Find the information you need, when you need it
Menopause can leave you wondering what's happening to your body, your mind and sometimes even your sense of self.
There's no shortage of information online, but it isn't always easy to know what's accurate, relevant or right for you.
Here you'll find evidence-informed articles, practical guides and trusted resources that help you understand what's happening, make sense of the latest research, and feel more confident about the choices you make for your health.
Not sure where to start?
Wherever you are in your menopause experience, these resources will help you find the information that's most relevant to you.
-
![]()
I think this might be perimenopause
Unsure if what you're feeling is perimenopause, something else, or both? Start here to understand the signs.
-
![]()
I'm struggling with weight or body changes
If your body feels unfamiliar lately, you're not imagining it. Learn what's happening and why body composition often changes during menopause.
-
![]()
Work has become more difficult
Brain fog, fatigue, or anxiety showing up at work? Find practical strategies to manage day-to-day.
-
![]()
I'm looking for personalised support
Looking for personalised support? Find out how coaching can help you make sense of your symptoms and build sustainable habits that work for your life.
-
![]()
I'm looking for workplace support for my organisation
Support for employers, managers and HR professionals looking to create a more menopause-aware workplace.
Free Menopause & Perimenopause Guides
Are you struggling with the belly fat, low energy and uncomfortable symptoms that come with perimenopause and menopause? The right nutrition is the most powerful tool you have to balance your hormones, reduce inflammation and support your bone health during this transition.
Stop scrolling for conflicting diet advice. This 7-Day Meal Plan is specifically designed by The Menopause Health Coach to give you a full week of delicious, nutrient-dense meals that directly target menopausal symptoms.
What's Inside This Free Guide?
This is more than just a list of recipes, it's a week-long blueprint for eating well during menopause:
7 Days of Meals & Snacks: Fully planned breakfast, lunch, dinner and snack options from Monday through Sunday (e.g., Berry Protein Smoothie Bowls, Asian Salmon Salad, Lentil & Vegetable Curry).
Targeted Nutritional Focus: Every meal is built around the four essential food pillars for menopause:
Phytoestrogens: Natural plant compounds to support hormone balance.
Omega-3s: To combat inflammation and support brain and joint health.
Fibre: To stabilise blood sugar, improve gut health and eliminate excess oestrogen.
Calcium & Vitamin D: Essential for protecting your bones post-40.
Simple, Accessible Recipes: The meals are practical, require no specialist equipment and use easily accessible ingredients from your local supermarket.
Full Shopping List: A complete, organised list of all proteins, legumes, grains, fruits and vegetables needed for the week to save you time and hassle.
Start Nourishing Your Body Back to Balance
If you want to reduce hot flashes, maintain a healthy weight, and boost your energy levels without dieting or deprivation, this is your resource.
Download the 7-Day Menopause Meal Plan now and make food your powerful ally in managing your symptoms!
Once you click on FREE DOWNLOAD, go to the cart, in the top right hand corner for 1 item, and finish the free download purchase from there.
Practical, evidence-based downloads to support common midlife challenges. All guides are free. How to download: click on a guide, add it to your cart (£0), and complete checkout to access your free download instantly.
The 7-Day Menopause Meal Plan: A simple, supportive meal plan to stabilise energy, reduce decision fatigue and support digestion in midlife.
The 3AM wake-up is a hallmark symptom of perimenopause and it is utterly exhausting. You wake up with a jolt, mind racing, unable to switch off, leaving you depleted for the day ahead.
What the HELL is going on? Your body is simply adjusting to hormonal changes, which are spiking your cortisol and disrupting your sleep cycles.
This immediate-action guide is your emergency toolkit for those moments when you are wide awake at 3AM, providing evidence-based steps to help you fall back asleep, fast.
What's Inside This Free Guide?
Take back control of your night with these powerful, practical techniques:
The Hormone-Sleep Connection: Understand the exact role of declining Oestrogen and Progesterone in disrupting your sleep architecture and why cortisol spikes trigger alertness between 2-4 AM.
The 15-Minute Rule: The critical decision point for whether to stay in bed or get up and what to do if you choose to leave the room.
The Blood Sugar Reset Protocol: Discover the specific bedtime snacks that stabilise your blood sugar overnight, preventing the cortisol spike that wakes you up (includes 6 specific food ideas).
The 4-7-8 Breathing Technique: A simple, powerful technique to activate your parasympathetic (rest and digest) nervous system to instantly calm a racing mind.
Temperature Management Toolkit: Why your body needs to be cool to sleep and four immediate actions you can take to cool your pulse points and get back to rest.
Stop Staring at the Ceiling
If you're tired of lying awake, dreading the next night, and suffering through the daytime exhaustion, this guide is your answer. Download now!
Once you click on FREE DOWNLOAD, go to the cart, for 1 item, and finish the free download purchase from there.
The 3AM Wake Up Guide: Understand why you’re waking in the night and what actually helps when sleep becomes disrupted during menopause.
Are you feeling blindsided by your body? Like Phillipa , The Menopause Health Coach felt, you might be exhausted, dealing with unexplained weight gain and experiencing a "cotton wool brain". Perimenopause can feel messy and confusing, leaving you unsure of what's happening or where to even begin.
Stop guessing and start solving.
This Personalised Perimenopause Power Blueprint is your first step towards clarity and control. It helps you understand what's truly going on inside your body so you can move from confusion to confidently building a plan that works for you.
What's Inside This Free Guide?
This isn't a generic handout. It's a framework for diagnosing your current state and finding your personal starting line:
Stage Identification Checklist: Use our quick checklist to pinpoint exactly where you are in your journey (Early Perimenopause, Late Perimenopause, or Postmenopause) based on your cycle and symptoms.
Symptom Decoding: Get clarity on what your current collection of physical and emotional symptoms (including hot flushes, anxiety, and fatigue) actually means for your hormonal health.
The 3 Non-Negotiable Pillars: Learn the foundational principles of perimenopause management across Nutrition, Movement, and Lifestyle:
Nutrition: Why you must "Fuel, Don't Restrict," and the critical role of protein and blood sugar balance.
Movement: Why strength training is non-negotiable for muscle and bone health, and how to avoid exhaustion.
Lifestyle: The crucial importance of sleep and stress management (like that great bedroom temperature tip!).
Symptom-Specific Starter Plans: Get immediate, targeted "quick wins" based on your top symptom this week, whether it's Low Energy, Weight Gain, Anxiety, Hot Flushes, or Poor Sleep.
Download the Blueprint now to understand your body's needs and know exactly where to start feeling better today!
Once you click on FREE DOWNLOAD, go to the cart, and finish the free download purchase from there.
Your Perimenopause Power Blueprint: A guided starting point to help you make sense of your symptoms, understand what’s changing in your body and decide your next steps.
Are you tired of feeling like your brain is wading through treacle? Do you walk into a room and instantly forget why you went there?
Brain fog is one of the most common and frustrating symptoms of perimenopause and menopause but it is not inevitable. It's a real, hormonal symptom that can be managed with the right strategies.
Download this evidence-based guide to understand the root cause of menopausal brain fog and get immediately actionable steps to sharpen your focus and memory.
What's Inside This Free Guide?
This isn't just theory; it's a practical, 10-page blueprint to clear your head:
The Brain-Fog-Hormone Connection: Understand why declining hormones make you feel fuzzy and why it's not a sign of cognitive decline.
Strategy 1: Fuel Your Focus: Discover the crucial Omega-3s, B-vitamins, and Hydration targets needed to support your menopausal brain.
Strategy 2: Move to Clear Your Mind: Learn which types of movement (and how much) are proven to boost cognitive function.
Strategy 3: The Sleep-Brain Reset: The two most important sleep hygiene factors for banishing brain fog—and why your bedroom temperature matters.
Cognitive Compensation Tools: Simple, smart adaptations (like the "Notes Strategy") to use right now when your memory is letting you down.
Quick Win Action Plan: A checklist of small, daily habits you can implement today to feel clearer by tomorrow.
Who is this for?
This guide is essential if you are experiencing:
Difficulty concentrating or focusing.
Forgetfulness or memory lapses.
A feeling of mental 'slowness' or exhaustion.
A desire to manage menopausal symptoms without resorting to quick fixes.
Click " Free Download” which will add the item to your cart in the top right corner of the page, then download your guide for free and start reclaiming your sharp, focused mind today.
The Brain Fog Survival Kit: Practical tools to support focus, memory and mental clarity when brain fog is affecting daily life.
From the blog
New articles, added regularly - real questions from real clients, answered with evidence and care. Here’s what’s most recent.
-
SYMPTOMS
Understand what's happening in your body and why, symptom by symptom.
-
WEIGHT & BODY COMPOSITION
Why menopause changes how and where your body holds weight - and what actually helps.
-
NUTRITION
Food strategies that support your hormones, energy and metabolism through this stage of life.
-
STRENGTH & MOVEMENT
Why resistance training matters more than ever now, and how to get started.
-
SLEEP
Practical ways to address the disrupted, restless nights so many women experience.
-
BRAIN FOG
The science behind menopausal brain fog, and small changes that make a real difference.
-
MENOPAUSE AT WORK
Guidance for managing symptoms and conversations in a working environment.
-
GLP-1 & MENOPAUSE
What GLP-1 medications mean for menopausal weight and health - clearly explained.
-
HEALTHY AGING
Building long-term strength, resilience and wellbeing for the decades ahead.
Looking for something specific?
Search by symptom, topic or keyword to find the right article straight away.
Strength Training on GLP-1s: How to Lose Fat Without Losing Muscle in Menopause
Losing weight on Ozempic or Mounjaro feels incredible - until your strength and muscle start disappearing too. Here’s how to protect your metabolism, bones and confidence with smart strength training while you lose fat.
Why Sticking with Exercise Feels So Hard in Midlife and How to Finally Make It Stick
Feeling exhausted, juggling work, family and menopause symptoms, yet knowing exercise is essential, can make sticking to a routine feel impossible. The real challenge isn’t motivation; it’s building sustainable habits that fit your life. In this post, I explain why adherence is the key to success and share practical strategies to help midlife women make strength training and movement a consistent, energising part of their day.
Overcoming Gym Intimidation: Your Guide to Starting Resistance Training in Menopause
Feeling intimidated by the gym? You’re not alone. Those nerves are just your brain adjusting to something new. Start small, trust yourself and know you belong there! I can help - Phillipa Jacobs-Smith
The Best Strength Exercises for Menopause: Build Muscle, Boost Metabolism, Stay Strong
Strength training is one of the most powerful tools for women in midlife and menopause, helping to protect muscle, boost metabolism and support long-term health. Let me tell you why. Phillipa Jacobs-Smith
The Simplest Way to Build Strength After 40
Discover why strength training is essential during menopause. Support your metabolism, muscles, bones and energy, cardio alone isn’t enough. Phillipa Jacobs-Smith
When you're ready for more than information
Understanding what's happening is an important first step. Knowing how to apply that information to your own life is often the harder part.
If you've reached the point where you're looking for personalised support rather than more information, coaching provides a structured, evidence-informed approach tailored to your goals, your symptoms and your circumstances.
You can explore the coaching options, or book a free Menopause Clarity Call if you'd like to talk things through first.