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35+ Daily Non-Negotiables

| 8 things your body actually needs now - and why most women are missing at least 4 of them.

This is not a generic wellness checklist. Each of the 8 habits is grounded in what actually changes in the female body after 35 - hormonally, metabolically, structurally. Read it once and you will immediately see why the old approach stopped working. Then pick one thing and start this week.

What's inside

All 8 pillars explained - energy, body composition, hormones, nutrition, strength, movement, mindset and longevity.

The science behind each habit - not just what to do, but why your body needs it specifically at this life stage.

One quick-win action per pillar you can take today - no equipment, no prep needed.

A printable daily tracker - 8 non-negotiables across 7 days, with an end-of-week reflection.

A clear next step - what to focus on first based on where you are.

| You won't be left alone with it. After you download, I'll be in touch - with what to focus on first and how to get the most from it. Questions are always welcome.

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Written for women 35–50 who are cycling or moving into perimenopause. If you're post-menopausal, most principles still apply but some specifics will differ.

€37

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35+ Body Reset Starter Kit

Written for women 35–50 who are cycling or moving into perimenopause. If you're post-menopausal, most principles still apply but some specifics will differ.

| The complete framework. All 8 pillars. One clear starting point - instead of 47 tabs open and still no plan.

Done piecing things together from Instagram? You've tried the workouts, the diets, the protocols. Nothing stuck - not because you lack discipline, but because nothing addressed the full picture. After 35, one area affects all the others. Energy affects hormones. Nutrition affects strength. Recovery affects body composition. This kit covers all 8 - in the right order.

What's inside

8-pillar self-assessment - score yourself and find your biggest gap immediately.

Week 1 action plan - one clear focus per day, Monday to Sunday.

Strength training section - the right movements for this life stage, with coaching cues.

Nutrition guide - protein, plants and gut health for women 35+.

Hormone section - what's shifting after 35, how your cycle affects it, and what to do about it.

10-minute morning mobility flow - designed from 8 years of yoga teaching to target the areas women 35+ lose first: hips, thoracic spine and ankles.

Mindset and habit framework - systems that outlast motivation.

Longevity and injury prevention - warm-up protocol and how to train for the decades ahead.

Printable daily checklist and weekly reflection.

Instant download - yours to keep.

| I'm here throughout. Get the kit and you're in my world. You'll receive follow-up guidance from me directly, and you can always reach out with questions - by email or on Instagram. You don't do this alone.

Add on - available here only

save €17 - best value

The Busy Woman Energy System

| Valued at €27 — only available as a bundle add-on. The full framework plus your energy reset in 5 days.

If you're exhausted and don't know why - this is where to start. Five days, one focus per day. By day 5 you'll understand your energy better than most women ever will, and have a daily framework to protect it permanently.

Valued at €27. The Energy System is only available as part of this bundle - you won't find it sold anywhere else. Add it now and save €17.

What's inside

A 5-day protocol - one focus per day, building on itself.

The science behind why your energy works the way it does after 35.

Your personal daily energy framework to keep and use permanently.

A printable quick-reference card for your desk or fridge.

A weekly energy score tracker - so you can see exactly what's shifting and what to focus on next.

€497 - cohort 1 opens July

Waitlist open

Strong, Lean & Glowing 35+

Written for women 35–50 who are cycling or moving into perimenopause. If you're post-menopausal, most principles still apply but some specifics will differ.

| My flagship 12-week programme. Not just strength training. Not just nutrition. All 8 pillars - because that's what actually works.

Most programmes give you a workout plan and a meal guide and call it done. If you've tried those and still ended up here, you already know why they didn't work.

This is 12 weeks across all 8 pillars - not because 8 sounds impressive, but because of 8 years of teaching yoga - in the UK and Vilnius, with training in India, London and Greece, running four marathons, founding a studio, and working with women at this exact life stage, I have never seen one thing fix everything. The women who get lasting results address all of it. Together.

Strong from the training. Lean from the hormonal and nutritional work. Glowing from the sleep, the gut health, the nervous system regulation, the cycle awareness. All three come from the same 8-pillar foundation - and by week 12, you'll have all of it.

| By week 12 you won't just feel different. You'll understand your body so completely that you'll never have to google "why am I exhausted before my period" or "why can't I lose weight even though I'm doing everything right" again. You'll know. And you'll know exactly what to do - not just now, but for the rest of your life.

What makes this different from anything else you've tried

Most coaches know either fitness or nutrition. Very few understand the female body at this hormonal stage - and almost none bring 8 years of yoga teaching into it.

In this programme yoga isn't stretching added at the end. It's woven through everything - the mobility work, the breathing protocols, the recovery between strength sessions, the nervous system regulation that keeps your cortisol in check. Eight years of teaching in the UK and Vilnius - with training across India, London and Greece and three very different yoga traditions - gave me something no certification course gives: the ability to see how a body moves, where it's holding, and exactly what it needs. That knowledge is in every session.

Your training and nutrition are structured around your cycle - because your body has a completely different hormonal environment in week 1 versus week 3. You'll learn to work with that, not against it. You'll finally understand why you feel strong and motivated some weeks and completely flat in others - and you'll have a precise plan for each phase.

You'll understand the mechanisms - not just what to eat or how to train, but why your sleep breaks at 3am in the second half of your cycle, why stress makes fat loss physiologically impossible at this stage, why your gut health is directly connected to your hormone balance, why the same meal that was fine at 28 now creates a completely different blood sugar response, and why the anxiety and brain fog you've been experiencing are oestrogen and progesterone symptoms - not signs of burnout or aging.

You'll also understand why rapid weight loss without strength training accelerates muscle and bone loss - so whatever approaches you're considering, you'll make informed decisions rather than guessing.

What this covers that no other programme does

Cycle-aware training and nutrition - your plan adapts to your four cycle phases, not a generic programme that ignores your hormonal reality every single week.

The 3am wake-up explained - progesterone, deep sleep architecture and exactly what to do about it.

The gut-hormone connection - why your digestion and your hormones are the same problem, and how to address both.

The oestrogen-serotonin link - why anxiety, low mood and brain fog at this stage are hormonal, not psychological.

Insulin sensitivity after 35 - why your body responds differently to the same food now, and how to eat for your actual metabolic reality.

8 years of yoga teaching distilled - mobility, breathwork and nervous system regulation as training tools, not add-ons.

Longevity built in from day one - bone density, joint health and how to be strong and independent at 70, not just for the next 12 weeks.

What makes this different from anything else you've tried

• 36 video lessons across all 8 pillars - self-paced, yours from day one, return to them any time

  12 weekly workbooks - one week at a time, clear and structured, no overwhelm.

• Cycle-aware strength programme - your training adapts to each phase of your cycle. Harder when your body can handle it. Smarter when it can't. Built to protect you from the injury risk that spikes in the late luteal phase.

• Cycle-aware nutrition framework - what to eat and when, built around your four cycle phases and the hormonal shifts of perimenopause. Protein targets, gut health, anti-inflammatory eating and meal timing - all connected.

• Full energy and hormone module - cortisol, oestrogen, progesterone, insulin sensitivity, sleep architecture, the gut-hormone connection, the oestrogen-serotonin link and the HPA axis explained in language that is clinical enough to be credible and human enough to feel like a conversation.

• Yoga and mobility integrated throughout - 8 years of teaching in the UK and Vilnius, with training in India, London and Greece, distilled into the movement work that makes everything else sustainable and injury-free. Breathwork, nervous system regulation and active recovery treated as training — not optional extras.

• Mindset and habit system - identity-based habits, environment design and the systems approach I developed managing sales teams across a decade, applied to how women actually change behaviour permanently. Not motivation. Systems.

• Longevity module - how to build the foundation now that protects you through menopause and beyond. Bone density, joint health and training intelligently in your late 30s and 40s - so the transition ahead is stronger, not harder.

• Direct access to me throughout - questions answered, honest feedback, support when something isn't working and encouragement when it is. You are not doing this alone.

• Lifetime access to everything - the programme ends. The knowledge doesn't. Return to any lesson, any workbook, any time - because what you learn here applies for the rest of your life.

| This is not a 12-week fix.

It's a 12-week foundation. By the end you'll understand your body well enough that you won't need another programme. You won't need to google your symptoms. You won't need to guess why you feel the way you feel. You'll just need to keep going - and you'll know exactly how to do that, at every stage of what comes next.

€497

Cohort 1 · July 2025 · Founder price
Cohort 2 opens September at €697 - this price does not return.
Limited spots - small cohort by design.

This programme is built for women 35–50 who are cycling, approaching perimenopause, or in early perimenopause. If you are post-menopausal, some of the cycle-specific content will not apply to your situation - and I'd rather tell you that honestly than have you buy something that doesn't fully serve you. Post-menopausal content is something I'm building for future cohorts.

The programmes, guides and resources on this page are for informational and educational purposes only. They do not constitute medical advice and are not a substitute for professional medical consultation, diagnosis or treatment. Always consult your GP or a qualified healthcare professional before making significant changes to your diet, exercise routine or supplementation - particularly if you have an existing health condition, are pregnant, or are currently under medical care. Aiguste Karaliunaite is a registered yoga teacher and wellness coach. She is not a doctor, registered dietitian or licensed medical professional. Results will vary between individuals and are not guaranteed.