Guides

In-depth guides on the topics that matter most — exercise, mental health, HRT, doctor conversations, medications, and more. Written by Rose as she lives through perimenopause herself.

Rose

"These are the pages I wish had existed when I needed them. Not summaries — full guides with the detail that actually helps you understand what is happening and what to do about it."

Essential reading

New to perimenopause or menopause? The three stages explained — what each one means, when it starts, and what to expect.

Exercise and strength training

The single most evidence-backed lifestyle intervention for menopausal health. Resistance training, aerobic exercise, HIIT, and yoga — what each one does and how to start.

Emotional health

Mental health and emotional support

Mood changes, anxiety, rage, and depression in perimenopause — what is happening in the brain, what helps, and how to get support.

The HRT story — what really happened

The 2002 study that scared a generation of women away from HRT had serious flaws. The full story in plain language — what went wrong, what the evidence actually shows.

Doctor conversation guides

What to say, how to say it, and what to do if you are dismissed. Six conversations with exact language — HRT, antidepressants, vaginal dryness, thyroid, testosterone.

Early menopause and POI

Menopause before 45 and Premature Ovarian Insufficiency — causes, diagnosis, why HRT is essential not optional, and what to ask your doctor.

Alcohol, refined sugar, ultra-processed food, caffeine — how common dietary choices specifically worsen perimenopause and menopause symptoms, and what to do instead.

Dietary patterns for menopause

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

Simple, practical recipes built around the foods Rose recommends — each one tagged by what it helps. Hot flashes, sleep, bone density, metabolic health.

Treatment approaches

HRT, BHRT, Traditional Chinese Medicine, Ayurveda, acupuncture, CBT, pelvic floor therapy, yoga, resistance training, intermittent fasting, CGM, peptide therapy and more.

Prescription medications

HRT, local vaginal estrogen, SSRIs, gabapentin, ospemifene, low-dose naltrexone — honest evidence grades and questions to ask your doctor.

Gut health and digestion

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

Skin, hair and nail changes

Collagen falls 30% in the first five years after menopause. Hair thinning, skin changes, brittle nails — what is causing it and what actually helps.

Essential reading

Understanding your lab results

Normal is not the same as optimal. Every key biomarker explained — the standard range, what most doctors accept, and what optimal looks like for a menopausal woman.