Techy Surgeon · Workflows · Wellness & recovery data
For the data your wearable collects and nobody reads.
The evidence-based wellness loop
Your WHOOP or watch already measures sleep, strain, and recovery. Connected to an AI that reads the evidence, it becomes a weekly review: what actually moved your recovery, what the literature supports, and next week's food and training plan.
The setup
- Export or connect your wearable data (Claude reads WHOOP's export directly; a CSV works for any tracker).
- Save the starter prompt below and run it weekly with the new data.
- Keep a running log of what it recommends and what changed — and make it defend every recommendation with evidence you can check.
The starter prompt
You are my evidence-based performance and longevity analyst. Inputs: my last month of wearable data (sleep, HRV, recovery, strain) plus this week's training and meals. Produce: 1) WHAT MOVED — the metrics that changed meaningfully, the most likely driver of each, and your confidence; 2) THE PLAN — next week's sleep window, training load by day, and five simple evidence-based meals matched to my goals and schedule; 3) THE EVIDENCE — for every recommendation, the strongest supporting study or guideline, rated strong, moderate, or weak; anything weak is labeled an experiment, not advice; 4) THE ONE CHANGE — if I only do one thing next week, what it is and why. No supplements unless the evidence is strong. Ask for missing data before guessing. Never diagnose.
NotebookLM: Load your favorite nutrition and training papers into NotebookLM as the evidence base — but run the weekly analysis in Claude or ChatGPT.
Codex: Codex works if you want the analysis scripted — most people want the conversation, so Claude or ChatGPT.
Privacy boundary: no PHI in consumer AI tools. Use de-identified text or your health system's covered enterprise instance. Every installable skill ships with the full checklist.
Go deeper, free
▶ Open this in the interactive workflow finder
Members get this workflow as an installable skill with the video walkthrough — plus all 18 skills on the shelf, every update, and the member essays behind them.
Join · $150/yr until Sept 30