Your body has changed. Your plan should too.
You're doing everything right, and it's still not working. You're eating the same, training the same, maybe even doing more, and the weight is still creeping on around your middle. Sleep is patchy, energy is unpredictable and what worked in your 30s has stopped working. That's not a lack of effort. Your hormones have changed the rules. The 12-Week Menopause Protocol gives you a plan built for those new rules: food that keeps you full and protects your muscle and bones, strength training that actually moves the needle, daily breathwork for stress and sleep, and me checking in on you personally every week.
It's not your willpower. Your body's rules changed.
Most programs fail women in midlife for three reasons.
They push eat less, do more cardio. With falling oestrogen, that can cost you muscle and slow your metabolism further.
They're too generic. The same plan for a 28-year-old and a 52-year-old going through menopause.
They ignore sleep and stress. Night sweats, broken sleep and high stress drive cravings and stall fat loss, no matter how clean you eat.
The Menopause Protocol fixes all three: strength training and protein to protect your muscle and bones, a plan that adjusts to you every week from your check-ins, and daily breathwork to calm the stress and help you sleep.
WHAT'S INCLUDED
In your 12-Week Menopause Protocol
A 30-minute 1:1 video call with me when you join, to set up your plan around you
Your own nutrition plan, built for midlife: higher protein, filling meals, nothing banned
12 weeks of phased strength training, home or gym, every week building on the last
A personal check-in with me every week, with your plan adjusted as you go
5 minutes of guided breathwork a day for better sleep and calmer days
Hundreds of simple recipes from my 15 cookbooks, all in the app
Everything in the Daily with Luke app, so you always know exactly what to do today
the 12-week curriculum
Phase 1: The Foundation (Weeks 1–4)
We start with your 1:1 call, then build your base: strength training form, a protein-first nutrition plan and daily breathwork to calm your nervous system. By week 4, most women are sleeping better, cravings are settling and energy is more even.
Phase 2: The Progression (Weeks 5–8)
Your plan adjusts from your first four weeks of check-ins. Training progresses to build lean muscle, your best friend through menopause, and support your metabolism. By week 8, you're stronger, your clothes fit differently and the routine feels normal.
Phase 3: Strong for Life (Weeks 9–12)
Training peaks while your new habits lock in. You finish with a stronger body, a plan you understand and the confidence to keep going long after week 12.
Meet your coach: why I built this.
For more than 20 years I've coached everyone from busy professionals to Hollywood talent. And some of the most frustrated people I've worked with are women in perimenopause and menopause who are doing everything "right" and watching their body change anyway.
The usual advice of eat less and do more doesn't work for this stage of life. So I built a protocol that does: strength first, protein first, real food, daily breathwork for sleep and stress, and a personal check-in every week so your plan keeps up with your body.
Functional trainer · Integrative nutritionist · Certified health coach · Breathwork facilitator (Holotropic and Wim Hof) · Author of 15 best-selling health cookbooks · 20+ years coaching
"Menopause isn't the end of feeling strong. With the right plan, it can be the start of the strongest version of you."
Start your 12 weeks
One program. Everything included. Start any time.
ALL-INCLUSIVE
The Menopause Protocol
$979 ($81.58 / week)
Start any time
(Your plan is ready within days of joining)
Everything included:
✓ 30-minute 1:1 onboarding video call with me
✓ Personalised nutrition plan, built for midlife
✓ 12 weeks of phased strength training (home or gym)
✓ Weekly personalised check-ins, every week
✓ Daily breathwork library
✓ Full app access for 12 weeks
✓ The 12-Week Guarantee
Need more specialised support? 1:1 Private Coaching is fully bespoke, with live private calls, from $1,200 to $4,400 for 12 weeks.
Do the work. Get the result. Or I keep working with you – free.
The 12-Week Guarantee: show up and follow the protocol. If you complete all 12 weeks, including your training sessions, nutrition plan and weekly check-ins, and don't see real change, I'll extend your access for another 4 weeks, free, until you do.
No fine print. If you put in the 12 weeks and it doesn't work, that's on the program, not on you.
FREQUENTLY ASKED QUESTIONS
I'm in perimenopause, not menopause yet. Is this for me?
Yes. Perimenopause is often when the changes start: weight shifting to your middle, broken sleep, lower energy. The sooner you start training and eating for this stage, the better.
I'm on HRT, or thinking about it. Can I still do this?
Absolutely. This program works alongside whatever you and your doctor decide. I don't give medical advice or advice on HRT, but strength training, protein, sleep and stress management support you either way.
What if I've never done strength training?
Perfect. Phase 1 is built for beginners, and every exercise has a video. Your 1:1 call sets your starting point, so you're never thrown in the deep end.
How much time does this take each day?
Training sessions are 30 or 60 minutes, plus 5 minutes of breathwork. We'll set your schedule on your 1:1 call to suit your week.
Do I need equipment?
You can train at home or in the gym. We'll set your program up around what you have on your 1:1 call.
How do the weekly check-ins work?
Every week you'll complete a quick check-in in the app. I review it personally and adjust your plan, so it keeps up with how your body is responding.
Are there group or live group calls?
No. This program is personal: a 30-minute 1:1 call with me to start, then a personal check-in with me every week.
When can I start?
Any time. There's no intake date. Join whenever suits you, book your 1:1 call with me, and your plan will be ready within days.
Is this medical advice?
No. This is a coaching program for nutrition, training and lifestyle. Please talk to your doctor about any medical symptoms, medications or HRT, and before starting a new exercise program if you have a health condition.
12 weeks from now, you'll wish you'd started today.
Start any time. Join today, book your 1:1 call with me, and your plan will be ready within days.
In 12 weeks you'll feel stronger, sleep better and feel back in control of your body.
