The Perimenopause Playbook: a 28-day plan for women 35+
Lighter sleep, swinging energy, a shorter fuse and a routine that suddenly stops working. This playbook gives you a simple 28-day plan built on what you can control: strength, protein, sleep, stress and small daily habits, plus logs you can take to your doctor.
Instant download · US Letter + A4 · coaching emails included
Also on Etsy
What you get
A 34-page printable playbook: the plan, the guides and the logs in one place. You need a pair of dumbbells (filled water bottles work to start), a chair and a mat.
Two 20 to 30 minute sessions (A and B) with an easier and a harder option for every move, Weeks 1 to 4 sets and reps, and a 10-minute hard-day version.
A 28-day calendar and four weekly pages. Each week adds two or three small habits: foundations, fuel, sleep and calm.
The plate formula, a 24-food protein cheat sheet and build-a-plate ideas for breakfasts, lunches, dinners and snacks. Nothing to count unless you want to.
Sleep anchors, a night sweat kit and a 3 a.m. plan, plus a 2-minute downshift, a reset menu and rough-day rules.
One page a week for sleep, hot flashes, night sweats, energy, mood, aches, fog, bleeding and habits, plus a strength log and a 3-month cycle and bleeding log.
A one-page summary of your logs, a question bank and a what-to-bring list, so a rushed appointment becomes a real conversation.
A look inside: your 28 days at a glance, a weekly symptom and habit log, and the one-page doctor summary.
How it works
Strength two or three days a week, walks most days, one short flow, and a minute of logging each evening.
Four quick strength checks and six ratings, then your first strength session. Read what the plan can and can't do first.
Foundations, fuel, sleep and calm. Each week page tells you what to do each day, and your log shows the patterns by Week 3.
Repeat your Day 1 checks, pick your keeper habits and fill in your doctor summary. Then keep going with Weeks 5 to 8.
Made for you if…
- You're 35+ and your sleep, energy, mood or cycles have felt off lately
- You want to get stronger but don't know where to start, or what's safe
- You'd like a simple plan for food, sleep and stress, not another strict diet
- You want clear notes and questions for your next doctor visit
- You want honest advice, without hormone-balancing or weight-loss promises
Coaching emails come with it
After you order, you get your download link and a welcome email, then one short email from me for each of your 28 days: that day's plan with its page number, one form, food, sleep or stress tip, and reminders for your Day 14 check-in and Day 28 re-test.
Hi, I'm Coach Luke
I'm a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I'm not a doctor, so this playbook is built to work alongside your medical care: practical strength, food, sleep and stress habits, plus the notes that help your doctor help you.
The Perimenopause Playbook
$9.99- 34-page printable playbook (US Letter + A4)
- 8 illustrated strength moves, two sessions
- Symptom, habit, strength and cycle logs
- Doctor visit prep pages
- 28 daily coaching emails
Get the playbook →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is this a physical product?
No. It is a digital download: a 34-page PDF in US Letter and A4. Print it at home or at a print shop, and reprint the weekly logs as often as you like.
Will this fix my symptoms or balance my hormones?
No, and be wary of anything that promises that. This playbook helps you build strength, eat and sleep in ways that support you, manage stress, and track your patterns. Many symptoms have real treatments, so please talk to your doctor about them. Your logs make that conversation easier.
Is it a weight-loss plan?
No. It makes no weight promises. It focuses on strength, protein, sleep, stress and habits, which support how you feel and function at any size.
How is this different from your free perimenopause check?
The free 7-question check on coachluke.com helps you see whether your symptoms fit the perimenopause pattern. The playbook is what comes next: a 28-day plan, daily logs and doctor visit pages.
What equipment do I need?
A pair of dumbbells (many women start with 5 to 15 lb), a sturdy chair, a mat or carpet and a pencil. Filled water bottles work for Week 1.
Is it also on Etsy?
Yes, the same playbook is in my Etsy shop here. Buying here on coachluke.com adds the 28 daily coaching emails.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com