Your plan includes
A complete protocol, not just a workout.
Weekly Schedule
A 7-day plan with the right mix of strength, cardio, and recovery — timed to support your hormones, not fight them.
Strength Sessions
Full exercise breakdowns for each strength day, including what to lift, how many sets, and why each movement matters.
Protein Targets
Your daily protein goal and the best sources to hit it — calibrated to your weight and stage.
Sleep Protocol
Evidence-based guidelines for improving sleep quality, including timing, temperature, and what to avoid after 3pm.
How it works
Three steps to a plan that actually fits.
01
Answer 16 questions
Tell us where you are in your journey, what your symptoms are like, how you sleep, how you handle stress, and what equipment you have.
02
We build your plan
Our system weighs your cortisol load, hormonal stage, and goals against the research to build a protocol that actually fits your life.
03
You get everything
Your full weekly schedule, strength guide, protein targets, and sleep protocol — all in one place, based on your answers.
Built for
Women who are done being told to just work harder.
Perimenopause
Your cycles are shifting and your body is responding differently to exercise. High intensity all the time is no longer the answer — this plan works with your changing hormones, not against them.
Postmenopause
Estrogen has dropped and the rules have changed. Muscle mass, bone density, and metabolic health all need deliberate attention now. This plan prioritizes what matters most at this stage.
The research
Built on the work of leading researchers.
Dr. Stacy Sims
Exercise physiologist & nutrition scientist
Author of ROAR and Next Level. Pioneer in sex-specific exercise research showing why women — especially in perimenopause — need to train differently than men.
Dr. Mary Claire Haver
OB-GYN & menopause specialist
Author of The New Menopause. Known for translating the science of hormonal health into practical guidance on nutrition and movement for midlife women.
Dr. Vonda Wright
Orthopedic surgeon & sports medicine physician
Research focuses on musculoskeletal aging and the critical role of resistance training for women over 40 in preserving bone density and physical function.
Dr. Gabrielle Lyon
Physician & muscle-health researcher
Pioneer of muscle-centric medicine. Her work on skeletal muscle as a longevity organ — and on leucine thresholds for protein synthesis — directly informs how this plan approaches nutrition and progressive overload.
Dr. Jen Gunter
OB-GYN & author
Author of The Menopause Manifesto. One of the most prominent voices correcting the science around HRT safety and cutting through the misinformation that has left millions of women undertreated.
Dr. Lisa Mosconi
Neuroscientist, Weill Cornell Medicine
Directs the Alzheimer's Prevention Program at Weill Cornell. Her research on the brain-hormone connection shows that exercise in midlife is one of the most powerful tools for protecting long-term cognitive function.
Ready to find out what your body actually needs?
Free. Takes 5 minutes. No signup required.