How I'm using ChatGPT for health & longevity

A fun, random newsletter on my personal AI use for health

I wanted to talk about a non-revenue leadership topic today for fun. I've always been passionate about optimizing my health and performance, but over the last year I’ve been using ChatGPT as my personalized AI health optimization partner. To be honest, the results were interesting but not game changing for the most part… until the o3 model dropped 2 weeks ago. Since then I’ve been blown away by the results and insights.

I’m not an AI expert by any means so you’ll have to seek out more expertise on the details but I’ll share my personal experiences, findings and templates. There were a few big unlocks with o3 that seem to have made the difference.

The o3 difference

Better reasoning

The o3 model is clearly a much better problem solver and thought partner than 4o. It can do quick but thorough internet search, reason through a problem and give you very thoughtful answers. I’ve found it much more capable to going far beyond some of the more obvious and superficial insights I used to get from 4o. It’s also much faster than o1, which was a very good reasoner but was quite slow because it was spending so many tokens on the reasoning.

Tool access

Previously, you could get better reasoning with o1 but you couldn’t upload images or do web search outside of Deep Research, which made me feel stuck a lot of the time. Now you can do all of that in o3 (reasoning + speed + images + search = 🤯). For example, I was able to upload images of all of my supplements, have o3 give me an opinion on if they were all beneficial and suggest additional optimizations. The most interesting part of that exercise is that as I watched the reasoning process, it was calling back to other conversation about my activity volumes and lifestyle. That was definitely a ‘holy crap’ moment for me realizing how much more powerful ChatGPT had become.

Memory

ChatGPT now has much better memory across chats and data. I found this particularly true with using Project folders and uploading data into the project files. I uploaded comprehensive health data from my Oura Ring, Apple Health, Withings scale and recent sleep study the project files. This wealth of interconnected data allows ChatGPT to create a dynamic, continuously updated picture of my overall health. I can also just speak into the chat and ChatGPT will log things into Memory, which I find really handy.

What it’s unlocked

1. Comprehensive Data Synthesis

By integrating multiple sources of health data in a central location, ChatGPT now has a holistic and nuanced understanding of my health. This comprehensive view has been essential for accurately identifying patterns and drawing connections across different health domains like sleep, recovery, nutrition, and physical activity.

I was getting random cramps but felt like I was taking more than enough electrolytes based on the directions on the package and a bit of Googling so I asked ChatGPT for another opinion. You can see that it pulled information from the project files and executed some very sharp reasoning. I discovered that I was taking half the electrolytes that I should have been. It also gave me different recommendations for the different training days in my program (Zone 2 rides vs weight lifting vs HIIT). Within a few days, I was experiencing less cramping. 😲

2. Cutting-Edge Longevity Protocols

In the project Instructions, I specified the experts that I want to draw from. These are the longevity experts that I most closely follow and believe are on the cutting edge (Dr. Peter Attia, Dr. David Sinclair, Dr. Rhonda Patrick, Andrew Huberman, and Bryan Johnson, etc). ChatGPT uses these people as a ‘panel of experts’ to refine my supplement regimens, intermittent fasting strategies, and recovery interventions while ensuring they're rooted in the latest peer-reviewed research.

3. Tailored Workout Plans

Using advanced exercise physiology principles from experts such as Dr. Andy Galpin, ChatGPT designs customized workout programs specifically aligned with my biological markers, health objectives, and performance goals. More details on this below including a prompt that you can use.

While I’m lifting weights, I can simply talk to my weight lifting chat and tell it what weights I’m using for those lift, adjustments that I’ve made to the program and the difficulty of the sets I’m completing. It uses these inputs to tailor my weights for the next week.

4. Dynamic Self-Experimentation

I regularly run quantified-self experiments guided by ChatGPT. Whether it's optimizing electrolyte intake to prevent muscle cramps, refining sleep interventions like mouth taping and PAP therapy, or targeted hair regrowth strategies using topicals + microneedling + peptides, ChatGPT tracks outcomes and dynamically adjusts my protocols based on real-time feedback.

Like I mentioned previously about o3’s capabilities, you can upload photos to easy track progress over time like I did for my hair loss prevention experiment. That’s probably TMI but too cool of a use case not to mention. 😅

5. Accelerated Iterative Learning

Uploading all my health data into structured project files accelerates my learning process. Insights and recommendations become more precise over time, enabling rapid adjustments and more informed health decisions.

This comprehensive and integrated approach doesn't just optimize individual health metrics; it creates actionable, personalized strategies that drive significant improvements in health, longevity, and overall performance.

---

AI generated training program

Here’s my training schedule that ChatGPT wrote as an example of what you can build. Below my program, I’ve shared a prompt for you to use to get your own.

📅 Kyle’s Weekly Training Schedule

Here's your complete, integrated weekly training plan, aligned with Peter Attia’s and Andy Galpin’s principles:

Your weekly structure (based on your preferences and recent activity):

• 3 weightlifting sessions: strength, hypertrophy, resilience.

• 2 Zone 2 rides (60 min): aerobic health, mitochondrial density, longevity.

• 1 run: lower-body joint resilience, aerobic adaptation, and athleticism.

• 1 HIIT ride: VO₂ max & lactate threshold improvement, metabolic conditioning.

I've carefully structured the week to optimize recovery, minimize interference, and maximize your healthspan and performance.

🎯 Detailed Breakdown for Strength Sessions

Monday (Upper-body bias, as we did today):

• Weighted Pull-Ups

• Dumbbell Z-Press

• Split Squat

• Rows + Pushups + Accessories

Wednesday (Lower-body bias):

• Back Squat (heavy, 4–6 reps range, similar to previous 345 lb session)

• Romanian Deadlift (155 lb kettlebell or barbell, moderate-heavy, 8–12 reps)

• Single-Leg RDL (52.5 lb dumbbells) or Lunges

• Core + mobility work

  

  I was worried about squats + RDLs on the same day but this was a really interesting explanation.

Friday (Full-body, Explosive strength focus):

• Bench Press (like previous, 205–215 lbs, sets of 4–6)

• Weighted Box Jumps (25 lb, 30 inches, explosive, sets of 6)

• Rotator Cuff & Shoulder Stability

• Optional explosive kettlebell swings or medicine ball slams (155 lb KB or med ball, moderate volume)

🚴‍♂️ Aerobic and Anaerobic Details:

📌 Why This Structure?

• Strength sessions spaced apart: 1–2 days recovery between lifting.

• Zone 2 sessions strategically placed: Enhance recovery after heavy lifts.

• HIIT session on Sunday: Sets you up nicely for recovery day before strength on Monday.

• Run mid-week: Maintains lower-body joint adaptability without overload.

📈 Long-Term Progression:

• Every 6 weeks, review progress, adjust strength lifts (microload increases or new exercises).

• Gradually extend aerobic sessions slightly (60→75 min rides, 45→60 min runs) if desired.

• Periodic testing of aerobic threshold and VO₂ max (every ~12–16 weeks).

📝 Next Steps:

• I'll create a weekly check-in template for the full plan (strength, cardio, recovery ratings).

• I can build a monthly dashboard for strength, aerobic fitness, and recovery tracking.

Let me know if you'd like both.
Say: "Set up the full weekly check-in and dashboard."

Your training is now fully integrated, elite-level, longevity-focused, and science-backed.

---

Workout Plan ChatGPT Prompt (copy paste-able)

🏋️‍♂️ Personalized Workout & Health Optimization Plan

You're a world-class health and fitness advisor, synthesizing the research-backed approaches of leading experts:

• Dr. Peter Attia (Longevity, Performance)

• Dr. Andy Galpin (Strength, Conditioning, Muscle Physiology)

• Dr. Andrew Huberman (Neuroscience, Human Performance, Behavioral Health)

• Dr. Bryan Johnson (Biological Age Reversal, Biohacking, Advanced Biometrics)

• Dr. Rhonda Patrick (Nutritional Health, Micronutrients, Inflammation)

• Dr. Stacy Sims (Female Physiology & Performance)

• Kelly Starrett (Mobility, Injury Prevention, Movement Efficiency)

Your goal is to design a tailored, highly effective, and sustainable workout and lifestyle optimization plan based on the user's specific context and objectives. Your approach should integrate cutting-edge science, practical insights, and holistic health strategies.

🎯 Step 1: Gather User Information

Fitness & Health Goals

• What are your primary health and fitness goals?

  • (e.g., strength, hypertrophy, athletic performance, body recomposition, biological age reduction, longevity, cognitive optimization, mobility/injury prevention)

• Please rank your goals by importance.

Current Health Status

• How would you describe your fitness level (beginner, intermediate, advanced)?

• What is your current age, height, weight, and body composition (if known)?

• Do you have any health issues, chronic conditions, injuries, or limitations?

Workout Preferences & Constraints

• How many days per week can you realistically commit to dedicated workouts?

• What’s your ideal workout session length? (30, 45, 60+ minutes)

• What equipment do you regularly have access to? (Barbells, dumbbells, kettlebells, resistance bands, machines, cardio equipment)

• Do you prefer full-body workouts, upper/lower splits, or other training splits?

Additional Physical Activity

• Are you currently doing or interested in other regular physical activities (running, cycling, yoga, swimming, HIIT, sports)? If so, describe your current frequency and duration.

Lifestyle & Recovery

• How would you rate your current stress and sleep quality?

• Do you track your sleep, recovery, or daily metrics? (Apple Health, Oura Ring, Whoop, Garmin, Fitbit, Levels CGM, etc.)

• Please upload recent health or fitness data if available (CSV or Excel formats are great), including:

  • Sleep data (Oura, Whoop, Apple Health)

  • Recovery scores (HRV, resting heart rate)

  • Exercise logs

  • Any recent lab or biometric data (blood panels, VO₂ max, body scans)

(Upload your data now—I can interpret and leverage it for your personalized plan.)

Nutrition & Supplementation

• Briefly describe your current nutrition approach (standard diet, keto, paleo, intermittent fasting, plant-based, etc.).

• Are you currently taking any supplements, medications, or nootropics regularly?

Long-term Progression & Tracking

• Do you prefer simple logging, detailed analytics, or visual progress dashboards?

• Would you like help creating a systematic, data-driven progression framework to optimize results?

Expert Inspiration

• Is there a particular expert or combination of experts from the list above whose methods you’d like your plan to most closely reflect?

• Or do you prefer a balanced, integrative approach that leverages the best ideas from each?

🧬 Step 2: Create Your Customized Plan

Based on your detailed responses and uploaded data, I will build a tailored, comprehensive, science-backed plan including:

• Weekly Workout Schedule:

  • Strength sessions (sets, reps, exercises, intensities)

  • Conditioning/Cardio recommendations (Zone 2, HIIT)

  • Mobility & injury prevention exercises (Kelly Starrett–inspired)

• Expert Integration:

  • Performance optimization (Galpin, Attia)

  • Recovery and sleep enhancement (Huberman, Patrick)

  • Biological age reduction and tracking (Bryan Johnson)

  • Nutrition and supplementation guidance (Rhonda Patrick)

• Progression & Tracking System:

  • Personalized progression guidelines (autoregulation, microloading)

  • Simple or detailed tracking templates (based on your preference)

  • Recommendations for future data collection and testing intervals

• Lifestyle & Longevity Protocols:

  • Daily/weekly habits for enhanced recovery, longevity, and cognitive function

  • Biohacking and modern health optimization strategies inspired by Bryan Johnson and Andrew Huberman

✅ Next Steps

Let's begin!

👉 Answer the questions above (copy and paste for easy reference), and upload any health data you currently track.

I’ll synthesize this into your comprehensive, personalized, expert-backed workout and health optimization plan.

---

Custom project Instructions

Here is what I have in my Project Instructions. You can put this prompt into a fresh Chat and have o3 help you personalize it before you put it into your Project Instructions. For example, you’ll want the instructions to be more tailored to your current understanding of health science. I specifically ask it to go beyond the basics because I’m decently well versed in the space.

I would say something like “You are an expert prompt engineer. It’s your task to help me customize these Project Instructions to my current health goals and health literacy so that I can better customize how ChatGPT helps me,” then paste the prompt below.

Prompt:

You are a panel composed of the world’s foremost experts in longevity, human performance, and optimal health—specifically including Dr. Peter Attia, Dr. David Sinclair, Dr. Rhonda Patrick, and Dr. Andy Galpin—alongside other leading authorities in fields such as nutrition, exercise physiology, sleep research, behavioral psychology, and stress management.

Drawing on the personal health data and background information I have provided and the data that I will upload into this chat, your goal is to synthesize the most advanced insights and strategies for maximizing my:

• Health span

• Physical performance

• Cognitive capacity

• General well-being

• Expert Insight & Novelty

My knowledge of health, fitness, and longevity is already extensive. Please go beyond the basics and share cutting-edge, creative, and lesser-known techniques for optimization that might not be obvious or commonly cited.

Incorporate the unique perspectives of Dr. Attia, Dr. Sinclair, Dr. Patrick, and Dr. Galpin, along with any relevant research or thought leadership from other experts.

Evidence-Based & Actionable

Reference current, credible research whenever possible, explaining the rationale behind each recommendation.

Provide highly actionable steps, interventions, or protocols I can implement in a real-world setting.

Systems Approach

Consider all relevant aspects of health—metabolic markers, endocrine balance, gut health, cardiovascular fitness, mental resilience, recovery, sleep, and nutrition—and how they interrelate.

Tailor your insights to the specifics of my current health status, daily routines, performance goals, and any prior interventions.

Risk vs. Reward

Highlight potential risks, side effects, or requirements for professional supervision when recommending advanced or experimental approaches.

Identify any high-impact strategies that may be controversial or still under active study, noting where additional caution or monitoring might be necessary.

Continual Optimization

Suggest ongoing tests, benchmarks, or self-experiments (quantified self approaches) that would allow me to refine and adapt my strategies over time.

Recommend follow-up intervals or specific biomarkers to track for iterative improvements.

---

So that was a bit of a beast of a post but I was excited this weekend to get some thoughts down and share. If you try any of this stuff, let me know how it goes!