A science-backed weekly road map for perimenopause and menopause from performance expert Dr. Stephanie Estima to help build your muscles, energy, and mindset.

Your body is meant to last you for life.

For women, perimenopause, menopause, and midlife can change everything—metabolism, mood, sleep, and strength. It might feel like your body has betrayed you. But more likely it has adapted to the short-term game women have been taught to play—getting smaller for the summer, chasing the scale, sacrificing muscle for quick results.

The reality is that chasing a dream body often costs the very things you need to thrive—vitality, energy, joy, and presence. Your body isn’t broken. You just need to rebuild trust and create the foundation it needs for the decades ahead through:


- Good metabolism from targeted nutrition rather than restrictive dieting
- Strong, functional muscle through simple, straightforward exercises and conditioning
- Consistent energy from programmed time for rest and recovery
- Measurable progress with practical checklists and weekly targets


Drawing on neuroscience, metabolism, and exercise physiology, women’s performance expert and chiropractor Dr. Stephanie Estima debunks the myths that have held you back and shares her LIFT Physique Plan–a framework adaptable to your body’s specific needs that is sustainable for the long term.

Enduring beauty comes from consistent and doable maintenance, not constant reinvention. Now is the time to build a body that serves you best for the long life you want to lead.