AI Health Coach
Track and optimize fitness, sleep, and nutritionBy Daniel Mercer
Length4h 42m
About this audiobook
You’ll use AI apps to turn fitness, sleep, and nutrition data into evidence-based coaching decisions, so you know what to do next and why. This book helps you build a repeatable system you can follow with less guesswork and fewer trial-and-error weeks.
⭐ What you get:
• Instant download (EPUB format)
• 18 chapters, ~146 pages
• Compatible with Kindle (via Send to Kindle), Apple Books, Kobo, Google Play Books, and any standard ereader
📖 About this book:
You’ll discover how to establish a fitness baseline, interpret wearable signals like steps, HRV, and sleep, and validate trends before you act on them. You’ll learn how to use AI-generated training plans to apply progressive overload safely, adjusting volume and intensity based on readiness signals. You’ll also find practical ways to connect nutrition and sleep habits to measurable outcomes, so your changes stick. By the end, you’ll have a clear coaching workflow you can reuse with clients.
👥 Perfect for:
• Health and wellness coaches helping clients improve fitness, sleep, and nutrition
• Evidence-based readers who want practical guidance, not vague wellness advice
• People using AI apps who want a reliable method to turn data into action
Audiobook details
GenreHealth and Wellness
Length4 hrs 42 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
1Introduction
2Introduction
3Fitness Baseline and Readiness Testing
4Establishing Your Baseline-to-Boost Ladder (Fitness Metrics + Readiness Signals)
5How Readiness Signals Really Work (And What to Track)
Show all chaptersShow less
6Practical Protocol: Your Metrics, Frequency, and Boost Milestones
7Common Mistakes That Ruin Readiness Testing (And Fixes)
8Closing: Turning Readiness Into a Decision You Can Trust
9Wearable Data: Steps, HRV, and Sleep
10Wearable Metrics That Actually Help: Steps, HRV, and Sleep (What They Mean for Real Coaching)
11The Tri-Signal Verification Model: Steps, HRV, and Sleep in One Decision Loop
12A Two-Week Wearable Validation Protocol (With Timing, Progression, and What to Watch)
13Troubleshooting Wearable Data: When Steps, HRV, or Sleep Scores Don’t Make Sense
14Signs You’re Making Progress (Without Getting Caught in the Noise)
15Progressive Overload with AI Training Plans
16Building Progressive Overload with AI: The SMART Progression Loop
17Root Causes: Why AI Overload Plans Feel Too Hard (and How to Spot It Early)
18Evidence-Based Steps: How to Increase Volume or Intensity Using AI Safely
19Mistakes to Avoid: The Overload Traps AI Plans Can Encourage
20Strength Training: Rep Ranges and RIR Targets
21Rep Ranges + RIR: The RIR-Rep Targeting System (and why it works)
22How Your Body Responds to Rep Ranges and RIR (plain language, not medical jargon)
23Phase Protocol: Set rep ranges + RIR targets and let AI guide course corrections
24Course Corrections: Fix what the AI feedback is really telling you
25Your takeaway: Make effort repeatable, then let strength show up
26Cardio Zone 2 for Aerobic Base
27Zone 2 Compass: Your Aerobic Base, Built One Easy Session at a Time
28How Zone 2 Builds Your Aerobic Engine (and Why It’s Not “Just Easy Cardio”)
29The Zone 2 Compass Protocol: AI-Guided Targets, Session Minutes, and Progress Milestones
30Common Zone 2 Mistakes (and How to Fix Them Without Overthinking)
31Closing Thought: Your Aerobic Base Is Built by Repeating the Right Kind of Easy
32Sleep Hygiene and Recovery Windows
33Sleep Hygiene + Recovery Windows: What to Track, What to Change, What to Expect
34Understanding Recovery Windows (and How AI Helps You Place Sleep Hygiene)
35Your Personal Plan: The Recovery Window Scheduler Protocol (Timing + Progression)
36Troubleshooting: When Your Recovery Map Doesn’t Match Your Sleep (and How to Fix It)
37Signs of Progress (and How to Know You’re on Track)
38Caffeine Timing and Withdrawal Management
39What “Caffeine Timing” Means for Sleep (and how the AI can help)
40Root Causes of Sleep Disruption From Caffeine (plus a risk map)
41The Caffeine Cutoff Clock: Set cutoffs, then taper without wrecking your sleep
42Common Errors That Make Caffeine Timing Backfire
43Meal Timing for Training and Recovery
44Meal timing around workouts: how Lena’s body “clocks in” hunger and recovery
45What changes in your body when you time meals near training
46The Training-Day Timing Protocol (Lena-style schedule + AI prompts)
47Common setbacks Lena-style (and how to adjust fast)
48Closing: your training-day rhythm beats “perfect nutrition”
49Protein Targets and Lean Mass Preservation
50Protein Targets That Preserve Lean Mass (Protein Anchor Method)
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