your last coffee by the planned cutoff",
      "value_rules": [
        {
          "allowed_values": [
            "00:00",
            "00:15",
            "00:30",
            "00:45",
            "01:00",
            "01:15",
            "01:30",
            "01:45",
            "02:00",
            "02:15",
            "02:30",
            "02:45",
            "03:00",
            "03:15",
            "03:30",
            "03:45",
            "04:00",
            "04:15",
            "04:30",
            "04:45",
            "05:00",
            "05:15",
            "05:30",
            "05:45",
            "06:00",
            "06:15",
            "06:30",
            "06:45",
            "07:00",
            "07:15",
            "07:30",
            "07:45",
            "08:00",
            "08:15",
            "08:30",
            "08:45",
            "09:00",
            "09:15",
            "09:30",
            "09:45",
            "10:00",
            "10:15",
            "10:30",
            "10:45",
            "11:00",
            "11:15",
            "11:30",
            "11:45",
            "12:00",
            "12:15",
            "12:30",
            "12:45",
            "13:00",
            "13:15",
            "13:30",
            "13:45",
            "14:00",
            "14:15",
            "14:30",
            "14:45",
            "15:00",
            "15:15",
            "15:30",
            "15:45",
            "16:00",
            "16:15",
            "16:30",
            "16:45",
            "17:00",
            "17:15",
            "17:30",
            "17:45",
            "18:00",
            "18:15",
            "18:30",
            "18:45",
            "19:00",
            "19:15",
            "19:30",
            "19:45",
            "20:00",
            "20:15",
            "20:30",
            "20:45",
            "21:00",
            "21:15",
            "21:30",
            "21:45",
            "22:00",
            "22:15",
            "22:30",
            "22:45",
            "23:00",
            "23:15",
            "23:30",
            "23:45"
          ],
          "key": "cutoff_time",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_protein_each_meal",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Spread protein across the day to support training and recovery.",
      "timing_label": "All meals",
      "title": "Add a protein source to every meal",
      "value_rules": [
        {
          "allowed_values": [
            "protein_each_meal"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_post_training_carbs",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": true,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Refuel the meal after training with a practical carbohydrate portion.",
      "timing_label": "After training",
      "title": "Add a carbohydrate portion after training",
      "value_rules": [
        {
          "allowed_values": [
            "carb_after_training"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_three_vegetables",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Build plant variety by choosing different vegetables.",
      "timing_label": "Across meals",
      "title": "Eat different vegetables today",
      "value_rules": [
        {
          "allowed_values": [],
          "key": "target_varieties",
          "maximum": 5.0,
          "minimum": 3.0,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_legume_or_wholegrain",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Add one fibre-rich staple to a meal today.",
      "timing_label": "Any meal",
      "title": "Add a legume or wholegrain to one meal",
      "value_rules": [
        {
          "allowed_values": [
            "legume_or_wholegrain"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "nutrition_home_cooked_dinner",
      "category": "nutrition",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "food_log",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [
          {
            "fact_codes": [
              "dinner_source"
            ],
            "values": [
              "home_cooked"
            ]
          }
        ],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Use a simple home-cooked meal to support food quality and consistency.",
      "timing_label": "Evening",
      "title": "Cook one dinner at home",
      "value_rules": [
        {
          "allowed_values": [
            "home_cooked_dinner"
          ],
          "key": "meal_pattern",
          "maximum": null,
          "minimum": null,
          "required": true
        }
      ],
      "wellness_target_family": null
    },
    {
      "action_id": "wellness_morning_sunlight",
      "category": "wellness",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "wellness",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Get outside early to support your daily routine.",
      "timing_label": "Morning",
      "title": "Morning sunlight",
      "value_rules": [
        {
          "allowed_values": [],
          "key": "duration_minutes",
          "maximum": 30.0,
          "minimum": 5.0,
          "required": true
        }
      ],
      "wellness_target_family": "circadian_routine"
    },
    {
      "action_id": "wellness_breathing_break",
      "category": "wellness",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "wellness",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": true,
        "preferred_matches": [
          {
            "fact_codes": [
              "work_style",
              "work_travel_frequency"
            ],
            "values": [
              "desk_office",
              "desk_wfh",
              "hybrid",
              "mostly_travelling",
              "weekly"
            ]
          }
        ],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
        "approved_alternative_ids": [],
        "equipment": [],
        "impact": "none",
        "intensity": "low",
        "loaded_body_areas": []
      },
      "structured_workout": false,
      "subtitle": "Take a short pause to slow down and reset.",
      "timing_label": "Any time",
      "title": "Breathing break",
      "value_rules": [
        {
          "allowed_values": [],
          "key": "duration_minutes",
          "maximum": 20.0,
          "minimum": 2.0,
          "required": true
        }
      ],
      "wellness_target_family": "stress_recovery"
    },
    {
      "action_id": "wellness_wind_down",
      "category": "wellness",
      "completion_mode": "manual",
      "hard_workout": false,
      "healthkit_completion": null,
      "manual_allowed": true,
      "navigation_target": "wellness",
      "personalisation": {
        "excluded_matches": [],
        "generic_safe": false,
        "preferred_matches": [],
        "required_matches": []
      },
      "requires_structured_workout_same_day": false,
      "restrictions": [],
      "safety": {
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      "structured_workout": false,
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      "structured_workout": false,
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}
