The Menopause Plate: Food-first support for the years of change
Fern Ashwood · narrated by Della Pemberton
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.
18 chapters
- 1A Word First4m
- 2Chapter 1: Welcome to Your Menopause Plate13m
- 3Chapter 2: What Is Really Happening in There11m
- 4Chapter 3: The Everyday Roots of the Rollercoaster15m
- 5Chapter 4: Building a Steadier Plate11m
- 6Chapter 5: Feeding Your Gut Garden14m
- 7Chapter 6: Strong Bones, Simple Foods13m
- 8Chapter 7: Cooling the Heat, One Sip at a Time11m
- 9Chapter 8: A Morning That Sets the Tone11m
- 10Chapter 9: Easing the Bloat14m
- 11Chapter 10: Winding Down with Food12m
- 12Chapter 11: Snacks That Hold You Steady11m
- 13Chapter 12: Moving and Eating Hand in Hand12m
- 14Chapter 13: Your Simple Weekly Rhythm12m
- 15Chapter 14: When to Ask for More Support13m
- 16When You Are Ready3m
- 17About the Author2m
- 18What to Read Next1m
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