High Tech Health: What I Learned Using AI to Get Fitter.

Over the past year, I’ve embarked on a long-overdue journey of self-improvement, and no transformation would be complete without focusing on my physical health. With wearable health technology advancing rapidly, I turned to smart tools and AI to better understand my body and optimise my habits, with some impressive results.

Today, there is no shortage of gadgets to track a wide range of health metrics. The wearable market has exploded, growing from a modest $6 billion in 2014, with Fitbit leading the charge to over $60 billion today, dominated by Apple and Samsung and some Asian market leaders like Xiaomi. This wearable market is projected to triple to $180 billion within five years. Thats a 12% year on year growth over 15 years. Not bitcoin (62% today) but still a very respectable sector.

With a plethora of wearables and apps I’ve tested many of them to see what works, what doesn’t, and where these tools are headed in the future.

The Results: Measurable Improvements

Using devices like a continuous glucose monitor (CGM) typically for diabetics, a Samsung Smart Ring, smart scales, and other fitness trackers, I combined data from these tools with AI (ChatGPT) to make sense of the numbers. The result? A healthier, happier version of me:

• Weight Loss: I’ve shed +10kg by making smarter dietary and exercise choices and using the CGM to monitor my glucose intake and my mood response.
• Improved Sleep: My sleep quality has radically improved, with fewer restless nights and faster recovery. The Smart Ring was a game changer here due to its long batter life I could wear it overnight.
• Reduced Aches and Pains: Longstanding issues like muscle tension and joint discomfort have significantly diminished. By resting when I needed to rest.
• Lower Stress Levels: Smart apps help me track and manage stress more effectively.
• Future Health: By adopting healthier habits, I’ve reduced my risk of long-term issues like diabetes, stroke, and cardiovascular disease.

How I Achieved It: The Role of Insights

The magic of smart health tools lies not in the raw data but in how that data translates into actionable insights. Here’s what worked for me:

1. Dietary Adjustments with a Keto Focus: Following advice from friends, I adopted a Mediterranean/Keto-inspired diet. By cutting out most carbs and reducing sugar intake, I avoided glucose spikes typical of high-sugar foods. Sure, I miss the occasional slice of cake, but enjoying it sparingly has helped me sustain my weight loss and keep my energy levels stable. My CGM from Abbots worked the best, its a medical grade device but all CGM apps I tried had an awful user experience, but the data was the key.
2. Sleep and Recovery: The Samsung Smart Ring transformed how I approached sleep. Unlike smartwatches, which need frequent overnight charging, the ring’s seven-day battery life provided consistent, actionable data. It highlighted how late nights or excessive alcohol impacted my recovery, motivating me to stick to a healthier routine.
3. Stress Management: Tools like the Samsung Health app and my smart ring detected subtle stress signals, such as changes in heart rate variability (HRV). These insights were paired with practical recommendations, like guided breathing exercises or mindfulness videos from apps such Calm which have elements of their service included free.
4. Data Integration Using AI: One frustration I encountered was the lack of integration between tools. For example, my CGM and smart scales couldn’t communicate with my Samsung ecosystem. To solve this, I uploaded screenshots and charts into AI tools like ChatGPT, which analysed the data to provide context. It felt like having a personal coach, nutritionist, and health consultant rolled into one (with the disclaimer, of course, that AI is no substitute for a doctor).
5. Research and Experimentation: Trial and error, guided by AI, allowed me to validate what worked best. For instance, AI helped me analyze trends in my glucose data, offering reassurance when results were normal or suggesting tweaks to my diet and exercise routine.

Challenges and Cautions

While these tools have transformed my health, they come with limitations:

1. Integration Gaps: Each tool operates within its own ecosystem, making it hard to consolidate data. Even simple metrics like step counts differ between platforms. Using AI to analyse disconnected data provided some relief, but true integration remains a challenge.
2. Data Overload Anxiety: With so much data, it’s easy to feel overwhelmed. Early on, I obsessed over daily fluctuations, a single bad night’s sleep or a glucose spike. Over time, I learned to focus on trends rather than blips, using the bigger picture to make lasting improvements.
3. Calorie Tracking: Calorie estimates from fitness trackers and apps are often inaccurate. While helpful for general guidance, they’re not precise enough to rely on exclusively for meal planning.

The Future of Smart Health

The next evolution in wearable tech lies in AI-driven orchestration, where devices seamlessly integrate to provide a unified health narrative. Imagine a future where:

• Holistic Dashboards: AI consolidates data from your CGM, smart scales, and wearables into one interface. It doesn’t just display numbers but offers personalized advice: “Eat more protein today based on your recent glucose trends.”
• Enhanced Stress and Mental Health Insights: Devices could combine physical markers (like HRV) with mental health apps to track mood, providing actionable insights into emotional well-being. For example, listening to you via audio recordings or encouraging a conversations with AI could identify stress patterns and recommend mindfulness activities.
• Personalized Coaching: AI could recommend tailored workouts or even order healthy meals, eliminating guesswork and ensuring you meet your health goals.

Key Takeaways

The tools I use today aren’t perfect, but they’ve already made a profound difference in my well-being. By focusing on the basics; sleep, nutrition, exercise, and stress. I’ve lost weight, improved my energy, and gained clarity on what works for my body.

For anyone considering these tools, my advice is:

1. Start Small: Choose one or two tools to focus on your biggest goals.
2. Focus on Trends: Don’t let daily fluctuations overwhelm you; study long-term patterns.
3. Use AI: Tools like ChatGPT can help interpret your data and guide your decisions.
4. Consult Professionals: Always check in with a health professional before making significant changes.

The future of smart health is bright. But even today’s tools, when used wisely, can deliver life-changing results. Sadly I haven't found a tool that goes to the gym for me whilst I stay at home eating cake!