Website, Instagram & Skool community. LMK if you want it. https://www.pepandperi.com/ I originally made this for a project I was running in Club Jam. I thought I'd have time to do it all- but I don't want to loose focus on my main business. If anyone is interested in running this, I'd be happy to discuss taking it over. The hard cost is $100/month for skool.com ps- I'm in the top 5% of Skool creators, I'd be happy to make a playbook for how this group can make real revenue. If there are no takers I'll close this down in about a month

Lifting without the protein is like buying the furniture and never assembling it. The salsa chicken from Monday's post counts. The smoothie counts. Go eat.

Squats 4x6, Romanian deadlifts 3x8, step-ups 3x8 each leg, and 3 rounds of little hops at the end for my bones (yes, hops, that's the impact thing from Thursday's research post). Remember the rule: if you could easily do 5 more reps, it's not heavy enough. Your bones can't hear the pink dumbbells.

A new trial (STOP-EM) put peri and early post-menopausal women through 9 months of heavy strength and impact training to fight the two things estrogen decline quietly steals: muscle and bone density. The background science is blunt: menopause slows muscle protein synthesis, and research keeps finding that women our age may need MORE training intensity than younger women to build muscle, not less. Meanwhile most of us were raised on "ladies use the pink 3-pound dumbbells." The pink dumbbells are not going to save your bones. Quick win: Whatever you lifted this week, ask yourself if you could have done 5 more reps easily. If yes, it's not heavy enough to send your bones the message. Go up. 🔗 The STOP-EM trial: https://www.sciencedirect.com/science/article/pii/S2352187226000355

Two things every woman losing her words mid-sentence needs to know. One: imaging studies show falling estrogen changes activity in the exact brain regions that run memory and focus. A Weill Cornell study even found the women with the biggest estrogen-receptor changes reported the most memory complaints. It's not in your head. Well, it is, but on camera. Two, and this is the part nobody tells you: research says the fog usually peaks in the year before your final period and then IMPROVES as hormones stabilize. It's retrieval lag, not erasure. The word is still in there, it's just buffering. Quick win: Next time you blank on a word, say "buffering" instead of panicking. And if the fog genuinely scares you, that's a real thing to bring to a doctor, with this guide in hand. 🔗 Clinician guide on menopause brain fog: https://www.tandfonline.com/doi/full/10.1080/13697137.2022.2122792