Free 7-day plan · for perimenopause and menopause
The Menopause Strength Starter
Doing everything right and still gaining around your middle? Your body’s rules have changed. Get my free 7-day plan to start working with them: three short strength sessions, a protein-first way of eating and 5 minutes of breathwork for better sleep.
✔ Two 25-minute workouts you can do at home
✔ How much protein you need, and a sample day
✔ A bedtime breathing routine to calm your nervous system
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Why most plans stop working in midlife
It’s not your willpower
Less cardio, more strength
As oestrogen falls, you lose muscle faster. Strength training is how you keep it, and your metabolism with it.
Protein at every meal
Protein protects your muscle and bones and keeps you full, so cravings settle without starving yourself.
Calm the stress
Broken sleep and high stress drive cravings and stall fat loss. Five minutes of breathwork a night helps.
From Luke
Built for this stage of life
For more than 20 years I’ve coached everyone from busy professionals to Hollywood talent. Some of the most frustrated people I work with are women in perimenopause and menopause who are doing everything “right” and watching their body change anyway. This plan is the first week of what I do with them.
Functional trainer · Integrative nutritionist · Certified health coach · Breathwork facilitator · Author of 15 best-selling health cookbooks