How to Use AI to Actually Understand Your Fitness Tracker Data | Ep 10

Speaker A: You probably paid hundreds of dollars for that watch that's on your wrist or that ring that's on your finger. It tracks your steps, your heart rate, your workouts, your sleep. It knows more about your body than your doctor does. And what do you do with all that data? You close your rings, maybe. And then you feel either smug or guilty, depending on whether the rings are closed. And at night, it tells you your sleep score was 62, and you think, cool, I already knew I slept terribly. Thanks for the reminder. $300 for a guilt bracelet or ring that also tells you you're tired. Today, I'm going to show you how to turn all that data into a fitness plan, a sleep strategy, and an encouragement system that actually fits your real life. Welcome to AI for the Busy Human. I am Bella Vasta. Short episodes, real tools, no fluff. One problem. One. One tool, and one workflow that you can steal today. Let us get into it. Let me describe your health data situation, and you tell me where I'm wrong. I bet I'm not wrong. You own a fitness wearable, an Apple watch, a Fitbit, an Oura ring, a Garmin something. You bought it with great intentions. You're gonna track your workouts, monitor your sleep, use the data to get healthier. For the first two weeks, you were obsessed. You. You checked your steps 17 times a day. You showed people your sleep score. You adjusted your bedtime because the app told you to. You felt like a biohacker. Then three weeks happened. Life happened. And now you check it once a day, mostly to see if your rings are closed. And if they're not, you either feel bad about it, or you swing your arm around while watching TV to cheat the mood. The move ring. Do not act like you haven't done that. We've all done that. Here's the real problem. Your wearable gives you data. Lots of data. Steps per day, Resting heart rate, heart rate variability, sleep stages, car, car, calories burned. I can't talk today. VO2 max standing hours, exercise minutes. And you look at all of it, and you think, so what? My resting heart rate. 72. Is that good? My sleep score was 68. What. What do I do with that? I got 4,200 steps yesterday. The goal is 10,000, but I have a desk job, and I'm a kid, and, uh, I am not walking 10,000 steps a day on Tuesday. Does that mean I'm failing? And then there's sleep. Let us talk about sleep, because that's the big one. You watch. Your watch tracks your sleep. It Tells you that you got five hours and 42 minutes. It tells you that you were in deep sleep for 53 minutes and REM sleep for 41. It gives you a sleep score, maybe 62, maybe 74 on a good night. And then what? What are you supposed to do with that information? You already know you're tired. You didn't need a $200 ring to tell you that. What you need is someone looking at the data saying, hey, here's where you're not sleeping well. Here is what actually is happening. And here are three specific things you can change tonight that will make a measurable difference by Friday. Your watch doesn't do that. Your watch just shows you a number and lets you marinate on it, lets you analyze it. And here is what no one's telling you. Sleep is the foundation that everything else sits on. Your energy, your mood, the patience with your kid, your ability to focus at work, your cravings, your motivation to move your body. When sleep falls apart, everything else falls with it. But we treat sleep like it's a luxury instead of an infrastructure. Then there is the all or nothing trap. With fitness, you have a great week. You work out four times, you close all your rings, you feel amazing. Then you miss a day, then two. The streak breaks and your brain is like, well, I already messed up. And you don't work out for two weeks. Then you start over on a Monday because apparently fitness only becomes begins, um, on Monday. Have you ever noticed that your wearable is giving you a scorecard? What you actually need is a coach. Someone who looks at your data, knows your life, and says, here's what's actually going on and here's what you can do about it. Quick thing before we dive in, everything I'm about to show you works in ChatGPT or Gemini or Claude. If you want access to all of them, plus every other AI major AI model without juggling subscriptions, go to BellaVasta.com forward/Magi M A G A I One roof, one price, 30 off your first three months. I use it every single day. All right, let's turn your guilt bracelet into an actual coach. The apps that come with your wearable are designed to track, not coach. Apple health gives you beautiful charts. Fitbit gives you badges. Garmin gives you training load scores. Aura tells you the readiness score. But none of them actually sit you down and say, based on the facts, you are a 40 year old single mom who works from home, sleeps 6 hours, and realistically has 30 minutes 3 times a week. Here is exactly what you should do and here is what's sabotaging your sleep. They give you general goals. 10,000 steps, 8 hours of sleep, 30 minutes exercise and those might be fine benchmarks for the general population, but they're not calibrated to your life. Your life looks like chaos with a wood small pockets of time. And the sleep advice is it's the same five things repeated everywhere. No screens before bed. Keep your room cool, no caffeine. Afternoon. Go to bed at the same time every night. Great advice you've heard thousands of times and you're still not sleeping because your body nobody's looked at your patterns to figure out what's actually going wrong for you. Maybe it's not the screens. Maybe it's the fact that you drink water right before bed and you're waking up at 2am M to go to the bathroom. Maybe your sleep score tanks every Sunday night because Monday anxiety kicks in at 10pm Maybe you're getting enough total hours of sleep, but your deep sleep is almost non existent because you're going to bed too late and cutting into the early sleep cycles where deep sleep happens. You cannot figure this out by reading a generic article. You need someone to look at your specific data and your specific life to connect the dots. And this is exactly what we're doing right now. Today we're using ChatGPT or Gemini as your personal fitness and sleep coach. Not a replacement for a doctor or trainer. A coach who can look at your wearable data and your life situation and give you realistic personalized plan for moving better and sleeping better. Here's how to get your data ready. Most wearables let you export the data or at minimum you can look at your weekly summary on an Apple Watch. Open the health app and look at trends on a Fitbit screen. Record, uh, screenshot on Fitbit, Screenshot your dashboard on Aura, check your readiness or your sleep tabs. You don't need to be fancy a screenshot, a few numbers you jot down or just telling AI what you remember. All of it works. The key is giving the context about your life alongside the data. Numbers without context are just numbers. Numbers with context become a plan. Let me show you. Open up your LLM a choice. Give it your full week of data and your life context in one prompt. Here it is. I'm going to read it out loud. Here is my weekly fitness data for my Apple Watch. Monday, 32,000 steps no workout Tuesday 15 5,100 steps 20 minute walk. Wednesday 28, hundred steps no workout. You get the point Right. My average resting heart rate this week was 74. I'm a busy single mom in my 40s. I work from home. I have about 30 minutes three or four times a week for an inter for intentional movement. I do not have a gym membership. I have a yoga mat, resistant bands and a neighbor that I can walk with. Build me a realistic movement routine that fits my actual life. Tell me exactly what to do on each day. Do not give me a plan that requires an hour or equipment that I do not have. What comes back with isn't generic. Do 30 minutes of cardio three times a week. Plan. It's a specific plan that knows your equipment, your time, your schedule and your current activity level. It might say Monday, 15 minute resist resistant band circuit. Here are the four exercises. Wednesday, 20 minute walk after school drop off. Thursday, 20 minute yoga flow focused on lower back because you sit all day. Saturday, active time with your kids counts. Keep doing that. It meets you where you are, not where a fitness magazine thinks you should be. And it builds on what you're doing instead of throwing everything out and starting over. Now let's get the data interpretation. Based off this week of data, what patterns do you see? Is my resting heart rate of 74 something I should be paying attention to? Am m I getting enough activity for someone of my age or am I falling short? Be honest, not harsh. Explain it like a coach who genuinely cares, not like a doctor reading a chart. This is where numbers become insight. It might point out that your most active days are the ones where you did something with your kid, which means building more of that in is better strategy than focusing on Yoga at 6am it might say that your resting heart rate is normal but worth watching over the next coming months. Your watch would never tell you any of that. Your watch would just show you a number. All right, let's talk about sleep. This is the one thing that might change your life. And I'm not being dramatic. Sleep affects everything. Your energy, your mood, your patience, your cravings, your motivation, your ability to think clearly. When people tell me they're struggling with productivity or focus or emotional regulation, as a business coach, the first thing I ask is, how are you sleeping? Because 9 out of 10 times sleep is the first domino. But here's the prompt I want you to give AI. And I, uh, want you to be honest with it. It's not going to judge you. Here's my sleep data from the past week on my apple watch Monday night. 5 hours 42 minutes. 48 minutes of deep sleep. 38 minutes of realm fell asleep at 12:15, woke up at 3:00am I want you to do that for every single night or just give it the data. Okay, but those are the things that it needs to know then. Also, I'm a single mom. I work from home. If your AI doesn't already know this about you, if you're paying for one, it should um, my kid goes to bed around 8:30, but I use those hours after bedtime as my alone time so I can tend up late. I drink coffee in the morning and sometimes have a second cup around two. I look at my phone in bed almost every night, analyze my sleep patterns, tell me what's actually going on. Why are some nights so much better than others? What's the connection between my bedtime, my deep sleep and how I feel the next day? And give me a realistic sleep improvement plan that doesn't require me to go to bed at 9pm because it's never going to happen. This is where AI becomes incredibly valuable because it can see across the whole week and connect the dots that you don't see while you're living it night by night. It might tell you that your deep sleep is dramatically higher on the nights when you fall asleep before 11pm not because some magic number, but because deep sleep is concentrated in the earlier sleep cycles. When you go to bed at midnight or later, you're actually cutting into the window where your body does its deepest repair. It might point out that your worst night, Wednesday, was the phone scrolling night and the blue light plus the mental stimulation plus the late bedtime created a triple hit to your sleep quality. It might notice that your best night was Saturday. Fell asleep at 10:37 hours and 15 minutes, 71 minutes of deep sleep. And it might connect to the fact that you actually were physically active that day at the park. Movement plus an earlier bedtime plus less screen time equals your best sleep of the week. That's not generic advice. That's a pattern from your own data and the improvement plan. It's not going to tell you to go to bed at 9pm it knows that's not happening. Instead it might say something like this. Based off my sleep analysis, give me a realistic sleep improvement plan. I need alone time after my kid goes to bed. So I'm not willing to go to bed at 9, but I am open to making adjustments. Give me three small changes I can start doing this week that will improve my deep sleep and overall sleep quality. Be specific. Tell me what to do, when to do it and why it works. Also tell me what my Sleep data says about my overall health and what my doctor might want to know. It might say keep your second cup of coffee before 1pm instead of 2. That 90 minute shift gives the caffeine more time to clean your system or phone. Curfew at 11pm not bedtime, just 11. And that gives you two two and a half hours of alone time and still gives you bed by 11:15 most nights. On the nights you're in bed by 11, your deep sleep was 40% higher. That one shift alone could change how you feel by Thursday. Specific based off your numbers Realistic for your life. Not a sleep hygiene article that you have read 15 times. A plan that's actually based off of your patterns. And here's why this matters about all of it. Sleep is not about just feeling rested. Sleep is when your body repairs muscle tissue, consolidates memory, regulates hormones and manages stress. When your deep sleep is low, your body is not getting the repair time it needs. That affects everything. Your immune system, your weight, your mood, your ability to handle a hard day with your kid without losing your temper. Sleep is not a luxury, it's a foundation. And now you have a way to actually improve on it based off of what's really going on and not some generic article assumes all right, let's do a quick pause. If you're a business owner watching this and thinking if AI can turn my sleep data into strategy, what could it turn into? My My ba, My business data into a game plan? My sales numbers into insights? My team's performance metrics into actual coaching? That's exactly what it does. And I'm offering you a free complimentary 30 minute session for business owners who want to see how AI can make sense of their data and turn it into action. Limited time only. Go to bellavasta.com 30 and grab a spot. All right, two more things I want to show you. The encouragement. This is the prompt that makes people emotional and I'm not kidding it. Try it tonight. Turn this week of fitness and sleep into data encouragement where I am already winning that I cannot see. What am I doing right that I'm probably not giving myself credit for. Be specific. Use my actual numbers. I am. I am someone who tends toward all or nothing thinking. I need to hear what is going well, not just what needs to improve. It might say you moved your body four out of seven days this week. That's not a failure. That's a majority. Your Saturday park was 8,900 steps of being present with your kid while also taking care of your body. Your Thursday yoga Session shows you are making time for flexibility, stress relief even on a busy week. And your sleep Thursday, Saturday nights, you cracked the code. You went be before 11 and you got over 60 minutes of deep sleep both nights and your body thanked you. You already know it works. You've done it twice this week. The goal is not perfection. The goal is doing more of what you know is already working. Your watch didn't say any of that. Your watch didn't close rings on Monday. The AI said you were showing up four out of seven days and your body is already telling you what works, that reframe is everything. And finally, the weekly checkup. Here's what makes it all sustainable. Okay, because this might sound like a lot of things to do every Sunday or Monday, you just take two minutes, you give AI all your data from the past week. And if you, if you train it properly and you do it in a project or maybe you've created a GPT or a bot, then it's really easy. You just dump it in. It knows exactly what to do. Or if you're doing it manually on a free plan. Here's my fitness and sleep data from the past week. Compare it to last week's. What improved, what slipped, what did, what sleep did changes, uh, in my difference in energy and my movement. And based off of what you see, adjust my fitness plan and my sleep plan. Now you have something no wearable gives you okay. Over time, it becomes a coach that knows your patterns and your tendencies in your life. Bonus trip. Add nutrition to the conversation. You don't need a calorie count. Just tell the AI, uh, roughly what you ate this week or how many times you ate out or how many times you skipped meals. All right, so here's what we covered today. One, we actually turned a week of wearable data into realistic fitness plan built around your actual life. Two, we analyzed our sleep data to find the patterns hiding in plain sight, like the connection between bedtime and sleep quality. Three, we built sleep improvement plan with small specific changes based off our own numbers, not generic advice. Four, we got encouragement based off our real data and reframed what we are already doing right. And five, we set up a weekly checkup that adapts our our fitness and sleep plan based off of what we actually want. Okay, Your wearable has the data. Now you have the coach, and your coach knows your name, your schedule and your sleep patterns. I want you to really consider, if you do nothing at all with any of these podcasts, do something with this one, because this is the one that could really change your life. I'm not kidding and I'm not exaggerating. This AI is here to help us if we allow it. And I want to remind you that if you are struggling in business, this is definitely the first place to start. Take it from me, a business coach of 20 years and if you want to talk jump on my calendar bellavasta.com 30 or if you want all the AI plans for or LLMs uh for price of one under one roof go to bellavasta.com Magi M A G A I for 30% off the first three months. Please don't forget to like subscribe, share and comment. What did you love about this episode? Share it with someone who you know would absolutely love it. And of course check out the the show notes because that's where I'll have all the prompts that you can copy and paste. This has been another episode of AI with Busy Human. I'm Bella Bas and I'll see you on the next episode.