Guide · 13 pages
The 14-Day No-Gimmicks Weight-Loss Reset
One small habit a day for two weeks, each paired with the myth it replaces. No crash diet, no detox tea, no willpower marathon.
Free guide · 11 printable pages
The After-35 Lean Body Plan
Lose fat, keep the muscle that holds your metabolism up, and fix the 4 pm and 9 pm cravings. Five steps and a 4-week tracker.
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What’s inside
After 35, most women lose weight the hard way: eat less, do more cardio, and lose muscle along with the fat. It works for a few weeks, then it stalls.
This plan does the opposite in five steps: enough protein, a deficit you can live with, three lifts, a plan for the two craving hours, and the walking and sleep habits nobody sells.
- Before you startWhy the usual plan stalls after six weeks
- Step 1: your protein target0.7 to 1 gram per pound, made practical
- Step 2: a deficit you can live inToo big, too small and just right
- Step 3: the three liftsSquat, hinge and push, three short sessions a week
- Step 4: the 4 pm and 9 pm craving fixA plan for the two danger hours
- Step 5: walk and sleep7,000 to 10,000 steps and 7+ hours
- Do you need a supplement?The honest answer, and when one helps
- The two helpers I useEvery dose on the label
- Your 4-week trackerProtein, lifts and the numbers that matter
A look at the pages
Who it’s for
- You are over 35 and eat-less-do-more-cardio stopped working
- You want to lose fat without losing muscle
- Afternoon and late-night cravings undo your good days
- You have a pair of dumbbells, or are happy to start with bodyweight
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free guideEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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