diff --git a/frontend/src/pages/AgentConnect.jsx b/frontend/src/pages/AgentConnect.jsx
index 83ef206..318f623 100644
--- a/frontend/src/pages/AgentConnect.jsx
+++ b/frontend/src/pages/AgentConnect.jsx
@@ -39,6 +39,17 @@ function CodeBlock({ children, copyText }) {
   )
 }
 
+const AI_PROVIDERS = [
+  { name: 'OpenRouter', desc: '300+ models, one key. 26 free models.', url: 'https://openrouter.ai/keys', free: true },
+  { name: 'Groq', desc: 'Ultra-fast Llama inference.', url: 'https://console.groq.com/keys', free: true },
+  { name: 'Hugging Face', desc: 'Thousands of open-source models.', url: 'https://huggingface.co/settings/tokens', free: true },
+  { name: 'Ollama', desc: 'Run LLMs locally. No key needed.', url: 'https://ollama.com/', free: true },
+  { name: 'Google Gemini', desc: 'Gemini 2.0 Flash, 2.5 Pro.', url: 'https://aistudio.google.com/apikey', free: true },
+  { name: 'OpenAI', desc: 'GPT-4o, GPT-4o-mini.', url: 'https://platform.openai.com/api-keys', free: false },
+  { name: 'Anthropic Claude', desc: 'Claude Sonnet 4.6, Opus 4.8.', url: 'https://console.anthropic.com/', free: false },
+  { name: 'Custom', desc: 'Any OpenAI-compatible endpoint.', url: '', free: false },
+]
+
 export default function AgentConnect() {
   const [config, setConfig] = useState(null)
   const [loading, setLoading] = useState(true)
@@ -67,30 +78,89 @@ export default function AgentConnect() {
     }
   }, null, 2)
 
+  const cursorConfig = JSON.stringify({
+    "mcpServers": {
+      "diligence": {
+        "url": config.mcp_url,
+        ...(config.api_token ? { "headers": { "Authorization": `Bearer ${config.api_token}` } } : {})
+      }
+    }
+  }, null, 2)
+
   return (
     <div className="page">
       <a href="/settings/integrations" style={{
         fontSize: '0.82rem', color: 'var(--accent)', textDecoration: 'none',
         display: 'inline-block', marginBottom: '12px',
       }}>
-        ← Back to Integrations
+        &larr; Back to Integrations
       </a>
       <div style={{ marginBottom: '20px' }}>
         <h1 style={{
           fontFamily: 'var(--font-display)', fontWeight: 800,
           fontSize: '1.3rem', marginBottom: '4px',
         }}>
-          Connect Your AI Agent
+          Connect AI
         </h1>
         <p style={{ color: 'var(--text-3)', fontSize: '0.85rem' }}>
-          Use any MCP-compatible AI to log workouts, track food, and manage your fitness.
+          Two ways to use AI with Diligence: the built-in chat, or an external agent.
         </p>
       </div>
 
-      {/* Connection Details */}
+      {/* === OPTION 1: Built-in AI Coach === */}
       <div className="card">
-        <div className="section-label">Connection</div>
+        <div className="section-label">Option 1 &mdash; Built-in AI Coach</div>
+        <p style={{ fontSize: '0.85rem', color: 'var(--text-2)', marginBottom: '14px' }}>
+          Get an API key from any provider below, paste it into{' '}
+          <a href="/settings/integrations#ai-coaching" style={{ color: 'var(--accent)', fontWeight: 600 }}>
+            Settings &rarr; Integrations
+          </a>, then open the <strong>Coach</strong> tab. One key is all you need.
+        </p>
 
+        <div style={{ display: 'grid', gap: '8px' }}>
+          {AI_PROVIDERS.map(p => (
+            <div key={p.name} style={{
+              display: 'flex', alignItems: 'center', gap: '10px',
+              padding: '10px 0', borderBottom: '1px solid var(--divider)',
+            }}>
+              <div style={{ flex: 1 }}>
+                <div style={{ display: 'flex', alignItems: 'center', gap: '8px' }}>
+                  <span style={{ fontWeight: 700, fontSize: '0.88rem' }}>{p.name}</span>
+                  {p.free && (
+                    <span style={{
+                      fontSize: '0.6rem', padding: '1px 6px', borderRadius: 10,
+                      background: 'var(--green-bg)', color: 'var(--green)',
+                      fontWeight: 700, fontFamily: 'var(--font-mono)',
+                    }}>FREE</span>
+                  )}
+                </div>
+                <div style={{ fontSize: '0.78rem', color: 'var(--text-3)' }}>{p.desc}</div>
+              </div>
+              {p.url && (
+                <a href={p.url} target="_blank" rel="noopener noreferrer"
+                  className="btn-outline btn-sm"
+                  style={{ fontSize: '0.72rem', textDecoration: 'none', whiteSpace: 'nowrap' }}>
+                  Get key &rarr;
+                </a>
+              )}
+            </div>
+          ))}
+        </div>
+
+        <p style={{ fontSize: '0.75rem', color: 'var(--text-3)', marginTop: '14px' }}>
+          After getting a key: <strong>Settings &rarr; Integrations &rarr; AI Coaching</strong> &rarr; paste your key &rarr; open the <strong>Coach</strong> tab.
+        </p>
+      </div>
+
+      {/* === OPTION 2: External AI Agents (MCP) === */}
+      <div className="card">
+        <div className="section-label">Option 2 &mdash; External AI Agent (MCP)</div>
+        <p style={{ fontSize: '0.85rem', color: 'var(--text-2)', marginBottom: '14px' }}>
+          Connect an MCP-compatible AI tool to control Diligence from outside the app.
+          The agent can log workouts, track food, check progress, and manage rewards.
+        </p>
+
+        {/* Connection Details */}
         <div style={{ marginBottom: '14px' }}>
           <div style={{ fontSize: '0.75rem', color: 'var(--text-3)', fontWeight: 600, marginBottom: '4px' }}>
             MCP Endpoint
@@ -145,18 +215,9 @@ export default function AgentConnect() {
             API token is set but only visible to admin users.
           </div>
         )}
-
-        <div style={{
-          display: 'flex', gap: '12px', flexWrap: 'wrap',
-          fontSize: '0.78rem', color: 'var(--text-3)',
-        }}>
-          <span>{config.tools_count} tools available</span>
-          <span style={{ color: 'var(--divider)' }}>|</span>
-          <span>{config.deployment === 'local' ? 'Local (SQLite)' : 'Docker (PostgreSQL)'}</span>
-        </div>
       </div>
 
-      {/* Claude Desktop Setup */}
+      {/* Claude Desktop */}
       <div className="card">
         <div className="section-label">Claude Desktop</div>
         <p style={{ fontSize: '0.82rem', color: 'var(--text-2)', marginBottom: '12px' }}>
@@ -166,15 +227,18 @@ export default function AgentConnect() {
           {claudeDesktopConfig}
         </CodeBlock>
         <p style={{ fontSize: '0.75rem', color: 'var(--text-3)', marginTop: '10px' }}>
-          On macOS: <code style={{ fontFamily: 'var(--font-mono)', fontSize: '0.72rem' }}>
+          macOS: <code style={{ fontFamily: 'var(--font-mono)', fontSize: '0.72rem' }}>
             ~/Library/Application Support/Claude/claude_desktop_config.json
+          </code><br />
+          Windows: <code style={{ fontFamily: 'var(--font-mono)', fontSize: '0.72rem' }}>
+            %APPDATA%\Claude\claude_desktop_config.json
           </code>
         </p>
       </div>
 
-      {/* Claude Code Setup */}
+      {/* Claude Code */}
       <div className="card">
-        <div className="section-label">Claude Code</div>
+        <div className="section-label">Claude Code (CLI)</div>
         <p style={{ fontSize: '0.82rem', color: 'var(--text-2)', marginBottom: '12px' }}>
           Add the MCP server from your terminal:
         </p>
@@ -183,6 +247,27 @@ export default function AgentConnect() {
         </CodeBlock>
       </div>
 
+      {/* Cursor */}
+      <div className="card">
+        <div className="section-label">Cursor</div>
+        <p style={{ fontSize: '0.82rem', color: 'var(--text-2)', marginBottom: '12px' }}>
+          Add to <code style={{ fontFamily: 'var(--font-mono)', fontSize: '0.72rem' }}>.cursor/mcp.json</code> in your project:
+        </p>
+        <CodeBlock copyText={cursorConfig}>
+          {cursorConfig}
+        </CodeBlock>
+      </div>
+
+      {/* Windsurf / Other */}
+      <div className="card">
+        <div className="section-label">Windsurf / Other MCP Tools</div>
+        <p style={{ fontSize: '0.82rem', color: 'var(--text-2)', marginBottom: '12px' }}>
+          Any MCP-compatible tool can connect using the endpoint and token above.
+          Use the same JSON format as Cursor &mdash; add a server named "diligence"
+          pointing to the MCP endpoint URL.
+        </p>
+      </div>
+
       {/* What your agent can do */}
       <div className="card">
         <div className="section-label">What Your Agent Can Do</div>
@@ -208,6 +293,9 @@ export default function AgentConnect() {
             </div>
           ))}
         </div>
+        <div style={{ fontSize: '0.72rem', color: 'var(--text-3)', marginTop: '12px' }}>
+          {config.tools_count} tools available &middot; {config.deployment === 'local' ? 'Local (SQLite)' : 'Docker (PostgreSQL)'}
+        </div>
       </div>
     </div>
   )
diff --git a/frontend/src/pages/Settings.jsx b/frontend/src/pages/Settings.jsx
index a8cf89f..2c37f6a 100644
--- a/frontend/src/pages/Settings.jsx
+++ b/frontend/src/pages/Settings.jsx
@@ -212,6 +212,59 @@ export default function Settings() {
         </div>
       </div>
 
+      {/* Help & Support */}
+      <div className="card">
+        <div className="section-label">Help & Support</div>
+        <div
+          onClick={() => window.open('https://github.com/DiligenceWorks/Diligence/issues', '_blank')}
+          style={{
+            display: 'flex', alignItems: 'center', justifyContent: 'space-between',
+            padding: '14px 0', borderBottom: '1px solid var(--divider)', cursor: 'pointer',
+          }}
+        >
+          <div style={{ display: 'flex', alignItems: 'center', gap: 12 }}>
+            <span style={{ fontSize: '1.2rem' }}>🐛</span>
+            <div>
+              <div style={{ fontWeight: 700, fontSize: '0.95rem' }}>Report a Bug</div>
+              <div style={{ fontSize: '0.78rem', color: 'var(--text-3)', fontWeight: 500 }}>Open an issue on GitHub</div>
+            </div>
+          </div>
+          <span style={{ color: 'var(--text-3)', fontSize: '1.1rem' }}>›</span>
+        </div>
+        <div
+          onClick={() => window.open('https://github.com/DiligenceWorks/Diligence/discussions', '_blank')}
+          style={{
+            display: 'flex', alignItems: 'center', justifyContent: 'space-between',
+            padding: '14px 0', borderBottom: '1px solid var(--divider)', cursor: 'pointer',
+          }}
+        >
+          <div style={{ display: 'flex', alignItems: 'center', gap: 12 }}>
+            <span style={{ fontSize: '1.2rem' }}>💬</span>
+            <div>
+              <div style={{ fontWeight: 700, fontSize: '0.95rem' }}>Ask a Question</div>
+              <div style={{ fontSize: '0.78rem', color: 'var(--text-3)', fontWeight: 500 }}>GitHub Discussions</div>
+            </div>
+          </div>
+          <span style={{ color: 'var(--text-3)', fontSize: '1.1rem' }}>›</span>
+        </div>
+        <div
+          onClick={() => window.open('https://github.com/DiligenceWorks/Diligence', '_blank')}
+          style={{
+            display: 'flex', alignItems: 'center', justifyContent: 'space-between',
+            padding: '14px 0', cursor: 'pointer',
+          }}
+        >
+          <div style={{ display: 'flex', alignItems: 'center', gap: 12 }}>
+            <span style={{ fontSize: '1.2rem' }}>⭐</span>
+            <div>
+              <div style={{ fontWeight: 700, fontSize: '0.95rem' }}>Star on GitHub</div>
+              <div style={{ fontSize: '0.78rem', color: 'var(--text-3)', fontWeight: 500 }}>DiligenceWorks/Diligence</div>
+            </div>
+          </div>
+          <span style={{ color: 'var(--text-3)', fontSize: '1.1rem' }}>›</span>
+        </div>
+      </div>
+
       <button className="btn-danger btn-full" style={{ marginTop: '10px' }} onClick={() => { clearToken(); navigate('/login') }}>
         Sign Out
       </button>