Free challenge for women 40+

Eat enough protein after 40 in five small steps

A free 5-day email challenge for women 40+ who feel softer, hungrier or more tired than they used to and suspect protein is part of it. No crash dieting, no powders you have to buy and no chicken breast on repeat. Just five kind, practical steps with real food.

5 days
5-10 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Protein Reset for Women 40+

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

1Your protein target5 min
2A protein breakfast10 min
3Protein per meal5 min
4Easy foods and swaps10 min
5Protein in menopause + muscle10 min

About an hour across the whole week, and you finish with your daily target, a go-to protein breakfast and an easy way to build every meal.

The 5 days

5 days from guessing to knowing your protein

The order I use with women over 40: find the number, fix breakfast first, spread it across your meals, make it easy with swaps, then tie it to menopause and your muscle.

Your protein target

Find your daily number with my free protein calculator, and why the old 0.8 g per kg minimum is not enough after 40.

◷ 5 min

A protein breakfast

Why toast and coffee leave you hungry by 10 a.m., and five easy breakfasts with about 25 grams of protein.

◷ 10 min

Protein per meal

About 25 to 30 grams a meal, the palm trick to eyeball it without an app, and why one big protein dinner is not enough.

◷ 5 min

Easy foods and swaps

Six small swaps for meals you already eat, protein beyond chicken, and a simple shake with no powder needed.

◷ 10 min

Protein in menopause + muscle

Why your needs climb as estrogen drops, how protein and a little strength work together, and how to plan one full day.

◷ 10 min

By day 5 you have

Your own daily protein target
A go-to breakfast that keeps you full
An easy way to eyeball protein at every meal
A short list of swaps and foods beyond chicken

Is this protein challenge for you?

Made for women 40+ in perimenopause, menopause or beyond who want to protect their muscle and feel full on real food. No supplements to buy and no crash dieting.

Right now

Protein feels like guesswork

Hungry again by mid-morning
Toast or coffee for breakfast, a big dinner later
Tired of chicken breast every night
Not sure how much you need after 40

After 5 days

You know your number and how to hit it

You know your daily and per-meal target
Breakfast keeps you full until lunch
You can eyeball a meal in seconds
You have easy options that are not chicken

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with corrective exercise (CES) and performance (PES) specializations, a NESTA nutrition coach, and I have 20+ years in health and fitness. Protein is the first thing I check with almost every woman over 40 I coach, and it is usually breakfast that falls short. These five days fix the basics with food you already buy.

Food first, protein powder optional
No crash dieting and no supplements pushed
Clear notes on when to talk with your doctor or a registered dietitian

Free 5-day challenge

Your stronger week starts with one number

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 education and coaching, not medical or nutrition advice.

Please talk with your doctor or a registered dietitian before you raise your protein if you have kidney disease or reduced kidney function, have diabetes or take medication that lowers blood sugar, are pregnant or breastfeeding, have gout, have a history of an eating disorder, or take a GLP-1 medicine or any other medicine that changes your appetite. Individual needs vary.