Perimenopause changes how your body handles fat, muscle, hunger, and sleep, at a hormonal level. Most fitness advice was never built for this. This book explains exactly what changed and gives you a science based plan to work with it, not against it.
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Muscle mass lost per decade starting after age 40, accelerating after 60
Protein per kilogram of body weight now needed to preserve muscle, well above standard guidelines
Of a woman's lifetime bone loss can occur during the menopause transition window
Every chapter explains the actual hormonal mechanism behind what you're experiencing: estrogen, ghrelin, muscle loss, sleep disruption. Once you understand why, the plan makes sense.
Drawn from published research and guidance from organizations including the American College of Sports Medicine, The Menopause Society, and peer reviewed studies, not trends or influencer opinions.
Chapter 6 turns the science into a simple four week starting structure, so you're not left with information and no next step.
Instant download. Backed by published research. No fads, no fluff, just what actually works and why.
Fluctuating estrogen changes how your body metabolizes and stores fat, often shifting it toward the abdomen. Hunger hormones like ghrelin also run higher, and muscle mass, which burns more energy at rest, naturally declines. This is a hormonal shift, not a sign you're doing something wrong. Chapter 1 covers the full mechanism.
Yes. Major health organizations recommend two to three full body resistance sessions per week during this transition. Chapter 3 covers exactly how to structure this, including load and frequency.
Most current research points to roughly 1.2 to 2.0 grams per kilogram of body weight per day during perimenopause, notably higher than the standard RDA. Chapter 4 breaks this down by body weight with practical meal examples.
No. Visible bulk requires a specific, sustained combination of training volume, calorie surplus, and hormonal conditions most women do not have. Resistance training here typically improves body composition and bone density instead.
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No. This book is educational and research based. Always consult a qualified healthcare provider for your specific medical situation. Chapter 7 covers exactly when and why to do that.