The Menopause Woman’s Guide | Nutrition & Fasting
THE MENOPAUSE WOMAN’S GUIDE
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WOMEN’S HEALTH • NUTRITION • FASTING

THE MENOPAUSE
WOMAN’S GUIDE

A practical guide to hormones, metabolism, nutrition, intermittent fasting and longevity.

Understand the changes of perimenopause and menopause and learn practical, evidence-informed strategies for nutrition, metabolic health, fasting, movement and healthy aging.

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Instant digital access • Read on any device
The Menopause Woman's Guide ebook cover by Dr. Flavia Trajano
Understanding Midlife Physiology

Your body is changing. Your strategy may need to change too.

Perimenopause and menopause can affect sleep, body composition, appetite, energy, mood and metabolic health. Understanding these changes can help you make more informed choices.

HOT FLASHES
DISRUPTED SLEEP
CHANGES IN LIBIDO
ABDOMINAL FAT
BRAIN FOG
MOOD & ENERGY CHANGES
You are not alone — and menopause is not a failure of willpower.
Structured Curriculum

A practical roadmap for the menopause transition

THE MENOPAUSE WOMAN’S GUIDE brings together the essential information you need to better understand menopause and make informed decisions about nutrition, fasting, movement, sleep and long-term health.

01

UNDERSTAND MENOPAUSE

Perimenopause, menopause, symptoms and physiological changes.

02

SUPPORT METABOLIC HEALTH

Body composition, insulin sensitivity and muscle preservation.

03

NUTRITION FOR MIDLIFE

Protein, fiber, micronutrients and Mediterranean-style eating.

04

INTERMITTENT FASTING

Time-restricted eating, progression and safety principles.

05

HEALTHY LONGEVITY

Movement, sleep, stress, bone health and long-term well-being.

10 chapters • Evidence-informed education

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Evidence Over Trends

Nutrition and fasting — without the hype

The guide explains how nutrition and intermittent fasting can fit into a sustainable approach to menopause, while keeping muscle, adequate nutrition and individual health needs in focus.

INTERMITTENT FASTING

12 HOURS

A gentle overnight starting point for many healthy adults.

14 HOURS

A gradual progression when 12 hours is comfortable.

16 HOURS

An experienced time-restricted eating option where protein and overall nutrition still matter.

Longer fasting is not automatically better.

MENOPAUSE NUTRITION

  • Mediterranean-style foods
  • Protein-rich meals
  • Vegetables and fiber
  • Healthy fats
  • Whole-food carbohydrates when appropriate
The goal is not restriction. The goal is a sustainable strategy that supports health, strength and quality of life.
Dr. Flavia Trajano, Nutritionist and Intermittent Fasting Researcher
ABOUT THE AUTHOR

Meet Dr. Flavia Trajano

Nutritionist • Intermittent Fasting Researcher

Dr. Flavia Trajano is a Brazilian nutritionist, specialist and researcher in intermittent fasting. Since 2016, her work has focused on translating science into practical strategies for women seeking better metabolic health, body composition and quality of life.

Her educational work reaches more than one million people through social media and professional programs.

+1 MILLION
People reached
SINCE 2016
Research & education in intermittent fasting
3 LANGUAGES
Portuguese • English • Spanish
Package Overview

What you’ll receive

THE COMPLETE EBOOK

Complete PDF guide.

10 CHAPTERS

Menopause, metabolism, nutrition, hormones, fasting, food, lifestyle and longevity.

PRACTICAL VISUAL GUIDES

Fasting timing and menopause-friendly food examples.

30-DAY FOUNDATION

A simple framework for building sustainable habits one layer at a time.

Instant digital access • Phone • Tablet • Computer

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INSIDE THE GUIDE

Take a look inside

A clear, practical and beautifully designed guide created for women navigating midlife and menopause.

The Menopause Woman's Guide ebook cover by Dr. Flavia Trajano
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Cover

The Menopause Woman's Guide table of contents with 10 chapters
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Table of Contents

Intermittent fasting protocols from The Menopause Woman's Guide
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Fasting Protocols

Foods for menopause guide from The Menopause Woman's Guide
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Foods for Menopause

Understand your body. Support your health. Navigate menopause with confidence.

Get the practical, evidence-informed guide to menopause, nutrition, metabolic health, intermittent fasting and healthy aging.

GET THE MENOPAUSE WOMAN’S GUIDE
Instant digital access • Secure checkout • PDF ebook
Common Questions

Frequently Asked Questions

Is this guide only for women who are already in menopause? ▼
No. The guide covers perimenopause, menopause and postmenopause.
Does the guide include intermittent fasting? ▼
Yes. It covers time-restricted eating, gradual progression, safety principles and advanced fasting concepts.
Can every woman practice intermittent fasting? ▼
No. Fasting is not appropriate for everyone. Individual health history, medications and nutritional status matter.
Can I read the ebook on my phone? ▼
Yes. The ebook is provided as a PDF and can be read on a phone, tablet or computer.

Important Health Information

This guide is educational and does not provide medical diagnosis or individualized treatment. It does not replace care from a physician, registered dietitian nutritionist or another qualified health professional.

Intermittent fasting, supplements and hormone-related treatments may be inappropriate or unsafe for some people. Individual medical history, medications, laboratory findings and nutritional needs should always be considered.

If you have diabetes, use prescription medication, are pregnant or breastfeeding, have a history of an eating disorder, are underweight or frail, or live with kidney, liver or cardiovascular disease, seek individualized medical guidance before fasting or changing supplements.

If symptoms are severe or interfere substantially with daily life, seek appropriate medical evaluation.

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