45+ Wellness Routine

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This is not a generic routine.

Every section of this guide has been shaped by your diagnoses. This tab explains how each condition changes what's recommended — and what's removed — throughout. Always work with your care team before starting new supplements or modifying an existing treatment plan.

How each diagnosis shapes the plan

What changes,and why

Eight conditions,all of which interact. The biggest changes:HIIT is removed,deep stretching is removed,the routine is stripped to fewest effective steps,and cardio is built around walking and cycling — the most accessible low-impact options for lipedema.

Endometriosis

Anti-inflammatory everything

Endo is driven by inflammation and estrogen dominance. Diet,exercise intensity,and supplement choices all filter through this lens. NAC is added to your stack. Alcohol and refined sugar are the highest-priority eliminations.

PCOS

Insulin sensitivity + androgen management

PCOS causes insulin resistance and elevated androgens. Myo-inositol (highest evidence supplement for PCOS) is added. Spearmint tea daily acts as a natural anti-androgen. Zone 2 cardio is prioritized;fasting is not recommended as it can worsen cortisol.

ADHD

Routine architecture matters

The morning skincare routine has been cut to 4 steps — the version most likely to actually happen. Each section includes habit-stacking cues. Exercise is not optional for ADHD:it raises dopamine and norepinephrine as effectively as a low dose of stimulant medication.

PTSD

Nervous system regulation first

High-intensity exercise can activate fight-or-flight and retraumatize — HIIT is removed. Bilateral,rhythmic movement (swimming,walking) is specifically therapeutic for trauma. Trauma-sensitive yoga replaces standard yoga. Breathwork is included in the morning ritual.

Hypermobility (hEDS/HSD)

Stability over flexibility

You are already too flexible — stretching makes hypermobility worse. Deep stretching and end-range yoga poses are removed. All exercise focuses on controlled range of motion and building the muscular stability your joints depend on. Joint bracing is noted where relevant.

Rib Flare

Core work is modified,not removed

Traditional crunches,sit-ups,and planks that push the ribcage outward are removed. Replaced with dead bugs (with rib-depression cue),360-degree breathing,and Pilates-style deep core activation. Overhead pressing is limited.

Flat Feet

Ankle stability and footwear

Overpronation creates a chain reaction upward — ankle,knee,hip. Orthotics are strongly recommended for all exercise. Single-leg balance work and ankle stability exercises are added. No barefoot exercise on hard surfaces.

Lipedema

Low-impact,lymphatic,compressive

Lipedema is a structural connective tissue condition — not a diet or lifestyle failure. Low-impact cardio with compression garments is the foundation:brisk walking and cycling are your primary tools. Aquatic exercise is ideal if pool access ever becomes available — water provides 360° therapeutic compression. Manual lymphatic drainage and dry brushing are added to weekly rituals. HIIT and high heat are avoided.

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What this routine removes vs. standard advice:

HIIT sessions · Deep stretching and end-range yoga · Traditional planks and crunches · Fasting or skipping meals · Alcohol (especially with endo + PTSD) · High-heat therapies (saunas,hot yoga — contraindicated for lipedema) · Multistep routines that create ADHD avoidance · Barefoot exercise on hard floors · World's Greatest Stretch and similar end-range warm-ups

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ADHD note:

This morning routine has been cut to the fewest steps that still work. Four skincare steps instead of seven. Pair with a specific playlist or podcast you only play during your routine — this anchors the habit and reduces the startup friction that causes ADHD avoidance.

Wake Ritual

The first 10 minutes

Before your phone. These three steps are non-negotiable for cortisol regulation — especially important with PCOS,PTSD,and endometriosis.

Hydrate — 16 oz water + electrolytes

Add a pinch of sea salt or a low-sugar electrolyte packet. With lipedema and lymphatic concerns,morning hydration directly supports lymph movement.

LipedemaPCOS

5–10 min natural light — outside or bright window

Light anchors your cortisol curve for the day. Disrupted cortisol patterns are common with PCOS,PTSD,and ADHD — this single step measurably helps all three.

PTSDADHDPCOS

Box breathing — 4 counts in,4 hold,6 out — 3 minutes

This isn't meditation — it's a parasympathetic nervous system activation. PTSD keeps the nervous system in low-grade threat mode. Starting the day with a deliberate regulation practice shifts this baseline over time.

PTSDEndo

Spearmint tea — 1 cup

Drink this while you do your skincare. Two cups of spearmint tea daily has demonstrated anti-androgenic effects in PCOS clinical trials — reducing testosterone and improving hormonal balance. Simple,cheap,evidence-backed.

PCOS

Skincare — AM

4-step morning skin

Cut from seven to four — the four highest-impact steps. With PCOS hormonal acne likely in play,niacinamide and SPF are the anchors. Keep products on the counter in order;visual layout removes the decision tax.

Gentle gel cleanser — no foam,no fragrance

Fragrance-free is important:some fragrance compounds act as weak xenoestrogens. Avoid tea tree oil as a daily ingredient for the same reason.

EndoPCOS

Vitamin C serum + Niacinamide

Vitamin C for antioxidant protection and collagen support. Niacinamide (10%) for PCOS-related hormonal acne,hyperpigmentation,and sebum regulation. Use a formula that combines both to keep the step count down.

Good Molecules Niacinamide Serum,or Paula's Choice 10% Niacinamide Booster

PCOSADHD

Moisturizer with hyaluronic acid + ceramides

Apply to slightly damp skin. Ceramides support barrier integrity — important because endo and PCOS can both increase systemic inflammation that shows as barrier sensitivity.

SPF 50+ mineral (zinc oxide) — face and hands

Mineral SPF only — chemical filters like oxybenzone and octinoxate have endocrine-disrupting potential. With endometriosis and PCOS,reducing chemical xenoestrogen load is worth prioritizing where easy.

EltaMD UV Physical,Supergoop Mineral Sheerscreen,or Blue Lizard Sensitive

EndoPCOS

Grooming — AM

Hair &body — keep it anchored

Hypermobility can make arm overhead movements painful — adjust hair routine to suit your pain level that day. Give yourself explicit permission to do less on flare days.

Hair

Scalp massage while shampooing — stimulates circulation;PCOS can accelerate hair thinning and scalp health matters
Condition mid-to-ends only — use a wide-tooth comb in the shower,not a brush;hypermobile finger joints benefit from tools with grip
Heat protectant before hot tools — hair becomes more fragile with hormonal fluctuation
Volume spray at roots if hair has thinned — common with PCOS and hormonal shifts at 45
On flare days: dry shampoo and a loose style is a complete,valid choice

Body

Body lotion immediately post-shower — ceramide-based;apply while damp. For lipedema-affected areas,use gentle upward strokes toward the heart to support lymphatic return
Compression garments — if prescribed for lipedema,put these on before any activity. Morning is the most important application window
Fragrance-free products throughout — perfume on skin is low-risk but where easy,reduce chemical load
Lip balm with SPF — keep next to your SPF to remove the decision

◎

PTSD + ADHD:

The wind-down routine doubles as a nervous system regulation practice. The predictability of a repeated sequence is grounding for PTSD. Pair it with something that makes it feel like a reward — a favorite show at low volume,a specific candle,a familiar playlist — not silent obligation.

Wind-down

Starting at 9 PM

The goal is a steady,predictable signal to your nervous system that the threat-assessment mode can close for the day.

Warm lighting,screens to low blue-light mode

PTSD commonly disrupts sleep architecture independent of melatonin — but reducing blue light still helps melatonin production,which declines naturally at 45. Don't negotiate with yourself about the phone.

Magnesium glycinate — 300–400 mg

Take now. Magnesium is depleted by stress,helpful for endo cramps and muscle tension from hypermobility,and well-evidenced for both sleep quality and ADHD symptom reduction. This is your highest-priority supplement at night.

EndoADHDPTSDHypermobility

10 min gentle movement — NOT stretching

Slow,controlled range-of-motion work for hypermobility:hip 90/90 position with no end-range push,seated thoracic rotation,cat-cow within comfortable range. This decompresses the spine and helps the nervous system shift states. Avoid any position that creates a \"satisfying\" stretch — that feeling is your joints moving past stable range.

HypermobilityPTSDRib Flare

Skincare — PM

Evening repair — 5 steps

Alternate retinol nights (Sun/Tue/Thu) with peptide nights (Mon/Wed/Fri/Sat). Your skin repairs during sleep — this is when active ingredients have the most impact.

Double cleanse — oil balm,then gentle cleanser

Step one dissolves mineral SPF and sunscreen. Mineral SPF requires an emulsifying cleanser to fully release — this is especially important as leftover SPF on skin overnight can clog pores.

Retinol — 3 nights/week (Sun,Tue,Thu)

Highest evidence anti-aging ingredient. Apply to dry skin only (wet skin increases irritation risk). With PCOS,retinol also helps manage hormonal acne. If using prescription tretinoin,start at 0.025% and only move up when your skin has fully adapted.

Prescription:tretinoin 0.025% via derm. OTC:Adapalene 0.1% (Differin)

Peptide or azelaic acid serum — non-retinol nights

Azelaic acid is excellent for PCOS-related hormonal acne and hyperpigmentation,and is anti-inflammatory (beneficial for endo). Peptides support collagen on the nights you alternate.

The Ordinary Azelaic Acid Suspension 10%,or Paula's Choice Peptide Booster

PCOSEndo

Rich barrier moisturizer — ceramides + squalane

A heavier PM moisturizer is fine without SPF layering. Squalane is a lightweight oil that's compatible with all skin types. Apply down to your clavicle — the neck and chest age at the same rate as the face.

Eye cream + lip treatment

One motion — apply eye cream,then move to lips with the residue. Silk pillowcase reduces sleep compression lines and stays cooler for any heat sensitivity. This is genuinely useful for lipedema patients who run warm.

Lipedema

Body Care — PM

Lymphatic and skin care

For lipedema,the lymphatic system is your priority. These aren't indulgences — they're treatment.

Lymphatic Support

Gentle dry brushing before shower — 3–5 min,light pressure,always stroke toward the heart (upward on legs,toward armpits on arms). This is a form of manual lymphatic drainage and is specifically therapeutic for lipedema
Cool or lukewarm shower — hot water and prolonged heat cause vasodilation and worsen lipedema swelling. Avoid saunas and hot yoga entirely
Body oil or lotion upward strokes — continue lymphatic direction when applying body products

Joint Care

Joint check-in — before bed,note any joints that feel unstable or inflamed. Hypermobility flares often come with lag time;tomorrow's pain starts tonight
Supportive bracing if needed — KT tape or soft braces for unstable ankles,wrists,or knees overnight if prescribed or helpful
Elevated legs if lipedema legs are swollen — 15–20 min before sleep with legs above heart level reduces overnight fluid accumulation
Heat pad for endo cramps — low,consistent heat (not scalding) is more effective than most OTC pain relief for endo-related cramping

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What's been removed from standard 45+ advice — and why:

HIIT: Spikes cortisol (worsens PCOS + endo),can activate fight-or-flight (PTSD),inflammatory for lipedema. Removed entirely. Deep stretching/yoga end-range holds: Hypermobility means end-range is where joint damage happens — removed. High-impact (running,jumping): Flat feet + hypermobility + lipedema — all three contraindicate it.

Weekly Schedule

Your 7-day movement week

Built around brisk walking and cycling as primary cardio (ideal for lipedema without pool access),stability-focused strength training,and trauma-sensitive movement practices.

Mon

Strength Upper

Strength

Tue

Brisk Walk

Cardio

Wed

Strength Lower

Strength

Thu

Pilates / Yoga

Somatic

Fri

Strength Full

Strength

Sat

Cycling or Walk

Low Impact

Sun

Full Rest

Rest

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Your cardio approach — walking &cycling:

Brisk walking (Tue): Always wear compression garments and orthotics. Aim for 30–45 min at a pace that raises your heart rate but lets you hold a conversation (Zone 2). Walking is rhythmic and bilateral,which is specifically therapeutic for PTSD,and combined with compression it actively supports lymphatic return for lipedema.

Cycling or walk (Sat): Stationary bike,recumbent bike,or a gentle outdoor ride — all are excellent for lipedema because the legs are non-weight-bearing while pedaling. Recumbent cycling in particular allows compression garments to stay on comfortably. Alternate with a longer walk depending on how your body feels.

If pool access ever becomes available: Aquatic exercise is the gold standard for lipedema — water provides 360° therapeutic compression,is non-weight-bearing (protects hypermobile joints and flat feet),and the cool temperature prevents the vasodilation that worsens lipedema swelling. Aqua aerobics or lap swimming would be worth adding in place of a walking session.

Before Every Strength Session

Modified warm-up — no end-range

Standard warm-ups like the World's Greatest Stretch take hypermobile joints into end-range. These alternatives activate the muscles you need without destabilizing joints.

Do These — 8–10 minutes

90/90 Hip Position — controlled,no pushing past comfortable range

Sit in 90/90,switch sides slowly. Do NOT lean into the hip or force rotation. Just sit in the position and breathe.

Hypermobility:stop well before \"satisfying stretch\" feeling

5 each side

Glute Bridge — feet flat,knees at 90°

Activate the glutes before loading. At the top,ribs stay down — do not arch the lower back or let ribs flare.

Rib flare cue:exhale at the top,feel ribs draw toward hips

15 reps

Band Pull-Apart

Warms the shoulder girdle and upper back. Avoid locking elbows — soft bend throughout.

Hypermobility:do NOT straighten elbows to end range

15 reps

Dead Bug — slow,with rib cage cue

Lie on back,arms up,knees at 90°. Lower one arm + opposite leg — but before you move,exhale and press your lower back into the floor. Ribs stay down. This is core activation,not a challenge to see how far you can go.

Rib flare:this exercise is therapeutic if the rib cue is maintained throughout

6 each side

Single-Leg Balance — near a wall

Stand on one foot for 20–30 seconds,near a wall for safety. Ankle stability and proprioception work — addresses flat feet. If ankles collapse inward,place an orthotic or stand on a slightly elevated surface.

Flat feet:use orthotics;don't let ankle pronate inward

30 sec × 2 each

Skip These

World's Greatest Stretch / deep hip flexor lunges

Removed:takes the hip into end-range external rotation — destabilizing for hypermobile hips

—

Traditional plank,side plank (long hold)

Removed:pushes rib cage outward — worsens rib flare. Replace with dead bug,pallof press,or bear hold

—

Monday

Upper body strength

Pulling exercises prioritized over pushing — upper back strength stabilizes hypermobile shoulder girdle. Avoid elbow hyperextension throughout.

Chest-Supported Dumbbell Row

Lie face-down on an incline bench — removes lower back load,safer than bent-over row with hypermobility

Stabilizes the spine;highly recommended for hypermobility

4 × 10–12

Seated Cable Row — neutral grip

3-second eccentric. Keep wrists neutral — hypermobile wrists can collapse under load

3 × 12

Dumbbell Bench Press

Do not lower to end range — stop when upper arms are parallel to floor. Elbow hyperextension at bottom is a hypermobility risk

Range of motion stop:upper arms parallel,no lower

3 × 10

Lat Pulldown — wide grip

Initiate with shoulder blades,not arms. Avoid elbow hyperextension at top of movement

3 × 12

Pallof Press (replaces overhead press)

Anti-rotation core work. More rib-flare friendly than overhead pressing,which can push the ribcage outward. Use a cable machine at chest height.

Rib flare:replaces overhead press entirely until rib stability improves

3 × 10 each

Bicep curl + Tricep pushdown superset

Use moderate weight — wrist support or wraps if wrists are unstable

3 × 12 each

Wednesday

Lower body strength

All lower body work prioritizes joint stability,controlled range,and orthotic use. Wear orthotics for every exercise. No barefoot training.

Goblet Squat — to 90° only,no deeper

Hold dumbbell at chest. Depth stops at parallel — hypermobile hips can go deeper than is safe. Cue:ribs down throughout,no lumbar flare at bottom

Depth stop:thighs parallel to floor is your endpoint

4 × 8–10

Romanian Deadlift (RDL)

Hip hinge — most important posterior chain exercise. Do NOT hyperextend at the top;stop at a slight hip extension,not full lockout

Top position:soft knee,neutral spine — not full lockout

4 × 10

Hip Thrust — barbell or dumbbell

Best glute exercise for bone density and stability. At the top:ribs down,glutes squeezed,no lumbar hyperextension

Rib flare cue:exhale at top,ribs toward hips

4 × 12

Step-ups with dumbbells — knee height box

Single-leg work reveals and corrects imbalances. Knee must track over second toe — overpronation from flat feet can cause it to collapse inward. Orthotics essential.

Flat feet:check knee tracking each rep

3 × 10 each

Calf raises — slow and loaded

3 seconds up,3 seconds down. Important for ankle stability and flat foot correction. Do on a slightly elevated surface (step) for full range — but do not collapse the ankle into full pronation at the bottom.

Flat feet:start with bilateral,add single-leg when stable

3 × 15

Friday

Full body — compound movements

Lower weight than Monday/Wednesday — this session is about movement quality and full-body integration,not maximum load.

Trap Bar Deadlift (preferred) or Dumbbell Deadlift

Trap bar keeps load closer to center of gravity,more spine-friendly. Avoid hyperextension at lockout.

4 × 5

Push-up — incline to full,controlled

Do not lock elbows at top. AMRAP (as many reps as possible) at a quality standard — stop before form breaks down

3 × AMRAP

Single-arm Dumbbell Row

Hip stays square. Wrist wraps if needed for grip stability.

3 × 10 each

Farmer's Carry

Grip strength,core stability,shoulder packing. Walk with intention — neutral spine,ribs down. Excellent for hypermobility:teaches the body to stabilize under load

Hypermobility:this exercise is therapeutic — teaches joint stability

3 × 30m

Dead Bug (repeat from warm-up)

End with 2 working sets at the end of the session,when fatigue makes the rib cue more challenging — this is intentional

2 × 6 each

Thursday — Trauma-Sensitive &Hypermobility-Adapted Practice

Format: Pilates mat class,or yoga explicitly adapted for hypermobility (search \"HSD yoga\" or \"EDS Pilates\"). Avoid standard vinyasa yoga — the cues to \"deepen your stretch\" and end-range holds are actively harmful for hypermobile joints
What to look for: Classes that emphasize engagement (muscles active in poses) over flexibility. Every pose should require effort to hold — if it feels effortless,you've gone to end range
PTSD consideration: Trauma-sensitive yoga classes give explicit permission to modify or come out of any pose at any time — this is the standard you deserve in any class you attend
Online options: Jeannie Di Bon (hypermobility-specific YouTube),Yoga with Adriene's gentle and restorative series,or IAMPOSSIBLE Foundation (EDS-specific movement programs)
Duration: 30–45 min. This is your nervous system regulation session — not a fitness metric

Lymphatic & Lipedema Care

Weekly body treatments

For lipedema,these aren't extras — they're part of the treatment protocol.

3–5× per week

Dry Brushing — before shower

Natural bristle brush,light pressure. Start at the feet and ankles,stroke upward toward the groin. Arms:start at hands,stroke toward armpits. This is a form of self-administered manual lymphatic drainage and is clinically recommended for lipedema management. 3–5 minutes.

Weekly if possible

Manual Lymphatic Drainage (MLD)

Professional MLD massage from a certified lymphedema therapist is the highest-impact treatment for lipedema outside of compression and movement. Monthly is beneficial;weekly is the therapeutic standard. Find a therapist certified in Vodder or Foldi method.

1× per week

Chemical Exfoliation — AHA

Lactic or glycolic acid at 5–10%. Never on a retinol night. Removes dead cell buildup that blocks product absorption. Particularly helpful for PCOS-related uneven texture and congestion.

1–2× per week

Hydrating Sheet Mask

Hyaluronic acid + ceramide formula. On retinol nights — the following night is when the mask most benefits the skin that's been active overnight. Press the serum from the mask fully into skin afterward.

3–4× per week

Gua Sha — gentle,upward

2–3 minutes with a facial oil. Gentle strokes upward and outward. No aggressive scraping — the goal is lymphatic movement,not pressure. This also directly supports facial lymphatic drainage,which can be sluggish with lipedema and general lymphatic compromise.

Weekly

Deep Hair Conditioning Mask

Leave-in 20–30 min. Protein-rich formulas (keratin,silk amino acids) for PCOS-related hair fragility. Scalp massage during application supports follicle circulation.

Nervous System & Mental Health

Weekly regulation practices

PTSD and ADHD both benefit from structured nervous system practices — not as supplements to therapy,but as physiological support between sessions.

Somatic &Regulation

Thursday movement practice (see Movement tab) — your primary weekly regulation session
Nature time without headphones — 20+ min,once per week minimum. Reduces amygdala reactivity measurably;particularly relevant for PTSD hypervigilance
Epsom salt soak — warm (not hot) water 20 min,2 cups Epsom salt. Supports muscle recovery from hypermobility-related tension and magnesium absorption. Keep temperature moderate — hot baths worsen lipedema swelling
EMDR or somatic therapy sessions — if not currently in treatment,these modalities have the strongest evidence base for PTSD specifically

ADHD Support

Weekly \"reset\" block — 30 min Sunday to lay out the week:medications,supplements in a weekly organizer,workout clothes staged. Reducing morning decision load is not laziness — it's working with your neurology
Body double for routines — if morning skincare still gets skipped,do it with a show or call running. The presence of another person (even virtual) significantly increases ADHD task completion
Habit stack your supplements — morning supplements next to coffee maker;evening magnesium next to toothbrush. Physical proximity to existing habits is the most reliable ADHD anchor

Endometriosis — Cycle Awareness

Adapting around your cycle

Endometriosis means your capacity for exercise and daily tasks is genuinely variable. This is physiology,not inconsistency.

During flares or menstruation

Lower exercise intensity entirely — walking or gentle cycling only;strength training can wait
Heat therapy for cramps — consistent low heat pad,not ice. Ice causes pelvic floor muscle guarding which worsens endo pain
Increase magnesium — up to 600 mg during cramping days,in divided doses
Castor oil pack over the lower abdomen — 45 min with a heat pad on top;anecdotally strong among endo patients for pain relief;benign,worth trying
Modify skincare to 2 steps on your worst days — cleanser and SPF. That's enough

Between flares

Anti-inflammatory eating — prioritize cruciferous vegetables,fatty fish,olive oil;reduce red meat and processed foods,which are consistently associated with worse endo symptoms in research
Alcohol — minimize or eliminate — alcohol raises estrogen levels,directly worsening both endo and PCOS. This is the single most impactful dietary change for estrogen-dominant conditions
Consider gluten-free trial — studies show 75% of endo patients report symptom improvement on a GF diet (though the mechanism is debated)
Track symptoms — a simple cycle tracking app helps you anticipate flares and plan exercise and work accordingly

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Two organizing principles:anti-inflammatory + low-glycemic.

Endometriosis and PCOS respond to the same dietary approach — reduce inflammatory load,stabilize blood sugar,support estrogen metabolism. Lipedema adds sodium awareness and flavonoid priority. PTSD and ADHD add meal timing structure (no skipping meals,protein first). These aren't restriction diets — they're reordering what you already eat.

Macro Framework

Daily targets

Ratios,not hard calorie counts — your actual targets depend on your body weight and activity level. Use these ratios to structure meals rather than track obsessively (ADHD note:obsessive food tracking is counterproductive and creates its own stress load).

Daily macro targets

Protein

0.8–1 g
per lb bodyweight

~100–140g for most women. Highest priority macro — muscle,hormones,satiety,blood sugar stability

Carbohydrates

35–40%
of calories

Low-GI only. Prioritize morning and midday;lighter in the evening for PCOS insulin response

Fat

30–35%
of calories

Olive oil,avocado,fatty fish,nuts. Fat is required for hormone production — do not go low-fat

Fiber

25–35 g

Supports estrogen excretion via bowel + feeds the gut microbiome that metabolizes estrogen

◉

Meal timing matters more than calorie math for PCOS:

Eat within 60 minutes of waking (cortisol + insulin interact — skipping breakfast spikes both). Space meals 4–5 hours apart. Never skip meals — this is not a fasting-friendly protocol. Fasting raises cortisol,which raises insulin,which is the opposite direction from where PCOS needs to go. Protein + fat at every meal,every time,to slow glucose absorption.

Meal Structure

What each meal should look like

These are templates,not scripts. Swap proteins and vegetables freely within the structure.

Breakfast — within 60 minutes of waking · Largest meal of the day

Target:30–40 g protein · healthy fat · fiber-rich carb or vegetables

Largest meal of the day. A circadian-aligned eating pattern (heavier earlier) improves insulin sensitivity — directly beneficial for PCOS. Protein before or alongside caffeine prevents cortisol-driven blood sugar crash.

ADHD:prep the night before or keep components grab-ready in the fridge — decision fatigue at 7am is real

30–40g protein

Option A — Eggs + smoked salmon + sautéed greens

2–3 eggs scrambled + 2 oz smoked salmon (or sardines) + a handful of spinach or kale cooked in olive oil. Add half an avocado. About 38g protein,rich in omega-3 and choline (supports ADHD focus).

~400 kcal

Option B — Greek yogurt protein bowl

1 cup full-fat plain Greek yogurt + 1 scoop unflavored whey or collagen protein + ½ cup berries + 2 tbsp ground flaxseed + small handful walnuts. Berries are the highest-flavonoid fruit — relevant for lipedema and inflammation.

~380 kcal

Option C — Turkey or chicken breakfast bowl

4 oz ground turkey (pre-cooked,reheated) + 2 eggs + roasted vegetables from the night before + hot sauce or salsa. High protein,genuinely fast with prep.

~420 kcal

Option D — Low-effort:cottage cheese + seeds + fruit

1 cup full-fat cottage cheese (26g protein) + 1 tbsp chia seeds + ½ cup blueberries + drizzle of olive oil or a few walnuts. No cooking. ADHD-friendly.

ADHD:this is your default on hard mornings — no cooking,no decisions

~330 kcal

Lunch — 4–5 hours after breakfast · Cruciferous vegetables daily here

Target:25–35 g protein · cruciferous vegetables · healthy carb

This is where you hit your daily cruciferous vegetable target (broccoli,cauliflower,Brussels sprouts,cabbage,kale). These contain DIM (diindolylmethane),which supports the liver's estrogen metabolism — the most food-accessible intervention for endo and PCOS estrogen dominance.

Endo + PCOS:if you only get one thing right at lunch,make it a serving of cruciferous vegetables

25–35g protein

Option A — Salmon or tuna bowl

5–6 oz canned or baked salmon over mixed greens + roasted broccoli + ½ cup brown rice or lentils + olive oil + lemon dressing. High omega-3,hits cruciferous target,low-GI carb.

~450 kcal

Option B — Ground turkey veggie bowl

5 oz ground turkey + roasted cauliflower + ½ cup chickpeas or black beans + olive oil + turmeric-cumin seasoning. Legumes are ideal PCOS carbohydrates — low-GI,high-fiber,slow glucose release.

~480 kcal

Option C — Big salad with protein

Large base of arugula or mixed greens + grilled chicken or hard-boiled eggs + roasted vegetables + ¼ avocado + pumpkin seeds + olive oil-lemon dressing. No croutons;add chickpeas if you need the carb.

~400 kcal

Option D — Leftover-based (ADHD-friendly)

Batch-cook protein (chicken thighs,ground meat,hard-boiled eggs) and roasted vegetables Sunday. Lunch is assembling from the fridge — protein + vegetable + olive oil,eaten cold or reheated. No decision-making required.

ADHD:the Sunday batch cook is the highest-leverage nutrition habit in this plan

varies

Dinner — earlier is better · Lighter carbs,emphasis on vegetables + protein

Target:25–30 g protein · vegetables · lower-carb than lunch

Evening insulin sensitivity is lower than morning — reducing carb load at dinner improves PCOS blood sugar outcomes without fasting. This doesn't mean no carbs;it means your starchier choices (rice,sweet potato) belong earlier in the day. Dinner leans vegetable-heavy and protein-centered.

25–30g protein

Option A — Baked fish + roasted vegetables

5–6 oz white fish or salmon + large portion of roasted vegetables (zucchini,asparagus,fennel,peppers) in olive oil + small portion sweet potato or no starch. Fennel and asparagus are specifically supportive of lymphatic function — relevant for lipedema.

Lipedema:fennel,asparagus,dandelion greens are gentle diuretics that support lymph

~380 kcal

Option B — Chicken thighs + roasted broccoli + olive oil

2 bone-in or boneless thighs (skin-on is fine — saturated fat from whole food sources is not the issue). Roast with broccoli at 425°F 25 min. Anti-inflammatory,simple,batch-friendly.

~420 kcal

Option C — Slow-cooker or Instant Pot protein

Set-and-forget cooking works with ADHD. Chicken thighs + broth + garlic in the slow cooker,served with whatever vegetables you can throw in a pan. Shredded chicken stores well for 4–5 days of lunches too.

ADHD:the Instant Pot is your best kitchen tool — minimal active attention required

varies

Option D — Anti-inflammatory stir-fry

Shrimp or tofu + bok choy,snap peas,broccoli + ginger + garlic + coconut aminos (lower sodium than soy sauce) + sesame oil. Serve over cauliflower rice or a small portion of rice. High-flavonoid vegetables,ginger is anti-inflammatory for endo.

~360 kcal

Snacks — protein + fat · only if genuinely hungry between meals

Hard-boiled eggs + avocado

2 eggs + ¼ avocado. ~18g protein,filling fat. Pre-boil a batch of 6 on Sundays.

~200 kcal

Apple + almond butter

Medium apple + 2 tbsp almond butter. Low-GI fruit with fat to slow glucose. One of the better sweet-craving substitutes for PCOS.

~220 kcal

Full-fat cheese + walnuts

1 oz cheese + small handful walnuts. Walnuts are the highest omega-3 nut. Anti-inflammatory snack,no blood sugar spike.

~200 kcal

Collagen protein + berries (blended or eaten)

1 scoop collagen in water + a cup of mixed berries. Low sugar,high flavonoids for lipedema,collagen for hypermobility support. Can double as dessert.

~130 kcal

Edamame — 1 cup shelled

17g plant protein,low-GI,filling. The phytoestrogens in soy are not problematic for endo — the clinical evidence is that dietary soy does not worsen endo and may be mildly protective. Moderate consumption is fine.

Note:dietary soy ≠ soy supplements — the evidence is different;food form is considered safe

~180 kcal

Foods by Condition

What specifically helps each diagnosis

These aren't supplements — these are foods with the strongest evidence for each condition. Work them in regularly.

Endometriosis

Cruciferous vegetables daily — DIM supports estrogen clearance;broccoli,Brussels sprouts,cabbage,cauliflower
Turmeric + black pepper — curcumin is anti-inflammatory;pepper increases absorption 20×. Add to cooking or take as supplement
Fatty fish 3–4×/week — EPA/DHA reduces prostaglandin-driven pain
Ginger — anti-inflammatory,anti-nausea;effective for endo-related GI symptoms
Flaxseed (ground) — lignans support estrogen metabolism;2 tbsp daily on yogurt or in smoothies
Avoid:red meat,alcohol,refined sugar,trans fats — all directly worsen endo inflammation markers

PCOS

Cinnamon (Ceylon) — shown to improve insulin sensitivity;½ tsp daily in oatmeal,yogurt,or coffee
Legumes — chickpeas,lentils,black beans are the ideal PCOS carbohydrate;low-GI,high-fiber,slow glucose absorption
Spearmint tea × 2 cups/day — anti-androgenic;listed in supplements but it's really a food
Walnuts and almonds — reduce androgen levels in clinical studies
Berries — blueberries especially;improve insulin sensitivity
Avoid:white bread,sweetened beverages,fruit juice,desserts — high glycemic load is the core driver of PCOS insulin dysregulation

Lipedema

Flavonoid-rich foods — blueberries,citrus pith (not just juice),red onion,green tea;quercetin and rutin reduce capillary fragility and lymphatic leakage
Fennel,asparagus,dandelion greens — gentle lymphatic-supportive vegetables
Reduce sodium — not eliminate,but reduce to under 2,000 mg on symptomatic days;sodium increases interstitial fluid that worsens lipedema swelling
Anti-inflammatory fats — olive oil,avocado,fatty fish;omega-6 excess (processed food oils) worsens lipedema inflammatory component
Avoid:alcohol,very high-heat cooked foods,ultra-processed fats

ADHD + PTSD

Protein at breakfast before caffeine — tyrosine (in eggs,meat,fish) is the dopamine precursor;front-loading protein improves executive function all day
Omega-3 foods — brain inflammation drives ADHD symptoms;EPA/DHA from food is more bioavailable than supplements
Beets + leafy greens — nitric oxide precursors improve cerebral blood flow;shown to support attention
Fermented foods — gut-brain axis is dysregulated in both ADHD and PTSD;kefir,kimchi,sauerkraut
Avoid:blood sugar swings — crashes tank mood and executive function;every meal needs protein + fat
Avoid:skipping meals — causes cortisol spike that activates the nervous system dysregulation underlying PTSD symptoms

Weekly Batch Cook

Sunday prep — 60–90 minutes

The most important ADHD nutrition strategy is removing decisions. Batch cooking once means the rest of the week is assembling,not cooking. This is not meal prep as performance — it's minimum viable prep to protect against fast food defaults on exhausted days.

Roast two sheet pans of vegetables (25 min,425°F)

One pan cruciferous (broccoli + cauliflower),one pan mixed (zucchini,peppers,onion,asparagus). Season with olive oil,salt,garlic powder. This is your vegetable base for the whole week — no daily chopping.

EndoPCOSADHD

Cook a large batch of protein (30–40 min)

Chicken thighs in the oven or Instant Pot,or ground turkey browned with seasoning. 2–3 lbs. Stores 5 days in the fridge. This becomes lunch protein + dinner protein + breakfast bowl protein.

ADHD

Hard-boil 6–8 eggs

Cover with cold water,bring to boil,turn off heat,cover 10 min,ice bath. Peel and store in the fridge. Ready-to-eat protein for breakfast,snacks,or salad additions all week. Zero decisions required.

Cook a grain or legume base (optional,20 min)

A batch of brown rice,lentils,or chickpeas. These are your slow-carb base for bowls. If you're going lower-carb for PCOS,skip this and sub cauliflower rice from a bag.

PCOS

Pre-portion snacks

Divide almonds or walnuts into small bags or containers. Put apple + individual almond butter packs in an accessible spot. The bar for eating the right thing needs to be lower than the bar for the wrong thing.

ADHD

◇

This stack is built around your diagnoses.

Several additions (myo-inositol,NAC,spearmint tea) are not in standard 45+ protocols — they are here because of PCOS and endometriosis specifically. Please review this list with your physician or a functional medicine practitioner,particularly if you take any prescription medications.

Daily Supplement Stack

Targeted to your specific conditions

Organized by timing. Set up a weekly pill organizer on Sundays to reduce ADHD friction at the time of taking.

Supplement

Dose

Timing

Myo-Inositol + D-Chiro-Inositol (40:1 ratio)

PCOS · Highest evidence supplement for insulin sensitivity and hormonal balance in PCOS. Often produces results within 3 months.

4 g myo / 100 mg DCI

Morning,with food

NAC (N-Acetyl Cysteine)

Endometriosis · PCOS · Studied for reducing endo lesion size and ovarian cyst progression. Powerful antioxidant and anti-inflammatory.

600 mg

Morning,with food

Omega-3 (EPA + DHA)

Endo · ADHD · PCOS · Anti-inflammatory (endo),shown to improve attention and executive function (ADHD),reduces androgen levels (PCOS).

2–3 g combined EPA+DHA

With largest meal

Magnesium Glycinate

Endo · ADHD · PTSD · Hypermobility · Reduces endo cramping,supports ADHD neurotransmitter function,aids sleep and PTSD-related hyperarousal,helps muscle tension from hypermobility.

300–400 mg

Evening

Vitamin D3 + K2

All conditions · Deficiency is near-universal. D3 supports immune regulation relevant to endo (autoimmune component). K2 directs calcium to bone,not arteries.

3,000–5,000 IU D3 / 100 mcg K2

With fat AM

Zinc (bisglycinate form)

PCOS · ADHD · Reduces testosterone in PCOS,shown to improve ADHD symptoms independently,supports immune function and wound healing.

25–30 mg

With food (PM)

Vitamin B Complex (active forms)

ADHD · Endo · Active B vitamins (methylfolate,methylcobalamin) support neurotransmitter synthesis. Many ADHD and endo patients have MTHFR variants that make non-active B vitamins less usable.

1 capsule

Morning

Collagen Peptides (Type I/III)

Hypermobility · Skin · Note:some hEDS practitioners debate this — the evidence for supplemental collagen in hEDS is not definitive,but it's generally considered safe and is well-evidenced for skin and joint health in aging.

10 g

Morning,in coffee or water

CoQ10 (Ubiquinol form)

PCOS · Endo · Improves mitochondrial function and egg quality (relevant if applicable),and reduces oxidative stress in both conditions.

200 mg

With breakfast

Creatine Monohydrate

ADHD · Muscle · Brain creatine supports executive function and working memory. Also maintains muscle mass and bone density during strength training.

5 g

Any time,daily

Spearmint tea — 2 cups daily

PCOS · Clinical trials show 2 cups/day reduces free testosterone and improves hormonal ratios in PCOS. Anti-androgenic effect on hirsutism and acne.

2 cups

Morning + afternoon

Probiotic — 50B+ CFU,multi-strain

Endo · PCOS · Gut microbiome dysbiosis is common in both endo and PCOS. Estrobolome health (gut bacteria that metabolize estrogen) directly affects endo progression.

1 capsule

Morning,empty stomach

Nutrition Framework

Eating for your conditions

Anti-inflammatory and low-glycemic are the two organizing principles — both endo and PCOS benefit from the same dietary approach.

Daily targets

Protein

0.7–1 g
per lb bodyweight

Protein at every meal — PCOS insulin response improves with protein-first eating

Water

2.5–3 L

Critical for lymphatic function and lipedema management

Fiber

25–35 g

Supports estrogen excretion and gut microbiome (endo)

Sleep

7.5–9 h

PTSD disrupts architecture — see sleep hygiene

Prioritize

Cruciferous vegetables daily — broccoli,cauliflower,cabbage,kale support the liver's estrogen metabolism (DIM),directly relevant to endo and PCOS
Fatty fish 3×/week — EPA/DHA from food is more bioavailable than supplements;also anti-inflammatory for endo
Protein at breakfast before caffeine — particularly important for ADHD;stabilizes blood sugar and provides dopamine precursors (tyrosine)
Fermented foods daily — kefir,kimchi,or sauerkraut for estrobolome and gut microbiome health
Low-GI carbohydrates — oats,lentils,legumes,sweet potato;PCOS insulin resistance responds significantly to glycemic load

Minimize or eliminate

Alcohol — minimize strongly — raises estrogen (worsens endo and PCOS),disrupts sleep architecture (PTSD),depletes B vitamins and magnesium,inflammatory for lipedema
Added sugar and refined carbohydrates — direct insulin spike,relevant to PCOS;also fuels endo-related inflammation
Red and processed meat — consistently associated with worse endo symptoms;omega-6 heavy and pro-inflammatory
Skipping meals — cortisol spike from fasting is counterproductive for PCOS and PTSD;regular eating windows are recommended
Consider gluten-free trial (3 months) — 75% of endo patients report symptom improvement;no downside to trialing

Sleep Hygiene

Sleep with PTSD and ADHD

Standard sleep advice often fails for PTSD and ADHD. These specifics are for your neurology.

Same bedtime within 30 minutes — every night including weekends

Circadian consistency is the most powerful sleep regulator. For ADHD,the \"one more thing\" loop makes this genuinely hard — set a recurring phone alarm labeled \"Bed\" at 9:30 PM as a cue.

ADHDPCOS

Room at 65–68°F — cooler than you think

Core temperature drop initiates deep sleep. For lipedema patients who often run warm,this is especially important. A cooling mattress pad (Chilipad/Eight Sleep) is a worthwhile investment if heat disrupts your sleep consistently.

Lipedema

Total darkness — blackout curtains and/or sleep mask

Particularly important because both PTSD and ADHD are associated with delayed melatonin onset. Darkness is the strongest environmental melatonin trigger.

PTSDADHD

Sleep position — elevated legs if lipedema is symptomatic

A wedge pillow under the mattress or a folded blanket under the foot of the mattress slightly elevates legs without requiring conscious effort. This reduces overnight fluid accumulation in lipedema-affected areas.

Lipedema

PTSD-specific:safety cues before sleep

Your nervous system needs a deliberate signal that the environment is safe. This looks different for everyone — it might be checking the door locks,a consistent scent (lavender on the pillow),a weighted blanket,or a white noise machine. Consistent sensory cues train the nervous system to associate them with safety over time.

PTSD

Silk pillowcase

Reduces hair breakage (PCOS-related hair fragility),skin compression lines,and stays cooler than cotton — relevant for lipedema heat sensitivity.

PCOSLipedema

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