(And Finally Set Health Goals I Can Stick To)
I love my Oura Ring — but sometimes it tells me things I already feel.
“You didn’t sleep well.”
“Your readiness is low.”
“Your temp is elevated.”
And I’m like… cool, what now?
As a busy mom, I don’t need more data. I need someone to help me actually use it — in a way that fits into this season of life.
That’s why I started using ChatGPT.
Now when I feel off, when my sleep is trash, or when Oura shows a score I don’t understand — I just ask ChatGPT:
“Here’s my data. What should I do today?”
And the responses? Surprisingly simple, doable, and life-giving.
No extreme plans. No overanalyzing. Just clear suggestions I can actually follow.
Here’s how.
🔍 What Oura Data Can You Use with ChatGPT?
You don’t need to be techy or track everything. Just pull what you see in the app — even one score is enough.
Things I’ve used:
- Readiness score
- Sleep score
- Step count
- Body temp trends (shows up as + or –)
- HRV (right under readiness)
- Resting heart rate
- Period tracker (if enabled)
- Stress / recovery score
- VO2 max
- “Biological age” estimate
Then I ask ChatGPT what to focus on — meals, movement, rest, recovery — based on what’s going on with my body right now.
💬 ChatGPT Prompts I Actually Use
(Organized by real-life situations — copy and paste away)
🛏️ When My Readiness Score Is Low
“My readiness score was 63 today. I feel tired but I have things to do. What should I eat and how should I move?”
What ChatGPT gave me:
- Swap workouts for a walk or rest
- Easy meals with protein + minerals
- Skip caffeine or switch to matcha
- Push one non-essential task to tomorrow
- Plan for earlier wind-down
🌡️ When I Feel Off or Might Be Getting Sick
“I feel off and my readiness score dropped. My temp is a little higher than usual. What should I do today?”
ChatGPT suggested:
- Prioritize warm, cooked meals
- Bone broth, ginger tea, or soup
- Skip workouts
- Extra hydration + trace minerals
- Nap if possible, even for 10–20 minutes
- Plan a quiet night with early bedtime
🍽️ When I Want Macro Help Based on My Activity + Body
“I weigh 160 lbs and usually burn around 2,000 calories a day. What should my protein, carbs, and fat look like — and can you give easy meal ideas?”
ChatGPT gave me:
- 130g protein, 150g carbs, 60g fat
- Greek yogurt bowl with chia + fruit
- Salmon rice bowl
- Turkey wrap with cottage cheese snack
- Ideas for higher-fat days vs low-energy days
🌀 When It’s That Time of the Month (or It’s Late)
“It’s Day 1 of my period. I feel super tired and crampy. What should I do?”
“My period is late but I’m not pregnant — what can I do to support my body?”
ChatGPT recommended:
- Iron-rich foods (beef, lentils, spinach)
- Magnesium + salt for cramps + hydration
- Shorten or skip workouts
- Focus on comfort, warmth, lower expectations
- Add blood sugar-balancing snacks (carb + fat + protein)
- Look at sleep and stress as possible causes for delay
🧠 When I Want to Understand My Hormones (Without Guessing)
“Can you look at my Oura data and tell me if anything suggests my hormones might be off?”
ChatGPT noticed:
- HRV staying low for weeks = possible stress overload
- Sleep disruptions in second half of cycle = possible hormone imbalance
- Temp not shifting much = delayed ovulation or low progesterone
And suggested: - Add protein + fiber to every meal
- Use breathwork + walking instead of intense cardio
- Add B vitamins or magnesium-rich foods
- Prioritize consistent sleep
😴 When I Keep Waking Up at 3 AM
“I’m waking up every night at 3 AM and my sleep score is low. What can I try that actually fits a mom schedule?”
ChatGPT suggested:
- Light protein + carb snack before bed
- Stop caffeine by 10:30 AM
- Magnesium before dinner
- 4-7-8 breathing after kids go down
- Earlier screen cut-off
- Keep bedroom cooler and darker
🧘♀️ When My Stress Score Is High and I Can’t Do “Wellness”
“My Oura says my stress is high but I don’t have time for a full routine. What’s something easy I can do today?”
What ChatGPT gave me:
- Go for a 10-minute stroller walk
- Breathe while holding the baby
- Play calming music while making lunch
- Drink water with trace minerals
- Do nothing — and don’t feel bad about it 😅
🏃♀️ When I Want to Support My VO2 Max (Without Running)
“I’m not training for anything. What can I do to support my VO2 Max or cardiovascular health?”
ChatGPT recommended:
- Add a few hills or incline to walks
- Sneak in squats while brushing teeth
- Dance around while cleaning
- Stay hydrated + aim for early bedtime
- Use stairs more often (hello real life cardio)
👵 When Oura Says My Biological Age Is Higher Than My Real Age
“Oura says my biological age is older than I am. What can I do to support healthy aging?”
ChatGPT suggested:
- More consistency in sleep/wake time
- Walk every day, even short ones
- Get protein at each meal
- Magnesium + mineral support
- Less scrolling before bed, more wind-down time
🔄 When I Just Feel “Off” and Don’t Know What to Do
“I’ve been tired, not sleeping great, and kind of off. Can you look at my data and give me 3 small things to focus on today?”
ChatGPT gave me:
- Eat a real breakfast (protein + fat + carb)
- Light movement only — skip the hard stuff today
- Hydrate early in the day
- Ask for help with one thing
📅 When I Want Help Planning My Week
“Can you build me a 3-day plan using my cycle phase + sleep trends to support energy, mood, and recovery?”
ChatGPT created:
- Light workout + higher carb day
- Protein-forward day with early bedtime
- Lower-pressure to-do list during luteal or recovery window
- Smart swaps: matcha instead of coffee, bath instead of scroll
- Gentle movement + magnesium on Day 1 of cycle
🛠️ How to Actually Use This
- Open the Oura app
- Look at what feels off (bad sleep? low recovery? late period?)
- Copy your scores or describe how you feel
- Paste it into ChatGPT with any of the questions above
- Get 2–3 doable things to focus on today
It’s like a friend who reads your body’s signals and gives you a plan — without judgment, guilt, or complicated trackers.
🛍️ Want to Try the Oura + ChatGPT Combo?
If you’re like me and want real wellness tools that work with your life, not against it — this combo is gold.
✔️ My current Oura Ring ($100 off right now)
P.S. The ring is also FSA/HSA eligible — which is a win in itself.
Final Thought
This isn’t about optimizing everything.
It’s about tuning in — and actually listening.
Your Oura Ring gives you the data.
ChatGPT helps you do something with it.
And that’s where the magic happens.
Want more simple wellness tips, high-protein meals, mom hacks, and real talk about sleep, hormones, and feeling like yourself again?
✨ Come hang out with me on Instagram: @kee_to_wellness
That’s where I share daily routines, real-life product faves, and behind-the-scenes of what’s working for me (and what’s not).
Hit follow so you don’t miss a thing 💛
