🧬 How to use AI to Build Your Ultimate Health Plan

Want to know what happens when you connect your wearables, lab results, genetic data, supplement labels, nutrition logs — and ask AI to create a daily supplement timing plan based on solubility, absorption, and circadian rhythm?

We did just that. And it changed the way we approach health forever.

Let’s break it down.

📦 Step 1: Export the Data

⚠️ Important: Before uploading any documents to ChatGPT, make sure to redact personal information such as your full name, date of birth, address, lab account numbers, and any other identifying details. This helps protect your privacy when using AI tools.

I pulled seven key data streams from the tools I already use to track my health:

1. Oura Ring
– Sleep stages, HRV, resting heart rate, readiness score
→ Exported via the Oura web dashboard as CSV files.

2. WHOOP
– Strain, recovery, sleep performance
→ Downloaded data from the WHOOP web platform.

3. Blood Test Results
– Lipids, liver enzymes, inflammation markers, hormones
→ PDF files from my lab provider (e.g., Quest, Labcorp) or via an online portal.

4. Withings Scale
– Daily body weight, body fat %, lean mass
→ CSV export from the Withings Health Mate app.

5. 23andMe
– Genetic SNPs: MTHFR, APOE, caffeine metabolism, and more
→ Raw data ZIP file from 23andMe dashboard.

Note: At the time of this project, GPT‑5 or Grok 4.0 could not directly analyze raw genetic data files. To work around this, we processed the data through third‑party tools like Genetic Genie, generated detailed gene reports, and then uploaded those summaries into ChatGPT for analysis.

6. Cronometer
– Macronutrient breakdown, micronutrient intake, calorie balance
→ Daily nutrition exports in CSV format directly from Cronometer.

7. Supplement Labels
– Photos of all my supplement bottles with nutrition facts, dosages, and ingredient stacks
→ Uploaded directly to the ChatGPT project folder as reference images.

💡 Step 2: Load It into ChatGPT

We created a Project folder in ChatGPT and uploaded everything — spreadsheets, PDFs, ZIP files, and photos — into a single workspace.

Then we gave ChatGPT a prompt:

ChatGPT went to work.

🧠 Step 3: AI Synthesis → Smart Insights

Here’s what it gave me back:

• 🔬 Blood test analysis: Flagged elevated hs-CRP and borderline low vitamin D — key markers to keep an eye on for inflammation and immune resilience.

• 😴 Sleep strategy: Correlated poor REM sleep with late-night training. Suggested a consistent wind-down window starting 90 minutes before bed and adjusted the timing of my evening supplements — moving melatonin slightly earlier and spacing magnesium and L-theanine more effectively to support circadian alignment.

• 💪 Recovery insights: Suggested moving WHOOP red recovery days to active mobility instead of pushing through.

• 🧬 Genetic flags: Identified MTHFR mutation → recommended methylated B vitamins. Also highlighted COMT and MAO gene variants, offering personalized strategies to manage dopamine metabolism and stimulant sensitivity.

• 🥦 Nutrition tips: Used Cronometer data to spot under-fueling on training days, overconsumption of protein, and underconsumption of carbohydrates on training days → updated macro targets.

• 💊 Supplement audit: Reviewed all ingredients, flagged redundant doses (like overlapping magnesium forms), and helped refine timing based on absorption windows.

• 🕒 Supplement schedule: Created a daily intake plan with:

  • Morning: B-complex, vitamin D (fat-soluble, with breakfast), creatine, mushroom coffee

  • Midday: Magnesium glycinate, omega-3s (with lunch), adaptogens

  • Pre-workout: Beta-alanine, citrulline malate, electrolytes

  • Post-workout: Protein + glycine, L-glutamine, tart cherry (anti-inflammatory)

  • Evening: Magnesium L-threonate, apigenin, L-theanine, and melatonin (circadian-aligned)

• 🧘 Stress resilience: Integrated HRV data from both Oura and WHOOP → personalized breathwork & cold exposure suggestions.

🔁 The Plan Is Dynamic

Since ChatGPT can track all this in a live project, we can upload new labs, scale readings, Cronometer logs, supplement updates, or monthly summaries anytime — and it re-evaluates your plan instantly.

This is what makes it a living protocol. Better than static PDF reports. Smarter than generic fitness plans. All tailored to my biology.

⚙️ Want to Build Yours?

We’ll walk you through it in a future Wellness Roll Up deep-dive — step-by-step. If you’ve got data from wearables, blood tests, or nutrition tracking apps sitting unused, this might be your chance to turn it into a powerful tool for transformation.

→ Subscribe for more turotials 

Stay optimized,
– The Wellness Roll Up Team