6-Month Menopause & Muscle Building Cohort

Coached by Mickee Stillman
10:00 AM PST EVERY Monday

Join The Cohort

Have you only ever tracked for fat loss and are ready to finally thrive in maintenance and build muscle with your hormonal shifts in mind? This six-month cohort is specifically designed for women navigating peri- and post-menopause who want to feel strong, well-fueled, and in control of their changing bodies.

Led by Coach Mickee, the first three months will focus on mastering maintenance foundations: learning to find the top of your range, building your custom nutrition blueprint, and unlocking the confidence to fuel without fear. From there, you’ll transition into a guided 12-week muscle-building phase to support hormonal health, minimize fat gain, and maximize lean mass through targeted training and personalized nutrition.

If you've felt like your body is changing and your old playbook no longer works, this is your chance to write a new one; with expert support, a clear structure, and a community of women doing the same.

The cohort runs from July 13th, 2026 - January 10th, 2027, and yes, that perfectly positions you to join the Continuing Fat Loss cohort once this wraps.

If you’ve been waiting for the sign to commit to your first real build or want expert support in your next one, this is it.

Let’s do this together.

    • Education is released weekly on Fridays.

    • Custom check-in form for you to use throughout the course

    • Weekly cohort calls except on major holiday weeks (will be recorded for weeks you cannot attend)

    • A discounted membership for the duration of the cohort to The Practical Athlete, our sister workout training program

  • Phase I: Building the foundations - July - September

    This is where we’ll gather data, optimize our current intake, and navigate how to best implement nutrition principles at home, when eating out, or when traveling. We’ll discuss topics of nutrition and navigating HRT, scale fluctuations with peri-menopause, and optimal nutrition for hormone support.

    Phase II: Muscle Build - October -December

    We will transition calorie surplus to optimize muscle gain and minimize body fat gain. We will dig into muscle-building principles and how to navigate workout programming optimally. Additionally, we’ll be tackling the lifestyle aspects that come along with building through the holiday season

    Phase III: Prep for Fat Loss - January

    The last two weeks of the cohort will be fat loss prep and how to transition into an effective fat loss phase after the initial 6-month cohort wraps up (all cohort members will be given the option to continue to the fat loss phase).

    • You will have a much better understanding of your body throughout the perimenopause transition.

    • You will know how to manipulate food to optimize muscle gain and minimize fat gain

    • You will have a firm grasp of understanding scale fluctuations and how to manage the mental side of data gathering

    • You will directly understand your maintenance calorie needs and how to adjust your targets for future maintenance and muscle-building phases.

    • You will build a custom blueprint for your nutrition and feel confident navigating future maintenance and muscle-building phases on your own

    • Note: all cohort participants will have the option to continue directly into a performance, fat loss, or continuing muscle-building phase).

  • Holistic Hormonal Support: This isn’t just about tracking macros, it’s about learning how to fuel your body in a way that supports hormonal shifts, enhances recovery, and lays the groundwork for long-term health through peri-menopause and beyond.

    Training + Nutrition Guidance: You’ll receive expert guidance in your nutrition and strength training strategies designed to optimize muscle building while minimizing fat gain, all with your hormonal landscape in mind.

    Personalized Coaching: While the cohort is structured into distinct 12-week phases of maintenance and building, Mickee will help you tailor the timeline to fit your unique body, life stage, and readiness, so you’re never forced into a one-size-fits-all approach.
    Empowered Community: Join a group of like-minded women who are walking the same path, ready to feel strong, capable, and confident in their bodies. The support here goes far beyond data; it's encouragement, empathy, and accountability in every step.

    • Cohort Call Times (always recorded!): Mondays at 10-11:00 PM PST // 1-2 PM EST

    • Course runs January 19th - July 19th, 2026

    • The investment for the base cohort is $1079 Paid In Full or 4 Monthly payments of $299

Included in your cohort

Included in your cohort

All participants will receive immediate access to the 7-Day Mini Course the day they join so they can get started on their data tracking journey before the cohort officially starts, along with instant entry into the community space.
Cohort+ members will also be able to schedule their first 1:1 strategy call before the cohort officially begins, so you can get personalized direction right from the start.

Join the Cohort!

Join today and you can get started immediately on the 7-day mini-course to prep for the start of the cohort. If you choose Cohort+, you can have your first onboarding call with Mickee to get started.

Base Cohort

4 Payments of $299

Get access to the full 6-month Muscle Building Cohort experience, including education, community, and the tools you need to succeed.

Sign-up for the Base Cohort

✓ Includes 7-day mini course

✓ includes 6 months of calls and education

✓ Discounted membership to TPA

Best for:

  • Self-starters who want structure and guidance

  • People are comfortable applying group feedback on their own

  • Members who want the full framework at the lowest price point

Cohort+

4 Payments of $349

Everything in the Base Cohort PLUS direct support and deeper data tools to help you troubleshoot, adjust, and make faster progress.

Upgrade to cohort +

Includes everything in the Base Cohort, plus:

✓Monthly 1:1 strategy call with Mickee to review your data, refine targets, and troubleshoot roadblocks

✓Cronometer Gold for the duration of the cohort

Best for:

  • People who tend to overthink or feel stuck in the data

  • Anyone nervous about “doing a build wrong”

  • Members who may have more individual needs and want to do more intensive troubleshooting

What’s included

in each group

cohort

  • Join our weekly coaching call to connect with your coach and fellow participants. These interactive sessions will provide an opportunity to discuss homework assignments, address challenges, and problem-solve together. While the calls will be recorded for your convenience, active participation is highly encouraged for a more immersive experience.

  • Gain access to our exclusive community app, where you'll find all the resources for your course. This app will be your hub for video calls, community chat, and accessing course materials.

  • Every Sunday night, we'll release 10-15 minute educational homework pieces to deepen your knowledge and understanding. These valuable resources will provide you with insights and strategies to support your nutrition journey.

  • You'll receive a personalized check-in sheet to evaluate your own data and track your progress. Our coaches will provide guidance on how to effectively use this tool, empowering you to analyze and optimize your nutrition data.

your path to nutrition independence

What if your time with a coach wasn’t indefinite but intentionally designed to end? At EPN, our goal isn’t to keep you dependent. It’s to empower you with the skills, systems, and self-trust to manage your nutrition confidently on your own. 

After completing the 6-month menopause & muscle-building cohort, you’ll have the option to roll into an efficient fat-loss phase, followed by a brief maintenance calibration, solidifying your knowledge and giving you a complete cycle of periodization under your belt.

By the end of this path, you won’t just know what to do, you’ll understand why you’re doing it. Because the best coaching experience is the one that makes you your own expert.

Our Community App

  • Easy to navigate education that drops weekly.

  • Group community where you can interact with other members in your cohort

  • Events tabs that shows all future calls in one place, and you can sync it to your calendar.

  • A repository of all member-exclusive content and webinars you can access at any time.

  • Lisa

    I have LOVED working with EPN! The scientific data driven approach helps to explain everything and keeps you on track so you can try new things without fear because you have the data to keep you on track. I was able to increase my calories by 900!!!! I am loving feeling healthy, strong, and fed, and all the benefits that come with taking care of your body. Health, hormones, sleep, stress, etc are all improved!

  • Mel

    This coaching cohort has been incredible. Whether you have already a good baseline of knowledge on tracking macros and performance based goals, or are completely new to the idea of planning and tracking your food for physique and health related reasons, you will take away a new tool for your toolbox each and every week.

  • Tabitha

    The Cohorts are the perfect balance of accountability, education, and encouragement. They provide the tools and resources all while empowering you to find what works best for any stage of life. Nutrition doesn’t have to be complex or difficult. I love their approach of meeting you where you’re at so you can achieve long term success.

  • Henley

    I learned so much about fueling, health, and nutrition. It was in the 6-month muscle building cohort but felt like 1-1 coaching. Laura treated us all like our success was her priority.

    During the cohort, I learned to appreciate not only how strong my body is now but all my body has done for me in the past. I am so excited to continue my journey with EPN!

  • Tyne

    I am so thankful for Laura and all the knowledge she has taught me.  I just finished my first build with her and am moving to my first deficit.

    The educational content provided weekly is easy to follow, understand, and actionable.  All of the data we are taught to collect in EPN really helps with mental hurdles, which we have, and can talk about in our Small Groups.

    If you want to learn about nutrition, insights into your own body, lose weight in a sustainable way, get stronger, learn maintenance or build a stronger relationship for yourself with food and movement, I cannot recommend EPN enough.

  • Katie

    Customer for almost a year now, went thru individual and group once a week classes and would highly recommend this program. big focus on creating a healthy relationship with food and understanding why our bodies respond the way they do to different circumstances. works on taking the mystery and loss of control feeling out of nutrition