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OMIRA FEMMELive and Thrive

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Science-Backed Experiments for Your Body

30-day protocols with real evidence. Pick one. Log your results. See the difference.

EXP-01930 Days
Strength & Body

The 10-Minute Heavy Lift

Why it matters

After menopause, women lose up to 20% of bone density in 5 years. Heavy resistance training (70–85% of max) is the most evidence-backed intervention.

The Science

Watson et al. (2018), J Bone Miner Res — high-intensity resistance training significantly improved bone mineral density in postmenopausal women.

"Lifting heavy is key to building muscle, improving bone density, and boosting metabolism — especially for women in their 40s and beyond. Don't be afraid to push yourself!"
— Dr. Vonda Wright, MD

0 / 30 days logged

EXP-02021 Days
Nutrition & Supplements

The Protein Reset

Why it matters

Women need 1.6–2.2g protein per kg body weight in menopause — most get less than half that. Protein is the most anabolic lever women have.

The Science

Phillips, S.M. (2014), Sports Medicine — higher-protein intake combined with resistance training maximizes muscle protein synthesis in midlife women.

"Protein is not optional. It is the foundation of muscle-centric medicine."
— Dr. Gabrielle Lyon, D.O.

0 / 21 days logged

EXP-02114 Days
Sleep

The Sleep Anchor

Why it matters

Sleep fragmentation triples in perimenopause. A consistent sleep/wake anchor time is the single highest-leverage intervention.

The Science

Walker, M. (2017), Why We Sleep — consistent sleep timing strengthens circadian rhythm and improves slow-wave sleep depth.

"Sleep is the foundation on which everything else is built. There is no supplement, no diet, no exercise that compensates for poor sleep."
— Dr. Matthew Walker, PhD

0 / 14 days logged

Each experiment is educational only. Consult your healthcare provider before starting a new exercise, nutrition, or sleep protocol — especially if you have existing medical conditions.