How AI Detected My Health Issue! - Claude as a Coach

in this video I'm going to share a quite in this video I'm going to share a quite Advanced use case of using claw to Advanced use case of using claw to Advanced use case of using claw to enhance your daily life my name is Misha enhance your daily life my name is Misha enhance your daily life my name is Misha I'm a devops engineer from the I'm a devops engineer from the I'm a devops engineer from the Netherlands and recently I've taken a Netherlands and recently I've taken a Netherlands and recently I've taken a deeper interest into interacting with AI deeper interest into interacting with AI deeper interest into interacting with AI and large language models and and large language models and and large language models and specifically Claude when Claude came specifically Claude when Claude came specifically Claude when Claude came around in June then I I really started around in June then I I really started around in June then I I really started in getting into this and Claud is just in getting into this and Claud is just in getting into this and Claud is just amazing so let me explain what I'm what amazing so let me explain what I'm what amazing so let me explain what I'm what I'm doing here um um I'm doing here um um I'm doing here um um so I am very into optimizing my health so I am very into optimizing my health so I am very into optimizing my health using health metrics so I wear an aura using health metrics so I wear an aura using health metrics so I wear an aura ring and I track my sleep and I I ring and I track my sleep and I I ring and I track my sleep and I I basically track everything track my basically track everything track my basically track everything track my calories I'm an engineer by trade and I calories I'm an engineer by trade and I calories I'm an engineer by trade and I love seeing graphs and data so I'm very love seeing graphs and data so I'm very love seeing graphs and data so I'm very into that kind of stuff now what becomes into that kind of stuff now what becomes into that kind of stuff now what becomes challenging is the actual analysis of challenging is the actual analysis of challenging is the actual analysis of this stuff and recently I've been this stuff and recently I've been this stuff and recently I've been noticing a problem where my I where I noticing a problem where my I where I noticing a problem where my I where I will fall asleep at I I usually go to will fall asleep at I I usually go to will fall asleep at I I usually go to bed at 8:30 in the evening and then at bed at 8:30 in the evening and then at bed at 8:30 in the evening and then at about 1:00 a.m. 2 a.m. I will wake up about 1:00 a.m. 2 a.m. I will wake up about 1:00 a.m. 2 a.m. I will wake up feeling fully refreshed and ready for feeling fully refreshed and ready for feeling fully refreshed and ready for the day and for a couple of weeks I just the day and for a couple of weeks I just the day and for a couple of weeks I just thought oh great I didn't need as much thought oh great I didn't need as much thought oh great I didn't need as much sleep today and I'm just going to go for sleep today and I'm just going to go for sleep today and I'm just going to go for it so I just started working and as an it so I just started working and as an it so I just started working and as an entrepreneur that's really good because entrepreneur that's really good because entrepreneur that's really good because then you can put in a six 16 hour then you can put in a six 16 hour then you can put in a six 16 hour workday well this has been really

workday well this has been really workday well this has been really productive but it's not good for my productive but it's not good for my productive but it's not good for my long-term health and now I'm I'm getting long-term health and now I'm I'm getting long-term health and now I'm I'm getting back into prioritizing for sleep and back into prioritizing for sleep and back into prioritizing for sleep and this is actually stopping me from this is actually stopping me from this is actually stopping me from getting a good night's sleep this waking getting a good night's sleep this waking getting a good night's sleep this waking up in the middle of the night so this is up in the middle of the night so this is up in the middle of the night so this is a problem that I'm having now now I have a problem that I'm having now now I have a problem that I'm having now now I have been recently watching a um 4-Hour been recently watching a um 4-Hour been recently watching a um 4-Hour series on exercise series on exercise series on exercise science I should say a a six-part series science I should say a a six-part series science I should say a a six-part series uberman Galpin series let me just show uberman Galpin series let me just show uberman Galpin series let me just show you it here guest series with Dr Andy you it here guest series with Dr Andy you it here guest series with Dr Andy Galpin Galpin and welcome to the this is Galpin Galpin and welcome to the this is Galpin Galpin and welcome to the this is like uh six episodes of two 4 and a half like uh six episodes of two 4 and a half like uh six episodes of two 4 and a half three and a half three hours each so three and a half three hours each so three and a half three hours each so there's tons of information here but there's tons of information here but there's tons of information here but with this all of this information and with this all of this information and with this all of this information and the data it becomes quite challenging to the data it becomes quite challenging to the data it becomes quite challenging to keep track of all the variables keep track of all the variables keep track of all the variables right so what I'm what I the idea I had right so what I'm what I the idea I had right so what I'm what I the idea I had was to start bringing this all together was to start bringing this all together was to start bringing this all together and just use AI to help me with getting and just use AI to help me with getting and just use AI to help me with getting some conclusions and it has been some conclusions and it has been some conclusions and it has been producing amazing results producing amazing results producing amazing results so bear with me I'm going to explain so bear with me I'm going to explain so bear with me I'm going to explain everything but I'm getting some very everything but I'm getting some very everything but I'm getting some very deep insights into my metrics currently deep insights into my metrics currently deep insights into my metrics currently that I would not have had uh if I I had that I would not have had uh if I I had that I would not have had uh if I I had not used AI to do this so what I'm doing

not used AI to do this so what I'm doing not used AI to do this so what I'm doing is I Claud has this um feature called is I Claud has this um feature called is I Claud has this um feature called projects which is amazing so in in in projects which is amazing so in in in projects which is amazing so in in in these projects what you can do is you these projects what you can do is you these projects what you can do is you can add a ton of context that the llm can add a ton of context that the llm can add a ton of context that the llm will then use for all of the subsequent will then use for all of the subsequent will then use for all of the subsequent prompts that you create and you can also prompts that you create and you can also prompts that you create and you can also set custom instructions now this one set custom instructions now this one set custom instructions now this one I've left empty but I did have one I've left empty but I did have one I've left empty but I did have one before uh in this project where I have a before uh in this project where I have a before uh in this project where I have a very big prompt um you're an AI very big prompt um you're an AI very big prompt um you're an AI assistant specialized in exercise assistant specialized in exercise assistant specialized in exercise programming and fitness coaching with a programming and fitness coaching with a programming and fitness coaching with a particular focus on strength training particular focus on strength training particular focus on strength training and hypertrophy Etc and hypertrophy Etc and hypertrophy Etc well and just before I continue if well and just before I continue if well and just before I continue if you're using like 20 word prompts to you're using like 20 word prompts to you're using like 20 word prompts to interact with AI you're absolutely doing interact with AI you're absolutely doing interact with AI you're absolutely doing it wrong this is how you should be it wrong this is how you should be it wrong this is how you should be prompting AI models and I am just a prompting AI models and I am just a prompting AI models and I am just a beginner these prompts are only going to beginner these prompts are only going to beginner these prompts are only going to grow as I continue my journey in this grow as I continue my journey in this grow as I continue my journey in this but this is basically what you should be but this is basically what you should be but this is basically what you should be moving towards and this entire prompt moving towards and this entire prompt moving towards and this entire prompt and everything I'm sharing with you is and everything I'm sharing with you is and everything I'm sharing with you is available for free in my free community available for free in my free community available for free in my free community the link will be down below that you can the link will be down below that you can the link will be down below that you can so that you can join no cost no nothing so that you can join no cost no nothing so that you can join no cost no nothing all for all for all for free free free so what I've done is I I made a text so what I've done is I I made a text so what I've done is I I made a text document with my current situ situation document with my current situ situation document with my current situ situation where I'm saying that I'm 3 4 years old where I'm saying that I'm 3 4 years old where I'm saying that I'm 3 4 years old 190 cm tall and my training history and

190 cm tall and my training history and 190 cm tall and my training history and that I am now getting back into um that I am now getting back into um that I am now getting back into um training again after about seven years I training again after about seven years I training again after about seven years I trained for 10 years had a break of trained for 10 years had a break of trained for 10 years had a break of seven years and now I'm back into seven years and now I'm back into seven years and now I'm back into strength training strength training strength training now what I did was I pulled the now what I did was I pulled the now what I did was I pulled the transcript of this 4 and a half long transcript of this 4 and a half long transcript of this 4 and a half long video about protocols to build strength video about protocols to build strength video about protocols to build strength and grow muscles so basically everything and grow muscles so basically everything and grow muscles so basically everything all the latest science that you need in all the latest science that you need in all the latest science that you need in order what you need to know in order to order what you need to know in order to order what you need to know in order to um induce hypertrophy to gain muscle um induce hypertrophy to gain muscle um induce hypertrophy to gain muscle mass and I added that into this project mass and I added that into this project mass and I added that into this project so now every every so now every every so now every every um prompt that I do has the knowledge of um prompt that I do has the knowledge of um prompt that I do has the knowledge of that video condensed into it so that in that video condensed into it so that in that video condensed into it so that in itself is already super um useful so itself is already super um useful so itself is already super um useful so what I did was I then I recently hurt my what I did was I then I recently hurt my what I did was I then I recently hurt my back a bit so I had to take that into back a bit so I had to take that into back a bit so I had to take that into account and so here is a prompt that account and so here is a prompt that account and so here is a prompt that says optimizing upper body hypertrophy says optimizing upper body hypertrophy says optimizing upper body hypertrophy with sciatica restrictions now with this with sciatica restrictions now with this with sciatica restrictions now with this prompt I was able to create a full prompt I was able to create a full prompt I was able to create a full program where I say I want to have 15 program where I say I want to have 15 program where I say I want to have 15 sets per muscle group per week I want to sets per muscle group per week I want to sets per muscle group per week I want to have um I want to train four times a have um I want to train four times a have um I want to train four times a week and I want to do this and that this week and I want to do this and that this week and I want to do this and that this and that so you give all these and that so you give all these and that so you give all these parameters and with a bit of prompting parameters and with a bit of prompting parameters and with a bit of prompting it just creates this perfect program for it just creates this perfect program for it just creates this perfect program for you and then if you then instructed to

you and then if you then instructed to you and then if you then instructed to say output the entire optimized and say output the entire optimized and say output the entire optimized and revised program in a spreadsheet it will revised program in a spreadsheet it will revised program in a spreadsheet it will actually make a beautiful um beautifully actually make a beautiful um beautifully actually make a beautiful um beautifully rendered um version of it that you can rendered um version of it that you can rendered um version of it that you can just easily reference and you can just easily reference and you can just easily reference and you can transfer it to Excel for example or transfer it to Excel for example or transfer it to Excel for example or something like that so it's just something like that so it's just something like that so it's just amazing how how well this works I was amazing how how well this works I was amazing how how well this works I was surprised how well this works because surprised how well this works because surprised how well this works because when I ask it to summarize the the when I ask it to summarize the the when I ask it to summarize the the number of sets like here it says okay number of sets like here it says okay number of sets like here it says okay I'm hitting 18 sets weekly on the chest I'm hitting 18 sets weekly on the chest I'm hitting 18 sets weekly on the chest 20 sets weekly on the back uh front delt 20 sets weekly on the back uh front delt 20 sets weekly on the back uh front delt 70 sets weekly it it takes all of these 70 sets weekly it it takes all of these 70 sets weekly it it takes all of these parameters and structures it around it parameters and structures it around it parameters and structures it around it and it did that in a matter of in a and it did that in a matter of in a and it did that in a matter of in a minute and you know how hard this is to minute and you know how hard this is to minute and you know how hard this is to do yourself if you're just drawing it do yourself if you're just drawing it do yourself if you're just drawing it out it's impossible and to know all of out it's impossible and to know all of out it's impossible and to know all of the perfect latest uh science while the perfect latest uh science while the perfect latest uh science while taking this into account it's taking this into account it's taking this into account it's amazing so now I I created my program amazing so now I I created my program amazing so now I I created my program but getting back to this um problem that but getting back to this um problem that but getting back to this um problem that I'm having with midnight Awakenings uh I'm having with midnight Awakenings uh I'm having with midnight Awakenings uh as I'm listening to this series I I was as I'm listening to this series I I was as I'm listening to this series I I was actually actually actually um they actually spoke about how um they actually spoke about how um they actually spoke about how midnight Awakenings can be be a sign of midnight Awakenings can be be a sign of midnight Awakenings can be be a sign of overtraining so what I'm doing now is I overtraining so what I'm doing now is I overtraining so what I'm doing now is I am uh now I am now thinking that okay

am uh now I am now thinking that okay am uh now I am now thinking that okay maybe I'm just training too hard I maybe I'm just training too hard I maybe I'm just training too hard I trained for two months now and I've been trained for two months now and I've been trained for two months now and I've been actually gaining quite a bit of muscle actually gaining quite a bit of muscle actually gaining quite a bit of muscle mass gaining a lot of weight and really mass gaining a lot of weight and really mass gaining a lot of weight and really liking it but my Sleep Quality is liking it but my Sleep Quality is liking it but my Sleep Quality is reducing so here is my data from Aura reducing so here is my data from Aura reducing so here is my data from Aura and here you see I should say I'm going and here you see I should say I'm going and here you see I should say I'm going to do a full video on my metric setup to do a full video on my metric setup to do a full video on my metric setup later uh let me know if you're later uh let me know if you're later uh let me know if you're interested in that in the comments but interested in that in the comments but interested in that in the comments but as you see here sleep is not a given for as you see here sleep is not a given for as you see here sleep is not a given for me I I uh I fluctuate a lot and because me I I uh I fluctuate a lot and because me I I uh I fluctuate a lot and because I'm an entrepreneur I have to work very I'm an entrepreneur I have to work very I'm an entrepreneur I have to work very hard and that means that I hard and that means that I hard and that means that I also uh sometimes sacrifice sleep for also uh sometimes sacrifice sleep for also uh sometimes sacrifice sleep for work which is not a good thing and I'm work which is not a good thing and I'm work which is not a good thing and I'm trying to work on that I'm trying to um trying to work on that I'm trying to um trying to work on that I'm trying to um I'm trying to become a better person I'm trying to become a better person I'm trying to become a better person and as you see I started tracking in in and as you see I started tracking in in and as you see I started tracking in in March and then it has been fluctuating March and then it has been fluctuating March and then it has been fluctuating since especially in the summer when since especially in the summer when since especially in the summer when things got very hot so this is basically things got very hot so this is basically things got very hot so this is basically the Sleep trajectory here and especially the Sleep trajectory here and especially the Sleep trajectory here and especially here things were starting to get really here things were starting to get really here things were starting to get really bad and then I figured okay this is not bad and then I figured okay this is not bad and then I figured okay this is not good I need to take charge here so from good I need to take charge here so from good I need to take charge here so from here I started optimizing my sleep and here I started optimizing my sleep and here I started optimizing my sleep and I've been doing quite well but it's I've been doing quite well but it's I've been doing quite well but it's still going up and down as you see here still going up and down as you see here still going up and down as you see here now if I then take this and filter it a now if I then take this and filter it a now if I then take this and filter it a little bit more recent so we are little bit more recent so we are little bit more recent so we are currently in November 2024 and I just currently in November 2024 and I just currently in November 2024 and I just filter this a bit uh let's say the from

filter this a bit uh let's say the from filter this a bit uh let's say the from September that's about when I started September that's about when I started September that's about when I started training now you see my sleep score training now you see my sleep score training now you see my sleep score initially improved a lot but now it is initially improved a lot but now it is initially improved a lot but now it is uh decreasing again and my total sleep uh decreasing again and my total sleep uh decreasing again and my total sleep is decreasing so I'm I I'm like having is decreasing so I'm I I'm like having is decreasing so I'm I I'm like having this problem that I wake up in the this problem that I wake up in the this problem that I wake up in the middle of the night and and I I can't middle of the night and and I I can't middle of the night and and I I can't figure out why that figure out why that figure out why that is now what's the problem is probably is now what's the problem is probably is now what's the problem is probably overtraining and you can see this overtraining and you can see this overtraining and you can see this reflected in what is called the average reflected in what is called the average reflected in what is called the average HRV the heart rate variability HRV the heart rate variability HRV the heart rate variability and I'm I'm not the definition is has and I'm I'm not the definition is has and I'm I'm not the definition is has something I don't know it by heart pun something I don't know it by heart pun something I don't know it by heart pun intended but it's it has to do with the intended but it's it has to do with the intended but it's it has to do with the speed of the your heart rate and how speed of the your heart rate and how speed of the your heart rate and how much that varies across Ross the night much that varies across Ross the night much that varies across Ross the night because that it usually measures it because that it usually measures it because that it usually measures it across the night and here you can really across the night and here you can really across the night and here you can really see how uh I see how uh I see how uh I am I I was around 40 and now like am I I was around 40 and now like am I I was around 40 and now like recently when I really picked up the recently when I really picked up the recently when I really picked up the training it just declined so much and training it just declined so much and training it just declined so much and then the Aura app is telling me every then the Aura app is telling me every then the Aura app is telling me every day that I am spending much more time in day that I am spending much more time in day that I am spending much more time in a stressed Zone and that my I'm stressed a stressed Zone and that my I'm stressed a stressed Zone and that my I'm stressed out because it has this Readiness score out because it has this Readiness score out because it has this Readiness score which usually was around like 85 or much which usually was around like 85 or much which usually was around like 85 or much higher if I look back higher if I look back higher if I look back historically here you see that my historically here you see that my historically here you see that my Readiness Readiness Readiness score is the average is

score is the average is score is the average is 81 but like it has been up until the 81 but like it has been up until the 81 but like it has been up until the '90s and then here it hovers around 85 '90s and then here it hovers around 85 '90s and then here it hovers around 85 so it's going up and down as you see so it's going up and down as you see so it's going up and down as you see but it's 75 now and that is definitely a but it's 75 now and that is definitely a but it's 75 now and that is definitely a problem I it's a sign that I I'm pushing problem I it's a sign that I I'm pushing problem I it's a sign that I I'm pushing it too hard so what I'm do what I did it too hard so what I'm do what I did it too hard so what I'm do what I did now was I exported this data so you can now was I exported this data so you can now was I exported this data so you can export this data as a export this data as a export this data as a CSV and I fed that into CSV and I fed that into CSV and I fed that into CLA here that's what you see here I fed CLA here that's what you see here I fed CLA here that's what you see here I fed that into cloud and then next I use an that into cloud and then next I use an that into cloud and then next I use an app called strong app uh for the iPhone app called strong app uh for the iPhone app called strong app uh for the iPhone strong workout strong workout strong workout tracker here this is the app tracker here this is the app tracker here this is the app [Music] [Music] [Music] uh here and it's a really nice app it it uh here and it's a really nice app it it uh here and it's a really nice app it it it's I'm just tracking all of my it's I'm just tracking all of my it's I'm just tracking all of my workouts all of the Reps that I do and workouts all of the Reps that I do and workouts all of the Reps that I do and the great thing about this app is that the great thing about this app is that the great thing about this app is that you can export it as a CSV file so I you can export it as a CSV file so I you can export it as a CSV file so I took the data from my aura on the web took the data from my aura on the web took the data from my aura on the web for the past few months and I exported for the past few months and I exported for the past few months and I exported my strong data and then it is I asked it my strong data and then it is I asked it my strong data and then it is I asked it um let me see that's not the right one um let me see that's not the right one um let me see that's not the right one here this one here I I took that data here this one here I I took that data here this one here I I took that data and then it I asked it to analyze it so and then it I asked it to analyze it so and then it I asked it to analyze it so here is saying based on this detailed here is saying based on this detailed here is saying based on this detailed analysis of your recent Health metrics analysis of your recent Health metrics analysis of your recent Health metrics here are the key findings there's a

here are the key findings there's a here are the key findings there's a clear correlation between sleep duration clear correlation between sleep duration clear correlation between sleep duration and the next day and the next day and the next day Readiness nights with less than 7 hours Readiness nights with less than 7 hours Readiness nights with less than 7 hours of sleep average Readiness of 70 nights of sleep average Readiness of 70 nights of sleep average Readiness of 70 nights with more than 7 hours of sleep average with more than 7 hours of sleep average with more than 7 hours of sleep average Readiness of 81 shorts sleep also Readiness of 81 shorts sleep also Readiness of 81 shorts sleep also impacts HRV here it says it shows impacts HRV here it says it shows impacts HRV here it says it shows consistent daily consistent daily consistent daily fluctuations your resting heart rate fluctuations your resting heart rate fluctuations your resting heart rate tends to increase with consecutive tends to increase with consecutive tends to increase with consecutive training days and lowest recovery scores training days and lowest recovery scores training days and lowest recovery scores typically follow short sleep nights and typically follow short sleep nights and typically follow short sleep nights and high volume training days super cool so high volume training days super cool so high volume training days super cool so it's already deducing that from the from it's already deducing that from the from it's already deducing that from the from the metrics now what it's saying it here is metrics now what it's saying it here is um um um here this is this this is a really cool here this is this this is a really cool here this is this this is a really cool part so here I I to I st it so I hope part so here I I to I st it so I hope part so here I I to I st it so I hope you can see this on uh on the video so you can see this on uh on the video so you can see this on uh on the video so first of all it has my data and then I first of all it has my data and then I first of all it has my data and then I asked it to Output this in a um visual asked it to Output this in a um visual asked it to Output this in a um visual manner uh I used here please create an manner uh I used here please create an manner uh I used here please create an interactive chart or graph that interactive chart or graph that interactive chart or graph that visualizes the relationship between my visualizes the relationship between my visualizes the relationship between my sleep duration HRV Readiness course and sleep duration HRV Readiness course and sleep duration HRV Readiness course and training performance now here is some training performance now here is some training performance now here is some something interesting so over something interesting so over something interesting so over here uh about here uh about here uh about the um yeah last week of October I hurt the um yeah last week of October I hurt the um yeah last week of October I hurt my back I was doing some bent over rows my back I was doing some bent over rows my back I was doing some bent over rows and I did them a little bit too heavy

and I did them a little bit too heavy and I did them a little bit too heavy and I have an old back injury that and I have an old back injury that and I have an old back injury that flared up and I got um Peri foris flared up and I got um Peri foris flared up and I got um Peri foris syndrome and that flared up my stica syndrome and that flared up my stica syndrome and that flared up my stica again so here I had to basically stop again so here I had to basically stop again so here I had to basically stop all training and just go be in bed and all training and just go be in bed and all training and just go be in bed and uh just relax now as you see uh just relax now as you see uh just relax now as you see here it actually went from my HRV went here it actually went from my HRV went here it actually went from my HRV went from 33 and it went all the way up to 62 from 33 and it went all the way up to 62 from 33 and it went all the way up to 62 so you see that curve going up that's so you see that curve going up that's so you see that curve going up that's the week when I was basically just lying the week when I was basically just lying the week when I was basically just lying in bed and not doing anything but I was in bed and not doing anything but I was in bed and not doing anything but I was like really frustrated I couldn't train like really frustrated I couldn't train like really frustrated I couldn't train and I wanted to make progress so I went and I wanted to make progress so I went and I wanted to make progress so I went back to training and then boom my HRV back to training and then boom my HRV back to training and then boom my HRV has really decreased to 29 now which is has really decreased to 29 now which is has really decreased to 29 now which is not good so there are a couple of things not good so there are a couple of things not good so there are a couple of things that I see from this that I see from this that I see from this data and that Claud actually really data and that Claud actually really data and that Claud actually really presented very nice to me and this is presented very nice to me and this is presented very nice to me and this is how Claud is helping me to understand how Claud is helping me to understand how Claud is helping me to understand these and make these connections these and make these connections these and make these connections so HRV is basically if my HRV lowers so HRV is basically if my HRV lowers so HRV is basically if my HRV lowers then I know that I'm stressing my body then I know that I'm stressing my body then I know that I'm stressing my body or my nervous system and this can be or my nervous system and this can be or my nervous system and this can be because of business stress I also have a because of business stress I also have a because of business stress I also have a fair bit of that but also like train fair bit of that but also like train fair bit of that but also like train training stress and it appears to me training stress and it appears to me training stress and it appears to me that I'm actually probably doing too that I'm actually probably doing too that I'm actually probably doing too much I'm training I always train to

much I'm training I always train to much I'm training I always train to failure and I train like four five days failure and I train like four five days failure and I train like four five days a week I went into it with a lot of zeal a week I went into it with a lot of zeal a week I went into it with a lot of zeal and really enjoying it but then it and really enjoying it but then it and really enjoying it but then it started impacting my sleep and you know started impacting my sleep and you know started impacting my sleep and you know if you don't like growing muscle is not if you don't like growing muscle is not if you don't like growing muscle is not about lifting weights it's about about lifting weights it's about about lifting weights it's about recovering from lifting weights and I am recovering from lifting weights and I am recovering from lifting weights and I am having a lot of problems with recovering having a lot of problems with recovering having a lot of problems with recovering right now apparently so I need to take right now apparently so I need to take right now apparently so I need to take action here so I asked it based on all action here so I asked it based on all action here so I asked it based on all of this data what to do and that's where of this data what to do and that's where of this data what to do and that's where I am now so it is telling me that um I am now so it is telling me that um I am now so it is telling me that um there is the HRV patterns that are there is the HRV patterns that are there is the HRV patterns that are decreasing and um now it's telling me that I am and um now it's telling me that I am actually accumulating fatigue so this is actually accumulating fatigue so this is actually accumulating fatigue so this is really important feedback that I hadn't really important feedback that I hadn't really important feedback that I hadn't actually considered myself so the H the high HRV during bed myself so the H the high HRV during bed rest indicates your body was in a strong rest indicates your body was in a strong rest indicates your body was in a strong parasympathetic State there's a rapid parasympathetic State there's a rapid parasympathetic State there's a rapid drop after returning to training drop after returning to training drop after returning to training suggesting that your body hasn't fully suggesting that your body hasn't fully suggesting that your body hasn't fully readjusted the current lower HRV readjusted the current lower HRV readjusted the current lower HRV hovering around 30 suggests accumulated hovering around 30 suggests accumulated hovering around 30 suggests accumulated fatigue so let's check out my aura data fatigue so let's check out my aura data fatigue so let's check out my aura data for well just since I started tracking for well just since I started tracking for well just since I started tracking so that's about six so that's about six so that's about six or well over half a year so if I track

or well over half a year so if I track or well over half a year so if I track my average HRV it has been around 40 my average HRV it has been around 40 my average HRV it has been around 40 milliseconds with peaking around milliseconds with peaking around milliseconds with peaking around 48 around 50 50 is good 48 around 50 50 is good 48 around 50 50 is good lowest has been lowest has been lowest has been 33 and now it is at 29 so I am 33 and now it is at 29 so I am 33 and now it is at 29 so I am definitely over stressing here 40 is definitely over stressing here 40 is definitely over stressing here 40 is about the about the about the Baseline so that's an interesting uh Baseline so that's an interesting uh Baseline so that's an interesting uh thing to take into account here but it suggests that I'm accumulating but it suggests that I'm accumulating fatigue so it the key implications here fatigue so it the key implications here fatigue so it the key implications here and here's where it's get really and here's where it's get really and here's where it's get really interesting your nervous system is interesting your nervous system is interesting your nervous system is showing signs of not fully recovering showing signs of not fully recovering showing signs of not fully recovering between sessions the declining HRV Trend between sessions the declining HRV Trend between sessions the declining HRV Trend indicates you may be accumulating indicates you may be accumulating indicates you may be accumulating systemic fatigue current training volume systemic fatigue current training volume systemic fatigue current training volume might be too high for your recovery might be too high for your recovery might be too high for your recovery capacity now I'm the type of person who capacity now I'm the type of person who capacity now I'm the type of person who needs to be told this right I need needs to be told this right I need needs to be told this right I need someone to I I preferably I would have a someone to I I preferably I would have a someone to I I preferably I would have a coach but I can't really afford that yet coach but I can't really afford that yet coach but I can't really afford that yet but like this is but like this is but like this is um this um this um this is arguably even better than having a is arguably even better than having a is arguably even better than having a human coach because I can export all of human coach because I can export all of human coach because I can export all of my data that I'm tracking all day long my data that I'm tracking all day long my data that I'm tracking all day long and give it to Claude and get and give it to Claude and get and give it to Claude and get recommendations based on the data and recommendations based on the data and recommendations based on the data and that's the most important thing that you

that's the most important thing that you that's the most important thing that you get things on objective data that you get things on objective data that you get things on objective data that you gather gather gather yourself and yeah you might be thinking yourself and yeah you might be thinking yourself and yeah you might be thinking oh you're just feeding all of your oh you're just feeding all of your oh you're just feeding all of your health data into Claude yeah I don't health data into Claude yeah I don't health data into Claude yeah I don't really mind the anthropic knowing about really mind the anthropic knowing about really mind the anthropic knowing about my sleep patterns and and such like I my sleep patterns and and such like I my sleep patterns and and such like I don't really care about that um I don't don't really care about that um I don't don't really care about that um I don't have a problem with them knowing about have a problem with them knowing about have a problem with them knowing about that even especially if it even possibly that even especially if it even possibly that even especially if it even possibly helps them um like I know that they're helps them um like I know that they're helps them um like I know that they're not using this data to train the model not using this data to train the model not using this data to train the model currently but they might be currently but they might be currently but they might be and uh I don't so I don't have a problem and uh I don't so I don't have a problem and uh I don't so I don't have a problem with that but it's just super with that but it's just super with that but it's just super interesting that it's giving me these interesting that it's giving me these interesting that it's giving me these datab based uh observations and I I'm datab based uh observations and I I'm datab based uh observations and I I'm the person that needs to hear this the person that needs to hear this the person that needs to hear this apparently I really like to have it apparently I really like to have it apparently I really like to have it objectively represented to me like this objectively represented to me like this objectively represented to me like this so it might be too high for my current so it might be too high for my current so it might be too high for my current recovery capacity so here it recommends recovery capacity so here it recommends recovery capacity so here it recommends oh I should reduce my training volume by oh I should reduce my training volume by oh I should reduce my training volume by 20 to 20 to 20 to 30% I have to increase my rest periods 30% I have to increase my rest periods 30% I have to increase my rest periods stop two to three reps short of failure stop two to three reps short of failure stop two to three reps short of failure and I have to Target seven and a half and I have to Target seven and a half and I have to Target seven and a half hours of sleep consistently consider hours of sleep consistently consider hours of sleep consistently consider adding an so I there are some very adding an so I there are some very adding an so I there are some very interesting suggestions interesting suggestions interesting suggestions here here here so another great thing of Claude is that so another great thing of Claude is that so another great thing of Claude is that it always asks these it always asks these it always asks these um um um um follow-up um follow-up um follow-up questions and these are actually really

questions and these are actually really questions and these are actually really helpful to determine the next step so helpful to determine the next step so helpful to determine the next step so what am I going to do here well I want what am I going to do here well I want what am I going to do here well I want what I want to do is um what I want to do is um what I want to do is um let's just do this let's just continue a let's just do this let's just continue a let's just do this let's just continue a little bit so from little bit so from little bit so from the AA data I see that the AA data I see that the AA data I see that my um my average HRV since I started um my average HRV since I started tracking is about 40 tracking is about 40 tracking is about 40 milliseconds so is 29 millisecond then milliseconds so is 29 millisecond then milliseconds so is 29 millisecond then an an an indicator that I have uh gone too far indicator that I have uh gone too far indicator that I have uh gone too far what would be what would be a what would be what would be a what would be what would be a good Target HRV good Target HRV good Target HRV to keep in mind when determining how to keep in mind when determining how to keep in mind when determining how well I'm recovering okay so now it's analyzing recovering okay so now it's analyzing all of the data again and it's going to all of the data again and it's going to all of the data again and it's going to give me some give me some give me some um recovery and like even if you have a um recovery and like even if you have a um recovery and like even if you have a human coach they won't they won't do human coach they won't they won't do human coach they won't they won't do this right they need some very Advanced this right they need some very Advanced this right they need some very Advanced software if they have it in order to do software if they have it in order to do software if they have it in order to do this but here it's now it's just also this but here it's now it's just also this but here it's now it's just also exporting it as react I mean this is a exporting it as react I mean this is a exporting it as react I mean this is a very Advanced use case of claw how it's very Advanced use case of claw how it's very Advanced use case of claw how it's augmenting my life and I'm always

augmenting my life and I'm always augmenting my life and I'm always figuring out more of these so I think figuring out more of these so I think figuring out more of these so I think this is just super this is just super this is just super interesting so here we go here we have interesting so here we go here we have interesting so here we go here we have our HRV recovery guidelin lines so our HRV recovery guidelin lines so our HRV recovery guidelin lines so optimal recovery is when my HRV is above optimal recovery is when my HRV is above optimal recovery is when my HRV is above 40 milliseconds full trading load okay 40 milliseconds full trading load okay 40 milliseconds full trading load okay can progress volume can progress volume can progress volume intensity normal range should be around intensity normal range should be around intensity normal range should be around 35 to 40 Mill 35 to 40 Mill 35 to 40 Mill milliseconds now I'm in the warning Zone milliseconds now I'm in the warning Zone milliseconds now I'm in the warning Zone and the critical Zone consider D Lo week and the critical Zone consider D Lo week and the critical Zone consider D Lo week focus on focus on focus on recovery so the current status is your recovery so the current status is your recovery so the current status is your HRV has dropped from a baseline of 40 HRV has dropped from a baseline of 40 HRV has dropped from a baseline of 40 milliseconds to 29 indicating a milliseconds to 29 indicating a milliseconds to 29 indicating a significant accumulated fatigue and this significant accumulated fatigue and this significant accumulated fatigue and this suggests your body needs increased suggests your body needs increased suggests your body needs increased recovery support before returning to recovery support before returning to recovery support before returning to full training full training full training loads okay well so I know objectively loads okay well so I know objectively loads okay well so I know objectively like I I started having this problem like I I started having this problem like I I started having this problem with my sleep and now I know I I knew I with my sleep and now I know I I knew I with my sleep and now I know I I knew I needed to do something but I didn't know needed to do something but I didn't know needed to do something but I didn't know what to do and now based on the data what to do and now based on the data what to do and now based on the data Claude is helping me and this is the Claude is helping me and this is the Claude is helping me and this is the future people this is how AIS can make future people this is how AIS can make future people this is how AIS can make us better human beings with everything us better human beings with everything us better human beings with everything we do if you're just acquiring the we do if you're just acquiring the we do if you're just acquiring the skills to interact with these so here it's asking me like design these so here it's asking me like design a specific D Lo program to help me a specific D Lo program to help me a specific D Lo program to help me restore my

HRV um yes um create a full program for HRV um yes um create a full program for me to restore to a healthy me to restore to a healthy me to restore to a healthy HRV uh I'm not sure I'm not sure if I should stop sure I'm not sure if I should stop training completely for a while or should I keep while or should I keep training I should also training I should also training I should also add that I am always add that I am always add that I am always training training to fail training training to fail training training to fail I keep doing reps until I cannot do I keep doing reps until I cannot do I keep doing reps until I cannot do another rep with proper technique another rep with proper technique another rep with proper technique anymore I think that also has been anymore I think that also has been anymore I think that also has been um um um um too high intensity for um too high intensity for um too high intensity for hypertrophy work your observation about trading to work your observation about trading to failure is crucial this combined with failure is crucial this combined with failure is crucial this combined with your declining HRV helps explain the your declining HRV helps explain the your declining HRV helps explain the accumulated fatigue consistently accumulated fatigue consistently accumulated fatigue consistently training to failure on every set training to failure on every set training to failure on every set significantly increases recovery demands significantly increases recovery demands significantly increases recovery demands and neural fatigue there you go I was and neural fatigue there you go I was and neural fatigue there you go I was doing it wrong so let me create a doing it wrong so let me create a doing it wrong so let me create a recovery focused program that will help recovery focused program that will help recovery focused program that will help you restore HRV while maintaining muscle mass all right so here we go what does mass all right so here we go what does it have for me Phase One recovery

it have for me Phase One recovery it have for me Phase One recovery week okay so it's I'm still going to week okay so it's I'm still going to week okay so it's I'm still going to train reduce systemic train reduce systemic train reduce systemic fatigue all set stop three to four reps fatigue all set stop three to four reps fatigue all set stop three to four reps before failure and reduce the weights to before failure and reduce the weights to before failure and reduce the weights to 60% of your recent working weights 60% of your recent working weights 60% of your recent working weights wow okay and here it's just also wow okay and here it's just also wow okay and here it's just also outputting an entire program for me as outputting an entire program for me as outputting an entire program for me as well and these are going to be very nice well and these are going to be very nice well and these are going to be very nice short workouts it seems short workouts it seems short workouts it seems and let pull down leg press machine and let pull down leg press machine and let pull down leg press machine shoulder shoulder shoulder press press press okay so here it's even saying me like okay so here it's even saying me like okay so here it's even saying me like only proceed if the morning HRV has only proceed if the morning HRV has only proceed if the morning HRV has increased to above 32 increased to above 32 increased to above 32 milliseconds and then it has a new milliseconds and then it has a new milliseconds and then it has a new program for program for program for me and then after that I it shows me me and then after that I it shows me me and then after that I it shows me um like the next one so like this is um like the next one so like this is um like the next one so like this is just amazing so here are my Targets just amazing so here are my Targets just amazing so here are my Targets target minimum 7 hours of sleep um target minimum 7 hours of sleep um target minimum 7 hours of sleep um nutrition Focus maintain protein at 100 nutrition Focus maintain protein at 100 nutrition Focus maintain protein at 100 gram minimum so I am I told it in a in a gram minimum so I am I told it in a in a gram minimum so I am I told it in a in a bit previous chat that I'm a plant-based bit previous chat that I'm a plant-based bit previous chat that I'm a plant-based athlete and that I eat 150 gram and I'm athlete and that I eat 150 gram and I'm athlete and that I eat 150 gram and I'm in a caloric surplus of 2,700 now so in a caloric surplus of 2,700 now so in a caloric surplus of 2,700 now so it's it's telling me that I should also it's it's telling me that I should also it's it's telling me that I should also increase that and with all of this this increase that and with all of this this increase that and with all of this this so I'm going to wrap up the video now

so I'm going to wrap up the video now so I'm going to wrap up the video now but I'm just showing you how with using but I'm just showing you how with using but I'm just showing you how with using these um CLA projects if you take the these um CLA projects if you take the these um CLA projects if you take the time of gathering information in this time of gathering information in this time of gathering information in this case a master class on um exercise case a master class on um exercise case a master class on um exercise science and science and science and then adding some more data into it and then adding some more data into it and then adding some more data into it and describing your current situation if you describing your current situation if you describing your current situation if you then design these prompts properly you then design these prompts properly you then design these prompts properly you can get so much out of claw like I now can get so much out of claw like I now can get so much out of claw like I now have a like I now have a have a like I now have a have a like I now have a full program that I need to do for the full program that I need to do for the full program that I need to do for the next weeks in order to increase my HRV next weeks in order to increase my HRV next weeks in order to increase my HRV and I'm going to release this video and and I'm going to release this video and and I'm going to release this video and actually I will just keep I'll report on actually I will just keep I'll report on actually I will just keep I'll report on that like how that's going so I just that like how that's going so I just that like how that's going so I just hope that I could have inspired you give hope that I could have inspired you give hope that I could have inspired you give you some ideas that these AIS are more you some ideas that these AIS are more you some ideas that these AIS are more than just coding assistance write more than just coding assistance write more than just coding assistance write more than 20 words in your prompt and watch than 20 words in your prompt and watch than 20 words in your prompt and watch the results grow I mean this is just the results grow I mean this is just the results grow I mean this is just amazing let me know if this helped you amazing let me know if this helped you amazing let me know if this helped you and uh if you want to get access to all and uh if you want to get access to all and uh if you want to get access to all of these join my free community it I'm of these join my free community it I'm of these join my free community it I'm going to share everything there see you going to share everything there see you going to share everything there see you later