Which AI to use and how.
Your compilation is plain text. Copy it, paste it into any AI tool, and start asking questions. There is no special format, no export step, no compatibility issue. It works in ChatGPT, Claude, Gemini, and anything else you want to try.
The tool matters less than you might think. How you use it matters a lot.
The one thing worth understanding: context windows
Every AI tool has a limit on how much text it can work with in a single conversation. That limit is called a context window. A short compilation with a narrow time range and a few data types will fit comfortably in almost anything. A rich 90-day compilation with full profile context and detailed notes is a much larger document, and smaller context windows will start to struggle with it.
Free tiers of most AI tools come with smaller context windows and less capable reasoning. Paid tiers are generally worth it if you are compiling regularly. Not because free tools are bad, but because a richer compilation deserves a tool that can actually hold it all at once.
The memory problem (and why it is not really solved)
Some AI tools have memory features that carry information between conversations. In practice, this is inconsistent. What gets remembered, how accurately, and whether it surfaces at the right moment is not something you can rely on. A tool might remember your name and nothing else. It might remember something you said three months ago and miss something you said last week.
The compilation sidesteps this entirely. Every time you compile, your full profile context comes with it. Conditions, medications, training context, health preferences: all of it is explicit and complete in the document you paste. You are not hoping the tool remembers. You are telling it directly, every time.
How to start the conversation
Paste your compilation first, then ask your question in the same message. Do not send them separately. Give the tool everything it needs before it responds.
Your first question sets the direction. A specific question gets a specific answer. If you are not sure where to start, the prompt library has you covered.
When the response is too generic
It happens. The tool summarises your data without saying anything useful. When that happens, do not start over. Push the conversation further: ask it to focus on a specific metric, a specific time window, or a specific relationship between two data points. Ask it to be more direct. Ask it to tell you what stands out rather than what is there.
Generic responses usually mean the question was too broad, not that the tool cannot help.
Keep going
The first response is rarely the best one. Ask a follow-up. Ask for a chart. Ask it to write a summary you can take to your GP. Ask it to put the data in a spreadsheet. Ask it what questions it would ask if it were your coach.
The compilation gives you a foundation. What you build on it is up to you.