Gen AI Nutrition Masterclass: Build Your Perfect Diet Plan

Create your health goals and a personalized diet and workout plan with ChatGPT, tailored to your genetics, metabolism, lifestyle, and preferences. Answer six questions to receive personalized recommendations.

Explore how basal metabolic rate estimates daily calories at rest, and how age, gender, weight, height, and activity levels influence total energy needs via the Harris Benedict equation.

Learn to calculate total daily energy expenditure by estimating BMR, applying activity level multipliers, and comparing Mifflin Sanger and Harris Benedict equations to set calorie needs.

Assess your activity level with guided questions, then let ChatGPT estimate your total daily energy expenditure from your basal metabolic rate (BMR) and activity factor to tailor calorie needs.

Explore how personalized nutrition tailors diet to genes, lifestyle, and health goals, addressing individual goals, health status, activity level, and macronutrient distribution with ChatGPT.

Discover how calorie balance, grounded in the first law of thermodynamics, guides weight management by aligning energy intake with expenditure, shaping muscle gain and fat loss.

Learn to calculate total daily energy expenditure (tdee) by estimating basal metabolic rate and activity levels, balance calories, and build a personalized macronutrient plan of protein, fat, and carbs.

Learn to calculate your daily protein intake for healthy living (0.8 g/kg), muscle building (1.2–2.2 g/kg), and fat loss (1.2–1.6 g/kg) using weight, activity level, and goal-based ranges.

Discover high protein food sources for your diet, including lean animal proteins, plant-based options, and dairy. Learn how protein supports muscle repair, immune function, and overall health.

ChatGPT guides you to estimate personalized daily fat intake in grams per kilogram of body weight for health and fitness, while clarifying fat types and calories per gram.

Explore healthy and unhealthy fat sources, focusing on unsaturated fats from avocados, olive oil, nuts, seeds, and fatty fish, while limiting saturated and avoiding trans fats.

Explore how carbohydrates supply energy for the body, brain, and muscles, differentiate complex from simple carbs, and review intake guidelines and per kilogram targets for health and fitness.

Optimize carbohydrate intake for performance by fueling with glucose and replenishing glycogen, while tailoring amounts to body weight and training intensity from quality sources.

Explore high-quality carbohydrate sources to fuel energy, sustain performance, and support recovery. Learn to choose complex carbs, fiber-rich foods, and mindful portioning across pre- and post-workout meals.

Explore macronutrient breakdown and caloric balance, calculate total daily energy expenditure, and design sample meal plans to support healthy weight maintenance and muscle preservation.

Calculate total daily energy expenditure using the Harris-Benedict equation and tailor daily protein, fat, and carbohydrate intake for weight maintenance and muscle preservation.

Explore how protein, carbohydrates, and fats fuel muscle growth, workout energy, and overall health by choosing lean sources, healthy fats, and proper hydration.

Understand dietary fiber, its soluble and insoluble forms, and how fiber from whole grains, legumes, fruits, and vegetables supports digestion and fullness. Review sources and practical daily guidelines.

Explore how fiber-rich foods promote satiety and support metabolism with low calories and a low glycemic index. Learn options like broccoli, legumes, oats, flaxseeds, apples, green tea, and cayenne pepper.

Plan a cutting diet that prioritizes fat loss while preserving muscle by calculating total daily energy expenditure, applying a 15–25% deficit, ensuring 1.2–1.6 g/kg protein, and balancing carbs and fats.

Learn to build muscle mass with a calorie surplus through heavy lifting and progressive overload, and create a bulking plan based on your TDEE and protein-rich meals.

Overcome weight loss plateaus by recalculating calorie needs as weight changes, using diet breaks, and tracking hidden calories to sustain long-term fat loss.

learn how detoxification supports the body's natural cleansing system, including the liver and kidneys, and follow a four hour detox blueprint with hydration, antioxidants, fiber, and lean proteins.

Explore the four hour detox plan's remove, repair, restore, and rebalance phases to reduce toxins, heal the gut, boost nutrient absorption, and promote sustainable, whole-food eating.

Leverage ChatGPT to design a first-week detox meal plan that eliminates processed foods and toxins, emphasizing hydration, fiber-rich foods, lean proteins, and detoxifying herbs within the 4R blueprint for wellness.

Focus on gut repair and improved nutrient absorption using fermented foods, bone broth, and supplements, while avoiding gluten and dairy, and integrating repair-phase guidelines into the detox meal plan.

Explore detoxification through the empowering 4r blueprint, focusing on the restore phase with nutrient-dense meals and meal plans, gut microbiome support, omega-3s, probiotics, prebiotics, and hydration.

Identify the causes of water retention—high sodium intake, dehydration, hormonal changes, and medical conditions—and apply strategies like reducing sodium, staying hydrated, eating potassium-rich foods, exercising, and elevating legs.

Craft a step-by-step, ChatGPT powered guide to build a personalized nutrition roadmap, calculate total daily energy expenditure, and generate a seven-day meal plan with portions and meal times.

Explore how ChatGPT enables calorie calculations for different situations and assists in creating balanced meals and diet plans, from 700-calorie meals to 2500-calorie plans, with protein targets and shopping lists.

Discover how ChatGPT functions as a generative AI nutrition coach, performing calorie calculations for various situations, and delivering recipe ideas, substitutions, meal planning, and dietary guidance.

Balance a nutrition plan for a 90 kg, 180 cm male with high-intensity training three times weekly. Explore pre-workout and post-workout strategies to maintain energy and support recovery.

Presents a women's nutrition plan for high-intensity training, with three calorie levels—2500 fat loss, 2800 maintenance, 2950 bulking—featuring lean proteins, complex carbs, healthy fats, and whey protein.

Explore how ChatGPT, a generative AI productivity booster, can draft emails, summarize reports, and answer questions. Learn sign-up steps and compare ChatGPT 3.5, 4 Plus, and 4 Omni options.

Gemini, Microsoft's generative AI, automates tedious tasks, integrates with Excel, Word, Teams, and Power BI, and provides proactive insights that boost efficiency, decision quality, and creativity.

Learn how to access and use Deep SEQ, log in, navigate the dashboard, and craft prompts with the deep thinking button to get tailored, context-aware answers.

Extend heartfelt thanks for completing the ChatGPT for health, diet, meal plans, and nutrition course; this final talk highlights personalized nutrition strategies, well-being, and certification steps.