ADDRESSING THE
METABOLIC SYNDROME OF
MIDLIFE
You’ve been told to try harder:
Midlife changes the rules. Sleep gets lighter, blood sugar gets touchier, muscle slips away faster, and the hormones that used to carry you start to shift. Then most programs hand you a plan written for someone with unlimited time, energy, and willpower. When you can’t keep up, it feels like failure. It isn’t. The plan simply didn’t respect your capacity.
CAPACITY FIRST starts from the week you’re actually having.
T H E A P P R O A C H
MOST OF THE TIME IS ENOUGH
THE 80/20 PRINCIPAL
I used it to build MIDMANUAL’S Metabolic Framework below, and it’s super simple! Achieve more by doing less. Roughly 80% of outcomes come from 20% of causes. Avoid wasting time on the 80% of influences that don’t contribute much to your life and focus on the 20% that do. Major in the majors, and minor in the minors. Microwaves, chewing gum with aspartame, conventional meat, a daily treat…don’t sweat these things. They’re minor. Sleep, sun, strength, protein, and estradiol…major impact! Focus there.
THREE TIERS, EVERY WEEK
Choose FOUNDATION, BUILD, or EXPAND to fit the week you’re having, and change tiers any day. Moving down a tier isn’t failure; it’s adjusting.
A MANUAL, NOT A VIDEO COURSE
No videos to sit through and no live calls to catch. Read in about 15 minutes a week, print the pages, and keep them in a binder you’ll come back to.
F O U N D A T I O N
Low-energy weeks. One anchor habit, about 5 to 10 minutes a day.
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B U I L D
Ordinary weeks. The anchor plus one or two supporting habits.
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E X P A N D
High-capacity weeks. The full practice set.
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6 C O U R S E S ・ 4 W E E K S E A C H
THE COURSES
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Recovery is the base everything else rests on.
Your body clock ・The wind-down ・ Night waking and night sweats ・Relaxation through the day
$47 ・4 WEEKS
1
Food quality and carbohydrates on the slow train.
What changed in midlife・The metabolic power of quality ・The slow train ・Helpers and personal data
$47 ・4 WEEKS
2
Muscle is the metabolic organ that midlife women protect.
Muscle as a metabolic organ ・Strength foundations ・Protein throughout the day ・Everyday movement and recovery
$47 ・4 WEEKS
3
Understanding HRT well enough to have a confident conversation with your provider.
What your hormones do ・HRT today ・Is it right for me? ・Preparing for your appointment
$47 ・4 WEEKS
4
What these tools can and can’t do, and how to use them safely.
How GLP-1s work ・The trade-offs ・Protecting muscle ・Other peptides and safe sourcing
$47 ・4 WEEKS
5
Satisfaction, not restriction, is what makes healthy habits last + desire, comfort, and connection are part of midlife health.
Satisfaction as a metabolic tool ・The 20% done well ・Desire in midlife ・Comfort and connection
$47 ・4 WEEKS
6
E V E R Y W E E K
WHAT’S INSIDE
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A short reading, about fifteen minutes, in plain language.
The vital few: the two or three actions that matter most this week.
Your capacity menu: Foundation, Build and Expand options.
A practice card to cut out or photograph for your phone.
Journal pages with room to write.
A weekly log, or use the Daily Self Check-In.
When to get help: the signs that mean “see a provider,” not “adjust a habit.”
M A D E F O R A B I N D E R
Landscape pages, designed to print and keep.
Each course downloads as a full printable manual, so you can reprint practice cards and journal pages as often as you need to. Every course closes with keepers: the one or two practices you’ll carry forward, with a Foundation version for hard weeks.
THIS IS FOR YOU
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If you’re in perimenopause or past menopause, and your body isn’t responding the way it used to.
If you’re tired of all-or-nothing plans that collapse the first week.
If you want to understand HRT, GLP-1s, and peptides well enough to have a confident conversation with your provider.
If you’d rather read and write than watch.
THIS ISN’T
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A diet, a calorie target or a weight-loss challenge.
A prescription. No course ever gives medication doses or protocols.
A replacement for your own provider’s care.
W R I T T E N BY
Shae, CFNP
CERTIFIED INTEGRATIVE HEALTH PRACTITIONER ・ WOMEN'S MIDLIFE METABOLIC HEALTH COACH ・ NASM PEPTIDE CERTIFIEDAT 38, I didn’t recognize myself.
Debilitating migraines came with my cycle, I couldn’t sleep through the night, and my body and face were changing eveen though I was eating and exercising the way I always had. My marriage was under strain. And I was standing at the edge of aa new season, wondering whaat came next after homeschooling my son.
I went looking for root causes, in functional nutrition, longevity science and menopause care, and I found real answers. But almost none of them were written for a tired woman with a full life. So I used what i know from years of teaching and curriculum design to build what I wish someone had handed me then: the why explained plainly, small steps that fit the energy you actually have, snd permission to be honest about what midlife feels like, in your body and in your relationships.
We’re braver together.
O N E C O U R S E$47
Any one course of the six: four weeks of readings, practice cards, journal pages and weekly logs, as a printable manual.
T H E C O M P L E T E S E R I E S
$227
$329 If bought separately
Seven, four-week courses, 32 weeks. Save $102 and get two separate courses instead of one, on food and sexual pleasure.
Instant download from MIDIMANUAL.com. Because thse are digital downloads, all sales aree final. If you have any trouble downloading your files, email me and I'll make it right.QUESTIONS
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Is this medical advice?
No. Capacity First is education. It explains your options and prepares you for conversations with your provider, and it never gives medication doses or protocols.
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Do I have to take the courses in oder?
No. Every course stands on its own. The suggested order starts with sleep, blood sugar and strength, because they make everything else easier.
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Do I need to be on HRT or a GLP-1?
Not at all. Courses 4 and 5 help you understand those options and decide with your provider. Nothing in the series rquires them.
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What if I have a terrible week?
That’s what the tiers are for. Drop to Foundation, do the smallest version, and keep going. Moving down a tier isn’t failing; it’s adjusting.
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Are there videos or live calls?
No. Each course is a written manual you can read in about 15 minutes a week, at your own pace.
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How do I get the files?
You download them from MIDIMANUAL.com: a full printable manual for each course, designed in landscape for a binder.
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Is food tracking required?
No. If tracking food feels stressful, every course offers a no-numbers path: log how you feel, and skip counts and weights.
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Who is this for?
Women in perimenopause and beyond who want steadier energy, sleep, strength and pleasure, without an all-or-nothing plan.
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Can I get a refund?
Because the courses ar instant digital downloads, all sales are final. If you have trouble downloading your files, email me and I’ll make it right.