Get The Perimenopause Playbook
You are one step away from a simple 28-day plan for strength, protein, sleep and stress, with symptom logs and doctor visit pages you can take to your next appointment.

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The Perimenopause Playbook
The Perimenopause Playbook
34-page printable PDF · US Letter + A4
  • 8 illustrated strength moves and two 20 to 30 minute sessions
  • Protein, sleep and stress plans you can actually keep
  • Symptom and habit logs, cycle log and doctor visit prep
  • 28 daily coaching emails, one for each day
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
About 20 to 30 minutes
Strength 2 to 3 days a week, walks most days and a 10-minute flow. Rough day? A 10-minute version is built in.
No gym needed
A pair of dumbbells (or filled water bottles to start), a chair and a mat. Every move has an easier and a harder option.
Plain and honest
Written by me, Coach Luke, NASM-CPT and NESTA nutrition coach. No cure or weight-loss promises, and it doesn't replace your doctor. Read pages 3 and 4 before you start.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Reprint the logs for another month, or keep going with the Weeks 5 to 8 plan.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com