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
10Chapter Eight. Week 9–12: Own It—Strength, Stamina, and Confidence
2Prologue. Your Strength Is Not Gone
11Chapter Nine. Fueling the Fix: Protein Timing, Creatine, and Real Food
3Chapter One. What Perimenopause Actually Does to Your Muscles and Mind
12Chapter Ten. Symptom-Smart Training: Hot Flashes, Sleep Dips, and Brain Fog
4Chapter Two. The Minimum Effective Dose: Why Three Lifting Days Beat Seven
13Chapter Eleven. The Life Fit: Travel, Family, and the 30-Minute Workout
5Chapter Three. The Four Pillars: Lifts, Zone-2, Creatine, and Protein Timing
14Chapter Twelve. After Week 12: Keep the Gains for Life
6Chapter Four. The 12-Week Plan at a Glance: Progression Without Burnout
15Epilogue. You Are the Constant
7Chapter Five. The Big Five Lifts: Form Cues That Keep You Safe and Strong
16Copyright
8Chapter Six. Week 1–4: Build the Base—Master the Pattern, Not the Weight
17Disclaimer
9Chapter Seven. Week 5–8: Nudge the Dose—Add a Little, See a Lot
