Take charge of your health & symptoms now that you're in perimenopause and menopause
From beloved nutritionist, 7X published menopause researcher, and TikTok sensation Andrea Donsky comes a fresh and relatable take on perimenopause and menopause, offering practical and research-based nutrition and lifestyle tips for women in this stage of life.
A must read for women struggling with or anticipating the hormonal changes of aging. Nourishing Menopause provides clear and practical information to guide you through what can be a challenging time.
~ Dr. Fay Weisberg, MD, Gynecologist and Reproductive Endocrinologist, Clinic Director of First Steps Fertility and FemRenew
A Personal Note from Andrea
If you’re here, you probably already know you’re in perimenopause or menopause. Or maybe you’re not completely sure, but you know your body has changed. Something feels different, and you’re trying to understand what’s happening.
You may have started noticing changes in your body. Changes in your sleep, your energy, your weight, your mood, your focus, or simply in how you feel day to day.
You may be wondering why it feels this way. Why your body responds differently now. Why the things that used to work no longer do.
Or maybe you feel well overall, and you want to understand what’s happening inside your body so you can continue to support your health and feel your best in the years ahead.
I was in that same place.
Even with my background in nutrition and wellness, I wasn’t prepared for my own menopause journey. I didn’t fully understand what was happening or what my body needed from me. I had to relearn, research, and adjust in ways I never expected.
This book is the result of that journey.
I wrote it to help you understand your body and how to support it through this phase of life. It brings together my research, my professional experience, and what I learned personally, so you have information you can trust and apply to your own life.
Whether you’re struggling with symptoms or simply want to take care of yourself and thrive, my hope is that this book helps you feel informed, supported, and confident in your body.
With love,
Andrea xo
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Why Buy Nourishing Menopause:
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Understand what is really happening to your body. Menopause can feel confusing, unpredictable, and overwhelming. This book explains the hormonal, neurological, and metabolic changes in easy-to-understand language so you can finally connect the dots and make sense of your symptoms.
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Discover why you feel the way you do and what you can do about it. From brain fog and anxiety to weight gain, sleep disruption, and low energy, you will learn the root causes behind your symptoms and how nutrition and lifestyle changes can help support your body.
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Learn powerful nutrition strategies designed specifically for perimenopause and menopause. What worked in your thirties and forties may no longer work now. This book teaches you how to nourish your body in this new phase so you can support your hormones, metabolism, brain, and long term health.
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Follow a clear, science backed roadmap to feel better. Instead of guessing or trying random solutions, you will gain practical, evidence informed strategies you can implement step by step to improve how you feel.
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Feel validated and know you are not alone. Many women feel dismissed, unheard, or unprepared for perimenopause and menopause. This book helps you understand that your symptoms are real, common, and worthy of support and attention.
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Benefit from insights based on published menopause research. This book includes findings from large scale surveys and published research, giving you access to information that helps you better understand your experience and your options.
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Improve your energy, focus, sleep, and overall quality of life. Learn how small, targeted changes can make a meaningful difference in how you feel physically, mentally, and emotionally.
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Feel more confident advocating for your health. When you understand your body, you can have more informed conversations with your doctor(s) and healthcare provider(s) and make decisions that are right for you.
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Step into your next chapter feeling empowered, strong, and supported. Instead of fearing menopause, you will begin to see it as a new chapter where you can feel strong, informed, and confident in your body again. This book gives you the knowledge and confidence to speak up for yourself, ask the right questions, and make decisions that truly support your body.
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Nourish Your Body and Mind. Whether you’re just starting to notice changes or are years past your last period, this book meets you where you are and empowers you to thrive. Learn how to use food to boost your energy, improve your mood, and support your skin, hair, and overall well-being during this life stage.
Praise for Nourishing Menopause
Feedback from experts I trust who read an advance copy
"For too long, women have been left without a manual for their own bodies during midlife. Andrea Donsky has finally written it. Nourishing Menopause is a brilliant, research-backed guide that covers everything from the 'why' behind your symptoms to the exact nutritional and lifestyle shifts needed to feel like yourself again. With over 103 identified signs and symptoms, Andrea validates the lived experiences of millions of women who have felt gaslit or dismissed. This book provides the vocabulary and the data needed to speak up for yourself and demand the care you deserve. And for practitioners, she breaks down the cause of symptoms in an easily digestible form so we can explain to our patients (and understand ourselves) what is causing some of the less common symptoms. This book will be a great reference for my patient.s"
"The message that a woman’s biology just plain stops working after menopause is an unfortunate legacy of the idea that reproduction is our primary purpose. Andrea Donsky boldly and beautifully dismantles that narrative. Nourishing Menopause empowers women to shut out the fear-based messages around aging and decline and instead embrace menopause as a phase of life we can actively prepare for and enjoy. Until just a few generations ago, only a small minority of women ever lived long enough to enjoy. This book belongs on the shelf of every woman who wants to age with unapologetic power. ~"
"Andrea Donsky has written the book I wish existed years ago. Nourishing Menopause is evidence-based, accessible, and refreshingly real. Andrea pulls from the same powerhouse resources I trust, yet delivers the science in a way any woman can understand without feeling overwhelmed or talked down to. What makes this book so special is Andrea herself. She blends rigorous research with her personal experience, hard-earned wisdom, and the insights of the many clinicians and experts she’s interviewed over the years. You feel seen, understood, and never alone, like you’re learning from a friend who has walked the walk. The practical steps are a breath of fresh air, nothing extreme or unreachable. Andrea takes you through nutrition, gut health, sleep, digestion, stress, movement, and so more. And the best part that really makes it stand out, is that it is all through a menopause lens so women finally get advice tailored to this stage of life instead of generic “one-size-fits-none” health tips. As a gerontologist and menopause educator who spends every day listening to women’s struggles, I can say Andrea hits every major concern women repeatedly share with me. She addresses their fears, their confusion, and their frustration, and gives them a roadmap forward that is compassionate, doable, and empowering. This is my new menopause bible. It’s the book I would have written myself, and I don’t disagree with a single page. Andrea understands our community, our challenges, and our potential. Every woman in midlife needs this book whether she’s in the thick of symptoms or just wants to thrive."
"Andrea Donsky has achieved no mean feat: writing the most well-rounded book on how to handle perimenopause and menopause to hit the market. She understands this is a multi-level transition and supporting it requires a range of approaches. I love how deeply this book dives into symptoms – Andrea is a leader in this area of research after all – along with gut health, food as medicine, our nervous system, our sense of self and our relationships too. Her depth of knowledge crosses spectrums and divides, and that is no mean feat in today's polarized wellness climate. I had a much better understanding of how my own body works after reading it – and I thought I was pretty knowledgeable! Even the title of this book, and the intentional use of the word nourishing, are an invitation for people who have been struggling to exhale and know they are in very good hands."
"Andrea Donsky is one of my most trusted super friends and a true go-to expert when it comes to understanding the powerful relationship between food, gut health, and the perimenopause and menopause journey. In Nourishing Menopause, she thoughtfully connects the dots between what we eat, how our bodies change, and what we truly need to feel nourished, supported, and empowered during this stage of life. Andrea brings together personal experience, extensive research, and practical application in a way that is both approachable and deeply impactful. She has a unique ability to translate complex nutritional science into actionable strategies that help women fuel their bodies intentionally and function at their optimal level, not just cope with midlife changes. As a vocal and respected advocate for perimenopausal and menopausal women, Andrea is consistently sought out to speak on the role nutrition and lifestyle plays in symptom management. Her work, including supplements she has carefully formulated for this phase of life, reflects a rare blend of compassion, curiosity, and professional expertise. This book is an invaluable resource for women seeking clarity and confidence in their own health journey, and an equally powerful tool for practitioners who want a deeper, nutrition-focused understanding to better support their perimenopausal and menopausal patients."
"Andrea’s book is a gift to women in the menopause transition. The often tidal waves of symptoms, emotions and uncertainty can make it difficult to see the way through. Nourishing Menopause gives us the knowledge and the tools to successfully make our way through the most significant physical, mental and psychological transitions of a woman’s life. Andrea shares her wisdom, borne from decades of working with women in the menopause space. I had a deep sigh of relief while reading Nourishing Menopause too - we are finally acknowledging the role of the brain in perimenopause. Including information about the brain and nervous system portends a new era in women’s health at midlife. We needed this and it arrives not a moment too soon! Buy an extra copy to share with your bestie, your boss, and your doctor."
"Andrea Donsky’s Nourishing Menopause is THE book I wish every woman had. It meets you with compassion and a clear “you are not alone” message, while offering practical, science informed, balanced nutrition and lifestyle support for women 40 plus. The way the book is organised helps an often chaotic time feel more manageable, starting with symptoms and then walking you through the areas that can really make a difference in how you feel, like digestion, weight, stress, sleep, nutrition, mindset and movement. What sets this book apart is Andrea’s original published research, her deep understanding of nutrition, her long history in health and wellness, and most importantly, her lived experience of going through perimenopause and menopause herself. Andrea has a unique ability to translate research and expert guidance through storytelling into steps that feel doable in real life."
"What makes this book so impactful is the way Andrea blends her own lived experience with extensive research and a deep understanding of nutrition. Her passion for educating and supporting women is evident throughout, making complex information feel approachable and empowering. I was fascinated by the connections between everyday symptoms and menopause. This is powerful knowledge that can truly change how women care for themselves. This book gives women confidence, clarity, and practical tools to nourish their bodies during this important life stage. It is a must-read!"
"Perimenopause can last over a decade, and no one should navigate it without a roadmap. From hot flashes to hidden anxiety, the complaints I hear daily as a Licensed Naturopathic Doctor and Menopause Specialist, are covered in this single, accessible book. Nourishing Menopause offers evidence-based fixes that start on the plate, balanced with movement and recovery tools that fit real life. Andrea’s tone is hopeful yet honest, detailed, and doable, connecting hormone shifts to everyday body changes so women understand the why behind every step. Whether you’re 42 and cycling irregularly or 58 and years past your last period, this guide meets you where you are and hands back control over symptoms too often dismissed. I would place this book in the hands of every forty-plus patient, and every clinician who needs this education, because it turns confusion into clarity and passive suffering into active strategy."
"Every woman in perimenopause and menopause would benefit from having this book on her nightstand. It takes the confusion and fear out of hormonal change and replaces them with clarity, compassion, and practical tools. From nutrition and lifestyle strategies to the often-overlooked gut–hormone connection that so many women are never told about, this book empowers women with the knowledge they need to take charge of their health."
"Too many women are told that menopause symptoms are ‘just something to live with.’ Nourishing Menopause changes that narrative. Andrea Donsky reframes menopause from something to endure into an opportunity to truly nourish yourself, connecting symptoms to evidence-based nutrition and lifestyle solutions. This book helps women feel seen, understood, and empowered with tools that make a real difference, physically, mentally, and emotionally."
"Andrea Donsky’s Nourishing Menopause is a gift to women everywhere. Andrea marries heart with hard data, exploding myths like “hot flashes are the whole story” and revealing the real, nuanced spectrum of symptoms women live with. I love her relentless curiosity, the scale of her community research, and her practical, food‑first solutions that align beautifully with my own integrative approach. This book gives women language, validation, and step‑by‑step support to feel seen, informed, and empowered through perimenopause and menopause. If you want compassionate guidance backed by evidence and real‑world wisdom, start here."
"Andrea Donsky’s transformational book, Nourishing Menopause, feels deeply personal. As a nutritionist, it has transformed the way I support women, and as a woman in menopause, it has helped me truly understand and validate my own experience. This eye-opening guide gives words and clarity to symptoms many women don’t even realize are symptoms, and is a must-read for every woman over 40."
"A thoughtful, evidence‑based guide that cuts through confusion and gives women the tools they need to support their health during perimenopause and menopause. It’s a resource you need on your bookshelf!"
"Andrea has created a comprehensive guide that meets women exactly where they are, with clear science, grounded wisdom, and the kind of reassurance that comes from someone who has walked this path herself. This book offers a practical way forward so women feel informed and confident in their own bodies again."
"Women, the CEOs of family healthcare, are left without real answers during one of the most significant transitions of their lives. This book fills that void with a guide that is not only current and evidence based, but genuinely empowering. At the intersection of functional medicine and genomics, I have seen firsthand how profoundly unique each woman’s biology is. Their hormone pathways, metabolic signatures, stress responses, and detoxification capacities differ in ways that make a one-size-fits-all approach ineffective. It is no surprise that Andrea’s research uncovered well over one hundred possible menopausal symptoms given no two women experience this transition the same way. Menopause is a rite of passage, not a disease. Humans have only lived reliably beyond their fertile years for a comparatively brief moment in evolutionary time, and for most of human history, women did not need to “manage menopause”. Now that they do, women deserve clear, compassionate, and scientifically accurate guidance. Nourishing Menopause delivers that. This book is a modern roadmap for all women and a vital resource for the partners and clinicians who support them. Nourishing Menopause is the guide we have been waiting for. If you want to understand perimenopause and menopause, just turn the page!"
"Menopause isn’t a decline—it’s a physiological transition that demands better science and smarter support. This book delivers both, where the research-backed breakdown of perimenopausal and menopausal symptoms validates what so many women experience but are often told to dismiss. It’s a powerful resource for patients seeking clarity and for practitioners who want a comprehensive, systems based framework to guide women through midlife with confidence."
