ChatGPT My AI Fitness Coach Surprising Results

Many of us have dabbled with AI for tasks like refining a job application cover letter or seeking advice on complex dating situations. I've personally experimented with ChatGPT across various areas of my life. However, its potential for enhancing my fitness routine remained unexplored until recently. I was content with my diet, workout strategy, and the progress I'd made. But when three significant life events disrupted my established rhythm, I found myself turning to ChatGPT for guidance.

For the past six months, ChatGPT has served as a surprisingly effective (and free!) substitute for a nutrition coach and personal trainer. It's not without its flaws, and it's certainly not a universal solution. If you're intrigued, though, here are three ways it has personally benefited me.

Recovering from Surgery

This spring, I underwent two rounds of oral surgery. Each procedure required a two-week recovery period limited to soft foods and restricted exercise. After the first surgery, despite my best efforts to prioritize protein intake, I ended up consuming too much Jello and mashed potatoes. The increased sugar and reduced activity left me feeling sluggish and unlike myself.

Determined to have a better experience the second time, I prompted ChatGPT:

“Please create a meal plan with only soft foods suitable for recovering from oral surgery. I want each day to have 1600 calories, 120 grams of protein, and 25 grams of fiber while staying under 1500 milligrams of sodium.”

ChatGPT delivered some excellent, novel suggestions, such as mashed avocado and pureed lentil soup. I was particularly surprised to learn about the high fiber content in avocados!

When I cross-referenced ChatGPT’s nutritional figures (calories, protein, fiber) with MyFitnessPal, they were accurate. This improved approach to nutrition during my second recovery period resulted in more energy and a better mood.

Adjusting to Married Life and Fitness

Despite what some online personalities claim, I don't believe women suddenly abandon healthy habits after marriage. However, marriage often leads to weight gain for both partners, with some data suggesting men might gain more.

For me, marriage complicated my once-streamlined fitness routine. As a single woman, staying fit was straightforward. My life was optimized for my fitness goals: I could work out at my convenience, my home was free of tempting snacks, and I consistently meal-prepped simple, healthy meals.

Moving in with my husband post-wedding changed everything. I embraced my new role, delighting in baking treats, exploring cooking blogs, and reviving family recipes. When your family expresses love through food, it's an easy pattern to adopt.

My schedule also became more intricate. Cherished moments like sharing morning coffee with my husband made it harder to allocate sufficient time for workouts. Furthermore, our new small town lacked the group fitness classes I had previously enjoyed.

While overjoyed to be married, I was frustrated as my clothes grew tighter. I didn’t want to lose the fitness momentum I had built before my wedding.

Anyone with basic fitness knowledge knows the solution is to consume fewer calories and increase physical activity. Yet, there are numerous ways to achieve this, and finding a sustainable approach that aligns with individual needs and preferences is key. So, once again, I sought ChatGPT's help for brainstorming.

I asked ChatGPT to conduct a motivational interview for me. This therapeutic technique, favored by coaches and therapists, helps clients identify their own motivations for change rather than being lectured. It fosters empathy and agency, leading to stronger commitment to new behaviors.

My prompt to ChatGPT was:

“Please do a motivational interview for me as if you are a nutrition coach and I am a new client. I am worried because I’ve gained a few pounds after my recent wedding and want to deal with it before it becomes a big problem.”

ChatGPT responded with a series of insightful questions: Why did this matter to me? What would my life be like if I made a change? What challenges was I encountering? What small adjustments could I begin with?

It was essentially a guided journaling session. By its conclusion, I had a list of small, manageable changes that quickly got me back on track, such as prepping simpler dinner ingredients, reducing olive oil on salads, and having my husband handle dinner cleanup while I went for a walk. Could I have generated these ideas independently? Perhaps. But the structured brainstorming was immensely helpful.

I even began using ChatGPT to analyze recipes from cooking blogs, asking for calorie totals and suggestions for healthier modifications. For a chicken and rice casserole, it suggested substituting cauliflower rice and reducing cheese, creating a healthier yet still delicious meal. If you enjoy cooking but your favorite online recipe sources lack nutritional information, ChatGPT can handle the calculations – one of my favorite time-saving hacks.

Navigating a Gym Closure with AI Help

While establishing my post-wedding fitness rhythm, I found a weekday gym routine that suited me: approximately 30 minutes of dumbbell and kettlebell strength training, followed by a 12-3-30 treadmill workout for my Zone 2 cardio. This became an energizing morning ritual.

Then, my gym announced a month-long closure for renovations.

I had dumbbells at home, so strength training wasn't an issue, but I needed a cardio alternative. I asked ChatGPT:

“My gym is closing for a month and I need an alternative to the 12-3-30 treadmill workout. I hate running, and walking on a flat surface doesn’t raise my heart rate enough for Zone 2 cardio. What can I do?”

It proposed various options, from jump rope intervals to YouTube aerobics videos. I had used YouTube for Pilates or yoga on rest days but hadn't considered it for cardio. Thanks to this suggestion, I’ve discovered several instructors I genuinely enjoy.

I still miss my treadmill routine, but I'm treating this month as a chance to experiment. Now, I have more options for maintaining my cardio, even when traveling or visiting family.

Important Considerations When Using ChatGPT for Fitness

ChatGPT may not be the ideal solution for every situation. Research indicates it performs less effectively with recommendations for individuals with specific health conditions like diabetes. If you are pregnant or nursing, it's crucial to discuss your nutrition and exercise plans with your physician. Regardless of your health status, seeking a medical doctor’s advice before starting any supplement is always wise.

There are instances where I won't rely on ChatGPT. For example, as I age, I'm prioritizing strength training more to combat the muscle loss that typically begins for women in their thirties. I aim to age gracefully, like Halle Berry! As I consider implementing OB-GYN physician Dr. Mary Claire Haver’s advice on preparing now for healthy aging, I’ll likely consult a personal trainer to ensure proper form if I increase my lifting. I'm also curious about how creatine might help prevent age-related muscle loss, but I won’t just ask ChatGPT; I’ll discuss it with my doctor at my annual physical.

You can view ChatGPT less as a source of specific clinical guidelines and more as a tool for figuring out the practical implementation of advice from reliable medical or fitness professionals. I don't recommend using ChatGPT for broad questions like, “I have PCOS. How should I change my nutrition?” Instead, once you have sound big-picture guidance, consider asking tactical questions such as, “Can you suggest some breakfast ideas that have at least 30 grams of protein and are under 400 calories? I am especially interested in meals I can prep ahead of time.”

ChatGPT isn’t a magic solution, but it can be a valuable sounding board, recipe analyst, and motivational aid. It has certainly made it easier for me to continue prioritizing fitness despite the challenges of the past year.