Coach Luke · Free 5-day challenge
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
Your 5-day plan

5-Day Perimenopause Starter

One short email a day, one step at a time.

  1. 1Take the perimenopause check2 min
  2. 2Start a symptom log5 min
  3. 3Set your protein target5 min
  4. 4Start strength training30 min
  5. 5Build a cooler night routine15 min

About an hour across the whole week.

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.

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
By day 5 you have
  • Your perimenopause check result
  • A daily symptom log started
  • Your protein target per meal
  • Your first strength sessions done

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

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
Free 5-day challenge

Feeling more in control is five steps away

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education, not medical advice, and it does not diagnose perimenopause or replace care from your doctor. See your doctor about very heavy bleeding, bleeding between periods or after sex, any bleeding after 12 months without a period, or low mood or anxiety that does not lift.

Ask your doctor about hormone therapy and other treatments, and check your protein target with them first if you have kidney disease. If you have chest pain, call 911.

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