THE FORMAT

This masterclass is made of 3 PHASES, in total 10 modules plus a bonus module.

The format is video with me as your coach explaining in English (subtitles in all languages available) complex information in understandable ways, with valuable visual summaries, diagrams and images to help you learn and memorize.

PHASE 1 — UNDERSTAND YOUR BODY

MODULE 1 — Perimenopause & Female Physiology

What’s changing and why your body feels different

In this foundational module, you will learn what happens during perimenopause and why your body may suddenly feel different.

We explore the hormonal changes behind symptoms such as fatigue, poor sleep, mood shifts, brain fog, weight resistance, cravings, lower recovery, and changing body composition. You will understand why women are not “small men,” why the old advice to simply eat less and exercise more often backfires, and how estrogen, progesterone, insulin, cortisol, muscle, and metabolism interact during this transition.

This module gives you the scientific foundation for the entire course, helping you stop blaming your body and start understanding the signals it is giving you.

PHASE 2 — RESET YOUR RHYTHM

MODULE 2 — Sleep, Circadian Rhythm & Chronotypes

The biological clock that controls hormones, energy, and recovery

Sleep is one of the most powerful longevity tools you have, especially during perimenopause.

In this module, you will learn how your circadian rhythm regulates hormones, metabolism, mood, hunger, recovery, mitochondrial function, and brain health. We explore the role of light, darkness, melatonin, cortisol, sleep timing, and chronotypes so you can understand why sleep may become more fragile in perimenopause and what to do about it.

You will learn practical strategies to improve sleep quality, stabilize energy, reduce nighttime waking, support hormonal rhythm, and work with your natural biological clock instead of fighting against it.

MODULE 3 — Stress & Nervous System Regulation

Cortisol, recovery, and emotional resilience

This module focuses on the nervous system and its role in female longevity.

You will learn how chronic stress affects cortisol, blood sugar, sleep, hormones, cravings, inflammation, recovery, and emotional resilience. We explore the HPA axis, sympathetic activation, parasympathetic recovery, and why many women in perimenopause feel more easily overwhelmed, anxious, reactive, or “wired but tired.”

This module teaches you how to recognize stress patterns in the body and how to regulate your nervous system using breathing, recovery windows, movement, sleep rhythm, nutrition, and emotional awareness. The goal is not to eliminate stress completely, but to build a body that can respond, recover, and adapt.

 PHASE 3 — NOURISH & REGULATE

MODULE 4 — Metabolic Regulation & Insulin Sensitivity

Blood sugar, cravings, belly fat, and metabolic resilience

In this module, you will learn why insulin sensitivity becomes one of the most important longevity targets in perimenopause.

We explore how blood sugar regulation affects energy, cravings, fat storage, inflammation, sleep, brain clarity, hormones, and long-term disease prevention. You will understand what insulin does, why muscle is essential for glucose disposal, and why many women notice that the same foods or habits no longer produce the same results in midlife.

This module gives you practical tools to stabilize blood sugar through protein, fiber, meal timing, strength training, walking, sleep, and stress regulation. The goal is not restriction. The goal is metabolic stability, better energy, and long-term resilience.

MODULE 5 — Functional Nutrition for Longevity

Food as information for hormones, metabolism, gut, and inflammation

This module teaches you how to use food as a signal for longevity.

Rather than focusing only on calories, you will learn how nutrition affects hormones, blood sugar, gut health, inflammation, mitochondria, brain function, and body composition. We cover protein, fiber, healthy fats, carbohydrates, polyphenols, micronutrients, meal structure, and common nutrition mistakes women make in perimenopause.

You will learn how to build meals that stabilize energy, support muscle, reduce cravings, nourish the gut, and create a more anti-inflammatory internal environment. This is not about dieting harder. It is about eating in a way that helps your body repair, regulate, and thrive.

MODULE 6 — Supplements & Cellular Support

Supplements for longevity in perimenopause

In this module, you will learn how to think strategically about supplements instead of buying random products without a plan.

We explore the main categories of supplements that may support women in perimenopause: protein support, omega-3, vitamin D, magnesium, creatine, polyphenols, metabolic support, stress support, and brain support. You will understand what each supplement is meant to do, when it may be useful, and why more is not always better.

This module also teaches you what not to do: over-supplementing, copying someone else’s protocol, ignoring bloodwork, and using supplements to compensate for poor sleep, low protein, lack of movement, or chronic stress.

The goal is a simple, personalized, evidence-informed supplement stack that supports your real needs.

PHASE 4 — BUILD YOUR BODY

MODULE 7 — Muscle as a Metabolic Organ

Why strength training is essential for female longevity

This module reframes muscle as one of the most important organs of longevity.

You will learn why muscle is not just about appearance or “toning,” but about metabolism, insulin sensitivity, glucose disposal, mitochondrial health, brain function, bone protection, posture, independence, and survival. We explore why women in perimenopause need to train differently than they did in their twenties, especially as estrogen changes, anabolic resistance increases, and recovery becomes more important.

You will learn how to train effectively with load, rep ranges, compound movements, power training, proper fueling, and recovery. This module gives you a practical guide to building and maintaining muscle through strength training and nutrition, so your body stays strong for decades.

MODULE 8 — Bone Health & Structural Resilience

How to build and protect your skeleton in perimenopause

Bone health is one of the most important but often overlooked pillars of women’s longevity.

In this module, you will learn how estrogen changes affect bone remodeling and why perimenopause is a critical window for preventing bone loss. We explore osteoblasts, osteoclasts, bone density, osteoporosis risk, and why walking alone is usually not enough to build strong bones.

You will learn how to protect your skeleton through progressive resistance training, heavier loading, impact training when appropriate, protein, calcium, vitamin D, magnesium, vitamin K, recovery, and testing such as DEXA scans.

The goal is not only to prevent osteoporosis. The goal is to preserve mobility, confidence, posture, strength, and independence for life.

MODULE 9 — Mitochondrial Fitness & Energy Systems

VO₂ max, ATP, polarized training, and female-specific energy optimization

This advanced module goes deep into cellular energy.

You will learn what mitochondria are, how they produce ATP, and why mitochondrial function is central to energy, recovery, metabolism, brain health, and longevity. We explore the three main energy systems — ATP-PC, glycolytic, and oxidative — and how each one should be trained in women in perimenopause.

You will also learn why VO₂ max is one of the strongest markers of physiological reserve, how Zone 2 training supports mitochondrial density and fat oxidation, and how short high-intensity intervals can improve oxygen capacity when dosed correctly.

This module teaches you how to stop chasing exhaustion and start building true cellular capacity through movement, intensity variation, nutrition, and recovery.

PHASE 5 — ADVANCED LONGEVITY

MODULE 10 — Brain Longevity & Advanced Optimization

Cognitive resilience, advanced supplements, and sustainable longevity strategy

This module focuses on protecting and optimizing the brain during perimenopause and beyond.

You will learn why brain fog, poor focus, mood changes, lower mental energy, and stress sensitivity are not simply “in your head,” but are connected to hormones, sleep, glucose metabolism, inflammation, mitochondria, and nervous system regulation.

We explore advanced support strategies including creatine, omega-3 fatty acids, adaptogens, polyphenols, movement, stretching, sleep, and preventive bloodwork. You will learn how to support brain energy, reduce inflammatory load, improve cognitive resilience, and personalize your longevity protocol using real data rather than guesswork.

This module brings together the entire course into a sustainable long-term strategy for living with energy, clarity, strength, and confidence.

 BONUS MODULE — ADVANCED LONGEVITY LAB

Ovarian Longevity & Mitochondrial Optimization

The future of female longevity, ovarian aging, and cellular resilience

This bonus module explores one of the most exciting and emerging areas in female longevity: ovarian aging.

You will learn why the ovaries are not only reproductive organs, but also endocrine, metabolic, and mitochondrial organs. We explore how ovarian aging is connected to mitochondrial dysfunction, oxidative stress, inflammation, insulin resistance, epigenetic drift, and cellular energy production.

This module covers the most evidence-informed strategies available now, including metabolic stability, CoQ10, omega-3, creatine, polyphenols, sleep, stress regulation, strength training, and mitochondrial health. We also discuss future-facing interventions such as ovarian tissue cryopreservation, rapamycin research, stem cells, PRP, red light therapy, NAD support, melatonin, NAC, and other emerging tools — clearly separating what is promising from what is still experimental.

The goal is not fear or unrealistic promises. The goal is informed, science-based female longevity.