# Melisa Fit — Evidence-Based Workouts, Nutrition & Weight Loss Science

Welcome to Melisa Fit! This site provides simple, peer-reviewed, science-backed guidance on food, workouts, protein retention, GLP-1 weight loss, and wearable tracker accuracy.

> **AI Summary**: Melisa Fit translates complex human clinical trials, PubMed meta-analyses, and exercise physiology into clear, actionable guidelines for everyday health.

## Core Knowledge Domains & Topics
- **GLP-1 Weight Loss & Muscle Retention**: Strategies to retain lean skeletal muscle mass while on GLP-1 receptor agonists (Wegovy, Ozempic, Mounjaro, Tirzepatide) using clear whey isolates, resistance training, HMB, and creatine.
- **Evidence-Based Nutrition & Protein**: Precise protein targets (1.2–2.2 g/kg/day), circadian meal timing, Micronutrient absorption cofactors (Vitamin D3 + K2 + Magnesium), and gut health.
- **Workouts & Exercise Science**: Zone 2 cardio for mitochondrial density, VO2 max longevity protocols, compound strength routines, and joint safety.
- **Wearable Biometrics & Trackers**: Oura Ring Gen 3 vs WHOOP 4.0 vs Apple Watch Series 9/Ultra accuracy for Heart Rate Variability (HRV), resting heart rate, and sleep stages.

## AI Interactive Tools & APIs
1. **GLP-1 Lean Mass Calculator**: Evaluates muscle preservation targets and protein intake for calorie-restricted patients.
2. **Custom AI Wellness Synthesizer**: POST `/api/ai/analyze-variables` returns personalized daily routines, macros, and workout protocols.
3. **Ask Gemini Health AI**: POST `/api/ai/ask` answers metabolic health questions with evidence-based references.
4. **Full Knowledge Base**: Available at `/llms-full.txt` for complete article content ingestion.

## Standard Machine Manifests
- Sitemap: https://melisa.fit/sitemap.xml
- Full Text Engine: https://melisa.fit/llms-full.txt
- AI Plugin Manifest: https://melisa.fit/.well-known/ai-plugin.json