The Menopause
Must-Haves Guide:
Fitness · Fuel · Family
The research-backed starting point for women who want to feel strong, energized, and in control again — without extreme dieting or exhausting workouts.
Your body isn't broken. You just need a smarter approach.
The guide covers everything you need to know about training, nutrition, and building support during menopause.
Three Pillars That Change Everything
Most menopause advice is generic. This guide is built on 14+ peer-reviewed studies and 10 years of coaching women through this exact transition.
Fitness
- Why strength training is the #1 intervention for menopause
- Why cardio alone stops working (and makes things worse)
- The hormone-friendly workout structure with weekly schedule
- Exact training parameters (sets, reps, intensity, tempo)
Fuel
- Protein targets for muscle preservation (1.2–1.6g/kg/day)
- Blood sugar balance strategies for stable energy
- Anti-inflammatory foods (what to eat more of vs. limit)
- Calcium & Vitamin D targets for bone health
Family
- How stress and cortisol sabotage your training results
- Sleep optimization for muscle recovery during menopause
- Conversation starters for getting family support
- 6 strategies for building sustainable routines
This Guide Was Built by a Coach Who Specializes in Menopause Fitness
Coach Jordan Davies is the founder of Complete Performance MN and one of a select number of coaches nationally certified in menopause-specific strength and conditioning. With over a decade of experience coaching women through this transition, Jordan built this guide on what the top research actually says — not trends, not opinions, not generic advice that ignores the unique physiology of declining estrogen.
Ready to Take Control
of Your Transition?
Get the free 8-page guide that covers the fitness, nutrition, and lifestyle strategies every woman needs during menopause — written by a Menopause Certified Strength & Conditioning Coach with 10 years of experience.
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