Coach Luke
FREE CHALLENGE
Understand perimenopause and feel more in control
A free 5-day email challenge: take the perimenopause self-check, start a symptom log, set your protein target, start strength training and build a cooler night routine. It takes about an hour across the whole week.
  • 5 days
  • 5 steps
  • Free, unsubscribe anytime
THE 5 DAYS
5 days to feeling more in control
These are the same five steps I walk clients in their late 30s and 40s through, alongside their doctor, before anyone sells them a hormone-balancing pill.
By day 5 you have
  • Your perimenopause check result
  • A daily symptom log started
  • Your protein target per meal
  • Your first strength sessions done

01

Take the perimenopause check
Seven quick questions show whether your sleep, mood, energy and cycle changes fit the perimenopause pattern.
2 min

02

Start a symptom log
Track your cycle, sleep, hot flashes and mood each day so patterns show up and your doctor gets real notes.
5 min

03

Set your protein target
Work out your daily protein, about 1.2 to 1.6 g per kg, and split it into 25 to 35 g per meal.
5 min

04

Start strength training
Two or three short sessions a week defend the muscle and bone that falling estrogen puts at risk.
30 min

05

Build a cooler night routine
Find your hot flash triggers, cool the bedroom and use slow breathing when a flash starts, so nights get easier.
15 min
Is this perimenopause starter for you?
Made for women in their late 30s, 40s and early 50s whose sleep, mood, energy or cycles have started to change.
RIGHT NOW
Changing, confused and brushed off
  • Periods suddenly shorter, longer or heavier
  • Awake at 3 a.m. for no reason
  • Told it is just stress
  • Same food and workouts, different body
AFTER 5 DAYS
A clear plan you control
  • A check that shows whether the pattern fits
  • A log that turns symptoms into doctor notes
  • A protein target that protects your muscle
  • Strength and cooling habits for days and nights
Coach Luke, NASM-certified personal trainer and NESTA nutrition coach
Coach Luke
Trainer and nutrition coach for women 25+
I am a NASM-certified trainer and NESTA nutrition coach with 20+ years of coaching women, and I am not a doctor, so this plan works alongside your medical care. These five days cover what you control, strength, protein, sleep and tracking, with no hormone-balancing promises.
  • Free perimenopause and protein tools
  • Honest perimenopause and menopause guides
  • A symptom log for your doctor
Feeling more in control is five steps away
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