How to Use AI to Manage your Health: A Complete Step-by-Step Guide
- AJ
- Jun 21
- 6 min read
Updated: Jul 31
What AI Can Actually Do for Your Health Right Now
Personal Note
I started using AI for my health management in 2024, when I began experiencing symptoms that my doctor couldn’t explain. At first, I asked it to review my bloodwork and explore possible connections. Then we started evaluating supplements and vitamins for ingredients that could help, or potentially interfere with each other or with medications, and eventually, we worked on questions for my doctor.
Back then, I was still using the free version. It was helpful, but limited. The biggest drawback was that it couldn’t remember past conversations and it was hard for me to keep all the subjects we had discussed organized.
The real turning point came when I upgraded to the Plus model, which has a general memory about me, retains some memory between chats, can follow pre established "protocols" and allows me to create dedicated “projects" for different subjects.
ChatGPT now remembers the important things I've shared, including that I’m a highly sensitive person (HSP) and I have health anxiety. So when I ask questions like “What could this be?” it responds cautiously and considers my history. This is a big improvement over Googling symptoms, which often led me to frightening, unrelated possibilities.
When I started explaining how I was using ChatGPT to manage my health to my friends, I got so many questions that I realized people might need help learning how to use this tool. That’s why I created this guide. And no, I am not sponsored by ChatGPT :)
A quick-reference cheat sheet with the key points is available for download at the end of this article.
Warm Warning: The Limits of Using AI for Health
Artificial Intelligence can make mistakes and won’t replace your doctor, but it can help you stay more organized and remember what matters. As we get older and our health concerns become more frequent, and we can get overwhelmed more easily, it helps to have a system in place. Also, doctors don’t have the time or resources to track all our individual needs unless we bring them up.
Once you get the hang of it, ChatGPT becomes your personal health assistant: always available, never tired, and surprisingly good at connecting the dots.
Set Up a ChatGPT Health Project
and Track Tests, Symptoms, and More
If you want to take more control of your health, ChatGPT can be an incredibly useful tool—once you know how to use it.
This guide shows how to set up and manage a health project using the ChatGPT Plus plan (currently $20 per month). With memory included, it's ideal for tracking health data over time. If you're serious about using AI to support your health, the investment is well worth it. But, if you are brand new to it, you can start with the free version and get your toes wet, before you commit to paying.
Not tech-savvy? Don’t worry. If you can send an email, you can do this.
Step 1: Sign Up for ChatGPT (Plus Plan with Memory)
You can use ChatGPT on a computer, tablet, or smartphone. Here’s how to start:
Visit chat.openai.com
Create an account with your email and verify your phone number
Click your name or profile icon → Settings → My Plan → Upgrade to Plus ($20 per month)
Follow the steps to subscribe
Once you upgrade, you’ll see a toggle at the top of your screen, click “GPT-4” and switch to “GPT-4o” (this is the version you want)
Step 2: Start a Health Project
In the sidebar on the left click on “New project” and give it a name such as “Health.”
Once the project opens you will see “New chat in Health.” A “chat” is a conversation thread between you and ChatGPT. Each one can be focused on a specific topic, like supplements, blood tests, or symptoms, and used as a dedicated space to track that area of your health.
Thanks to the memory feature, ChatGPT will remember your symptoms, test results, and supplement routine across chats. That’s what makes it so powerful for managing your health over time.
Create Your First Health Chat
The firs chat is where you input information to be stored in the general memory:
"Hi, I want to start a health project. I am … years old and would like to track and manage my symptoms, supplements, blood test results, and medical history. Please act as my assistant. Let me know what you need from me to get started." ChatGPT will respond and ask for details.
What to Share with ChatGPT
A list of supplements you’re taking
Medical conditions or symptoms you’re experiencing
Your health goals (for example: more energy, better sleep, digestion, etc.)
Important: Include the most relevant information about your health and your goals in the first Health Project chat, and ask ChatGPT to "add it to memory." Also enter key data in the project instructions using this exact phrase: "Follow this protocol: remember that... (include your most relevant health information again here)"
Although ChatGPT Plus should retain the most relevant information about you in the general memory, and some across chats, when starting a new chat, you can copy the instructions directly into the conversation or ask ChatGPT to "follow the protocol saved in this project" to make sure nothing important gets overlooked. And remember ChatGPT can make mistakes.
Step 3: Start Separate Chats for Key Topics
For best results, keep different categories in their own chats. Upload PDFs, scans, or pictures after redacting personal info (see next section). ChatGPT names chats automatically, but you can change the names to something like Blood Tests, DNA & Genetics, Supplements or Symptoms.
Step 4: Upload Blood Tests and Other Documents
Protect Your Privacy Before Uploading:
On paper: Cross out your birth date, address, and any ID numbers with a black marker
On phone or tablet: Use a photo editor to draw over personal details
On computer: Use a free PDF editor like PDFescape or Preview (on Mac) to black out text
Your name is already linked to your account, so you don’t have to hide it, but always remove your date of birth and address.
Also:
Go to Settings → Data Controls → Chat History & Training
Turn OFF the option to use chats for training
This helps keep your data private
How to Find Settings:
On desktop: Click your name or profile icon, then click “Settings”
On mobile app: Tap your profile icon or the ☰ menu in the corner, then tap “Settings”
Once the Document is Ready:
Open the chat where you want to upload.
Press the + sign to upload it or drag it there
The file will be added to the chat. Then prompt ChatGPT with something like:“Here’s my blood test: can you summarize or compare it with my last one?”
Note that you can type or speak your prompt.
Step 5: Use ChatGPT Like an Expert
In your chats, you can ask ChatGPT to act like a specific expert. For example:
Act like a functional medicine doctor: Review my labs
Act like a thyroid specialist: What tests should I ask for, based on these symptoms?
Act like a pharmacist: Are there risks in combining these supplements or meds?
Chats can get long. At any point, you can ask ChatGPT to:
Create a chart
Summarize the conversation or prepare a list to print, copy or use to start a new chat
Final Thoughts
As previously stated, Artificial Intelligence won’t replace your doctor, but it can remember your health history better than most. If you’re serious about managing your health, this could turn out to be one of the smartest tools you’ll invest in. Besides you will be able to use the power of ChatGPT Plus for other tasks too.
Disclaimer: This article is for informational purposes only and may include curated or personal content. It is not medical advice. Please consult a licensed provider before making health decisions.
If you’re exploring alternative ways to stay healthy, you may also like:
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Download the Cheat Sheet How to Use AI to Manage your Health: A Complete Step-by-Step Guide
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