{"product_id":"strong-through-change-courtney-barnes-9798290216218","title":"Strong Through Change: A Woman's Guide to Building Muscle and Vitality in Menopause","description":"\u003cp\u003eThis book is written for women aged 35-60 who are: \u003c\/p\u003e\u003cp\u003e\u003c\/p\u003eEntering or currently experiencing perimenopause or menopause\u003cbr\u003eStruggling with symptoms like fatigue, weight gain, brain fog, mood swings, poor sleep, and muscle loss\u003cbr\u003eLooking for natural, sustainable strategies instead of relying solely on medications or hormone replacement\u003cbr\u003eCurious or confused about how to lift weights, what to eat, and how to adjust their lifestyle to feel better in this stage of life\u003cbr\u003eBusy professionals, moms, or caregivers seeking a realistic, empowering approach that fits into their lives\u003cbr\u003eWhat the Book Teaches: \u003cbr\u003eThis is not just a fitness manual-it's a holistic guide to thriving hormonally, physically, and emotionally through midlife. Readers will learn: \u003cp\u003e\u003c\/p\u003e1. The Science Behind the Shift \u003cp\u003e\u003c\/p\u003eWhat perimenopause and menopause really are (beyond just periods stopping)\u003cbr\u003eHow fluctuating hormones impact energy, body composition, sleep, and mood\u003cbr\u003eWhy muscle mass, metabolism, and strength matter more than ever now\u003cbr\u003e2. The 5 Core Pillars of Hormone-Supportive Living \u003cp\u003e\u003c\/p\u003eStrength Training: Why it's critical, how often to do it, and sample beginner\/intermediate workouts\u003cbr\u003eProtein Intake: How much you need, how it supports muscle, energy, and satiety, plus meal ideas\u003cbr\u003eSleep Quality: How hormones impact sleep-and how to take it back with lifestyle shifts\u003cbr\u003eHydration: The underrated secret weapon for digestion, joint health, energy, and hot flashes\u003cbr\u003eSteps \u0026amp; Daily Movement: The hormone-friendly way to support fat loss and mental clarity without overtraining\u003cbr\u003e3. Mindset and Motivation \u003cp\u003e\u003c\/p\u003eWhy women often feel defeated in midlife-and how to shift from self-criticism to self-leadership\u003cbr\u003eBuilding consistency over perfection\u003cbr\u003eReframing exercise and food as tools for empowerment, not punishment\u003cbr\u003e4. Creating a Sustainable Routine \u003cp\u003e\u003c\/p\u003eSample weekly plans for workouts, meals, hydration, and recovery\u003cbr\u003eHabit tracking tools and how to troubleshoot common roadblocks\u003cbr\u003eHow to adapt your plan for travel, busy weeks, or setbacks\u003cbr\u003eGoals the Book Will Help Readers Achieve: \u003cbr\u003e\u003cbr\u003e\u003cb\u003eAuthor:\u003c\/b\u003e Courtney Barnes\u003cbr\u003e\u003cb\u003eISBN-13:\u003c\/b\u003e 9798290216218\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Independently Published\u003cbr\u003e\u003cb\u003eLanguage:\u003c\/b\u003e English\u003cbr\u003e\u003cb\u003ePublished:\u003c\/b\u003e 06\/30\/2025\u003cbr\u003e\u003cb\u003ePages:\u003c\/b\u003e 116\u003cbr\u003e\u003cb\u003eFormat:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003eWeight:\u003c\/b\u003e 0.36lbs\u003cbr\u003e\u003cb\u003eSize:\u003c\/b\u003e 9.00h x 6.00w x 0.24d","brand":"Courtney Barnes","offers":[{"title":"Paperback","offer_id":48460176195839,"sku":"9798290216218","price":14.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0662\/2982\/9887\/files\/img_29feec7a-2830-4bc3-a14b-166f053ba09a.jpg?v=1777413328","url":"https:\/\/www.whiterainbookhouse.com\/products\/strong-through-change-courtney-barnes-9798290216218","provider":"WR Book House","version":"1.0","type":"link"}