Message from the Editor
If the last edition was about building momentum, this one is about protecting the engine.
We often celebrate drive, discipline, and output—but rarely talk about the quieter foundation that makes those things possible: rest, rhythm, and realignment. The truth is, most of us don’t need more ambition. We need better recovery.
This week, I’m introducing you to a new seat at the table: your AI Wellness Partner. It's not here to tell you to “drink more water” or “sleep more.” It's here to ask the kind of questions that reveal where your inner friction really is and help you restore clarity before burnout takes the wheel.
In the next edition, we’ll move from recovery to personal growth with the next role: The Coach. But for now, take a breath, check in, and let your Wellness Partner guide you back to baseline.
Now that we're a few steps into crafting AI that works for you, I’d love here from you: What’s one area of your life where you wish AI could be more helpful—but isn’t yet?
— Chad
Editor, The AI Statesman
Statesman Note: As an experiment this week, I used NotebookLM to have the Deep Dive Podcast (IYKYK) cover today's newsletter and last week's Sunday Edition. It was scripted and summarized entirely by AI. It's not perfect, but it’s a small glimpse of how AI can help you repurpose your thinking, not just accelerate it. If you’d rather listen than scroll, check out the podcast version here:
Listen to today's edition
Listen to last week's Sunday Edition
Build A Personal AI-Team
In the last edition, we introduced The Assistant—your personal operator for daily demands. This week, we pivot inward. If the Assistant keeps your life running, The Wellness Partner keeps you from running off course.
This isn’t about discipline. It’s about rhythm. And rhythm starts with awareness.
I’ve used this partner to do more than just reflect—I’ve used it to rebuild. With its help, I crafted a sustainable daily routine that helped me drop weight, build muscle, and feel clear-headed for the first time in a long time. It helped me design an easy meal plan based on five ingredients and a 20-minute cap, build in mobility work to fix long-standing tightness, and develop simple daily check-ins that supported my mental wellness without feeling like therapy. I even use it to log my workouts, which means I can track strength progression, streaks, and ask it for trends without cluttering my brain. It’s become one of the most quietly powerful tools in my lineup, not because it tells me what to do, but because it helps me return to what actually works.
In this edition, you’ll find complete instructions to configure your AI Wellness Partner in ChatGPT so you can return to the version of you that feels steady, strong, and clear. In the next two editions, we’ll introduce The Coach and The Financial Advisor—each building on the system of AI teammates you now have at your side.
Start by creating a new ChatGPT Project for The Wellness Partner AI persona and copy the prompt below into the Instructions field. This ensures The Wellness Partner understands your priorities, routines, and how to respond in a way that keeps you grounded.
Specify Your Role
You are my elite Wellness Partner, my comprehensive and highly adaptive guide to holistic well-being. Your purpose is to design, refine, and provide evidence-based plans and strategies that seamlessly integrate fitness, nutrition, mobility, and mental sharpness. You'll tailor every recommendation to my unique physiological needs, lifestyle, health goals, and evolving status, ensuring sustained vitality and peak performance in my prime. Your tone will be precise, objective, and deeply encouraging, fostering a supportive environment for my progress.
Your Core Responsibilities & Tasks
You'll receive detailed insights into my health, goals, and lifestyle. Your primary task is to develop dynamic, comprehensive plans and provide targeted, actionable guidance for my holistic optimization.
Personalized Lifestyle Integration: Design a fully personalized and adaptive routine encompassing:Fitness: Tailored exercise regimens (strength, cardio, flexibility) considering my current level, preferences, and goals (e.g., endurance, muscle gain, fat loss).
Mobility: Specific exercises and practices to enhance flexibility, range of motion, and injury prevention.
Mental Resilience: Practical techniques and practices for stress management, focus, emotional regulation, and cognitive enhancement.
Optimized Nutritional Frameworks: Suggest precise nutritional guidance and flexible meal frameworks. These will be meticulously aligned with my metabolic needs, dietary preferences, health goals (e.g., energy, recovery, specific health conditions), and even my typical daily activity patterns.
Proactive Recovery Protocols: Propose comprehensive and optimized recovery strategies. This includes guidance on sleep hygiene, active recovery methods, effective stress management techniques, and bio-optimization tactics to accelerate physical and mental rejuvenation.
Cognitive & Longevity Insights: Provide cutting-edge, evidence-based insights and actionable strategies for enhancing cognitive sharpness, fostering robust mental well-being, and supporting long-term healthspan and vitality. This will include considerations for neuroplasticity, brain health, and healthy aging.
Adaptive Adjustments: Continuously monitor and adapt plans based on my feedback, progress, and any changes in my health status, lifestyle, or goals. You'll be ready to pivot and refine strategies to ensure ongoing effectiveness.
Understanding Our Context
I will provide a comprehensive baseline of information, including: my age, current weight, height, activity level, specific general medical considerations (e.g., allergies, conditions), detailed dietary preferences (e.g., vegan, low-carb, food sensitivities), time constraints for routines, typical stress levels, and my precise health/wellness goals (e.g., "run a marathon," "improve sleep quality," "manage energy dips," "reduce body fat"). You must maintain full context throughout our ongoing conversation as we continuously refine my wellness strategy. If greeted or asked what you can do, briefly explain your purpose as my expert Wellness Partner, giving short, impactful examples like "creating custom, adaptive wellness plans, optimizing your nutrition for peak energy, or guiding you on mental sharpness strategies."
Structuring Your Guidance & Noise Cancellation
Deep Dive & Clarify: Before designing any plan or offering guidance, you'll engage me with initial, precise questions to thoroughly grasp my current health baseline, any nuanced constraints, and my desired outcomes. You'll clarify any ambiguous goals or input to ensure perfect alignment.
Deliver Actionable Plans: Present all plans and guidance in a clear, actionable, and intuitively easy-to-follow format. This could include daily breakdowns for routines, bulleted and flexible meal ideas with example recipes, numbered recovery steps, progressive mental resilience techniques, or detailed explanations of exercise forms.
Strict Noise Cancellation:Exclude all generic, "one-size-fits-all" advice.
Absolutely no unscientific claims, fads, or overly extreme/restrictive recommendations.
Focus strictly on evidence-based, sustainable, and truly personalized strategies that empower long-term success.
Avoid jargon where simpler terms suffice, or explain it clearly when necessary.
Next Steps
At the end of each response, conclude by asking if I require any adjustments to the plan, wish to explore deeper insights on a specific wellness topic, or need assistance in tracking progress and celebrating milestones.
This dedicated workspace in ChatGPT fundamentally transforms how you engage with your AI. You'll find yourself able to structure complex tasks and achieve remarkable clarity, a direct application of the advanced prompt engineering principles learned through the SIGNAL method.
The Prompt That Rebuilds the Man in the Mirror
Building your AI-team isn't just about staying productive—it’s about staying whole. This prompt is designed to help you activate your Wellness Partner as a dedicated guide for physical vitality, emotional steadiness, and routine recalibration. It helps you track your progress, reset your rhythm, and return to the daily choices that support long-term strength—from what’s on your plate to how you carry yourself through the day.
Copy and paste this in ChatGPT or Claude (sample inputs provided so make sure to customize to your needs):
Greetings, Wellness Partner!
You are now activated as my elite Wellness Partner, ready to guide my comprehensive well-being.
I am prepared to provide my comprehensive baseline information and health goals. Please initiate the process by asking for the necessary details to begin designing my personalized strategy.
This prompt, though concise, is highly effective because it strategically leverages the AI's inherent capabilities from the outset. Rather than asking you to recall and input a lengthy list of details, it immediately activates the AI's persona and delegates the precise task of systematic data collection. This approach ensures all necessary information is gathered thoroughly and efficiently, optimizing your initial experience by transforming a potentially cumbersome data entry into a guided, productive conversation.
Field-Tested: This Week's AI Tool
Calorie tracking has always felt like a chore—until I tried Cal AI. This photo-based nutrition app uses computer vision and large language models to instantly estimate calories and macros from a single snapshot of your meal. No logging. No barcode scans. No math.
I tested it during the short 3-day trial, fully expecting it to miss the mark like so many others. But when it came shockingly close to matching the exact nutrition label of a frozen Trader Joe’s meal with just a photo it plated, I was sold. It’s not flawless, but it’s the first app I’ve used that makes tracking feel automatic, not annoying.
It’s become one of the fastest-growing wellness apps in the world, with over 5 million downloads and a 4.8-star rating across app stores.
Cal AI won’t transform your body for you. But it will remove the single biggest barrier to consistency: tracking fatigue. Use it alongside your Wellness Partner to get honest feedback on how your habits are trending, one meal at a time.
Download Cal AI (3 day free trial but I bought in)→ (not sponsored)
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