You already have a solid foundation in both nutrition and strength. Your current lifestyle of home-cooked meals, mindful eating, and building consistency in your workouts is a great start. As of 08/25/25, your initial weigh-in was 139 lbs with approximately 28% subcutaneous fat. Given your medical background of PCOS and the transition into menopause, the key will be not only maintaining a caloric deficit and managing portion sizes, but also making intentional food choices and keeping stress levels low to help control insulin.
This program is designed to reduce body fat primarily through a consistent caloric deficit achieved through a nutrition plan, while incorporating strength training and cardio to further increase energy expenditure and preserve lean muscle. Because of your predisposition to elevated insulin levels, special emphasis will be placed on stabilizing blood sugar through nutrient-dense, balanced meals and incorporating holistic strategies to manage stress. This combined approach will maximize fat loss, protect muscle, and improve long-term metabolic health.