5 ChatGPT Tricks To Supercharge Your Health In 2025
23 min read Fifty-seven percent of American adults have committed to some type of self improvement goal this year, according to results from a national AP-NORC survey published in December. January 08, 2025 16:10
Of those who made a resolution, three of the top four priorities were health related, namely: eating better, moving more and losing weight. However, with a 90% failure rate for most resolutions — coupled with research that AI can be as effective as an in-person health coach to lose weight — it might be worth giving Coach ChatGPT a try this time.
Below are five prompts that are in italics and quotes that were written based on a goal-oriented, detail-driven framework from a brainstorm session with ChatGPT. Each “ChatGPT trick” can be cut-and-pasted into any free AI model to produce the desired plan or output. Each prompt was constructed to:
- Clearly Define And Focus On One Health Goal
- Allow For Personalized Options For That Goal
- Request A Step-by-Step Or Detailed Solution
- Add More Supportive Features
- Account For Challenges And Adjustments
This format works particularly well for ChatGPT because it provides enough detail for a targeted response while leaving room for more customization.
USED WITH PERMISSION: APNOC.ORG
ChatGPT Trick 1 — Eating Better
"Help me create a comprehensive weekly meal plan that focuses on nutrient-dense foods, taking into account my dietary preferences, health goals and cooking skill level. Please include breakfast, lunch, dinner and snacks for each day, along with simple, easy-to-follow recipes and a detailed grocery shopping list. Additionally, provide tips on meal prepping and substitutions for common allergens or disliked ingredients to ensure the plan is both practical and enjoyable for me to follow."
Rationale:
This prompt focuses on eating healthier throughout all meals and snacks to reduce unplanned eating or dependence on unhealthier foods. Adding a grocery list will simplify the process even further and avoid hiccups sticking to the plan. Recipes for every meal, tailored according to diet preferences and health goals, will make meals enjoyable and well-matched with one's objectives.
Customization Tips:
- Specify your dietary preferences (e.g., vegan, Mediterranean or gluten-free) to ensure the meal plan aligns with your needs and level of cooking expertise.
- Highlight any specific health goals, such as improving energy levels, managing blood sugar or reducing cholesterol, to tailor nutrient recommendations.
ChatGPT Trick 2 — Moving More
"Design a progressive, 12-week workout plan tailored to my current fitness level, preferred activities, and specific health goals. The plan should include a mix of cardio, strength training and flexibility exercises, with a gradual increase in intensity and variety to prevent boredom and injuries. Incorporate options for both gym-based and at-home workouts, along with clear instructions, duration for each session and rest days. Provide strategies for staying motivated, like tracking progress, setting mini-goals and incorporating social support or accountability partners."
Rationale:
This specific prompt focuses on creating a balanced fitness plan that builds endurance, strength and flexibility over time. Because it blends together different kinds of workouts and gradual progressions, it minimizes the risk of burnout or injury in the pursuit of overall fitness. Offering gym and at-home options provides flexibility for different schedules and preferences.
Customization Tips:
- Specify your preferred types of exercise (e.g., yoga, running or weightlifting) to ensure the plan is aligned with your interests and existing fitness level.
- Mention any physical limitations or conditions to ensure exercises are safe and effective for your needs.
ChatGPT Trick 3 — Losing Weight
"Provide a sustainable, personalized weight-loss strategy that incorporates a daily calorie target, balanced macronutrient distribution and mindful eating techniques. Include practical portion control tips and methods for tracking progress, such as using a food journal or app. Offer strategies to manage common weight-loss challenges like emotional eating, dining out and navigating social events. Additionally, include advice on celebrating small victories to maintain motivation and how to adjust the plan if progress plateaus."
Rationale:
Sustainable weight-loss requires gradual lifestyle changes that become habits over time rather than quick fixes, which are often unsustainable. Setting a daily calorie target and balanced macronutrient goals provide a clear framework to reach the daily fuel deficit needed to drop pounds while meeting nutritional needs. Intentional eating techniques help individuals tune into their hunger cues and avoid overeating.
Customization Tips:
- Specify your preferred method of tracking (e.g., a journal, app or visual chart) to ensure consistency.
- Adjust calorie and macronutrient goals based on your activity level, age and health conditions.
ChatGPT Trick 4 — Improving Sleep Quality
"Help me create an effective bedtime routine and optimize my sleep environment to improve sleep quality. Include steps for unwinding before bed, such as specific relaxation techniques or light stretching and advice on reducing screen time. Offer recommendations for creating an ideal sleep environment, like adjusting temperature, reducing noise and light, as well as selecting a comfortable mattress and pillows. Address common sleep challenges, such as managing stress, irregular schedules or night-time awakenings, with practical solutions and expert-backed strategies."
Rationale:
A structured bedtime routine helps signal the body and mind that it’s time to unwind, making it easier to fall asleep. Relaxation techniques and reducing — or even eliminating — screen time before bed can help decrease stimulation and prepare the brain for rest. Also, optimizing the sleep setting enhances comfort and minimizes disruptions, promoting deeper, more restorative sleep.
Customization Tips:
- Indicate specific challenges you face, such as anxiety or a noisy environment, for personalized advice.
- Mention your typical bedtime and wake-up time to align the routine with your natural circadian rhythm.
ChatGPT Trick 5 — Quitting Unhealthy Vices
"Create a comprehensive, step-by-step plan to help me quit [specific vice, e.g., alcohol, sugar or smoking]. Include strategies for identifying and managing triggers, substitutes for cravings and techniques for building healthier habits. Provide daily affirmations or motivational messages to stay on track and suggest tools or resources like apps or support groups. Additionally, include advice on handling relapses and celebrating milestones to reinforce progress and resilience."
Rationale:
A structured plan provides clarity and direction for quitting addictive vices — which can be especially tricky to kick — making the process less overwhelming. Addressing triggers and cravings is critical for managing temptations, while having healthy substitutes on hand can help reduce the impact of intense cravings.
Customization Tips:
- Specify the vice you wish to quit and any associated triggers (e.g., stress, boredom or social settings) for tailored strategies.
- Highlight any previous attempts to quit and the challenges you faced to refine the plan based on past experiences.
Before engaging in any kind of physical health regimen, it’s important to check and discuss any plan — including a plan produced using a generative AI such as ChatGPT — with your healthcare provider first.
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