diff --git a/connectors/mcp.md b/connectors/mcp.md
index 28a0a40..b6c2371 100644
--- a/connectors/mcp.md
+++ b/connectors/mcp.md
@@ -2,7 +2,52 @@
 
 The Statewave MCP server exposes Statewave memory to any [MCP](https://modelcontextprotocol.io/)-compatible client — coding assistants, agent frameworks, IDE extensions, custom agents. It is intentionally **vendor-neutral**: there are no client-specific assumptions, no model-provider assumptions, no hosted dependencies.
 
-> **Status:** Available on npm — `@statewavedev/mcp-server`. Ships the canonical tool surface, the `statewave-connectors mcp start` entry point, and the **stdio** JSON-RPC 2.0 transport; an HTTP transport is a planned follow-up. Inspect the tool surface programmatically via `listTools()`. Track progress on the [connectors roadmap](roadmap.md).
+> **Status:** Available on npm — `@statewavedev/mcp-server`. Ships the canonical tool surface, the `statewave-connectors mcp start` entry point, and **two transports**: **stdio** JSON-RPC 2.0 for local clients and **Streamable HTTP** for remote clients and team/hosted memory. Inspect the tool surface programmatically via `listTools()`. Track progress on the [connectors roadmap](roadmap.md).
+
+## Quickstart (one command)
+
+The fastest path from nothing to a working setup:
+
+```sh
+npx -y @statewavedev/connectors-cli quickstart
+```
+
+It ensures a Statewave server is running (reuses one that's already healthy, otherwise brings up `api + admin + db` via `docker compose` — published images, debug mode, no API keys), waits for it, configures a client (default **Claude Desktop**), and seeds the current repo's git history + README. Then restart the client and ask it about your project. Tear it down with `quickstart --down`.
+
+Flags: `--client claude|claude-desktop|cursor|vscode|codex`, `--subject`, `--statewave-url` (reuse an existing server and skip docker), `--no-admin`, `--no-seed`. The two steps below are what `quickstart` automates, if you'd rather wire things up by hand.
+
+## Quick setup
+
+`statewave-connectors mcp init <client>` wires a client into Statewave in one step — it writes both the MCP server entry and the instruction block that tells the assistant to call `statewave_get_context` before answering and to persist durable facts. Without that instruction block the tools are present but unused.
+
+```sh
+# print the config + instruction blocks (writes nothing)
+statewave-connectors mcp init claude
+
+# apply them: merges into existing files, never clobbers other servers
+statewave-connectors mcp init cursor --subject repo:acme/platform --write
+```
+
+| Client | MCP config | Instruction file |
+| --- | --- | --- |
+| `claude` (Claude Code) | `.mcp.json` | `CLAUDE.md` |
+| `claude-desktop` (Claude Desktop) | `claude_desktop_config.json` | — (paste into custom instructions) |
+| `cursor` (Cursor) | `.cursor/mcp.json` | `AGENTS.md` |
+| `vscode` (VS Code / Copilot) | `.vscode/mcp.json` | `.github/copilot-instructions.md` |
+| `codex` (Codex CLI) | `~/.codex/config.toml` | `AGENTS.md` |
+
+These are all **local stdio** clients. Remote clients (Claude.ai, ChatGPT) connect over HTTP — see [Transports](#transports) below.
+
+`--write` is idempotent (re-running replaces the managed block, it doesn't duplicate it). API keys are never written to a config file — the server reads `STATEWAVE_API_KEY` from its environment. Scope memory with `--subject` (default `repo:<dir>`), point at a server with `--statewave-url`, rename the server id with `--name`.
+
+Then **seed** the subject so the first `get_context` isn't empty:
+
+```sh
+# reads local git history + README only — no tokens, no network; dry-run by default
+statewave-connectors mcp seed --subject repo:acme/platform --write
+```
+
+`mcp seed` maps the repo's recent commits and README to episodes, ingests them, and compiles the subject — so the assistant can answer "what changed and why" from the first question. Re-running is safe (commits dedupe on their sha; the README updates in place). Together the two commands are the whole setup: `mcp init <client> --write && mcp seed --write`.
 
 ## Why this exists
 
@@ -39,6 +84,37 @@ Retrieve a chronological timeline of episodes for a subject — useful for audit
 
 Trigger compilation for a subject so newly-ingested episodes turn into durable memories. Most deployments compile automatically; this tool is for the case where an agent wants to "make sure my recent ingestion is queryable" before retrieving.
 
+## Transports
+
+The server speaks the same five tools over two transports.
+
+### stdio (local)
+
+The default. The client launches the server as a child process and talks JSON-RPC over stdin/stdout. This is what `mcp init` configures for **Claude Code, Claude Desktop, Cursor, VS Code/Copilot, and Codex** — each runs its own local server process. Nothing listens on a port.
+
+### Streamable HTTP (remote)
+
+A single JSON-RPC endpoint (default `POST /mcp`) that **remote** clients call over HTTP — Claude.ai custom connectors, ChatGPT, hosted agents, or a whole team pointing many agents at one shared memory. Start it with:
+
+```sh
+STATEWAVE_URL=http://localhost:8100 statewave-connectors mcp start --http --port 8200
+# or the standalone bin:
+STATEWAVE_URL=http://localhost:8100 npx -y @statewavedev/mcp-server --http --port 8200
+```
+
+Then register your server's public `/mcp` endpoint as a custom/remote MCP connector in the client.
+
+It is **stateless** (no session id issued — simple to scale behind a load balancer) and **request/response only** (no server-initiated SSE stream, so `GET /mcp` is 405; `GET /healthz` is an unauthenticated probe). Security defaults are conservative:
+
+- Binds to `127.0.0.1` — pass `--host 0.0.0.0` to expose it, and only behind TLS.
+- Validates the `Origin` header (blocks DNS-rebinding from browsers); restrict with `allowedOrigins`.
+- Optional bearer token via `--auth-token` / `STATEWAVE_MCP_AUTH_TOKEN` — **required** before going public.
+
+| Transport | Clients | Setup |
+| --- | --- | --- |
+| stdio | Claude Code, Claude Desktop, Cursor, VS Code/Copilot, Codex | `mcp init <client>` |
+| HTTP | Claude.ai, ChatGPT, hosted/team agents | `mcp start --http` + register the URL as a remote connector |
+
 ## Vendor neutrality
 
 The Statewave MCP server makes **no** assumptions about: