The 4M Playbook
Your Midlife Reset Starts Here
A free, physician‑crafted guide that shows you how Meals, Movement, Mind, and Meds work together to calm symptoms, steady metabolism, and create sustainable momentum.
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Midlife changes aren’t a personal failure—they’re physiology.
When hormones shift, willpower alone won’t carry you.
The 4M Playbook™ gives you a clear, evidence‑based starting plan that fits real life—so you can feel better sooner, with less second‑guessing.
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Who This Is For
Women 35+ navigating perimenopause, menopause, or stubborn midlife weight changes.
High‑achieving, time‑crunched professionals who want science‑backed, compassionate care.
Anyone tired of quick fixes and craving a sustainable, doable roadmap.
Created by a Physician Who Gets It
Physician‑Designed. Person‑Centered.
I’m Dr. Caissa Troutman, a Quadruple board‑certified physician (Family Medicine, Obesity Medicine, Culinary Medicine, Menopause Society Certified Practitioner) with 20+ years of experience helping midlife women lose weight, balance hormones, and feel like themselves again—using the 4M Pillar Playbook and an empowering trauma‑informed, science‑backed approach.
This guide is where it begins.
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Education only • Not a substitute for medical care • No diagnosis or treatment is provided on this website.
