🍳 AI Recipe: Build a Personal Health Coach
Receive a daily movement plan customized to your life and goals using ChatGPT Projects
You want to make progress on your health goals—but between juggling work, kids, and everyday life, who has time to plan workouts, much less get to the gym?
This recipe gives you a personal coach made just for you. It understands your body, your goals, your injuries, your available equipment, and how much time you actually have. You give it your info once and it does the rest.
In this recipe, you’ll learn how to combine the ChatGPT Project and Scheduled Task features to build your own Health Coach.
Every day, your ChatGPT health coach will send you a daily movement plan that’s built for your life. No remembering. No second-guessing. Just follow the plan in your own time and space.
From inconsistent workouts to a plan that fits your real life
❌ Before
You feel stiff, tired, or in pain but don’t know what to do about it. You’ve saved dozens of workouts, reels, and blog posts—but they’re not made for you. It’s all one-size-fits-none.
✅ After
You wake up and there’s your plan. It’s tailored to your exact needs: avoiding moves that aggravate past injuries, fitting into the 15-minute window before your toddler wakes up, and moving you toward long-term goals. Just follow the steps and feel the progress.
Prep Time: 10 minutes
Difficulty Level: Easy
🧂 Ingredients:
A ChatGPT Plus account with access to Projects and Scheduled Tasks
Your basic health info:
Height and weight
Current diet and activity level
Relevant life events (e.g., postpartum, chronic stress, recent illness)
Past or current injuries and medical conditions
A clear health goal (e.g., reduce back pain, build strength, move more consistently)
Optional: PDFs or exports from tools like:
DEXA scans
Bloodwork results
Oura Ring, Apple Health, or other fitness trackers
📖 Instructions:
Open ChatGPT - Click on Projects → New Project. Give it a name like Health Coach
(Optional) Upload supporting files - If you have DEXA scans, bloodwork, or wearable exports (like Oura Ring or Apple Health), upload them directly to your project.
These help ChatGPT personalize your plan with deeper context.
Add your health info - Start a new chat within the project. Paste the following prompt and customize it with your own details:
You are my body coach. I'd like us to prepare a movement plan. My history: - Height/Weight: [your height and weight] - Current diet/exercise: [brief description of what you currently eat and how active you are] - Recent life events: [e.g., postpartum, starting a new job, recovering from illness] - Injury history: [e.g., previous ankle sprain, lower-back issues] - Medical history: [any relevant conditions such as asthma, migraines, or chronic pain] My current concerns: - Existing pain/difficulties: [e.g., shoulder tightness, poor posture] - Goals: [e.g., build strength, improve mobility, reduce back pain] - Lifestyle/time constraints: [e.g., 20-minute window before work, limited equipment]
Enable daily check-ins - Send this message next:
Can you send me a daily message with the plan for the day and details on how to do each step?ChatGPT will suggest creating a Scheduled Task. Accept the time it offers (or choose your own) and you’re all set. You’ll start receiving a new movement plan every morning.
The content below is usually reserved for paid subscribers, but for a limited time, it's open to everyone. Enjoy the full experience and consider upgrading to a paid subscription to support this newsletter and gain exclusive perks!
🍽️ Serving Suggestions:
Meal Planning Assistant - Create a project called Meal Coach and upload your dietary preferences, health goals, and pantry staples. Ask for a rotating daily meal plan with recipes and a grocery list every Sunday.
Burnout Recovery Buddy - Make a project called Slow Rebuild and share your current state, stressors, and energy levels. It can offer gentle daily routines or mindset shifts to help you rebuild momentum without feeling overwhelmed.
Training Plan Builder - If you're prepping for a race or challenge, set up a Training Plan project. Upload your timeline, goals, and available days. ChatGPT can create and adjust your plan as life happens.
Posture and Mobility Coach - Start a project called Desk Reset. Share your work routine and where you tend to feel stiffness. Each day, ChatGPT can send a short mobility routine and a posture-friendly tip to help offset long hours at a desk.
Habit Builder - Use a project to support any habit you're trying to build—like journaling, drinking more water, or reading for ten minutes. Set up a Scheduled Task to check in daily and give you one simple action to take.
Chef’s Insights: Pro Tips & Limitations
🧑🍳 Pro Tips:
Start small and update weekly - Begin with an easy plan so you do not get tired or quit. Every Sunday tell your coach one thing to keep, one thing to drop, and one new thing to try. Small steps add up.
Be specific about what you don’t want - If you hate burpees or have no dumbbells, say so. Clear “no thank-you” rules help your coach give you moves you will actually do.
Use a “Exercise Plan” chat to stay tidy - A Scheduled Task always posts in the same chat where you create it. Make a separate chat named “Exercise Plan,” create the task there, and your daily plans will land in that clean thread instead of cluttering your main chat.
Generate better images - Scheduled Tasks still use the old image gen model (DALL·E) that can produce rough sketches. Instead of including image generation in the scheduled prompt, reply after the text plan arrives with a prompt like:
For today’s movement plan: • Create ONE 1024×1024 PNG that shows the exercises in a 2×3 grid. • Use a minimalist single-line style (black on white, no background). • Center each exercise in its panel and add a tiny label underneath (e.g., “Glute Bridge – 12 reps”). Return the image, the alt-text, and the full workout instructions in the same message."
⚠️ Limitations to Keep in Mind:
ChatGPT is not a doctor or licensed coach - Use this as a support tool, not a substitute for professional medical advice or supervision
Scheduled Tasks are still in beta - Occasional hiccups in timing or formatting may occur.
Free plan users don’t have access (yet) - Projects and Scheduled Tasks are currently only available to paid ChatGPT users. This feature may expand later, but for now, it’s gated.
User Reviews:
Tried building your own ChatGPT health coach? Hit “Reply” and let me know how it’s worked so far. Your feedback helps improve future recipes!