Strong Through Change: A Woman's Guide to Building Muscle and Vitality in Menopause

By Courtney Barnes

This book is written for women aged 35-60 who are:

Entering or currently experiencing perimenopause or menopause
Struggling with symptoms like fatigue, weight gain, brain fog, mood swings, poor sleep, and muscle loss
Looking for natural, sustainable strategies instead of relying solely on medications or hormone replacement
Curious or confused about how to lift weights, what to eat, and how to adjust their lifestyle to feel better in this stage of life
Busy professionals, moms, or caregivers seeking a realistic, empowering approach that fits into their lives
What the Book Teaches:
This is not just a fitness manual-it's a holistic guide to thriving hormonally, physically, and emotionally through midlife. Readers will learn:

1. The Science Behind the Shift

What perimenopause and menopause really are (beyond just periods stopping)
How fluctuating hormones impact energy, body composition, sleep, and mood
Why muscle mass, metabolism, and strength matter more than ever now
2. The 5 Core Pillars of Hormone-Supportive Living

Strength Training: Why it's critical, how often to do it, and sample beginner/intermediate workouts
Protein Intake: How much you need, how it supports muscle, energy, and satiety, plus meal ideas
Sleep Quality: How hormones impact sleep-and how to take it back with lifestyle shifts
Hydration: The underrated secret weapon for digestion, joint health, energy, and hot flashes
Steps & Daily Movement: The hormone-friendly way to support fat loss and mental clarity without overtraining
3. Mindset and Motivation

Why women often feel defeated in midlife-and how to shift from self-criticism to self-leadership
Building consistency over perfection
Reframing exercise and food as tools for empowerment, not punishment
4. Creating a Sustainable Routine

Sample weekly plans for workouts, meals, hydration, and recovery
Habit tracking tools and how to troubleshoot common roadblocks
How to adapt your plan for travel, busy weeks, or setbacks
Goals the Book Will Help Readers Achieve:

• Format: Paperback
• Language: English
• ISBN: B0FG7SNWW3
• ISBN13: 9798290216218
• Release Date: June 2025
• Publisher: Independently Published
• Length: 116 Pages
• Weight: 0.36 lbs.
• Dimensions: 0.2" x 6.0" x 9.0"