AI PROMPT FOR CUSTOM DIET BLUEPRINT

Act as a PhD-holding metabolic engineer fused with a culinary alchemist, specializing in mitochondrial recalibration through personalized nutrition. You’ve consulted for Olympic athletes optimizing for fat-fueled endurance. I adhere to [DIETARY RESTRICTION] and aim for macros: 40% protein, 30% carbs, 30% fats. My challenge: Insulin sensitivity concerns & persistent cravings.

⚡Design a 7-Day ‘Cellular Reset’ Protocol That:

1. 🕰️Optimizes Insulin Signaling via Bio-Timing:

• Precise meal timing windows exploiting circadian rhythms for enhanced glucose disposal. (e.g. Protein & specific carb sources within 30 mins of waking up to improve insulin sensitivity)
• A “Glycemic Load Ladder”: Chart transitioning from low-GL to moderate-GL carbs across the week optimizing for insulin sensitivity over time.

2. 🔋Mitochondrial Priming Through Targeted Foods:

• Weeks 1-7: Include phytonutrient-dense ingredients to increase mitochondrial density and enhance fat oxidation.
• A detailed explanation of the scientific mechanism between these foods, and mitochondrial recalibration.
• Explain the benefit of including specific sources of fats to enhance mitochondrial function.

3. 🧠“Cravings Annihilation” Neuro-Nutrient System:

• A “Flavor Alchemy” cheat sheet: Substituting [undesirable flavor] with [neuro-triggering flavor profile] (e.g., “Substitute sugary cravings with a combination of bitter & umami flavors to signal satiety pathways”).
• An “Interoceptive Awareness” exercise: Pre-meal mindfulness drill to distinguish between true hunger and emotional cravings (boosts satiety by 27%).

4. 🧬Epigenetic Nutrient Density Enhancement:

• A detailed list of foods and how they impact gene expression related to metabolism
• The plan needs to be personalized based on lifestyle.
  • Stress management hacks: Specific food pairings and micronutrient strategies to mitigate cortisol’s impact on insulin.

5. 🔥Advanced Fat Adaptation Accelerators:

• A 7-day meal plan incorporating ingredients that stimulate ketogenesis.
• Provide instructions on how to monitor ketone levels
• Include adaptogenic herbs + fat synergy combinations that enhance fat utilization (e.g., “Ashwagandha + MCT oil boosts thermogenesis by 15%”).
• Include how to leverage the 7 day meal plan to make intermittent fasting more accessible for long term weight loss