What if menopause felt easier to navigate - because you had a clear, grounded way to support your body?
Understand what’s changing for you and where to focus your attention, with a clear framework and practical guidance on food, sleep & thoughtful supplementation - so you know what to do to feel better, right now.
If you’re in your 40s or 50s and your body no longer feels like yours, you’re not alone.
Maybe you’re just starting to notice the early signs of perimenopause - irregular, heavier or lighter cycles, subtle sleep changes, energy dips that weren’t there before.
Or perhaps you’re in the thick of it:
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lighter, more fragmented sleep
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3am wake-ups, night sweats, restless legs
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energy that doesn’t stretch the way it used to
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Maybe it’s the weight shifts that no longer make sense.
Or the brain fog, hot flushes and low mood that seem to come and go without warning.
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But when you look for support though, you’re often met with:
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Conflicting advice (after endless Googling)
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Overwhelming wellness & self-care ideas
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“Fix your hormones” promises
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Or the suggestion that you should simply tolerate it - menopause is natural, after all...
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This guide exists to offer something different.
Not a cure.
Not a strict plan.
Not medical advice.
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But a calm, evidence-led filter - so you can understand what’s happening in your body during perimenopause and menopause, know what’s worth your attention (and what isn’t), and what you can realistically do to support yourself and feel better.​
This guide is for you if:
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You’re in perimenopause or menopause and feel overwhelmed by information
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You want practical support to feel better physically and mentally, without extreme approaches
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You're curious about how food and supplements can help, but tired of guessing
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Sleep has become a struggle and it's affecting your mood and energy​​
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You want guidance that feels steady, realistic and trustworthy
The focus of this guide
Instead of trying to “fix” menopause, this guide focuses on supporting the body through it, using an evidence-led approach designed to reduce confusion and decision fatigue.
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We work with the foundations most women can actually act on:
30+ pages
A clear, evidence-led menopause support framework
35+
Foods, simple recipes & targeted supplements to consider
10+
Sleep & relaxation tools you can return to
Inside you'll learn
✔ How hormonal changes affect sleep, energy and metabolism
✔ Which foods support the menopausal body - and how to use them in real life
✔Clear, balanced supplement guidance without hype or pressure
✔ Why sleep changes during menopause - and what actually helps
✔ How to assess your own sleep and stress patterns
✔ How to apply this information without overhauling your life
✔ Reassurance that what you’re experiencing is common and explainable
Why this support matters
“Menopause is not the end of vitality. It's the beginning of a new chapter in your health journey. How you move, eat, sleep and manage stress during these years has a profound impact on your longevity and quality of life”
Dr. Mary Claire Haver
What You Get
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A comprehensive digital guide designed to support you through perimenopause and menopause, covering:
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Food support for menopause
Clear, food-first guidance to help you understand which foods support hormonal change, energy levels and overall wellbeing - without dieting, restriction or overwhelm.
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Sleep changes and practical strategies
Explanations as to why sleep often changes during menopause, alongside gentle, realistic strategies to support deeper, more restorative rest and calmer night-time wake-ups.
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Evidence-led supplement guidance
Balanced information on commonly used menopause supplements, what the research suggests, and how to use supplementation thoughtfully - without pressure to take everything.
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Clear, easy-to-understand explanations that avoid medical jargon and meet you where you are - whether you’re just starting to notice changes or already deep into perimenopause or menopause.
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Delivered as a downloadable PDF, so you can read it at your own pace, dip in and out as needed, and return to it whenever you want for reassurance or clarity.
Hi, I'm Alice
I entered menopause much earlier than expected. I was 40 - around 10 to 15 years younger than the age most health professionals anticipate - and for a long time, I wasn’t believed. My symptoms were real, but they didn’t fit the typical timeline, which made the experience confusing, isolating and frustrating.
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HRT wasn’t an option for me due to existing medication, and I wasn’t convinced it was the right route for me anyway.
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So I began researching - deeply - into menopause, nutrition and sleep. I have a background in research and psychology, and I approached this carefully, focusing on evidence, patterns and practical application.
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And over time, by adjusting my diet, using targeted supplementation and supporting my sleep I saw consistent, meaningful improvements.
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My sleep stabilised, hot flushes reduced, cholesterol levels improved, and my mood became more consistent. This guide brings together what I learned - not as medical advice, but asbut as structured, evidence-led support for women navigating the same stage.
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What this guide is not
This guide doesn't promise to “fix” menopause, replace medical advice or push expensive supplements. And it won't tell you there's only one right way to eat for your hormones or that getting 8-hours sleep every night is the cure you've been looking for. ​​
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What it does offer is clarity, structure and reassurance - so you can decide what feels supportive for your body, without overwhelm.
Q&A
Is this guide suitable for perimenopause and menopause?
Yes. The information in this guide is relevant for women in peri-menopause, menopause and post-menopause. While symptoms and experiences vary, the foundations around food, sleep and supplements apply across this stage of life and can be adapted as your needs change.
Do I need to follow a strict plan or diet?
No. This guide is not prescriptive and doesn’t ask you to follow a rigid plan. It focuses on understanding what supports the body during menopause and offers gentle, flexible ways to apply that information in real life.
Is this medical advice or a replacement for HRT?
No. This guide is for educational purposes only and does not provide medical advice, diagnosis or treatment. It does not replace medical care or hormone therapy. It’s designed to complement professional guidance, not replace it.
Do I need to buy lots of supplements to benefit from this guide?
Not at all. The guide takes an approach that encourages thoughtful, targeted supplementation only where appropriate. Many women find value simply from understanding where supplements may help - and where they may not be necessary.
What format is the guide in?
The guide is delivered as a digital PDF that you can print out or read on your phone, tablet or computer, and return to whenever you need.
Is this suitable if I’m already quite health-conscious?
Yes. Even if you’re already mindful of food and lifestyle, this guide helps connect the dots specifically for perimenopause and menopause, offering context that’s often missing from general wellness advice.
Will this work for everyone?
Every woman’s experience of menopause is different. This guide doesn’t promise specific outcomes, but provides evidence-led information and supportive tools to help you make informed choices that suit your body and circumstances.
