The Prompt That Bought Me Back My Morning

Episode 3: The Third Prompt Changed My Diet

The first time I asked ChatGPT for a meal plan, it gave me something generic.The second version was too aspirational.But the third prompt? That one stuck. In this episode, I break down how I used AI to build a realistic, high-protein meal system that fits my macros, my time constraints, and my real life — not some hypothetical fitness fantasy. This isn’t about hacks. It’s about iteration.Most people stop after one prompt. But the real leverage is what happens when you refine. 🧠 What You’ll Learn: * Why your first AI prompt rarely gives you what you need * How I used ChatGPT to plan meals that fit my exact macro targets * The shift from “tell me what to eat” to “help me solve for real-world constraints” * How AI lowered my decision fatigue around food * What changed after the third prompt 🧾 Mentioned in the Episode: * My current macro targets (calories, protein, carbs, fat) * Real prompts used to build daily meals * How to handle restaurants and the unexpected * Identify trends and issues with your plan 🎁 Free Resource: Want to see the exact prompts and output that built my meal plan? Grab the free breakdown here:👉 https://thatchangedthings.substack.com/p/the-third-prompt-changed-my-diet [https://thatchangedthings.substack.com/p/the-third-prompt-changed-my-diet] 📩 Subscribe for More: New prompts, breakdowns, and behind-the-scenes drops here [https://thatchangedthings.substack.com]Instagram: @thatchangedthings [https://instagram.com/thatchangedthings] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thatchangedthings.substack.com [https://thatchangedthings.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

The Prompt That Made My Days Honest

One good morning doesn’t make a good week. Last episode, I shared how AI helped me reclaim my mornings.But this week, I’m talking about what really changed things: How I used ChatGPT to design tomorrow, every night, based on what actually happened today. This wasn’t journaling.This was a collaboration. Every evening, I started using a structured prompt to review: * ✅ What got done * ⚠️ What got blocked * 🧠 What needed adjusting Then I’d hand GPT my schedule, my goals, and my energy level for the next day and it would give me back a clean, optimized plan. It forced clarity.It killed the guesswork.It made my days honest. ⏱️ TIMESTAMPS * 0:00 – Last episode recap + the new problem * 1:10 – Why “reflecting” isn’t enough * 2:15 – The actual Daily Debrief + Tomorrow Prep prompt * 4:30 – How AI became a planner, not just a notetaker * 6:10 – Real-world outcomes and how it shifted your momentum * 7:20 – Final thoughts on clarity, reflection, and discipline * 8:00 – CTA: Grab the exact prompt for free 📥 Grab the free Daily Planning + Reflection Prompt I useThis is the exact format I send GPT every night.You can steal it, use it, tweak it — it’s yours. Click here to grab the free Daily Planning Template [https://thatchangedthings.substack.com/p/episode-2-freebie] If Episode 1 was about buying back mornings…Episode 2 is about owning the day that follows. Discipline scales. Systems scale. Clarity scales. ~ Brian * 📸 Follow on IG → @thatchangedthings [https://instagram.com/thatchangedthings] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thatchangedthings.substack.com [https://thatchangedthings.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

The Prompt That Bought Me Back My Morning

I didn’t need more hours in the day. I needed to stop waking up on defense. In this episode, I break down how one messy moment led to a clean routine — and how AI helped me buy back my mornings. But it wasn’t about a perfect prompt. It was about the conversation that followed. 🔑 What you'll hear: * The moment I realized my mornings were wrecked * The actual prompt I gave ChatGPT * Why most people quit too soon when using AI * What my new morning looks like — and how it gives me leverage 📥 Grab the free prompt breakdown here [https://thatchangedthings.substack.com/p/podcast-launch] 🔗 Subscribe to the newsletter [http://thatchangedthings.substack.com] to get future stories, tools, and episodes straight to your inbox. 📸 Follow on IG: @thatchangedthings [https://www.instagram.com/thatchangedthings] ⏱️ Time-Stamps & Topics 0:00 – Cold Open: 7:03 AM and Already BehindBrian shares a raw, relatable moment of waking up to chaos — Slack pings, cereal arguments, cold coffee. The realization? His mornings were running him. 0:50 – Reaching for Help (and AI)A half-baked prompt to ChatGPT kicks off the story. Brian wasn’t expecting much — just looking for a better way to start the day. 1:30 – The Prompt (Verbatim) “Help me build a morning routine that starts at 5:15 AM, fits my cutting macros, includes a lift, and time for podcast work before my meetings start at 8:30.” 2:10 – What Came Back Surprised MeIt wasn’t just a decent schedule — it was the start of a productive relationship. The AI helped build something tailored. But more importantly: the refinement began. 3:00 – The Real Prompt Was the ConversationBrian unpacks a myth: silver bullet prompts don’t exist. The real unlock? Learning how to think out loud with AI and refine through the back-and-forth. 4:15 – Refinement in ActionBrian explains how he gave feedback: adjusting sequencing, adding buffer, making it sustainable. The breakthroughs came in the second, third, and fourth interactions. 5:30 – The Routine That Changed EverythingA walkthrough of the current routine: * 5:15 AM wake-up * Weights first * Macro-aligned breakfast * Anchor time for creative work * Clean handoff to 8:30 AM meetingsMomentum replaced chaos. 7:30 – Bigger Truth: This Isn’t Just About MorningsThis is about taking back your time — and using AI like a partner, not a vending machine. 8:30 – Call to ActionFollow That Changed Things wherever you listen. Subscribe on Substack. And check the show notes for the exact prompt breakdown Brian used to buy back his morning. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thatchangedthings.substack.com [https://thatchangedthings.substack.com?utm_medium=podcast&utm_campaign=CTA_1]