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.

@DecayedStrumpet @Delatron would you recommend Next Level in a Kindle format, or is it more useful to have it in a paperback? thanks in advance!

I think Kindle would be fine! I have the paperback but I can’t see that it would make much difference.

Interested in this book.

Tbh I eat high protein, lots of plants, whole grains, no alcohol, avoid sugar etc. and I'm still stressed and anxious over external stuff. I am just not as resilient.

The things that help with fat gain are watching calories, strength training to build muscle, and increasing daily steps.

I checked out the Next Level book but am sadly put off by the description that it is for active women. That's aspirational for me. Is it still going to be useful, or am I going to feel like I've left it all too late and I deserve everything I get? I need something that allows for me starting from nothing.

I'm not sure there's a one-size fits all plan.

I think, cortisol is super bad at any age, so stress, historic trauma, anxiety are things that will fuck you. Cortisol re-uptake, any past or present trauma are more significant when menopause hits. It's well worth looking at and addressing.

Beyond that, varied diet.

Like yourself.

Strength.

Yes you can absolutely start from nothing!

The thing is, if you really want to be healthy and remain active post-menopause, you kind of have to lift weights for the bone density and to fall-proof yourself. So the book gives you weights to do...but obviously you start with what you can comfortably lift, even if that's a tiny pink dumbbell.

And if you increase the muscle you're carrying you have a bit more wiggle room on calories without starving yourself - added bonus

There’s some good info (all science based) about adaptogens for stress.

I’ve had good results with Ashwagandha. Holy basil is also good.

The thing I am enjoying about next level is it starts with 3 chapters that explains the science of menopause and what is happening with the hormonal changes. I've already learnt a lot, not least the impact of hormonal changes on the nervous system, cortisol, insulin, the list goes on. And then how the changes in those things caused by the hormonal changes result in how our body makes processes and stores energy.
It's that kind of info that I am finding really empowering.
I also didn't know that we make 3 different types of estrogen and each plays a different role.
It's an easy read with referenced research but in laywomans terms.
And I think in chapter 1 it says it's never too late to make positive changes even postmenopause.
I do recommend it even for non active women, personally.
"Just use more calories than you eat" has never worked for me. I don't eat ready meals and eat plenty of fruit veg and pulses but I do have a more complicated relationship with food and my body (as per a pp childhood and a bit of trauma I am now realising have affected my appetite and 'need' for food from a very early age).
But am now realising that my relatively healthy body is a gift, we've come so far together - and I want to look after it (me!) more than I have previously.
Will listen to the podcast and look at the other book recommendation too x

Big fan of Stacey Sims here. I haven’t read Next Level, I really should, but I read her previous book Roar which had a chapter on menopause. That led me to the podcast and I second @UnaOfStormhold ’s recommendation- Hit Play Not Pause is amazing. It is aimed at “active” women but that is a huge range - the host Selene Yeager is a mountain biker but has recently taken up paddle boarding which is much more serene and always says you can’t underestimate how much good walking can do! But aside from those things, they've done episodes on vaginal health, pelvic floor, cardiac health, anxiety, HRT v no HRT, you name it. It’s EXCELLENT, I have learned so much.
Here’s an example
podcasts.apple.com/gb/podcast/hit-play-not-pause/id1533088916?i=1000643630579