Audio only
Length2h 58m
About this audiobook
Workouts that used to feel easy now feel draining. Sleep breaks. Focus drifts. Clothes fit differently. This book is a practical reset built for perimenopause, not athlete life.
You'll follow a twelve-week plan with three short strength sessions each week, built around simple compound lifts that deliver results. Add a small daily creatine dose and use protein timing around workouts to support muscle and mental clarity. You'll also use easy, conversational zone-two cardio to support recovery, stress resilience, and steady energy.
The plan is flexible, symptom-aware, and designed to help you train with your body, not against it. It prioritizes good form, gradual progression, and simple adjustments for foggy, low-energy, or hot-flash days. You'll track progress in strength, sleep, mood, and daily capability, not just the scale.
Audiobook details
GenreHealth and Wellness
Length2 hrs 58 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateDec 23, 2025
LanguageEnglish
Table of contents
1Perimenopause Strength Fix: A 12-week 3×/week lifting plan with 3–5 g creatine and protein timing to offset estrogen-related muscle and mood dips
2Prologue. Your Strength Is Not Gone
3Chapter One. What Perimenopause Actually Does to Your Muscles and Mind
4Chapter Two. The Minimum Effective Dose: Why Three Lifting Days Beat Seven
5Chapter Three. The Four Pillars: Lifts, Zone-2, Creatine, and Protein Timing
Show all chaptersShow less
6Chapter Four. The 12-Week Plan at a Glance: Progression Without Burnout
7Chapter Five. The Big Five Lifts: Form Cues That Keep You Safe and Strong
8Chapter Six. Week 1–4: Build the Base—Master the Pattern, Not the Weight
9Chapter Seven. Week 5–8: Nudge the Dose—Add a Little, See a Lot
10Chapter Eight. Week 9–12: Own It—Strength, Stamina, and Confidence
11Chapter Nine. Fueling the Fix: Protein Timing, Creatine, and Real Food
12Chapter Ten. Symptom-Smart Training: Hot Flashes, Sleep Dips, and Brain Fog
13Chapter Eleven. The Life Fit: Travel, Family, and the 30-Minute Workout
14Chapter Twelve. After Week 12: Keep the Gains for Life
15Epilogue. You Are the Constant
16Copyright
17Disclaimer
Gut-Skin Loop ResetJ. R. TREJO2h 26m Only with Ultra
ADHD Quiet MorningsJ. R. TREJO2h 30m Only with Ultra
The Placebo Effect of PurposeJ. R. TREJO1h 14m Only with Ultra
Soft Power, Hard ResultsJ. R. TREJO1h 14m Only with Ultra
Finish What You FearJ. R. TREJO56m Only with Ultra
Borrow a Different BrainJ. R. TREJO2h 20m Only with Ultra
Befriend the SpikeJ. R. TREJO1h 57m Only with Ultra
Cold Water, Warm ChoicesJ. R. TREJO2h 17m Only with Ultra
Ask Your HRVJ. R. TREJO2h 16m Only with Ultra
Default Mode by ChoiceJ. R. TREJO2h 7m Only with Ultra
Quiet Feeds, Clear HeadsJ. R. TREJO2h 14m Only with Ultra
Screens Wait; Values Don’tJ. R. TREJO2h 17m Only with Ultra
Algorithm Fast, Analog FeastJ. R. TREJO2h 25m Only with Ultra
Exhale Until It SoftensJ. R. TREJO1h 47m Only with Ultra
Airplane Mode MorningsJ. R. TREJO2h 15m Only with Ultra
Stoic Tools for AnxietyJ. R. TREJO2h 5m Only with Ultra
Identity CreditsJ. R. TREJO2h 33m Only with Ultra
Ambition HygieneJ. R. TREJO1h 55m Only with Ultra
Protect Your HoursJ. R. TREJO2h 6m Only with Ultra
Hour of the HeartIrvin D. Yalom, Benjamin Yalom8h 19m5.0 (1)$26 · $0.00
The Yoga Sutras of PatanjaliPatanjali4h 8m$6 · $0.00
The Lost VoiceGreta Morgan8h 30m$26 · $0.00
Healthy Kids, Happy KidsElisa Song14h 18m$33 · $0.00
Dr. Susan Love’s Breast Book, 5th EditionSusan M. Love MD19h 37m$32
Eat It!Jordan Syatt, Michael Vacanti4h 40m$20 · $0.00
Sun & SsukgatMichelle Jungmin Bang6h 28m$24 · $0.00
Choosing To StayMo Haque4h 13m$16 · $0.00
Consent Laid BareChanel Contos7h 11m$24 · $0.00
Fit God's WayKim Dolan Leto7h$17
How to Make Disease DisappearRangan Chatterjee5h 26m$24 · $0.00
The Complete Herbal (Annotated)Nicholas Culpeper29h 8m$2 · $0.00
A Plague Upon Our HouseScott W. Atlas MD10h 37m$20 · $0.00
The Cancer CodeDr. Jason Fung10h 48m$29 · $0.00
The Gift of TherapyIrvin Yalom7h 39m5.0 (1)$26 · $0.00
EarlySarah DiGregorio9h 47m$29 · $0.00
Saving Social CareNeil Eastwood4h 54m$18 · $0.00
Doing HarmMaya Dusenbery13h 33m$23
The Tiger and the CageEmma Bolden10h$20
Transform Your Body Transform Your LifeAkash Vaghela4h 24m$20 · $0.00
You may also like
The Devil That Hides Behind The TonguePaulo Minosso2h 35m$8 · $0.00
YoungerSara Szal Gottfried9h 23m$29 · $0.00
The Healthy Brain BookWilliam Sears MD, Vincent M. Fortanasce MD10h 57m$20 · $0.00
The Invincible BrainMajid Fotuhi10h 32m$29 · $0.00
No Nonsense Weightloss GuideRichard K. Mai1h 48m$2.30
The Book of SleepDr. Nicole Moshfegh PsyD2h 44m$15 · $0.00
Intermittent Fasting for BeginnersEmily Costa1h 4m5.0 (6) Only with Ultra
Presentation SkillsMade for Success36m$20
The Healthiest YouKelly Traver MD, Betty Kelly Sargent12h 10m$23 · $0.00
Intermittent FastingEthan D. Anderson12h 22m$6.30 · $0.00
Complete Self-Help for Your NervesClaire Weekes7h 13m$24 · $0.00
The Book of OverthinkingGwendoline Smith2h 30m$15
THE LAW OF SUCCESS Lesson Twelve - CONCENTRATIONNapoleon Hill1h 54m$4.60 · $0.00
The 4-Week Insomnia WorkbookSara Dittoe Barrett PhD2h 33m$15 · $0.00
The Volumetrics Eating PlanBarbara Rolls2h 50m$18 · $0.00
10-Minute Chair Yoga for Seniors Over 60Kevin C. Sade2h$9 · $0.00
Stop Anxiety from Stopping YouDr. Helen Odessky4h 15m$17
Becoming More Effective on the JobMade for Success36m$5
Beating EndoIris Kerin Orbuch MD, Amy Stein DPT8h 22m$26 · $0.00
Relaxed and joyful flying - thanks to hypnosisMichael Bauer46m$35 · $0.00