Could This AI Workflow Change My Life After 50?

You know that smug feeling when you're sure a habit is good for you? Mine was a pair of 42-hour fasts every week. Well,

I ran my routine through three AI tools, and they showed me pretty quickly that I was losing muscle instead of saving it.

Hi, I'm Shantal and welcome back to AI for 50 Plus. In the next few minutes, I'll show you how a six-step relay of

three AI tools, Gemini 3, Perplexity, and Notebook LM helped me design a real life plan, a sciencebacked longevity

routine for anyone over 50. If you're

curious about AI, whatever your age, but allergic to tech jargon, this one's for you. Think of these tools as a relay

you. Think of these tools as a relay team. Gemini 3 is the project manager.

team. Gemini 3 is the project manager.

It frames the goal and assembles the final output beginning and end. Now you

can use chat GPT or code here. But I

really wanted to try the new updated Gemini. Perplexity is the hunter. It

Gemini. Perplexity is the hunter. It

roams the web and finds credible sciencebacked sources. Notebook LM is

sciencebacked sources. Notebook LM is the analyst. It reads line by line all

the analyst. It reads line by line all of these sources and challenges assumptions. And then the baton goes

assumptions. And then the baton goes back to Gemini 3 to turn raw insights into something I can actually use. Let

me show you the relay in action with the longevity plan. Quick background. I'm

longevity plan. Quick background. I'm

61. I spend my afternoons at my kitchen table working on videos and uh an old Chong injury left my right knee a bit

finicky. My goals are crystal clear.

finicky. My goals are crystal clear.

Protect my muscle. Sarcopenia is a real thing, especially after 60. Hold my bone density. Tweak my nutrition but without

density. Tweak my nutrition but without getting into a diet mentality. and keep

moving without compromising my knee.

Now, generic advice would say eat a little less, move more, and maybe lift.

But I wanted precision and backed by science. Let's go to my computer. Here

science. Let's go to my computer. Here

we are in Gemini 3. So, I started by asking a very simple question. Hi,

Gemini. I want to research what are the best practices to enhance the health of a 61-year-old woman already in good health. What are the areas nutrition,

health. What are the areas nutrition, sleep, exercises, social interactions, etc. in order of the most impactful that I should consider doing research on?

Gemini gave me five pillars to explore.

Uh so you have it here. Exercise,

nutrition, sleep, social connection and purpose and hormonal and medical optimization.

We went back and forth uh including my next question which was should I use perplexity and notebook LM to do the research uh because I didn't want to

complicate things. I do like both tools

complicate things. I do like both tools but I I wanted to see if it was worth it. So I asked the question should I

it. So I asked the question should I just do notebook LM deep research which is a new update or should I do perplexity and notebook LM? It gave me a

really interesting answer. You'll see

here he's breaking it down between the competitors. Perplexity is uh and I love

competitors. Perplexity is uh and I love those AI analogies, the hunter gatherer.

And it's very good at finding specific facts, obscure papers, and answering quick complex questions. And source

source control is high. That's really

important. Notebook LM is the analyst and uh the source control is medium to high. I would say yeah probably more

high. I would say yeah probably more medium uh because it's the AI itself that decides what is relevant based on that it actually indicated that it would

be a hybrid workflow which I wanted to do from the beginning was the best one.

So do perplexity first to find some URLs and then have notebook LM synthesize everything and produce some preliminary

outputs that I can then feed into Gemini 3. This is step one. Start with Gemini 3

3. This is step one. Start with Gemini 3 in this case or Chad GPT or code to determine the goals, the scope of the

research but also to craft prompts for perplexity and notebook LM. Let's go

into perplexity so that I can show you the prompts that uh Gemini 3 suggested.

This is the first prompt. You'll

remember that in Gemini 3 we had five pillars. The first one was about

pillars. The first one was about exercise. Uh find the most cited

exercise. Uh find the most cited systematic reviews and meta analysis from the last five years. I like that because in each of the prompts uh it

limited it to five years. So only the most recent uh sources regarding resistance training adaptations and V2 max protocols specifically for

post-menopausal women. And then it uh

post-menopausal women. And then it uh indicated what specifically to look at.

And also in my exchange with Gemini 3, I asked make sure that in my prompt I get the output that I want from Perplexity

because if you have uh the titles and URLs or more information, it makes it more complicated for Notebook LM. And I

just wanted to be able to copy and paste it. It said uh here at the very bottom

it. It said uh here at the very bottom of your response provide a distinct section titled source list for notebook LM in this section provide a bulleted

list of the top 10 to 15 source URLs used in this research. Do not truncate the links. That's important. You want

the links. That's important. You want

the full link. After using it, I used it for a couple of times and uh I removed bulleted here because it was making it complicated for notebook LM. It would

not necessarily recognize if there was a bullet. Perplexity first prompt gave me

bullet. Perplexity first prompt gave me a lot of great information and then provided the sources and it did that for

uh the five different pillars. So here

you have the nutrition talking about protein here with the list and then you

have the uh sleep again with all of the uh sources there. The fourth one was about social connection and longevity.

The the link between those. A lot of nice sources here. And here we go. The

medical Oh, I asked here. Yes, I asked Sir for the the top five among the 15 that were listed here because in

notebook LM I was into a free plan and I was concerned because I had six different prompts that if I had 15 in each of course I would end up with 90

and my limit was 50. But during the uh preparing of this and working on this I hit two little walls. My first one was the number of sources in notebook LM

that I wanted uh I wanted more and also when I was using Gemini 3, I had the free version and after a while uh it gave me the prompts but then when I

wanted to get more prompts, it uh actually stopped it because I was at the limit of the free plan. So I did upgrade uh Gemini 3 and Notebook LM. It's the

same upgrade in Google 1 and it's uh there's a free first month um a first month trial. So I'm doing this and so

month trial. So I'm doing this and so far I have to tell you I might actually choose this one and go back to a free plan with GPT. We'll see. Uh so then I

asked at at that time I was in the free plan give me uh five sources. Then uh

the next one was about health optimization and HRT hormone replacement therapy.

And finally there was a sixth question or prompt that uh Gemini 3 suggested and I thought it made a lot of sense.

It was identifying where there was a disagreement between the standard medical advice and longevity specialists because when you look at fasting for

example and that's one example uh HRT is another one the standard medical advice might not be at where it should be

compared to the specialists ask for that and had the sources there. So this was step two going from uh Gemini 3 to

Perplexity. Now going to step three and

Perplexity. Now going to step three and actually it's step three to five. Going

to notebook LM. This is the interface and I'll go to my notebook here. 61 and

thriving until 100. Have to be ambitious.

This is where I pasted. So you know that you add sources and then I clicked on website here and I pasted the URLs that Perplexity uh gave me. So I've put them

all in. It gave me at the time it gave

all in. It gave me at the time it gave me 50 sources or maybe there were two that were because when you look here you have some uh sometimes some error

messages of some of them and I had two that didn't download correctly. So I

eliminated them. So I had 48 sources.

You'll notice that I have 55 now because I've created things with Notebook LM that I that became sources as well. The

first thing I did in Notebook LM after uploading in my step three was actually to go to deep research for right away.

And you have to remember to click here to make sure you're in deep research.

And here I pasted the prompt that uh Gemini 3 gave me to help me have the best report possible. And it was a

really good prompt with uh fairly long detailing uh the structure that it wanted to cover the five pillars and also the fifth one about the uh

longevity experts versus standard medical advice. And it gave me this uh

medical advice. And it gave me this uh beautiful report here bridging uh standard care uh elite uh biometric performance for the healthy

61year-old woman and there's an executive summary and then it goes into all of the pillars. That was step three.

Step four, I'd asked uh Gemini 3 to give me two questions that I could put in the chat here where you can type and ask

questions because I really wanted to go a bit deeper uh with the fasting to see is that uh because I I could see that I needed to do weight training and eat a

lot of protein and well, when you're fasting, your body is using a lot of energy just by fasting. So, I was concerned about the weightlifting and

also well, would I have enough time to eat enough protein? So, the first one that it gave me, here we go. This one

here, I currently follow a rigorous fasting schedule, 42-hour fast twice a week, and the rest of the time uh 18 hours based strictly on these sources

and asking a question to critique this schedule to see if it would work. it

gave me a very comprehensive and eye-opening answer uh with the uh sources here again and what I did is of

course I uh immediately uh saved it as a note and then as a source so it ended up uh in my list here and I asked the

second question uh as well here we go analyze so the first part was about fasting and protein the second one is about fasting ing and weight training

and heavy heavy lifting and again gave me a real comprehensive answer and I saved it as a note and I uh transformed

it into a source as well. That was step four going into the chat here. Step five

was moving to the studio. What I did is that I first asked to do a report and it was a literature review on all of the

sources of course including the deep research report that is one of the sources and it gave me a nice report uh

fairly comprehensive as well not as comprehensive maybe as the deep research but I'll talk to you about that a bit later and finally in my step five I did

a mind map and this is what it looked like. If you've done those mind maps,

like. If you've done those mind maps, you know that you can click on the arrows here and then it further divides itself into subtopics.

So that's what I did and that was step five. Now what were the highlights?

five. Now what were the highlights?

Well, the deep research report to be uh honest I found a bit too dense and academic. probably would have to look at

academic. probably would have to look at my the prompt that Gemini 3 gave me to maybe change it a bit so that the tone

is a bit different. The studio report took into account everything including that deep research report and it was

really good. I think that one for me was

really good. I think that one for me was uh much more useful. The mind map was gold. I could go deeper, click into any

gold. I could go deeper, click into any of these areas and chat because when you click into one of those, it brings you

back to the chat and then you can have a conversation quote unquote with Notebook LM and ask more questions. So, that was

great. And just to show you because I

great. And just to show you because I did push back a bit a bit further, I pushed back about the fasting because I

felt that maybe the questions were a bit leading in a way to say, well, it's not good, right? It wasn't that bad, but I

good, right? It wasn't that bad, but I saw a bit of there. So, I asked, here we go.

I asked, "What about the anti-inflammatory effect of fasting and the benefits of losing weight faster for overall health versus eating a lot of

protein and weight training?" Because I know fasting is good for me, but I just wanted to know if it was possible that maybe the benefits outweighed the

inconvenience. This is the answer, and

inconvenience. This is the answer, and I'm going to read you here. For

longevity optimization, the goal is to reduce fat mass while aggressively protecting lean muscle mass due to its role in metabolic health, strength, and

overall function. Therefore, although

overall function. Therefore, although rapid weight loss provides significant metabolic benefits, it must be balanced against the risk of muscle catabolism

inherent in deep prolonged caloric restriction.

Bam. Right between the eyes, I got my answer. Now back to Gemini 3 for the

answer. Now back to Gemini 3 for the final step, step six, where I uploaded the studio report, the deep research

report. I pasted the two answers I got

report. I pasted the two answers I got in the chat from the fasting questions.

I uploaded a screenshot here that you can see of the mind map and I asked him to ask me uh questions so that what he

would produce which I wanted a plan taking all that research into account. I

wanted it fairly simple but clear, but I wanted it personalized. I didn't want it generic. He did ask me four questions.

generic. He did ask me four questions.

Here are the questions. What is your current weight? Important for the

current weight? Important for the protein. It talks about, do you

protein. It talks about, do you currently belong to a gym or do you have heavy weights at home? I don't. I have

five pounds dumbbells. Uh, but I'm and I don't go to the gym, but I'm not opposed in to buying uh some of those dumbbells that you can add uh weight to make them

heavier. So, I said that. Uh, morning

heavier. So, I said that. Uh, morning

versus afternoon. Uh, do you want to exercise in the morning or after? I

prefer the morning, I said, but afternoon is fine, too. And I don't want yo-yo dieting. So, it was really

yo-yo dieting. So, it was really interesting. What is a specific thing

interesting. What is a specific thing that usually causes you to fall off the wagon? That was interesting because for

wagon? That was interesting because for me it's more boredom. I can't say it's stress because I don't have much stress being retired. But I would say boredom

being retired. But I would say boredom and celebration would be my top two. So

I answered that uh as well. And I

finally finished that whole workflow in Gemini 3 by asking what is the best prompt that I could have put initially

to get the pillars and to also get the workflow and it gave me what the prompt would be. So when I want to maybe do

would be. So when I want to maybe do some research on another topic or something related, I can use that prompt now instead of going back and forth because you can see here on the side, I

don't know if you can see, but there's this little slider here. It's quite a long discussion. What's the final

long discussion. What's the final output? Well, let's go see in uh Google

output? Well, let's go see in uh Google Docs here. And here it is. The 61 and

Docs here. And here it is. The 61 and thriving until 100 master plan for the first month. So, nutrition uh for the

first month. So, nutrition uh for the two meals, movement with some uh exercises that are seen actually as the

best ones, continue my walking base of 8,000 uh steps, lifestyers to, you know, help me not get into the

maple syrup too much. And contingency

because we travel quite a lot and we will be babysitting a a granddaughter uh in December. So, I wanted to know what

in December. So, I wanted to know what do I do when I'm not home. I'm not going to carry the dumbbells. It gave me a contingency uh plan as well. So, very

very good. Now, I just need to get to it and start doing it and I'll let you know how it goes. Here you have it. Using the

power of three AI tools to get exponentially better results. AI helped

me with the planning, the research and gave me very useful outputs. Your turn.

How will you use this workflow for sleep, a creative project, secret trip?

Let me know and maybe I can do a walkthrough in a future video. If this

helped you, please tap subscribe, watch these videos, and I'll see you in the next