Construct Your AI Coach to Enhance Your Well being and Health in 2026

Pricey subscribers,

Immediately, I wish to present you arrange your individual AI well being and health coach.

A number of months in the past, I bought a DEXA scan that was a wake-up name — I had 25%+ physique fats and low muscle mass regardless of figuring out 3x per week.

I used to be clearly doing one thing unsuitable, so I made a decision to work with my buddy Dan Go to get critical about my well being. I additionally employed one other coach that’s (you guessed it) AI.

For those who don’t wish to pay 1000’s for knowledgeable coach, AI can provide you surprisingly customized well being recommendation in the event you give it the proper context.

So let’s cowl :

1. Begin with the basics

2. Create a private well being plan

3. Arrange your AI well being coach

4. Instance prompts to ask your coach

5. Find out how to check-in recurrently for recommendation

For those who don’t know Dan Go, he’s a fellow middle-aged Asian dad who reaches thousands and thousands of individuals and has helped 1000’s of founders and tech professionals get match. Right here’s his fundamental recommendation and the way I’ve adjusted my life-style:

1. Sleep 7-8 hours. I’m making an attempt more durable to not carry my cellphone to the bed room. If I’m being trustworthy, I succeed possibly 50% of the time (Dan, don’t choose me!).

2. Get 0.8g protein per pound of body weight. I get my protein from salmon, mahi mahi, beef, and hen that I eat on high of salads for dinner. I additionally drink a protein shake within the afternoon and have largely minimize out alcohol, refined carbs (goodbye rice 🥲), and late-night snacking.

3. Stroll 8-10k steps every day. I’m going on walks across the neighborhood between conferences and use AI to voice dictate my ideas like a loopy individual.

4. Elevate weights 3-4x per week. I’m pushing myself more durable and began specializing in my legs extra (the most important muscle group).

These things isn’t rocket science, however staying constant is tough. For those who can’t afford somebody like Dan to maintain you trustworthy, right here’s arrange AI as the following smartest thing.

Create a Google Doc referred to as “Well being” and add the next:

1. Standing. Your present weight, physique fats proportion, lean mass, and visceral fats. You may get this from a good scale or a DEXA scan.

2. Purpose with milestones. Set a selected goal like “attain 20% physique fats by March 1” and get AI to set month-to-month milestones primarily based in your present standing.

3. Life context. Your schedule, job calls for, household scenario, and constraints. I inform AI I work at home Mon/Fri, have two younger children, and don’t have a lot time.

4. Weight loss program. Your every day protein goal and typical meals. I break up mine by residence vs. workplace days since my consuming patterns differ.

5. Train. Your exercise break up, workout routines, units, reps, and weights. Embody each power and cardio exercises.

6. Sleep. Whenever you go to mattress, get up, and any sleep points. Sleep is the muse for all the pieces else.

7. Challenges. Be trustworthy about what you battle with. For instance, I had a horrible late evening snacking behavior.

Along with your well being plan, take into account getting a:

1. DEXA scan. DEXA prices ~$80 and provides you an correct physique fats quantity. This is perhaps your get up name too — my DEXA physique fats was 8% increased than my scale.

2. Blood work. Add your annual blood take a look at outcomes. AI can interpret markers and flag areas of concern.

Now let’s carry AI into the image. Create an AI challenge referred to as “Well being” and fix your well being plan doc. In your comfort, I’ve included:

1. My well being plan template which you can fill in and fix to the challenge.

2. My well being coach immediate to get AI to provide you goal, private recommendation.

Listed here are the hyperlinks: