Wellness & AI

Your Health Coach

A folder you set up and keep on your own computer. Your own AI reads it and walks you through an intake, a round of noticing for one week at a time, a page of your own words, and the first sessions. Six steps.

6 stepsYour words, your filesFor adults

Please read this first. This is an AI, not a person, and not a doctor or dietitian. It gives general food and lifestyle information, not medical advice, a diagnosis or a treatment plan. It is for adults. If you have chest pain, trouble breathing, fainting or severe pain, get urgent care or call your local emergency number now. In the US, call or text 988 if you feel unsafe or hopeless; elsewhere, search for your local crisis line.

1Unzip this file

Double-click the zip. You get a folder named health-coach beside this page.

Inside you should see CLAUDE.md, CONTEXT.md, a folder called rules, and folders for the intake, the weekly round, bio-individuality, my month and sessions.

2Pick where it runs

Path A: a folder AIAn AI that can read a folder on your computer. Open the folder with it.

Path B: a chat boxOpen a new chat. You will paste a few files in step 3.

3Start the coach

Path A: paste the line below. Path B: paste the contents of CLAUDE.md, then rules/COACH-RULES.md, then CONTEXT.md into the chat, one after another, then the line below.

Read CLAUDE.md in this folder. Tell me the rules back in your own words, in five lines or fewer. Then read rules/COACH-RULES.md and CONTEXT.md and tell me which stage I am on. Do not ask me anything yet.

The AI tells you its rules in five lines or fewer and names Stage 1, the intake.

4Do the intake

Say:

Open 01-intake/the-interview.md and begin. One question, then wait for my answer.

Answer in your own words. Nothing is asked about weight, and you can say "I'd rather not" to most things. For the short safety questions, the coach then keeps to simple habits or stops, to keep you safe.

The AI first says it is an AI, then asks your age. At the end it writes a summary into 01-intake/output/profile.md (Path A) or gives you the text to save (Path B).

5Try the round, if you want it

For one week, add one small thing and write four short lines a day: sleep, energy, mood and emotions, and physical symptoms, kept apart. You can be asked each day, or fill in a page for the week yourself and hand it back; the top of the page tells you what to do if something shows up in your body.

If you want another week, you can have up to four. The coach reads your own words back. It does not label your mood and it does not say what caused what.

After the intake the coach keeps a page called notes.md in this folder, in your own words with dates; you can change or delete any line. After four weeks you can ask for my month, one page of your own words on screen, saved as a file. Skip the food part if the coach tells you a limit applies to you.

6Go on at your own pace

Tick the boxes in CONTEXT.md as you finish. Sessions 1 to 4 are in the sessions folder; open only the one you are on. Say pause and save any time, or stop to stop.

If the coach ends a stage with a referral, that stage stays closed and the sessions stay closed too; a note in CONTEXT.md holds it.

In a chat box (Path B) the coach cannot see your folder, so at the start of each new chat paste your saved CONTEXT.md first, and your notes.md and your latest week file if you have them. Otherwise the coach treats you as new.

If anything worrying shows up, the coach stops and points you to a person. That is by design.

Built by Gabe, an IIN graduate who studied there for two years. IIN has no part in this product and does not endorse it. What you type, and what the coach reads from these files, goes to the AI you chose, under that service's own terms; we do not receive it. Check that provider's data and training settings.