Diet and food

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

Diet guides

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Diet guide
Dietary patterns for menopause
Mediterranean, Galveston, low-glycaemic, protein-forward — the approaches with the strongest evidence, and what each one emphasises.
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Diet guide
Gut health and digestion
Hormone shifts change the gut microbiome significantly. Bloating, digestive changes, estrobolome — what is happening and what helps.
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Diet guide
Recipes
Simple, practical recipes built around the foods Rose recommends — each one explained by why it works, not just how to make it.
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Foods

Other
Almonds
Almonds offer a nutritional foundation that addresses several menopause challenges simulta...
Fruit
Berries (Blueberries, Strawberries, Raspberries)
Berries deliver anthocyanins and antioxidants that may help counter inflammation as estrog...
Protein
Bone Broth
Bone broth delivers glycine, proline, and other amino acids that support collagen producti...
Vegetable
Cruciferous Vegetables (Broccoli, Cauliflower, Kale, Cabbage)
Cruciferous vegetables like broccoli, kale, and cauliflower contain compounds called gluco...
Other
Dark Chocolate (70%+)
Dark chocolate with 70% or higher cocoa content delivers magnesium and flavonoids that may...
Vegetable
Dark Leafy Greens (Spinach, Kale, Swiss Chard)
Dark leafy greens pack nutrients that become particularly precious during menopause—magnes...
Protein
Eggs
Eggs deliver complete protein when your changing hormones make preserving muscle mass more...
Other
Extra Virgin Olive Oil
Extra virgin olive oil's anti-inflammatory compounds may help counter the increased inflam...
Protein
Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish delivers EPA and DHA omega-3s in their most usable form — crucial fats your bod...
Other
Fermented Foods (Kimchi, Sauerkraut, Kefir, Tempeh)
Fermented foods deliver live beneficial bacteria directly to your gut at a time when decli...
Seed
Flaxseeds
Flaxseeds offer the richest source of lignans available — plant compounds your gut bacteri...
Dairy
Greek Yogurt
Greek yogurt delivers nearly twice the protein of regular yogurt—typically 15-20 grams per...
Seed
Pumpkin Seeds
Pumpkin seeds pack an impressive magnesium punch — nearly half your daily needs in just a ...
Legume
Soy and Edamame
Soy foods contain isoflavones—plant compounds that can weakly mimic estrogen in your body ...
Vegetable
Sweet Potatoes
Sweet potatoes deliver complex carbohydrates that help stabilize the blood sugar swings th...
Other
Walnuts
Walnuts pack the highest ALA omega-3 content of any tree nut — about 2.5 grams per ounce —...
Grain
Whole Grains (Oats, Brown Rice, Quinoa, Barley)
Whole grains offer steady energy when fluctuating hormones make blood sugar feel unpredict...