Week 1
Foundations
The fog starts lifting.
- Cravings & bloating reduce
- More energy, less sluggish
- Sleep improves
- The 2pm slump lessens
4-week reset for peri & menopause
Feel like yourself again in 30 days.
If you feel like a shell of your former self - exhausted, wired and emotional all at once - you are not crazy. A 4-week reset built specifically for peri and menopause. Build lean muscle, shed the meno belly, get your spark back.
Enrolment is open now. The challenge runs through end of June - winner announced end of July with a $1,000 cash prize for the biggest transformation. Every day you wait is a week less to win.
$147
One-time · Charged in local currency · Challenge ends 30 June · Win $1,000
By Jessica Barac · Registered Nutritionist (mBANT) & Strength Coach
Trusted by
1 million women
on
@whatthemenopause
Before I was: struggling with cravings, overeating, punishing myself with cardio.
Now: I know exactly what to eat to lose fat, get strong and feel phenomenal - leaner and stronger than I was in my 20s.
If you're waking up at 3am drenched and wired, and your old plan stopped working - you're not alone.
You're not broken. You're not imagining it. And no, it isn't just your age. Hormones are reshaping how your brain, body and sleep work. The plan that built you at 30 was never built for this.
01
You forgot the word "budget"
Mid-presentation. Twenty years in your field. You could not find the word "budget". You laughed it off like you were joking. You weren't joking. You wanted to crawl under the table.
02
The 3am that's now a 4am
Asleep by 11. Wide awake by 3am, sheets off, brain replaying a 2009 conversation. Drift back at 4:30. Up at 7 either way. You drink coffee and lie to your team about how you slept.
03
The weight that won't move
Eating less than ever. 12,000 steps a day. The scale is up 2lbs since Sunday. Your jeans bite. The plan that built you at 35 is the same plan making you feel insane at 47.
04
The doctor said "try yoga"
Eight minutes. You listed the brain fog, the weight, the raging stabby anger, the sleep. They said it sounded like stress. They offered antidepressants. They said you seemed "a bit anxious" - or maybe it was a new mental illness. You cried in the car park before driving home.
05
The rage that came out of nowhere
Wet towel on the bed. Steady to screaming in 0.4 seconds. Your teenager said "are you okay, mum?" and you couldn't answer. Your husband said you've changed. He's not wrong. And you don't know how to take it back.
06
You're unrecognisable to yourself
The internet says fast. The internet says HRT. The internet says it's all in your head. You're walking around half awake, navigating a world you used to live in. You've never worked so hard to feel like half of yourself. You miss the woman you were two years ago.
I had no idea perimenopause could do this. The brain fog, the 3am sweats, the rage, the weight. I thought I was losing it. I just needed someone to tell me it's real - and what to actually do.
Your hormones changed the rules.
Time to change the plan.
You've always been able to manage your weight, but suddenly you can't get your jeans over your legs, you're zonked by 2pm, awake at 3am and cravings feel out of control. None of this is your fault - and it's all addressable with the right plan.
What changed
Your body, not your willpower.
Less estrogen means less muscle protection, more belly fat, broken sleep, lower mood. It feels personal. It isn't. It's chemistry.
What stopped working
Eat less, move more.
Endless cardio. Cutting portions. Skipping breakfast. You're doing all the things, in a deficit, and the scale doesn't budge. In peri and meno, this stack burns muscle, tanks energy and makes the weight stickier. It's not your willpower - your metabolism has left the building.
What works now
Lift heavy. Eat well. Sleep more.
Strength three times a week. High protein and high fiber at every meal. A bedtime you actually keep. What women on this approach typically experience: clearer days, better nights, a body that feels like theirs again.
3x
strength sessions a week
30/10
g Protein / Fiber per meal
7-8h
bedtime you actually keep
0
crash diets, ever
The plan I wish I'd had at 35.
Four weeks. Three pillars - high protein, high fiber, heavy lifts. One app on your phone, and a repeatable rhythm you'll actually want to keep going long after week 4. Structured, guided, evidence-led.
1
Pillar 01 - Eat
Eat well. Properly fed.
Done-for-you meal plans that help you hit your goals so you're not second-guessing everything you put in your mouth. High protein, high fiber, real food.
- 30g protein + plenty of fiber at every meal
- Calorie targets that fit menopause, not a 25-year-old
- Mark meals done. Log a note. Move on.
2
Pillar 02 - Train
Lift heavy. Properly.
Strength training designed for perimenopause, to build the lean, toned physique you want. No gym membership required. Follow along on the app at home and log each session to see progress.
- 3 sessions a week, around 35 minutes each
- Beginner-safe to lifting-curious to confident
- Weight + reps logged each session, progress tracked
3
Pillar 03 - Learn
10 minutes with a coffee.
Short articles and videos on hormones, sleep, stress, protein, fiber and recovery. Designed for tired women in real lives. Not a textbook.
- Bite-sized, evidence-led
- What's happening, why, and what to do
- No jargon. No fear. No diet talk.
LOOK Inside the app
Built for tired women in real lives.
Your 4-week plan, in your pocket.
Weekly check‑in
How you felt. Sleep. Energy. Optional weight + measurements. Private.
Streaks, gentle ones
No shame. Real life happens. The streak waits for you.
Mood picker
Strong. Energised. Nourished. Proud. Tap how today feels.
Share your win
One-tap Instagram share with on-brand caption + hashtags.
Designed to build momentum and consistency.
A lot can happen in 4 weeks when you have a plan and the tools to be consistent.
Week 2
Strength
You feel something switch on.
- Your body feels stronger
- Clothes feel a little looser
- Wake up with energy
- Improvements to mood and focus
Week 3
Stack
You actually feel good.
- Your body craves the workouts
- Deeper sleep
- Lifting heavier
- You actually feel good
Week 4
Lock it in
You're in the flow now.
- Habits start forming - you're in the flow now
- Cravings are gone
- Feeling more confident in your body
- Feeling stronger than you have in years
Two short lists. No shame either way.
If this isn't for you, that's a yes too. Either way, you'll know in 30 seconds.
This is for you if...
- You've gained 10-40lbs and you want to lose it, without a crazy diet and for good this time.
- You're in peri/menopause and nothing is working to lose weight.
- You want to build a strong, lean body in a way that feels good.
- You're motivated, you just need someone to tell you what to do.
This isn't for you if...
- You want a quick-fix detox or a 1,200-calorie crash diet.
- You're not willing to pick up a dumbbell.
- You want hours of cardio - we don't do that here.
- You expect to never miss a day. Real life happens.
- You want a magic pill that doesn't ask anything of you.
All good. Most of the women you see on Instagram in week 4 weren't sure it was for them in week 0 either.
I built this because I needed it too.
Jessica Barac · Registered Nutritionist (mBANT) · Strength Coach
As featured in
Trusted by
Perimenopause completely blindsided me. The brain fog. The 3am wake-ups. The weight that wouldn't move, no matter what I ate or didn't. The doctor who told me it was just my age.
I'm a Registered Nutritionist and a Personal Trainer. I should have known. I didn't. Nobody told us. So I dug into the science, I rebuilt my own plan from the ground up, and I started lifting heavy. I got my brain back. I got my body back. I got me back.
Then I started talking about it on Instagram. One million women later, @whatthemenopause has become the place women come when their doctor says yoga and they need something else. The Summer Challenge is what I tell them works - now in a 4-week program built for the life you actually live. No shame. No bootcamp. No "fight your age" nonsense. Just real, evidence-led work and a Monday that doesn't feel like a wall.
Jessica
Many voices, one shift
It's not just me. It's all of them.
More than one voice. More than one story. The same shift, told in their own words - from across the @whatthemenopause community.
What the community is actually saying.
Real comments from women in the @whatthemenopause community - the women who've done the work with us, who've lifted, who've eaten properly, who've slept again. The Summer Challenge is the 4-week version of what they did. No influencers. No before-and-afters. Just the comments, lightly trimmed for length.
Everything you need to feel like yourself again. In one place.
Most women piece this together from generic PTs, nutritionists and random apps that don't understand menopause - and end up more confused than when they started. The Summer Challenge 4-Week Reset is one program, built for this season: the app, the meal plans, the workouts, the lessons and the community support. No hidden fees, no subscription, no second checkout.
The "show up and I'll stand by it" guarantee
Do the work. Or get your money back.
This is a 4-week commitment. If you complete the work - logging all your weekly check-ins and completing all your strength sessions - and you haven't felt any shift in your energy, sleep or strength by the end of week 4, email me directly and I'll give you your money back. The women who get results are the women who decide on day one they're going to do the work. If that's not you, this isn't the program for you.
Real voices
Hit play. Real women, real change.
Real women from the @whatthemenopause community - just like you - on camera, telling you what changed.
Real questions. Real answers.
No tiny print. No surprise upsells. If your question isn't here, email support@whatthemenopause.com and a human will reply.
I've tried everything. Why would this be different?
Because most plans were not built for peri, meno or post. Eat-less-move-more burns muscle in midlife and makes the next 5 years harder. The Summer Challenge is built around lifting heavy, eating enough protein and fiber, and protecting sleep - the three things that consistently move the needle for women in this stage.
How much does it cost?
$147 USD, one-time, for the full 4-week program. That's the meal plan, the strength sessions, the lessons, the app, all of it. No upsells. No "premium tier" hidden behind a second checkout. One payment, one 4-week program, all of it included.
Can I get a refund?
This is a 4-week commitment. If you complete the work - logging all your weekly check-ins and completing all your strength sessions - and you haven't felt any shift in your energy, sleep or strength by the end of week 4, email me directly and I'll give you your money back. The women who get results are the women who decide on day one they're going to do the work. If that's not you, this isn't the program for you.
How does the $1,000 challenge work?
Everyone who joins this cohort is automatically entered. At the end of the 4 weeks, you'll have the option to submit your transformation story. We're not just looking for weight loss - we're looking for the biggest transformation in strength, energy and confidence. Jessica personally selects the winner to receive the $1,000 cash prize.
I've never lifted weights. Will I be lost?
No. Every session has a video demo, a guided player, and a clear weight + reps target. You'll start with the basics. Most women find they're lifting more by week three than they thought possible at week zero. You don't need a gym - we have a home dumbbell version.
How much time does it actually take?
Around 35 minutes, three times a week, for training. The meals are simple weekday food. The lessons are 10 minutes with a coffee. It's built for tired women in real lives, not influencers with eight free hours.
I'm on HRT. Can I still do this?
Yes. The Summer Challenge works alongside whatever your doctor has prescribed. We don't give medical advice - HRT, medication and injuries are conversations with your GP or specialist. We handle nutrition, training and lifestyle. The two stack beautifully.
Will I lose weight?
Women on this approach typically describe a steadier midsection, looser jeans and more strength within 4 weeks. Some see the scale move; some don't. The point is feeling like you again - clearer, stronger, sleeping properly - not chasing a number from 1998.
I'm vegan. Will the meal plan work?
Yes. You'll choose your dietary preference at the start (standard or vegan) and the plan, recipes and shopping list adjust to hit the same protein and fiber targets.
What if I miss a day, or a week?
You pick up where you left off. The week's training is structured but flexible - you choose which days you lift, and you can shift sessions around real life. The streak is gentle. Real life happens. A missed week is a fresh Monday, not a failure.
How is this different from other apps, programs or a regular PT and nutritionist?
Most apps and programs are built for a 25-year-old metabolism, or for a body that still responds to a calorie deficit and cardio. A general PT or nutritionist who doesn't specialise in midlife usually defaults to the same playbook. None of it accounts for falling estrogen, muscle loss or the sleep and mood piece. The Summer Challenge is built specifically for peri, meno and post - the protein and fiber targets, the lifting style, the recovery, the lessons - all calibrated for your body now, not the body you had ten years ago.
Who is actually behind this?
The Summer Challenge is built by Jessica Barac, a Registered Nutritionist and qualified Personal Trainer who has spent the last few years building the @whatthemenopause community on Instagram - now over 1 million women in peri, meno and post. The Summer Challenge is the 4-week program version of the work we've been doing with women in that community for years. Not a guru, not a hot take. Someone who knows the science, lives the symptoms, and has helped a million women already.
Lift heavy. Eat well. Sleep more.
Feel Phenomenal.
Four weeks. One app. A plan that fits the body you've actually got, in the life you actually live. By Monday of week 5, you'll know.
When you click below:
- You're in the app within 60 seconds.
- Week 1 unlocks today. The meal plan, the lifts, the lessons - all there.
- Lift one is Monday. Or whatever day you say it is.
- You email support@whatthemenopause.com and a human replies. Always.
See you in the app.