Diet and food

Food first. Every supplement page tells you where to get it from food before it discusses supplements.

Diet guides

Dietary patterns for menopause

Mediterranean, Galveston, low-glycaemic, protein-forward — the approaches with the strongest evidence, and what each one emphasises.

Gut health and digestion

Hormone shifts change the gut microbiome significantly. Bloating, digestive changes, estrobolome — what is happening and what helps.

Simple, practical recipes built around the foods Rose recommends — each one explained by why it works, not just how to make it.

Foods

Almonds offer a nutritional foundation that addresses several menopause challenges simultaneously. Their vitamin E content supports skin that's losing elasticity as estrogen declines, while magnesium…

Berries (Blueberries, Strawberries, Raspberries)

Berries deliver anthocyanins and antioxidants that may help counter inflammation as estrogen declines, though most studies focus on general populations rather than menopausal women specifically.

Bone broth delivers glycine, proline, and other amino acids that support collagen production at a time when our bodies are making dramatically less — starting in perimenopause and accelerating after…

Cruciferous Vegetables (Broccoli, Cauliflower, Kale, Cabbage)

Cruciferous vegetables like broccoli, kale, and cauliflower contain compounds called glucosinolates that break down into substances like DIM and sulforaphane, which some research suggests may help…

Dark Chocolate (70%+)

Dark chocolate with 70% or higher cocoa content delivers magnesium and flavonoids that may support the cardiovascular and bone health concerns that emerge as estrogen declines.

Dark Leafy Greens (Spinach, Kale, Swiss Chard)

Dark leafy greens pack nutrients that become particularly precious during menopause—magnesium that may ease sleep disruption and muscle tension, calcium and vitamin K that work synergistically for…

Eggs deliver complete protein when your changing hormones make preserving muscle mass more challenging, plus choline that supports both brain clarity and your liver's ability to process estrogen…

Extra Virgin Olive Oil

Extra virgin olive oil's anti-inflammatory compounds may help counter the increased inflammation that often accompanies menopause, when declining estrogen leaves women more vulnerable to…

Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish delivers EPA and DHA omega-3s in their most usable form — crucial fats your body can't make but needs more than ever as estrogen's protective effects fade.

Fermented Foods (Kimchi, Sauerkraut, Kefir, Tempeh)

Fermented foods deliver live beneficial bacteria directly to your gut at a time when declining estrogen is reshaping your microbiome.

Flaxseeds offer the richest source of lignans available — plant compounds your gut bacteria convert into gentle, estrogen-like substances that may ease the hormonal upheaval of menopause.

Greek yogurt delivers nearly twice the protein of regular yogurt—typically 15-20 grams per serving—which becomes crucial as estrogen decline accelerates muscle loss after age 50.

Pumpkin seeds pack an impressive magnesium punch — nearly half your daily needs in just a quarter cup — at a time when declining estrogen makes it harder for your body to absorb and retain this…

Soy and Edamame

Soy foods contain isoflavones—plant compounds that can weakly mimic estrogen in your body when your own production declines.

Sweet potatoes deliver complex carbohydrates that help stabilize the blood sugar swings that can worsen during menopause, when insulin sensitivity often decreases.

Walnuts pack the highest ALA omega-3 content of any tree nut — about 2.5 grams per ounce — which becomes particularly valuable as estrogen's protective effects on your heart and brain decline.

Whole Grains (Oats, Brown Rice, Quinoa, Barley)

Whole grains offer steady energy when fluctuating hormones make blood sugar feel unpredictable. The soluble fiber in oats and barley specifically helps slow glucose absorption, while the magnesium in…