Built to Last: Fueling Active Women Through Menopause
A 6-week, Evidence-Based Nutrition + Myth Busting Course for Women who Deserve Facts > Fear
Your body is changing.
That doesn’t mean it’s failing.
Perimenopause and menopause are physiological transitions — not breakdowns.
But the messaging around them is loud, confusing, and often designed to sell fear.
Myth’s we are being sold…
“Eat less and train more.”
“Your metabolism is broken.”
“You must fast.”
“Carbs are the problem.”
“You need this supplement.”
“You need hormone face creams.”
Most of it is marketing.
Very little of it is designed to help you stay strong, clear-headed, and capable in midlife.
This program is different.
This is science, translated into real life.
Join the waitlist
The 6-Week Perimenopause & Beyond Performance Program
A practical, evidence-based course for active peri- and post-menopausal women who want to:
• Protect muscle mass
• Support bone density
• Improve energy and mental clarity
• Sleep better
• Recover well from training
• Stop second-guessing nutrition decisions
No gimmicks.
No extreme protocols.
No diet culture.
Just physiology-based strategies that actually support your body in midlife.
Hormonal shifts during perimenopause change how your body responds to food, training, stress, and recovery.
Estrogen and progesterone fluctuations can influence:
• appetite regulation
• muscle repair
• bone turnover
• sleep quality
• nervous system sensitivity
But here’s what doesn’t change:
Your body still responds to the right inputs.
The women who feel strongest in midlife are not:
❌ eating less
❌ chasing bio hacks
❌ buying endless supplements
They are the ones who:
✔ fuel adequately
✔ prioritize protein
✔ support bone and muscle
✔ fuel around training
✔ execute consistently
This program teaches you how to do that clearly and confidently.
Why Perimenopause & Beyond Nutrition Needs a Different Approach
What We Work On Over 6 Weeks
This program is designed to build awareness, confidence, and real-life fueling skills.
Week 1 — The Hormone Reality Reset
Understand what is actually changing in midlife — and what is not. We’ll cover:
estrogen and progesterone variability
why symptoms often worsen with under-fueling
the difference between hormonal shifts and lifestyle drivers
why “metabolic damage” is often misunderstood
You’ll leave with a clear baseline of your current fueling patterns.
Week 3 — Carbs Are Not the Problem
Many midlife women unintentionally under-fuel carbohydrates — and it shows up as fatigue, brain fog, poor sleep, unstable energy, difficult workouts. We’ll cover:
strategic carbohydrate intake
fiber’s role in hormone and gut health
how to stabilize energy across the day
fueling workouts for better recovery
You’ll learn how to use carbohydrates strategically instead of fearing them.
Week 5 — Brain, Mood & Sleep
Nutrition strongly influences the nervous system.
We’ll explore:
blood sugar stability and anxiety/brain fog
how under-fueling disrupts sleep
evening eating myths
caffeine strategy in midlife
nutrition patterns that support mental clarity
The goal: stable energy days → better nights.
Week 2 — Protein Is the Lever
Muscle becomes harder to maintain in midlife — but protein changes the equation. We’ll cover:
how much protein active midlife women actually need
why distribution across meals matters
how protein protects metabolism, bone, and recovery
how to build protein-anchored meals without obsessively tracking
This week shifts protein from “nice to have” → non-negotiable foundation.
Week 4 — Bone & Muscle Longevity
Midlife is when bone loss can accelerate — but daily habits can protect long-term health. You’ll learn:
the connection between muscle and bone health
nutrients that truly matter (protein, calcium, vitamin D)
fueling strength training
how daily eating protects independence later in life
This week shifts the focus from weight loss → durability.
Week 6— Cutting Through the Noise
Midlife women are targeted heavily by misinformation.
In this final week you’ll learn:
how to evaluate nutrition claims
which supplements actually matter
the 20% of habits that drive 80% of results
how to build your personal fueling strategy
You’ll leave with confidence — not another rigid plan.
What You’ll Walk Away With
By the end of the program you will:
✔ Understand the physiology of midlife nutrition
✔ Know how to fuel for muscle, bone, and brain health
✔ Stop second-guessing nutrition decisions
✔ Have a simple framework for daily eating
✔ Feel confident filtering nutrition misinformation
You won’t leave with a rigid plan.
You’ll leave with a system that works for real life.
WHAT YOU GET
Weekly Live Coaching
A 60-minute group coaching session where we:
👉 Learn foundational concepts (live + recorded so you can watch replays)
👉 Break down misinformation
👉 Reflect and ask questions
👉 Practice applying ideas to real life
Guided Reflection Worksheets
Each week includes simple reflection exercises designed to help you:
👉 Notice patterns
👉 Understand hunger and behaviors
👉 Challenge old narratives
👉 Build body trust
Community Support
Between sessions you’ll have access to a private community space where you can:
👉 Ask questions
👉 Share wins and struggles
👉 Receive and encouragement and reminders
You’ll learn how to think about nutrition, not just what to eat. Because the goal is not dependency.
The goal is autonomy and confidence.
Women thrive when they fuel without fear.
What makes this program different?
This is not a diet program.
This is a physiology-based education and implementation program built around:
• adequate fueling
• muscle protection
• bone longevity
• stable energy
• realistic behavior change
We're opening doors soon to our first group of founding members — and keeping it intimate to support everyone deeply.
FOUNDING MEMBERS WILL GET…
Special founding price
Direct input on program development
Lifetime access to pilot content
Be part of creating something powerful.
A Note from Lauren
“Women have been taught to shrink — physically and emotionally.
We’re done with that.
This space exists to help you fuel your body generously, trust yourself again, and step into the energetic, fully-alive version of you.
Because when women fuel fully, we don’t just get stronger — we get unstoppable.”
This program is pro-strength, pro-fuel, and pro-longevity.
This Program Is Not Built For
• crash dieting
• extreme fasting protocols
• supplement stacks replacing meals
• shrinking your body at all costs
Perimenopause & Beyond is NOT DECLINE
It’s a Recalibration
You don’t need to shrink.
You need to fuel strategically.
You don’t need another restrictive plan.
You need clarity and consistency.
You Belong Here
If you’re ready to step away from food guilt and confusion — and start fueling your life with confidence — this space was created for you.
Join the Empower Performance Nutrition 12-Week Coaching Experience.
Strong women deserve strong fuel.