{"product_id":"food-first-nutrition-guide-for-perimenopause-and-menopause","title":"The Midlife Nutrition Guide for Perimenopause \u0026 Menopause | Food-First Strategies for Hormones, Bones, Energy \u0026 Mood (Printable + Tablet PDF)","description":"\u003cp dir=\"ltr\"\u003eWhat you eat is one of the most powerful, and most overlooked, tools you have for feeling like yourself again.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003eThe Nutrition Guide is a practical, food-first guide to eating through perimenopause and menopause. It draws on real nurse practitioner experience in hormone health and explains how your nutritional needs change as estrogen and progesterone shift. Then it shows you exactly what to do about it, without fad diets, extreme rules, or a cabinet full of supplements.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e12 chapters, built to be used and not just read once:\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003ePerimenopause vs. Menopause:\u003c\/strong\u003e which stage you're in, and why it changes how you should eat\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow Hormonal Changes Affect Nutrition:\u003c\/strong\u003e nutrient absorption, muscle loss, a slowing metabolism, bone health, and heart health\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKey Nutrients for Hormonal Health:\u003c\/strong\u003e a quick-reference table covering calcium, vitamin D, magnesium, omega-3s, vitamin B6, protein, vitamin K2, and iron. It shows why each one matters, a general daily target, and the best food sources.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePractical Meal Strategies:\u003c\/strong\u003e how to build balanced meals, smart snacks, meal timing for steady blood sugar, and anti-inflammatory foods\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA Sample Day of Eating:\u003c\/strong\u003e what a balanced, hormone-supportive day actually looks like, meal by meal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eManaging Weight and Metabolism:\u003c\/strong\u003e realistic strategies for a metabolism that changed the rules without telling you\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFoods That May Worsen Symptoms:\u003c\/strong\u003e common triggers like sugar, caffeine, alcohol, spicy foods, and sodium, plus what to do instead\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSymptom-to-Food Quick Reference:\u003c\/strong\u003e match what you're feeling (hot flashes, sleep trouble, mood swings, bloating, joint aches, fatigue, brain fog) to the foods that may help and the foods that may make it worse\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHydration and Wellness:\u003c\/strong\u003e why it matters more now, and easy ways to drink more\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShould You Consider Supplements?\u003c\/strong\u003e The common gaps worth discussing with your provider, and why supplements should be a conversation, not a guess\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003ePlus two worksheets to put it into practice\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eSymptom + Trigger Diary:\u003c\/strong\u003e a 7-day log to spot which foods and drinks affect how you feel\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMy Nutrition Game Plan:\u003c\/strong\u003e pick your first strategies, build a go-to meal list, choose triggers to test, and jot down questions for your provider\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eTwo versions included\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eTablet Edition (23 pages):\u003c\/strong\u003e Food photography throughout, a clickable table of contents, and fillable worksheets you can type right into.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePrintable Edition (20 pages):\u003c\/strong\u003e An ink-saving layout made for home printing on US Letter or A4. Reprint the worksheets anytime.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003ePerfect for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003eWomen in perimenopause, menopause, or postmenopause who want to understand what their body needs now\u003c\/li\u003e\n\u003cli\u003eAnyone dealing with hot flashes, poor sleep, weight changes, or low energy who wants a food-first place to start\u003c\/li\u003e\n\u003cli\u003eWomen who are tired of conflicting nutrition advice and want something clear and practical\u003c\/li\u003e\n\u003cli\u003ePairs perfectly with the Midlife Unbothered Recipe Book \u0026amp; Meal Planner, which turns these strategies into 42 recipes and a 4-week plan\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eGood to know\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003eThis is a digital download. No physical product will be shipped.\u003c\/li\u003e\n\u003cli\u003eThe fillable worksheets work in Adobe Acrobat Reader (free), Xodo, PDF Expert, or your device's PDF viewer. You can also handwrite in GoodNotes or Notability.\u003c\/li\u003e\n\u003cli\u003eThis guide is educational and general in nature. It is not a substitute for individualized medical advice, diagnosis, or treatment. Nutrition needs vary based on your health history, medications, and labs, so talk with your own provider before making major changes to your diet or starting any new supplement.\u003c\/li\u003e\n\u003cli\u003eFor personal use only. Please do not share, resell, or redistribute.\u003c\/li\u003e\n\u003cli\u003eAll sales are final. Once it's downloaded, it's yours to keep, no take-backs. Trouble with your files? Email \u003ca href=\"mailto:hello@midlifeunbothered.com\"\u003ehello@midlifeunbothered.com\u003c\/a\u003e and we'll sort it out fast.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003eFrom the brand made for women 40+ who are done shrinking, staying quiet, and playing by the old rules.\u003c\/p\u003e","brand":"Midlife Unbothered","offers":[{"title":"Default Title","offer_id":54046864146715,"sku":null,"price":1.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1054\/3638\/1467\/files\/The_Nutrition_Guide__Print_and_Tablet-1.png?v=1791146420","url":"https:\/\/www.midlifeunbothered.com\/products\/food-first-nutrition-guide-for-perimenopause-and-menopause","provider":"Midlife Unbothered","version":"1.0","type":"link"}