What nobody tells you
about menopause:
food changes everything.
A practical, no-nonsense nutrition guide for every woman
navigating perimenopause and menopause.
Managing Menopause
Through Food
⭐⭐⭐⭐⭐ “I wish I had known this years ago. Everything Tracey says makes total sense.” – Claire, 47
The symptoms are real.
And they are manageable.
But nobody sits down and tells you that what you eat every day directly influences how you feel. Until now.
Hot flushes at the worst moments
In meetings, in the classroom, in the middle of the night. Triggered by blood sugar spikes, caffeine and alcohol – all directly manageable through diet.
Weight gain you cannot shift
Especially around the middle. You have not changed what you eat but your body has changed how it responds. Hormones drive fat storage – and food changes hormones.
Exhaustion and broken sleep
Progesterone decline disrupts sleep long before your periods change. Magnesium, caffeine timing and blood sugar stability are more powerful than you have been told.
Brain fog and forgetting things
Oestrogen directly affects cognitive function. Omega-3 fats, B vitamins and iron are critical for brain health at this stage – and most women are deficient in all three.
Anxiety, low mood and irritability
Oestrogen decline reduces serotonin. The gut-brain connection means a diverse, plant-rich diet directly supports mood in ways that are measurable and real.
Joint pain and inflammation
Oestrogen is anti-inflammatory. As it declines, inflammation rises. An anti-inflammatory diet is not optional at this stage – it is essential.
Your symptoms are real.
And every single one of them is influenced by what you eat.
Practical. Honest.
Built for real life.
This is not a restrictive diet plan. It is the information you should have been given years ago – about what your body needs at this stage and exactly how to give it that.
Everything you need
in one place.
Your Symptoms Explained
What is actually happening hormonally – and the nutritional connection to every major symptom.
The 7 Rules
The non-negotiable foundations – including why phytoestrogens, protein and gut health matter so much at this stage.
The Best Foods
14 foods with exactly why each one matters for menopause – from flaxseed and edamame to oily fish and dark chocolate.
What to Reduce
The 8 biggest symptom triggers – including ones that will genuinely surprise you.
10 Hormone-Supporting Breakfasts
Including the daily flaxseed oats, tofu scramble and sardines on rye – all quick, all high protein.
10 Hormone-Supporting Lunches
Salmon and edamame bowls, lentil salads, mackerel and walnut – all under 15 minutes.
10 Hormone-Supporting Dinners
All under 20 minutes. All anti-inflammatory. Including chickpea curry, tofu stir fry and sardine pasta.
Supplement Guide
Magnesium glycinate, vitamin D3, omega-3, B complex – with dosages and what to look for. Plus a link to Tracey’s recommended brands.
Plant-Based Options Throughout
Marked with 🌱 throughout every section. No separate version needed.
Real Talk
An honest, warm closing section about what this transition actually means – and what is possible on the other side of it.
30 hormone-supporting recipes included
Breakfasts, lunches and dinners – with plant-based options throughout every section
Tracey Warren
Perimenopause and menopause are two of the most significant hormonal transitions a woman goes through. In my work with clients, I see the same pattern repeatedly – women who are struggling, who have been told it is just hormones, and who have no idea that what they eat every day could make such a profound difference.
Most nutrition advice at this stage focuses on weight loss. This guide focuses on something far more important: helping you feel well again.
“Your symptoms are real. Your experience is valid. And the changes you can make through food are more powerful than you have been told. This guide is the conversation I have with every client at the start of our work together.”
Real results from real women
This guide is for you if…
✓ This IS for you if:
- You are in perimenopause or menopause
- You suspect you might be perimenopausal
- You are plant-based or want more plant-based options
- You want practical, science-backed advice without the overwhelm
- You are tired of being told it is just something to put up with
- You want to feel better without a complicated protocol
✗ This is NOT for you if:
- You want a strict calorie counting or diet plan
- You are looking for a quick fix with zero effort
- You want medical advice or a HRT guide
- You want complex supplement protocols and lab testing
Frequently asked
Get Managing Menopause
Through Food Today
Practical. Honest. Built around the reality of what your body needs right now.
Questions? Get in touch here