Dialing In My Nutrition: How ChatGPT Is Helping Me Track My Progress and Reach My Goals
Over the past several years, I've learned that endurance training, nutrition, and recovery all play important roles in staying healthy. But recently, I've taken my nutrition tracking to another level, and I'm already seeing results.
One of the biggest changes I've made is using ChatGPT as my daily nutrition, weight, and exercise tracking tool. It's simple, convenient, and has helped me become more accountable for what I'm putting into my body.
Most days, I don't even type anything. I just pick up my phone, open ChatGPT, and speak my updates. Whether it's two boiled eggs, a protein shake, a chicken breast, or a handful of peanuts, I tell ChatGPT what I've eaten, and it adds the calories and protein to my daily totals.
The same goes for my morning weight and workouts. I can quickly record a swim, bike ride, run, or strength training session and keep everything organized in one place.
It's like having a nutrition and fitness tracking assistant available 24 hours a day.
The Results Are Starting to Show
On October 5, I weighed 188.4 pounds. This morning, October 24, I weighed 185.4 pounds. That's three pounds lost in less than three weeks, with my lowest recent weight reaching 185.0 pounds.
The attached graphic shows my progress.
My goal is to reach 175 pounds while maintaining muscle, strength, and endurance. I'm not interested in simply seeing a smaller number on the scale. I want to become a stronger, healthier, and more efficient athlete.
I'm also focusing on consuming approximately 150–175 grams of protein daily to support muscle maintenance and recovery.
Interestingly, my current training load is relatively light compared to what it will become as I prepare for IRONMAN 70.3 North Carolina in October 2027.
Most of my recent progress has come from dialing in my nutrition, not increasing my exercise.
Looking Beyond the Scale
Every four to six weeks, I have an InBody body composition scan at my doctor's office. My doctor reviews the results and provides feedback on my progress.
These scans measure much more than body weight, including skeletal muscle mass, body fat, and visceral fat.
One result I'm particularly encouraged by is my visceral fat area, which has decreased from approximately 114 square centimeters in December 2025 to 84.7 in October 2026.
My latest scan also showed 77.6 pounds of skeletal muscle mass, an important number as I work toward getting leaner without sacrificing strength.
Training for Something Bigger
Living with Parkinson's disease has reinforced the importance of being intentional about my health.
As I prepare for my next decade of life and another shot at completing an IRONMAN 70.3, I'm continuing to focus on five priorities: Faith, Family, Training, Nutrition, and Recovery.
ChatGPT isn't replacing my doctor, coach, or personal responsibility. It's simply giving me another tool to stay organized, recognize trends, and make better daily decisions.
The goal isn't perfection. It's consistency.
And right now, that consistency is making a difference.
David Williams is a triathlete, Parkinson's advocate, speaker, and creator of The Unsteady Show, sharing his journey to encourage others to live actively and purposefully despite life's challenges. Donate To The Parkinson's Foundation: www.David2026.com Order Apparel: www.FightPD.Shop
