How to Use AI to Improve Your Health

The most common form of AI seeing personal use today is an evolution of chatbots—programs that respond to text prompts in a chat—called large language models (LLMs).

These LLMs are purportedly able to understand and respond to anything you could type. Recently, some of these LLMs have gained the ability to comb through the internet in addition to rapidly compiling information, making them extremely useful for research and planning.

Many LLMs are now available for free online and relatively easy to use. Here’s a list of some of the most popular models:

• ChatGPT
• Microsoft Copilot
• Google Gemini or NotebookLM
• Meta AI
• Claude

The biggest advantage of using an LLM is that you can be ultra specific about your goals. By laying out exactly what you want to achieve and how you want to achieve it, these AIs can create a unique plan tailored to your needs.

Here are some key areas where an AI could help.

Designing a well-balanced diet is one of the most challenging parts of health planning thanks to the sheer number of variables to consider. Allergies, nutritional requirements, taste preferences, time constraints—the list goes on. Where it might take you a week to think of a recipe that meets all your needs, an LLM can do it instantaneously—and then give you a list of five more.

Make sure to explain to the LLM what you want to achieve with your diet, and then ask it to generate a shopping list to match the recipes it creates.

The key to building a successful fitness routine is finding exercises that balance you feeling motivated with keeping you challenged. AI can be particularly helpful in designing a regimen that builds on your strengths while still gently encouraging growth, sprinkling in extra exercises in the areas where you might struggle.

Tell the LLM what results you’re hoping to see and ask it to be specific with numbers—that means weights, reps, sets, and times—for the best results.

If you’re struggling to get a good night’s rest, the cause is likely linked to your bedtime routine. Studies show that you need 30 to 45 minutes of wind-down time to prepare your body and mind for sleep. AI can help you build better sleep habits by creating an effective winding-down routine personalized to your lifestyle.

Start by telling the LLM about your daily schedule, including screen time and caffeine intake, then ask it to create a new nighttime routine that prioritizes rest and relaxation.

Although the causes of stress might feel nebulous at times, there are concrete solutions you can practice to reduce their impact on your mental health. There are lots of different stress management tools and strategies, but they all rely on consistency. AI can help you by creating a routine that strengthens your coping mechanisms through daily repetition.

You can ask the LLM to generate a stress management plan based on therapeutic approaches you find effective, like cognitive behavioral therapy or mindfulness, or individual exercises you enjoy, like breathwork or meditation.

One of the biggest barriers to seeking out mental health support is knowing where to start. Between counseling, therapy, and group work, the list of options can feel overwhelming. AI is a great tool to help you narrow down the list, get your questions answered, and get connected with the individual or organization best suited to your needs.

Tell the LLM which issues you’re struggling with as well as the specialty or qualifications you want in a mental health professional, and then ask it to generate you a shortlist of viable options in your area.

It’s important to remember that LLMs are trained on information taken from the internet, and the internet is full of misinformation.

LLMs are also prone to hallucinations—a term that means the AI has generated its own, made-up answer, rather than pulling from a real source. These hallucinations can be nonsensical, misleading, or just plain wrong.

Before taking any health advice from an AI, be sure to ask it for credible sources to back up the information it gives you.

Remember, LLMs make great research and planning tools, but they are not a substitute for the advice and support of trained health professionals.

ORIGINALLY PUBLISHED ON ALIVE.COM.