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40 Small Habits for Better Health
Forty small daily habits for eating, moving, sleeping and feeling better, each linked to a full article, plus a 30-day habit tracker.
Free guide · 13 printable pages
The Perimenopause Playbook
What is happening, the signs nobody warns you about, and the habits that actually help. Plus a tracker to take to your doctor.
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What’s inside
Periods gone strange, wide awake at 3 a.m., patience thinner than ever. Perimenopause can start earlier than most women are told, and the first signs often look nothing like hot flashes.
This guide pulls together what is happening, how to tell it apart from stress, and the everyday habits that help. Use it to notice patterns and walk into your doctor's office with real data.
- What perimenopause isAnd when it can start, including your late 30s
- The quiet signsThe ones nobody warns you about
- Perimenopause or just stress?A side-by-side symptom table
- Hot flashes without hormonesTriggers, cooling and what the evidence says
- Why the bloat plays by new rulesPlus a one-week reset
- Why lifting changes everythingStrength training for this stage
- Supplements backed by researchAnd the ones with weak evidence
- When to see your doctorAnd the questions worth asking
- Your symptom and habit trackerFill it in for two to three months
A look at the pages
Who it’s for
- Your cycle, sleep or mood changed and you want to know why
- You want plain language, not marketing about hormone balancing
- You want to walk into your appointment with real notes
- You want habits that help across the board: strength, protein, sleep
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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