The Toolkit
Five pillars, equally weighted. Measurement that's actually comprehensive. Strength programming. Fuel architecture. Recovery built into the week. And — when the labs call for it — the full medical formulary our partner can prescribe. Most of the women we work with were never told half of this existed.
Measure
Comprehensive blood work through our medical partner — full hormone panel, thyroid (including free T3, free T4, and antibodies), metabolic, inflammation, iron, vitamin D, and the markers conventional primary care skips. Results read against optimal ranges, not insurance floors.
Estradiol, progesterone, testosterone (total + free), SHBG, DHEA-S
TSH, free T3, free T4, reverse T3, TPO + TG antibodies
Fasting insulin, HbA1c, lipid subfractions, ApoB, Lp(a), hs-CRP
Ferritin, iron panel, vitamin D, B12, folate
Optimize
Coaching does most of the work. When labs and symptoms warrant it, our medical partner can prescribe from the full formulary below. Nothing here is prescribed from a homepage. Every protocol is preceded by labs and a clinician.
Women with hot flashes, night sweats, sleep loss, brain fog, joint pain, mood — when labs and clinical picture warrant it.
Replaces the estrogen your body is making less of. The single most studied, most effective treatment for the symptom cluster above.
Women on estradiol who still have a uterus, and many women with sleep or anxiety symptoms.
Protects the uterine lining when estrogen is added back. Often improves sleep and calms the nervous system on its own.
Women with persistent low libido, low energy, or muscle/strength loss after other drivers are addressed.
Off-label in the US but supported by international guidelines. Women-specific dosing — not men's TRT.
Train
Every program is personalized to the individual — built around your goals, injury history, training age, lab markers, equipment, and travel cadence. Independent coaches and rehab professionals reviewed the framework. Cortex® AI — the adaptive engine 1.5M+ athletes train on — then adjusts every set and every week to how strong you actually are today, not what a template predicted. The sample builds below show the shape of what a plan can look like — not menu options to pick from.
5 lift + 1 aerobic · 45–60 min · 2 upper, 2 lower, 1 Z2 · full commercial gym
3 total-body sessions · 45–60 min · squat, press, hinge · gym or home
5 lift + 1 aerobic · 45–60 min · bar, rack, dumbbells, bands
Load, volume, and exercise selection adjust each session to recovery and performance
Patterns that defend the hip, spine, and wrist through the menopause transition
Every lift has alternates for shoulders, knees, lower back
The week doesn't collapse when you're on the road
Independent coaches and rehab professionals reviewed the framework
Fuel
Protein targets that actually defend lean mass. Carbs timed around training. A recipe library you can run from a hotel kitchen. Nutrition consultants reviewed the framework.
Built around your lean mass and training load, not generic BMR math
Aggressive protein + creatine protocol so weight loss is fat, not muscle
Real food, restaurant-friendly, scalable for the household
Creatine, protein, vitamin D, magnesium, omega-3 — dosed to your labs
Recover
A wearable streams HRV, sleep stages, and training load to your coach. Each week we adjust the plan to what recovered, what didn't, and why.
HRV, RHR, sleep stages, training strain
Real human eyes on your data, not just dashboards
Behavioral, environmental, and supplemental — before we look at meds
Breath, light, cold, and downshift practices built into the week
