Is there a menopause diet / health book that will tell me what to eat in peri-menopause?

[Ladybugger]

I've been on HRT for a year now. Some improvement in mood, I get rageful less often, but I feel pretty flat.
I've always been apple shaped, but I've put on even more weight around my middle in the last 6 months, I hate it. My belly hangs over now like a flap.
I'm not completely inactive and I've joined a gym to do a mixture of cardio and strength training.
I'm seeing on Instagram etc that I should be eating way more protein, and I'm sure that as I age my body will need different amounts and types of vitamins, minerals etc.

Is there a book anyone can recommend that explains how I should change my diet with daily menus, etc? I keep seeing that I need x grams of protein at breakfast etc etc but honestly I can't be arsed to sit down and work out what that means I should eat.

Does this book exist? Thanks!
I'm after an actual book not online resources, thanks.

Look at the Zoe website under Library in the menu link and there is a lot about what to eat in midlife and peri meno.

TBH you may be over-thinking it.
It's estimated that we need 1gm of protein per kilo of body weight.
So someone weighing 50kgs needs 50 grams a day.
Other people will insist you need more, but it's debatable.

It's not too hard to have a guesstimate.
For example, you can look up a chicken breast, 2 eggs, half a pint of milk, a portion of salmon, 200gms yoghurt, etc.

I wouldn't focus on vitamins and minerals because if you eat healthily you'll get them anyway. The only advice is to take vitamin D and make sure you get around 700-1000mgs of calcium a day (dairy, pulses, fish, green veg- there are plenty of guides to calcium in foods online.)

You can try this one:
Good Fat is Good for Women: Menopause, by Alison Bright

I think she's advocating high 'good' fat - like the sort found in oily fish, nuts, seeds and avocado (which we should all eat anyway.)
She's not a doctor- she's an osteopath.

I always recommend Next Level by Stacy Sims
It's all about eating and training through menopause, I've found it very useful.

https://zoe.com/learn/perimenopause-diet

Thanks everyone these are all great suggestions, much appreciated.
I'll look on the Zoe website but also at the recommended books.
I know in theory I can work out what protein is in what, but I'm feeling a bit meh and sluggish, plus work, kids, laundry etc etc I've not found the time yet so I suspect I won't!
If I can find a book which gives me some ideas to follow I think that will help to kick start me.

Hi girls. Came across this post. Thanks for posting suggested, recommended books. Useful for me, Peri stage and coming to Menopause. x

@DecayedStrumpet I've looked at Next Level and the reviews look positive - it does say it's aimed at people who train a lot, would it be ok for me if I'm not already an athlete or gym bunny do you think?

I like Dr Berg for advice on diet based on body types.

I've found Annie Deadman's book the Blast plan helpful - and her Instagram page. Tailored for midlife women - she's in her 60s - and very relatable in her advice and experience.

@Ladybugger Next Level gives some examples of how to work around, like, triathlon training or whatever... but has also got stuff suitable for those of us with, er, less ambitious fitness goals!

I love this book. I’m always recommending it.

Are you sure your hrt is the right dose for you?

I'm due a review with the GP about my HRT @Apileofballyhoo so they might change the dose. But I'm generally feeling like I need to take positive action to improve and change my diet and how I exercise, regardless of the HRT. This body has been very good to me so far and now I'm getting older I feel like I should start looking after it better!

I've just bought Next Level, thanks all

Have received Next Level and am 3 chapters in and it's absolutely what I was after! Proper science to help me understand what is actually happening with my hormones and practical advice about what to do. It is relevant for people who are super fit and training for something, but there isn't a huge focus on that and it really is useful for any peri or menopausal woman.
In short, brilliant advice as ever, thanks all x

Im really pleased you’re enjoying it. She really knows her stuff does Dr Stacy Sims. There isn’t much information out there really.

So many studies to do with diet and nutrition, fasting etc are done on men. Like she says women are not small men and we need different research and studies and different advice. Especially when going through the menopause.

If you like Next Level you'll probably enjoy the Hit Play not Pause podcast which is hosted by Selene Yeager who worked with Stacey Sims on some of her books - some really inspiring content.

Cut out processed food
sugar and alcohol and follow a low carb diet it makes a huge difference to mood swings as well as eliminating the spare tyre

The 6 pack revolution is quite extreme but it does suggest a palm sized piece of protien each meal. Try to limit bread / rice pasta type carbs to one meal a day and eat a rainbow of colour in vegetables as well as a variety pulses. And cut out the sugar. Even if your diet isn't restrictive as in a diet these are healthy principles.

I've not heard of Next Level but the posts here suggest it's about exercise.

If you want advice on diet, the best thing you can do is follow the '30 different plants a week' which means you're getting loads of fruit, veg, spices, pulses, grains etc.

Obviously you don't have to follow that religiously, but making conscious changes to avoid ultra processed food and ready meals is a good way to start.

Cut out refined carbs, sugar, alcohol, and eat well for 90% of the time.

I'm always slightly sceptical of books aimed at women in peri because the reality is it's pretty simple to have a healthy diet, do some cardio and resistance exercise.

It's worth a read - exercise is part of it but by no means all.

I'm very happy with the Zoe way of '30 plants' and the science behind that. (Although I am many years post meno anyway and just follow it for overall health.)

It’s not solely about exercise. But it is helpful to know why what worked when you were younger (loads of cardio / light weights) doesn’t when you hit perimenopause and menopause.

I understand people can be sceptical but knowledge is power. There are a whole host of changes that happen to our bodies when we lose oestrogen, progesterone and testosterone.

What often happens when women hit peri is the loss in oestrogen causes us to store fat differently (tummy) we have more cortisol (see fat around tummy). What we used to do to lose weight (diet/exercise more) doesn’t cut it. We need to lift heavy weights to build muscle.

Her advice is really good. She is a fan of actually fuelling your body.

@Ladybugger I know you have a book already but Petronella Ravenshear's Human Being Diet is really easy to digest and works wonders for this age. She's very active on Instagram, great community on there. I've never dieted and found the lifestyle very easy to adopt after the initial 16 days.