Ageless Optimization

If you’re in your late 40s, you already know the struggle:

• Hormonal changes make fat loss harder.
• Workouts and diet tricks that used to work… don’t.
• Doctors give you a diagnosis, but no real guidance.
• Naturopaths and “custom” diet plans cost hundreds, yet feel generic.

That’s why this is different.

It’s free, 100% customizable, and built around your lifestyle—so you’ll actually stick with it and finally see results.

No more cookie-cutter diets. No more wasted money. Just clarity, support, and a plan that works for you.

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I asked ChatGPT how I could use diet and supplements to reduce the symptoms of perimenopause. To generate a diet that was specific to my goals, I used the following data to create a prompt:

“Create a 7-day meal plan to incorporate the following:

• Current weight:
  • 126
• Goal weight:
  • 112
• Health issues:
  • Perimenopause, estrogen dominance, bloating, excessive weight gain
• Exercise routine
  • Uploaded exercise routine from my last post, Ultimate Science-Backed Plan to Optimize your Fitness
• Preferred protein sources
  • limit of 4 to make meal prep fast and efficient.
• Reuse the same ingredients in multiple, easy prep meals
• Dislikes:
  • meat substitutes,
  • vegetarian
  • peanut butter
  • smoothies
• 2.2 to 2.4 grams of protein per kilogram of body weight per day
• Take the best and most applicable recommendations for these resources:
  • Genius Foods by Max Lugavere
  • Dr Stacey Sims
  • Dr Peter Atilla
  • Dr. David Sinclair
  • Dr. Ronda Patrick
• Add recommended supplements and vitamins and indicate ideal timing
• Include any recommended protocols from listed resources
• Create a shopping list, Sunday meal prep plan and recipes. Meal prep should be doable in 2 hours.”

Results

7-Day High-Protein Meal Plan for Perimenopause, Weight Loss & Hormone Balance

This plan integrates the best science-backed strategies from Genius Foods (Max Lugavere), Dr. Rhonda Patrick, Dr. Stacey Sims, Dr. Peter Attia, and Dr. David Sinclair — with practical, easy-to-prep meals designed for hormone health, fat loss, and muscle retention.

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🎯 Why This Plan Works

• Protein-first strategy: 2.2–2.4 g/kg/day to preserve lean muscle and stabilize blood sugar.
• Simple prep: Only 4 proteins — chicken thighs, salmon, pork tenderloin, and eggs — used across recipes.
• Estrogen balance: Cruciferous veggies (broccoli, Brussels sprouts, cauliflower) support liver detox of excess estrogen.
• Cognition & longevity support: Polyphenols (berries, olive oil, dark chocolate) and omega-3s (salmon).
• Inflammation control: Rhonda Patrick emphasizes micronutrient density — hence the use of leafy greens, sulfur-rich veggies, and nuts.
• Perimenopause-specific: Dr. Sims stresses protein at breakfast and post-training, plus hydration with electrolytes to counter hot flashes and energy dips.

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🥗 7-Day Meal Plan

Protein sources: Chicken thighs, wild salmon, pork tenderloin, omega-3 eggs
Target protein intake: ~125–140g daily
Macros: Low-glycemic carbs, moderate healthy fats, high protein

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Day 1

• Breakfast: Oatmeal + collagen coffee + flax + blueberries
• Lunch: Chicken thigh salad with arugula, olive oil, walnuts
• Dinner: Baked salmon + roasted Brussels sprouts + cauliflower mash
• Snack: 2 boiled eggs, 1 oz dark chocolate

Day 2

• Breakfast: 2 scrambled eggs + spinach + avocado
• Lunch: Chicken quinoa bowl (broccoli, olive oil drizzle)
• Dinner: Garlic-herb pork tenderloin + roasted carrots
• Snack: Greek yogurt + raspberries

Day 3

• Breakfast: Oatmeal + chia + cinnamon + blackberries
• Lunch: Chicken lettuce wraps with tahini sauce
• Dinner: Pan-seared salmon + sautéed kale + sweet potato
• Snack: 2 boiled eggs + walnuts

Day 4

• Breakfast: Egg & veggie bake (spinach, onion, zucchini)
• Lunch: Chicken salad with olive oil + lemon
• Dinner: Pork stir-fry with broccoli + zucchini
• Snack: 1 oz dark chocolate + pistachios

Day 5

• Breakfast: Oatmeal with collagen + cinnamon + blueberries
• Lunch: Chicken & roasted broccoli bowl
• Dinner: Salmon with tahini kale salad
• Snack: Greek yogurt + walnuts

Day 6

• Breakfast: Scrambled eggs + kale + avocado
• Lunch: Chicken zucchini patties with arugula
• Dinner: Pork tenderloin with roasted cauliflower + carrots
• Snack: 2 eggs + raspberries

Day 7

• Breakfast: Oatmeal + flax + blackberries
• Lunch: Chicken veggie bowl with tahini
• Dinner: Grilled salmon + Brussels sprouts + olive oil
• Snack: Dark chocolate + walnuts

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🛒 Shopping List (Core Ingredients)

Proteins

• Chicken thighs (6–8)
• Wild salmon fillets (4–5)
• Pork tenderloin (2 lbs)
• Omega-3 eggs (12–14)
• Greek yogurt

Vegetables & Greens

• Spinach, kale, arugula, zucchini, broccoli, Brussels sprouts, cauliflower, carrots, onion

Carbs

• Quinoa, oats, sweet potato, berries (blueberries, raspberries, blackberries)

Healthy Fats

• Olive oil, avocado, walnuts, pistachios, dark chocolate (85%+)

Flavor & Add-ons

• Flaxseed, chia seeds, cinnamon, tahini, garlic, lemon

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⏱ Sunday Meal Prep (2 Hours)

1. Proteins
   • Roast chicken thighs (sheet pan, 40 mins)
   • Roast pork tenderloin (20–25 mins, slice for bowls/stir-fry)
   • Bake salmon (15 mins, keep half raw for pan-searing later)
   • Boil 8–10 eggs for snacks
2. Veggies
   • Roast Brussels sprouts, cauliflower, and carrots on 2 trays
   • Chop broccoli, kale, zucchini for quick stir-fry
3. Grains
   • Cook 2 cups quinoa
   • Pre-portion oats into jars with flax/chia

Total time: ~1 hr 45 mins. Meals for the week are ready.

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💊 Supplements & Timing

• Morning:
  • Vitamin D3 + K2 (immune & hormone support, Rhonda Patrick emphasis)
  • Omega-3 (if not eating salmon that day)
  • Collagen peptides (in coffee)
• Midday:
  • Magnesium glycinate (stress & sleep support)
  • B12 (if energy dips)
• Evening:
  • Thorne Elite PM (already in use)
  • Magnesium L-threonate (cognitive support, Sinclair-aligned)

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⚡ Protocols Beyond Diet

• Strength training 3–4x/week (align with uploaded exercise plan).
• Zone 2 cardio 2x/week (Peter Attia longevity principle).
• Sauna 3–4x/week (Rhonda Patrick’s heat-shock protein protocol).
• Cold exposure 2–3x/week (Sinclair: hormesis, mitochondrial resilience).
• Time-restricted eating (12–14 hr overnight fast, avoid late-night snacks).
• Prioritize morning light exposure (circadian rhythm, hormone balance).
• Sleep hygiene: Cool room (65°F), no blue light 1 hr before bed.

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✨ Final Thoughts

This plan balances simplicity, science, and sustainability. By repeating ingredients and prepping on Sundays, you’ll save time while hitting high protein targets — crucial for fat loss and hormone balance in perimenopause.

Incorporating insights from leading longevity and women’s health experts ensures the approach supports not only weight loss, but also cognition, energy, and long-term vitality.

Closing Thoughts

Perimenopause looks different for every woman, which is why a one-size-fits-all plan rarely works. The best thing about using ChatGPT to create your meal plan is that you can make it your own. Don’t like salmon? Ask for a swap. Not sure about a recipe, supplement or protocol? Ask for clarification.

With just a few simple prompts, you can tailor the plan to your preferences, adapt it to your schedule and goals, and feel supported and in control throughout this transition.