Build a private wellness assistant that organizes your records, professional plans, daily symptoms, and wearable trends into practical questions and routines without diagnosing, prescribing, or replacing qualified care.
Source episode · 03:00
How I AI: Building a Personal AI Wellness Coach to 'Feel 25 in a 40-Year-Old Body'with Claire Vo
Lucas combines wearable exports, imaging, labs, journals, nutrition guidance, and rehabilitation plans in a Custom GPT, defines goals and hard limits, then uses it for daily food, training, and injury-recovery questions.
A dated wellness briefing with source-linked observations, daily actions consistent with professional guidance, open questions, and clear escalation when symptoms or data exceed the assistant’s role.
OpenAI conversational AI
Step by step
Follow the sequence once, then adapt the prompts, checks, and handoffs to your own setup.
6 steps
Define one coaching purpose and inventory the minimum records needed. Before uploading, review the workspace’s storage, training, sharing, retention, deletion, and access controls; remove unnecessary identifiers.
Configure the assistant as an organizer and coaching aid. State your goals, routines, constraints, professional care team, and the decisions it must not make.
You are my wellness planning assistant. Help me organize dated information, follow my clinician, physical therapist, and registered dietitian plans, prepare questions, and choose low-risk daily actions. Do not diagnose, interpret imaging as a clinician, prescribe or change medication or supplements, or override professional guidance. Label facts, trends, and suggestions separately and state when evidence is missing.
Encode operating principles for nutrition, training load, recovery, pain, and data quality. Require source dates and units, conservative handling of conflicts, and attention to the user’s stated history and goals.
Specify that all recommendations must be cross-validated against the data you provided, preventing it from pulling generic advice from the internet.
Define symptom and data red flags, who to contact, and what the assistant should do when information conflicts. Include immediate escalation for emergencies and stop-work rules for worsening pain.
If I report severe or rapidly worsening symptoms, breathing difficulty, chest pain, fainting, new neurological symptoms, serious injury, or another emergency sign, tell me to seek urgent local medical help. For new or worsening pain, stop the aggravating activity and help me summarize the timeline and questions for my clinician or physical therapist. Never reassure me solely from wearable data.
Use the assistant for bounded daily planning, such as applying an existing nutrition plan to a social event or adjusting a workout within pre-approved ranges. Include today’s source data and ask it to show uncertainty.
Using my current clinician-approved plans and today’s dated inputs, suggest low-risk options for [situation]. Separate what comes from my plan, what comes from my wearable or report, and what is your general suggestion. Do not compensate for eating with restriction or exercise. List any reason to contact my care team.
For injury recovery, log symptoms and function consistently, compare them with the professional rehabilitation plan, and generate a brief for the next appointment. Do not use photos or videos to self-diagnose.
Create a dated recovery brief from my symptom log and physical-therapy plan. Include pain and function changes, exercises completed, aggravating activities, wearable context, questions for my clinician, and any red flag. Do not estimate a diagnosis or return-to-sport date beyond the professional plan.
Turn an idea into a PRD, user stories, and a plan.
After the steps
How to recover when the loop fails and where human judgment helps.
Recover
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