The evidence-based body composition challenge designed for women in perimenopause and menopause, especially those on HRT. Heavy strength, protein-forward nutrition, smart cardio, and recovery that works with your hormones, not against them. Free to follow. Create a free account to track progress, streaks, and measurements. Go to dashboard Want to understand the research first? Read the full menopause weight loss hub (30 evidence-based articles). Before you start This program is education, not medical advice. Talk to your healthcare provider before starting - especially if any of the following apply: • You have a heart condition, recent injury, or are pregnant or postpartum. • You have osteoporosis or a recent fracture - plyometric exercises in Phase 2 may need modification. • You're new to resistance training and want form guidance from a coach first. • You're recovering from surgery or have any condition that limits vigorous exercise. The program is designed for generally healthy women in perimenopause or menopause. Your provider can help tailor it to your specific needs. If anything feels wrong during a workout, stop and check in with them. Using this program alongside HRT Resistance training, nutrition and recovery matter whether or not you use HRT. Evidence that HRT adds to the muscle-building response is mixed, so HRT should be judged by its clinical indication rather than gym results. If you're considering HRT for menopause symptoms, our directory can help you find a provider. Four pillars, 60 days The program is built on four evidence-based pillars. Every day of the challenge touches each of them. Heavy strength training Three days per week in Phase 1, progressing to heavy 4-6 rep ranges. Built to rebuild the muscle menopause is trying to take. Protein-forward nutrition A 1.2 to 1.6g/kg protein planning range during intentional weight loss, spread across meals. No calorie counting or restrictive diets. Recovery and sleep Zone 2 walking, real rest days, and sleep prioritization. In menopause, this is where results actually happen. Sustainable by design This is not a crash program. Day 61 you continue doing what you built. The habits are the point. Three phases, progressive by design Every phase builds on the last. You're never thrown into intensity your body isn't ready for. Three weeks of foundational strength training, protein habits, and daily walking. No HIIT yet. This is where most programs rush and most women get injured or burn out. We go slow to go far. Establish a 3x per week strength training habit Work toward your protein planning range during weight loss (often 1.2 to 1.6g/kg for generally healthy adults) Walk at Zone 2 intensity daily (30-45 min) Heavy resistance training enters the picture (4-6 rep range). One HIIT session per week, morning only. Plyometrics begin for bone density. Progressive overload starts now. Lift heavier: 4-6 rep range on main lifts Add one HIIT session per week (morning only) Introduce plyometric work for bone density Four training days per week. Maximum strength, sprint intervals, and plyometrics working together. The final three weeks cement the habits and lock in strength gains that continue well past Day 60. Train 4 days per week with clear progression Hit personal strength records on main lifts Complete sprint intervals without compromising recovery

Why this is different Most fitness programs are designed for general populations. This one is built for a specific stage of life, with the evidence to back every choice. Built for menopausal physiology, not general fitness Most programs come from research done on men in their 20s. Women in perimenopause process cortisol differently, recover differently, and need protein differently. Every design decision in this challenge accounts for that. HIIT is used carefully, not daily Daily HIIT raises cortisol for hours in perimenopause and often causes weight gain, not loss. We use sprint intervals once per week, in the morning, starting in Phase 2. It works because it's rare. Heavy lifting, not toning Light weights and high reps do not build the muscle that protects your metabolism and bones. The program progresses toward true heavy training in the 4-6 rep range with deliberate form work. Bone density is a core goal Plyometrics and jumps, not just lifts, enter the program in Phase 2. Bone is a use-it-or-lose-it tissue and the menopause transition is when you either build it or lose it. Zone 2 walking as the cardio base Not another cardio program. Daily walking at conversational pace is the recovery engine. You'll walk more than you sprint, and that's the point. Integrates with HRT, not a replacement Whether or not you use HRT, resistance training, adequate nutrition and recovery support fitness. Evidence that HRT adds to the training response is mixed. The evidence behind the program Not opinions. Not trends. Current research on menopausal physiology, exercise science, and protein metabolism. Strength training is the single highest-leverage intervention for menopausal body composition. Source: ACSM guidelines + systematic reviews 2022-2025 During intentional weight loss, 1.2 to 1.6g per kg per day is an evidence-informed protein planning range for generally healthy adults; menopause alone does not create a universal higher requirement. Source: Joint ACLM/ASN/OMA/TOS GLP-1 nutrition advisory (2025) HIIT cortisol takes longer to clear in perimenopause because estrogen no longer buffers the HPA axis. Once a week is the sweet spot, not daily. Source: Current exercise physiology research on menopausal women Plyometric work builds bone density in a way that resistance alone does not. Osteoporosis prevention starts in perimenopause, not after a fracture. Source: Multiple 2023-2025 bone health studies Zone 2 walking improves mitochondrial function, insulin sensitivity, and recovery without adding cortisol load. Source: Foundational exercise physiology, Huberman Lab synthesis Day 1: The first rep is the hardest Open Day 1 to see the workout, today's nutrition focus, and the mindset brief. The first session is about 45 minutes. You can start today. Medical Disclaimer The information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website. The HRT Starter Kit Everything you need before your first appointment, in one guide you can print: Symptom checklist to bring to your doctor 15 questions every woman should ask about HRT Treatment comparison cheat sheet What to expect in your first 30 days on HRT Free. We'll email you the kit, then three short notes over the next ten days or so. Unsubscribe anytime. We never share your email.