Latest / Doctor Turned Health Coach / How to Use AI to Improve Your Health - Simple Methods

Transcript

How to Use AI to Improve Your Health - Simple Methods · Doctor Turned Health Coach

• 0:22
  Today, we're going to dive into artificial intelligence or these large language models.
• 0:28
  You may know them better as ChatGPT, Gemini, Claude, and well,
• 0:33
  all these other ones that are out there.
• 0:36
  Now, we as physicians have our own separate system that's only for physicians
• 0:40
  and healthcare professionals. It's called Open Evidence.
• 0:44
  We also use a software called UpToDate that has its own AI built in.
• 0:51
  There is another one called Doximity that's also for doctors.
• 0:53
  So anyway, there's a lot of different of these AI-based tools available, but how do you use it?
• 0:59
  How can you use what's available to you to improve your overall health?
• 1:05
  So now what we're going to focus on today is probably the most common things
• 1:10
  that everybody deals with.
• 1:12
  Most common things are always going to be mental health, nutrition
• 1:17
  exercise and probably sleep those are
• 1:20
  the four those are the four that i always sort of help my
• 1:22
  health coaching clients with that's what my patients often struggle with and
• 1:26
  that's what we try to improve there are many ways of using these large language
• 1:32
  models which i'm going to just refer as chat to chat gpt that's our kind of
• 1:37
  like generic google um one way that i really think you can get a lot out of it,
• 1:42
  is if you can create a dedicated project inside something like ChatGPT.
• 1:49
  So you can actually, with a paid version, I think, you create a project.
• 1:53
  In that project, you give it a bunch of information.
• 1:56
  This is who I am. I'm a 42-year-old female.
• 2:00
  My goal is to be able to run a marathon.
• 2:03
  My sleep habits are this. These are my blood pressure numbers.
• 2:06
  This is my cholesterol number. So you give it some basic parameters.
• 2:10
  And you want to give it an instruction. That's probably one of the most important things that many miss.
• 2:15
  So every time you ask a question or when you basically program your artificial
• 2:20
  intelligence project, you tell it that, hey, imagine you're a nutritionist and a physician.
• 2:27
  That's who you are. And you're going to give me advice only based on the most
• 2:32
  rigorous, up-to-date information that we have that is evidence-based.
• 2:37
  You're not going to just pull things out from the latest social media headline,
• 2:42
  right? Because unfortunately, AI can do that.
• 2:44
  So you say you can use the WHO, the CDC, the FDA, the American Diabetes Association, right?
• 2:51
  All of these big name institutions that are pretty, pretty reputable.
• 2:56
  So you might start with something like, you know, I don't know why,
• 3:00
  but I get days in the month and the week where I'm really down.
• 3:04
  I feel really emotionally exhausted. I feel emotionally overwhelmed.
• 3:10
  I can't really get, wrap my head around what I'm supposed to do.
• 3:13
  I just, you know, describe it any way you like.
• 3:16
  Give me three things that I can try to,
• 3:20
  And ask me three questions before giving me the answer to help you give me a better answer.
• 3:25
  This is a great way to interact with ChatGPT.
• 3:30
  So I might say something like, do you notice that things happen when,
• 3:34
  do you notice the overwhelm every time you have something big planned or you
• 3:38
  have a big project to do? Yes.
• 3:40
  Do you notice that you start ruminating on it and then you kind of freeze and
• 3:45
  then you don't get to do anything else?
• 3:46
  Yes. okay so then it might say okay let's
• 3:50
  try this let's try this let's try that based on that
• 3:52
  you can say okay give me actual actionable steps
• 3:56
  that i should try for the next week or two weeks
• 3:59
  and then i'm gonna report back to you tell me what
• 4:02
  to report back to you so that we can troubleshoot and
• 4:05
  see why this worked or let's celebrate if
• 4:08
  it did work right so we want to troubleshoot why it
• 4:11
  didn't work and we want to celebrate when it works so that's
• 4:14
  an easy way for you to have an interaction with
• 4:17
  chat gpt about your mental health
• 4:20
  you can now go a step further
• 4:23
  and say hey i've had a lot of improvement now i've heard
• 4:26
  that there are some vitamins or supplements or
• 4:30
  something in my diet that i can do to help me now using the most up-to-date
• 4:35
  evidence blah blah blah give me some things that i can try to change around
• 4:39
  in my diet first and and supplement second why because based on solid evidence,
• 4:48
  we know that whatever you add into your food, however you change your food around,
• 4:52
  is going to be much more effective than adding a supplement.
• 4:55
  So if you add a supplement first and then change your food, you're going to get less of a benefit.
• 4:59
  So Chachi PD might say, hey, in the winter months or when you're really stressed,
• 5:04
  try to have more foods with omega-3 fatty acids. Try some sardines. Try some salmon.
• 5:09
  Okay, you give that a try. And then it might say, if you're already getting
• 5:13
  a lot of sunlight and you're still feeling a little bit down,
• 5:16
  a little overwhelmed a little bit stressed you might try a little bit of
• 5:18
  vitamin d supplements just a little bit around that time
• 5:21
  and then you can stop it or it might recommend st john's
• 5:24
  wort or it might recommend ashwagandha but you always want to see what evidence
• 5:31
  it gives you so always say and list all the evidence for me and just click on
• 5:35
  one of those to click on one of those and read it give it a quick browse because
• 5:40
  you don't want to start something unless you have.
• 5:43
  Of course, the guidance of a physician, that's the best. But if you don't have
• 5:47
  it, if you're really going to do it yourself, you want to verify the sources.
• 5:52
  Now, you can do the same thing for nutrition. You can take a bunch of photos of the foods you eat.
• 5:57
  You can take photos of your favorite foods in a restaurant. You can go to their
• 6:01
  website and look at the menu and say, hey, recreate this dish for me so that,
• 6:07
  and then you can list all of your risk factors.
• 6:11
  So you say, hey, you're a nutritionist and a physician.
• 6:14
  I want you to recreate this dish in a way that I get enough fiber,
• 6:18
  that it's not too much salt, that it helps me with my blood pressure.
• 6:21
  I also know I have high cholesterol, so I want to make sure it doesn't raise my cholesterol.
• 6:25
  I want it to taste the same and look really pleasant.
• 6:29
  Give me a, you know, one hour version of this dish and a 20 minute version of this dish.
• 6:34
  Because if I'm super busy, I'm only going to spend 20 minutes, right?
• 6:37
  Give me a shopping list of ingredients and give me alternative to ingredients
• 6:42
  that are less likely to be found oh by the way i live in zip code 90024 so find
• 6:49
  me foods or things that are available in that place right really fun and that's
• 6:54
  a great way for you to be able to do that,
• 6:57
  to achieve a really good nutritional profile also
• 7:00
  you can say hey every you know on the weekends i like
• 7:03
  to eat out okay so here's my
• 7:06
  zip code give me all the good restaurants and pick
• 7:09
  the top dishes that are likely going to be very healthy
• 7:12
  for me that i can eat at these restaurants given my health profile that i've
• 7:17
  shared with you the next one is exercise that's easy but you would think that
• 7:23
  okay well just give me a bunch of exercises to do you really want to interact
• 7:27
  with chat gpt in a way that is personalized to you.
• 7:32
  Look, I don't like walking, I don't like running, I don't like sitting there
• 7:36
  lifting a bunch of stuff.
• 7:38
  So ask me five questions and based on those answers, give me something that
• 7:42
  I can do that I actually would be able to stick with.
• 7:46
  So, for example, I might say, why don't you like lifting? What do you mean you get pain?
• 7:49
  I just feels uncomfortable or I get really winded. Okay, well,
• 7:53
  then we need to just have you go through the motions and really focus on your form.
• 7:58
  Or we need to find a sport for you that you really like.
• 8:02
  You might say, okay, I really, you know, I have this sport, racquetball.
• 8:06
  I love doing it, but I only get to do it once a week, and that's only if my
• 8:11
  friends show up, and that's only if racket courts are available.
• 8:14
  Okay, let me come up with five solutions so that you can do it more times in
• 8:19
  the week and make it easier.
• 8:21
  For example, it might say, hey, you know, you could just hit against the wall,
• 8:25
  or hey, you know, you could just do pickleball instead, or you could try this
• 8:28
  or that. So it can help brainstorm with you.
• 8:31
  It can help give you really good information based on your preferences.
• 8:37
  And of course, sleep. Now, the way I like to do sleep is like one of my favorite
• 8:42
  sleep books that I prescribe to every patient. I just send them a copy.
• 8:46
  Usually if they have any sleep issues, it's called Hello Sleep.
• 8:49
  I forget the author's name, but I say I'm having some trouble with sleep.
• 8:53
  When I wake up, I feel groggy.
• 8:55
  And at night, I just have no desire to go to sleep. I'm super awake.
• 9:00
  I'm all wired. What can I do?
• 9:04
  So imagine you're a sleep psychiatrist or a sleep expert.
• 9:08
  And based on the advice of this book called Hello Sleep, design a program and
• 9:13
  troubleshooting strategy for me to be able to get better sleep,
• 9:17
  feel less wired towards the end of the night, and feel more energetic in the morning when I wake up.
• 9:23
  Fantastic. And you try that, and then you take it
• 9:26
  back you take it back and you say hey this is
• 9:29
  what we did this is what you recommended but for whatever reason i didn't
• 9:32
  get the results ask me five questions to troubleshoot why i'm still feeling
• 9:37
  wired at night and let's try some other things i hope this is kind of fun for
• 9:44
  you guys right to experiment with chat gpt and try to kind of manage your own
• 9:48
  health using these parameters.