Your coach is already on your phone.
Every prompt from the book — now 159 of them — ready to paste into Claude, ChatGPT, Gemini or Copilot. Plus a daily planner that keeps your dates, weights and notes on your own device. Free for readers of the book, nothing to buy.
Copy, paste, done
One tap copies the whole prompt. Fill in the bits in brackets and send it. Nothing here costs a thing.
A planner that remembers
Pick any date, log the day in two minutes, and it's still there tomorrow. Weekly averages, a trend line and a weekly review — all worked out for you.
It becomes an app
Add it to your home screen on iPhone or Android and it opens like any other app — full screen, its own icon, and it works with no signal.
Five minutes of setup
The difference between a generic answer and a useful one is almost entirely context. Do this once.
- Make a dedicated space. In Claude, create a Project called “Weight” — it gets its own isolated memory. In ChatGPT, create a Project or one long conversation you return to. In Gemini, turn on memory under Personal Intelligence.
- Paste the setup prompt. It's the first one in the Prompts tab. Fill in your details honestly — especially the line about what has failed before.
- Fill in the planner each evening. Two minutes. It collects data; it does not evaluate you. That distinction is the whole design.
- Come back weekly. Open the weekly review in the planner, copy the summary it builds, and paste it in with the “Weekly data drop” prompt. That's what turns a chatbot into something resembling a coach.
Three rules that matter more than the prompts
Consistency beats intensity. In a 2022 study by Payne and colleagues, what predicted weight loss was not how completely people logged — completeness didn't reach significance — but how many weeks they logged consistently at all.
The next meal is always the restart point. Not tomorrow. Not Monday. The hours between a slip and “I'll start again Monday” are where nearly all the damage happens.
Have a floor, not a ceiling. Define the minimum you'll do on your worst day. On a catastrophic day, hitting the floor is a complete success — that's what keeps the streak, and the streak is what gets you to day 200.
The prompt library
Tap Copy, paste it into your assistant, and replace anything in [brackets]. Star the ones you use often.
Your daily planner
Everything you type is saved on this device only — no server, nothing sent anywhere.
Remind me in the morning
Puts tomorrow's one thing and your targets into your phone, with an alert in the morning. On an iPhone the file opens straight into Calendar; on Android use the Google Calendar button. For the Reminders or Tasks app, copy the text and paste it in.
Weight trend
Weekly review
Ten minutes, same day each week. This is the only place you draw conclusions — a single day has too much noise in it, and judging days is how the all-or-nothing spiral starts.
How to read the number
| What you see | What it means |
|---|---|
| Down 0.3–1% of body weight | On track. Change nothing. |
| Flat for one week | Normal noise. Change nothing. |
| Flat for 3+ weeks | Audit your logging for a week before cutting anything. Drift in portion size is the usual cause. |
| Down more than 1.5% | Too fast. More muscle loss, more metabolic adaptation, worse odds of keeping it. Eat a bit more. |
| Up | Check context first — salt, a big meal, poor sleep, hormonal phase, new training. Only act if it's up three weeks running. |
The question that matters most at each review: could I have done this week for the next year? If not, it doesn't matter that the number went down — you've just demonstrated something temporary.
Your entries
Your targets & your data
Your entries live in this browser only. They are not backed up anywhere, and clearing your browser data or deleting the app will erase them — so download a backup now and then.
Put this on your home screen
This site can install itself as an app — its own icon next to your other apps, full screen with no browser bar, and it opens even with no signal. There is nothing to download from a store, and it takes about twenty seconds.
iPhone & iPad
- Open this page in Safari. This only works in Safari — Chrome on an iPhone can't add apps to the home screen.
- Tap the Share button — the square with an arrow pointing up, at the bottom of the screen (or top right on an iPad).
- Scroll down the list and tap Add to Home Screen.
- Change the name if you like, then tap Add in the top right.
- Close Safari. The icon is now on your home screen — open it from there from now on, so your planner entries stay in one place.
On iPhone, hold your finger on the new icon and drag it into your dock, so it sits beside your messages and your AI app. The whole point is that it's in front of you.
Android
- Open this page in Chrome (Edge, Samsung Internet and Firefox work the same way).
- If a bar appears at the bottom offering to install, tap it — you're done. Otherwise carry on.
- Tap the ⋮ menu in the top right.
- Tap Add to Home screen or Install app — the wording depends on your phone.
- Confirm with Install. The icon appears in your app drawer and on your home screen.
Long-press the icon and drag it onto your main home screen, next to the app you'll actually be pasting prompts into.
On a computer
In Chrome or Edge, look for the small install icon at the right-hand end of the address bar (a screen with a downward arrow), or open the ⋮ menu and choose Install. In Safari on a Mac, use File → Add to Dock. It then opens in its own window, without tabs.
Once it's installed
Does it work without internet?
Yes. After the first visit the whole thing — every prompt and your planner — is stored on the device. On a plane, on the underground, in a supermarket with no signal, it still opens. You'll only need a connection for the AI assistant itself.
Where do my planner entries live?
In the app's own storage on that one device. They are never sent to a server, and nobody else can see them — including us. The flip side is that they are not backed up for you: use Download backup in the planner every few weeks, and after you change phones use Restore a backup.
Will it sync between my phone and my laptop?
No. Each device keeps its own copy. If you want them to match, download a backup on one and restore it on the other.
Does it cost anything?
No. It is free for readers of the book — no sign-up, no payment and no advertising anywhere in it.
How do I get updates?
Automatically. Open it with a connection now and then and it quietly updates itself in the background.
How do I remove it?
Like any app: long-press the icon and delete it. That also erases the planner entries on that device, so take a backup first if you want to keep them.
The two-app setup that actually works
Put this app next to your AI app on the same home screen — Claude, ChatGPT, Gemini or Copilot. Then the loop is: open this, copy a prompt, switch, paste. In the evening, open this again and fill in the day. That is the whole system, and it takes about three minutes a day.
Things the industry won't tell you
AI cannot count your calories
Four independent research teams across three model families, 2025–2026, reached the same conclusion. Food identification is good — 85–93% accurate. Portion estimation is not. O'Hara and colleagues (Nutrients, 2025) found AI estimated 530g for meals that actually weighed 798g, and all models underestimate more as portions grow.
The trap: at group level, their energy error was −0.1%, which looks perfect. The mean absolute error across nutrients was 26.9%. Errors cancel in aggregate; they never cancel for the meal in front of you.
Use photo logging for consistency, not precision. Weigh the calorie-dense things — oil, nuts, cheese, butter. Assume the number is low. And add text context to the photo: describing the ingredients and cooking method measurably improves the estimate.
Most weight-loss supplements don't work
The FDA states plainly that it “does not have the authority to approve dietary supplements before they are marketed.” No proof of efficacy is required. No proof of safety is required.
| Claim | What the evidence says |
|---|---|
| Garcinia cambogia | In the definitive JAMA trial (1998), the placebo group lost more — 4.1 kg vs 3.2 kg. |
| Green coffee bean | Study retracted 2014. FTC fined the company $3.5m; the investigator had altered subject weights. |
| Apple cider vinegar | The big 2024 trial was retracted in September 2025 — analyses couldn't be replicated, dataset missing. |
| Raspberry ketones | No published human trial of the ingredient alone exists. |
| Proprietary blends | Legally need only disclose a combined total weight. If the dose isn't disclosed, treat it as absent. |
And the safety data is worse than the efficacy data. Weight-loss and energy products accounted for 71.8% of all supplement-related cardiovascular emergencies in a ten-year NEJM surveillance study — most of them in adults aged 20–34. Of 776 adulterated supplements found in FDA warnings 2007–2016, 317 were weight-loss products, and 269 of those contained sibutramine, a drug withdrawn in 2010 over heart attack and stroke risk.
Exercise is a weak weight-loss tool
Exercise alone produces roughly 1.5–3.5 kg of weight loss. Pontzer and Trexler's 2026 review found total daily energy expenditure rises by only about 30% of what additive models predict — the rest is compensated away, mostly by moving less for the remainder of the day. And compensation is higher in people carrying more weight.
That's not a reason to skip it. It's a reason to stop measuring it by the scale. Exercise determines what your body can do, how you age, and what you look like at whatever weight you land on — and resistance training appears to trigger less compensation than cardio.
And the famous number is wrong: muscle burns about 13 kcal per kg per day, not 50 per pound. Gaining 3 kg of muscle buys roughly 40 calories a day. Lift for body composition, strength, and ageing — not for metabolism.
HIPAA does not cover any of this
HIPAA governs doctors, hospitals and insurers. Consumer health apps and AI assistants sit entirely outside it. A food photo also carries EXIF location and timestamp data, and frequently contains faces and surroundings. Check the “Data Used to Track You” section of any app's store listing before installing.
This site is the exception rather than the rule, and only because it has no server to send anything to: your planner never leaves your device.
Where the line is
The tools here — tracking, weighing, logging — work, and for some people they're the mechanism by which a healthy intention becomes a disorder. If your forbidden-food list keeps growing, if the number sets your mood for the day, if you're avoiding social events because of food, or if you're thinking about this most of the day, stop tracking and talk to someone.
In the US, the National Alliance for Eating Disorders helpline is 1-866-662-1235, staffed by licensed clinicians. Eating disorders occur at every body size.