The Menopause Plate: Food-first support for the years of change
Fern Ashwood · narrated by Juniper
2026
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Hormones start shifting years before anyone tells you what to expect, and the advice out there is either alarmist or vague. This is the practical middle ground: which foods steady blood sugar and mood through the day, how protein and fiber needs actually change in these years, what to do about sleep and bone density at the table, and simple plate-building habits that make the transition feel manageable instead of mysterious. Grounded, clear-eyed, and never dramatic.
17 chapters
- 1Introduction3m
- 2Chapter 1: Welcome to Your Menopause Plate14m
- 3Chapter 2: What Is Really Happening in There13m
- 4Chapter 3: The Everyday Roots of the Rollercoaster16m
- 5Chapter 4: Building a Steadier Plate11m
- 6Chapter 5: Feeding Your Gut Garden15m
- 7Chapter 6: Strong Bones, Simple Foods14m
- 8Chapter 7: Cooling the Heat, One Sip at a Time12m
- 9Chapter 8: A Morning That Sets the Tone12m
- 10Chapter 9: Easing the Bloat15m
- 11Chapter 10: Winding Down with Food13m
- 12Chapter 11: Snacks That Hold You Steady12m
- 13Chapter 12: Moving and Eating Hand in Hand13m
- 14Chapter 13: Your Simple Weekly Rhythm13m
- 15Chapter 14: When to Ask for More Support14m
- 16Conclusion3m
- 17About the Author3m
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