Free guides
Evidence you can use.
Six guides covering the nutrients, supplements, and dietary changes most relevant to perimenopause. Every recommendation cited and evidence-graded.
Check my pattern →Nutrition
StrongMagnesium in perimenopause
What form, what dose, and what it will not do.
SleepMoodAnxietyBone health
10 minRead →
Science
StrongCreatine for perimenopause
The 2025 trial that changed the picture for brain fog.
Brain fogCognitionMuscle
12 minRead →
Science
MixedSupplements in perimenopause
Tier 1 through tier 3. Plus what does not work.
Vitamin DOmega-3ProteinCollagen
14 minRead →
Mind and mood
Moderate-StrongNutrition for cognitive symptoms
The nutrients linked to thinking and mood stability.
CreatineMagnesiumOmega-3B vitamins
10 minRead →
Energy and fatigue
Moderate-StrongNutrition for energy and fatigue
Iron, magnesium, B12, vitamin D, and protein.
IronMagnesiumB12Protein
10 minRead →
Sleep and temperature
ModerateNutrition for sleep disruption
Magnesium, tryptophan, and carbohydrate timing.
MagnesiumTryptophanOmega-3
9 minRead →
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