Stop blaming yourself. Start working with your body.
Taking Your Power Back gives you the plain-English biology, the same-day tools, and the medical confidence to finally feel like yourself again — because what you're experiencing is hormones, not a character flaw.
I will always validate what you're living before I offer you a single tool — because you deserve to be believed first.— Jill Lien Big Horn Wellness
What you'll learn
What you'll be able to do
- Understand the hormonal biology driving your symptoms so you can stop blaming yourself and start working with your body
- Map your own symptom patterns and identify your personal triggers for stress, poor sleep, and mood shifts
- Apply same-day nervous-system tools to interrupt anxiety, rage spirals, and the relentless inner critic
- Build a sustainable sleep routine using evidence-based behavioural strategies tailored to perimenopausal physiology
- Use targeted movement, nutrition, and blood-sugar habits to restore steady energy and mental clarity
- Walk into any medical appointment prepared — knowing your options, your rights, and the questions worth asking your doctor
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
11 modules · 49 lessons
You're Not Going Mad — What's Actually Happening
Explains the hormonal biology of perimenopause so women can replace self-blame with self-understanding.
- 1.1This Is Biology, Not a Character FlawIncluded
- 1.2Your Hormones Are Changing — Here's the Plain-English VersionIncluded
- 1.3Why Every Woman's Experience Looks DifferentIncluded
- 1.4The Timeline — From Perimenopause to PostmenopauseIncluded
Know Your Own Weather — Mapping Your Symptoms
Teaches women to observe and record their own symptom patterns to identify personal triggers and cycles.
- 2.1Why Tracking Changes EverythingIncluded
- 2.2Your Symptom Map — A Simple Daily PracticeIncluded
- 2.3Spotting Your Personal TriggersIncluded
- 2.4Reading Your Own Data — What Your Patterns Are Telling YouIncluded
Calming the Storm Inside — Your Nervous System
Equips women with same-day tools to down-regulate a chronically activated stress response.
- 3.1Why Perimenopause Puts Your Nervous System on High AlertIncluded
- 3.2Your Instant Reset — Breathwork That Actually WorksIncluded
- 3.3Rage, Irritability & the Hormone ConnectionIncluded
- 3.4Quieting the Inner CriticIncluded
- 3.5Building a Daily Nervous-System PracticeIncluded
Getting Your Sleep Back
Delivers evidence-based behavioural sleep strategies adapted to the specific sleep disruptors of perimenopause.
- 4.1Why Perimenopause Wrecks Your Sleep (It's Not Just Hot Flushes)Included
- 4.2Your Sleep Window — The One Habit That Anchors EverythingIncluded
- 4.3Wind-Down Rituals That Signal Safety to Your BrainIncluded
- 4.4Handling Night Waking Without SpirallingIncluded
- 4.5Daytime Habits That Make or Break Your NightIncluded
The Mood Rollercoaster — Anxiety, Low Mood & the Inner Critic
Untangles the hormonal roots of perimenopausal mood symptoms and builds a practical daily mood toolkit.
- 5.1Is This Me, or Is This My Hormones? (Probably Both)Included
- 5.2Same-Day Tools for Anxiety SpikesIncluded
- 5.3Low Mood, Grief & the Identity Shift of MidlifeIncluded
- 5.4When to Seek More Support — Knowing the LineIncluded
Clearing the Fog — Focus & Memory
Explains the biology of perimenopausal brain fog and provides targeted cognitive and lifestyle strategies to restore clarity.
- 6.1Why Your Brain Feels Like It's Running on Dial-UpIncluded
- 6.2Your Cognitive First-Aid Kit — Same-Day Focus ToolsIncluded
- 6.3Memory Aids That Actually Fit Real LifeIncluded
- 6.4The Sleep–Fog–Stress Loop and How to Break ItIncluded
Your Body, Your Energy — Movement & Strength
Makes the case for movement as medicine in perimenopause and builds a sustainable, enjoyable activity habit.
- 7.1Why Exercise Hits Differently Now — and Why It Matters MoreIncluded
- 7.2Finding Movement You'll Actually DoIncluded
- 7.3Strength Training Without the OverwhelmIncluded
- 7.4Rest Is Not Laziness — Recovery as Part of the PlanIncluded
Fuelling Yourself — Food, Blood Sugar & Steadiness
Provides practical, non-diet nutrition principles that stabilise blood sugar, support hormones, and sustain energy.
- 8.1Blood Sugar & Hormones — The Connection You Need to KnowIncluded
- 8.2Building a Meal That Keeps You SteadyIncluded
- 8.3Caffeine, Alcohol & the Symptoms They AggravateIncluded
- 8.4Eating for Energy When Cooking Feels ImpossibleIncluded
Know Your Options — Medical Literacy & Self-Advocacy
Builds the knowledge and confidence women need to have informed, productive conversations with their healthcare providers.
- 9.1Understanding Your Treatment Landscape — An OverviewIncluded
- 9.2HRT — What the Current Evidence Actually SaysIncluded
- 9.3Non-Hormonal and Complementary ApproachesIncluded
- 9.4Preparing for Your Appointment — Questions Worth AskingIncluded
- 9.5When You're Not Being Heard — How to Advocate for YourselfIncluded
Relationships, Boundaries & Reclaiming You
Addresses the relational and identity shifts of perimenopause and helps women rebuild self-trust and set honest boundaries.
- 10.1How Perimenopause Changes Your RelationshipsIncluded
- 10.2Communicating What's Happening Without Oversharing or IsolatingIncluded
- 10.3Boundaries as Energy Management, Not SelfishnessIncluded
- 10.4Libido, Intimacy & Honest ConversationsIncluded
- 10.5Who Are You Now? — Identity, Values & What You Actually WantIncluded
Taking Your Power Back — What's Next
Consolidates everything learned into a personalised, sustainable forward plan that women actually own.
- 11.1What's Changed — Acknowledging Your Own ProgressIncluded
- 11.2Building Your Personal Perimenopause ToolkitIncluded
- 11.3Your Maintenance Plan — Keeping the Gains Without PerfectionIncluded
- 11.4When Things Get Hard Again — Your Reset ProtocolIncluded
- 11.5You've Got This — A Note on the Rest of the RideIncluded
Who it's for
Is this you?
The Exhausted High-Achiever
She's still performing at work but running on empty — and she needs to understand why her stamina, focus, and resilience have quietly disappeared.
The Dismissed Patient
She's been told her tests are normal and sent home — she needs the medical literacy and the confidence to advocate for herself at her next appointment.
The Sleepless One
She hasn't had a full night's sleep in months and is starting to feel like a different person — she needs strategies built for perimenopausal sleep, not generic advice.
The Rage-and-Guilt Cyclist
She keeps snapping at the people she loves and hating herself for it — she needs to understand the hormone connection and get tools she can actually use in the moment.
The Quietly Worried Early Bird
She's in her late thirties noticing small changes — irregular cycles, mood dips, fuzzy thinking — and wants to get ahead of this before it gets harder.
The Identity-in-Flux Woman
She's questioning everything — her relationships, her priorities, who she is now — and she wants a framework for navigating the deeper midlife shift alongside the physical symptoms.
Questions
Frequently asked
Your teacher
A note from your teacher
Jill Lien Big Horn Wellness
Can I be honest with you for a second?
I know what it's like to sit in a doctor's appointment and walk out feeling more confused than when you went in. To be told your blood tests are "normal" while standing there thinking: this doesn't feel normal. To google your symptoms at midnight and end up down a rabbit hole that leaves you more frightened than reassured. To wonder, quietly, whether you're just not coping as well as everyone else seems to be.
You are not failing. You are not "just anxious." You are not imagining it. What's happening in your body right now is one of the most significant hormonal shifts a woman goes through — and the frustrating truth is that most of us were never taught to expect it, let alone to navigate it. So we reach perimenopause completely unprepared, and then we blame ourselves for struggling.
That's what this course is here to change. I built it because I wanted women to have the thing I wish I'd had: a clear, honest, non-patronising explanation of what's happening biologically, paired with practical tools they could actually use on a Tuesday morning when everything feels like too much. Not a list of supplements. Not a 12-week transformation plan that requires a completely different life. Real, same-day tools — for the sleep, the stress, the rage, the fog, the low days — grounded in evidence and designed for the life you're actually living.
Inside this course, we start with the biology — in plain English, no jargon — so you can finally stop interpreting your symptoms as personal failings and start seeing them as information your body is giving you. Then we get practical: symptom tracking, nervous-system resets, sleep strategies built for how perimenopause actually changes your sleep, movement and nutrition habits that stabilise your energy, and a full section on how to walk into a medical appointment prepared, confident, and ready to advocate for yourself.
We also go somewhere most wellness courses don't: the identity piece. Because perimenopause doesn't just change your hormones — it changes your relationships, your sense of self, your tolerance for things that no longer fit. The final section is about figuring out who you are now, and what you actually want next.
You're not here because something is wrong with you. You're here because you're ready to understand what's happening and do something about it. Come in. Let's figure this out together.
— Jill Lien Big Horn Wellness
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- 11 modules, 49 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed