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Menopause and women's health courses, stage by stage

From the first signs of perimenopause to life after menopause: understand the changes, prepare for your doctor's appointment and plan food, movement and work around them.

  • 15 courses
  • Tools in every course
  • Certificate included

Menopause is the point when periods stop for good and pregnancy is no longer possible. According to MedlinePlus and the National Institute on Aging, it most often happens between ages 45 and 55, and the transition before it, perimenopause, usually starts in the 40s. Perimenopause can bring changes to periods, sleep, mood, memory, body temperature and the bladder years before periods end.

Interest in hormone therapy has grown since November 10, 2025, when the FDA began removing the broad boxed warnings about heart disease, breast cancer and probable dementia from menopausal hormone therapy labels. The boxed warning about endometrial cancer remains for systemic estrogen-alone products, and labeling will guide starting therapy within 10 years of menopause onset or before age 60. Our courses explain what this means in plain language so you can have a clearer conversation with your doctor, OB-GYN or pharmacist. They do not recommend any treatment, and no food or supplement in them is presented as a remedy for symptoms.

Practical help runs through each course: symptom trackers that build a picture over several weeks, meal planners built on the 2025–2030 Dietary Guidelines with attention to protein, calcium and vitamin D, strength plans, and scripts for talking to your manager about support at work.

All menopause and women's health courses

Premium

Menopause & Women's Health

Complete Menopause Nutrition Course

Our fullest menopause food course: bone- and heart-friendly eating, a 7-day planner, a label cheat sheet and a 90-day plan to follow.

  • 4 hours 30 min
  • 8 tools
  • 9 modules
$29.99Buy
Focused

Menopause & Women's Health

Perimenopause Nutrition

Everyday eating for the perimenopause years, with trackers to spot your own patterns and a weekly meal planner.

  • 2 hours 20 min
  • 4 tools
  • 8 modules
$22.99Buy
Focused

Menopause & Women's Health

Menopause and Healthy Weight

Realistic midlife habits for food, strength and sleep, with waist and protein trackers and a BMI and waist-to-height calculator.

  • 2 hours
  • 5 tools
  • 7 modules
$22.99Buy
Focused

Menopause & Women's Health

Menopause Meal Planning

Four weeks of easy, balanced midlife meals, with ready shopping lists, a batch-cook routine and recipe cards.

  • 2 hours
  • 4 tools
  • 6 modules
$19.99Buy
Foundation

Menopause & Women's Health

Understanding Perimenopause

The signs of perimenopause in plain English, a cycle and symptom diary and a prep sheet for a useful doctor's visit.

  • 1 hour 10 min
  • 3 tools
  • 6 modules
$16.99Buy
Focused

Menopause & Women's Health

Hot Flashes & Night Sweats: Practical Coping

Practical coping for hot flashes and night sweats: a trigger diary, cooling checklists for home and work and a night-time plan.

  • 2 hours
  • 4 tools
  • 7 modules
$19.99Buy
Focused

Menopause & Women's Health

Menopause, Mood and Anxiety

Understand menopause mood changes, track your own patterns, build a coping plan and know when and where to get support.

  • 2 hours
  • 4 tools
  • 6 modules
$22.99Buy
Focused

Menopause & Women's Health

Menopause Brain Fog and Memory

Practical memory and focus tools for home and work, a brain fog tracker and a clear check for when to talk to your doctor.

  • 1 hour 50 min
  • 4 tools
  • 6 modules
$19.99Buy
Focused

Menopause & Women's Health

Strength Training for Menopause

A safe 8-week strength plan for perimenopause and beyond, with exercise cards and a log that works around your symptoms.

  • 2 hours
  • 4 tools
  • 7 modules
$22.99Buy
Focused

Menopause & Women's Health

Pelvic Floor and Bladder Health in Menopause

Step-by-step Kegel exercises with a 12-week plan, a bladder diary and a practice log, plus clear signs for when to see a doctor.

  • 2 hours
  • 5 tools
  • 6 modules
$19.99Buy
Focused

Menopause & Women's Health

Menopause at Work (for women)

Get through the workday and ask for what you need, with an accommodations request letter, a symptom diary and a manager conversation script.

  • 2 hours
  • 4 tools
  • 6 modules
$22.99Buy
Focused

Menopause & Women's Health

Menopause Awareness for Managers

For managers and HR: a manager checklist, a conversation guide, an accommodations list and a menopause policy starter template.

  • 2 hours
  • 4 tools
  • 6 modules
$24.99Buy

Related topics

Finding your way around the menopause courses

Understanding menopause and your options

Food and weight

Symptoms day to day

Strength and work

What the menopause tools do

  • Symptom trackers and diaries: record hot flashes, mood, sleep, focus or bladder habits over several weeks, then download a summary for your appointment.
  • Doctor's visit and HRT question lists: the questions to ask, written down in advance so nothing is forgotten in a short appointment.
  • Options comparison sheet: an education-only overview of the choices your doctor may discuss.
  • Meal planners and grocery lists: four weeks of balanced, simple meals for midlife.
  • 8-week strength plan and workout log: a progressive plan that can be adjusted on days when symptoms are worse.
  • Support request letter and manager script: a structured way to ask for practical changes at work.

When to see your doctor

Make an appointment with your doctor or OB-GYN if:

  • symptoms are affecting your daily life, work or relationships
  • your periods have become irregular or stopped before age 45, or you have other menopause symptoms at a younger age
  • you have any bleeding after menopause, meaning 12 months or more after your last period
  • your periods become very heavy, or you bleed between periods or after sex

If you have felt low most days for two weeks or more, talk to your doctor. If you are thinking about ending your life, call or text 988, or call 911 if you are in immediate danger.

Menopause courses: your questions

Did the FDA remove the black box warning on HRT?

On November 10, 2025, the FDA began removing the broad boxed warnings on menopausal hormone therapy about cardiovascular disease, breast cancer and probable dementia. The boxed warning about endometrial cancer remains for systemic estrogen-alone products. Your doctor can explain what this means for you.

Will a course tell me whether to take hormone therapy?

No. The courses explain what menopause hormone therapy is, what the official information says about benefits and risks, and the alternatives, so you can decide with your doctor. They do not recommend any treatment.

What is the difference between perimenopause and menopause?

Perimenopause is the transition, often starting in your 40s, when hormone levels change and periods become irregular. Menopause is the point when periods have stopped for good, usually confirmed after 12 months without a period.

Is there a special menopause diet?

There is no official menopause diet in the US. The nutrition courses use the 2025–2030 Dietary Guidelines, with a focus on protein at every meal, calcium-rich foods, vitamin D and limiting highly processed foods, alongside strength training.

Are the courses useful for managers and HR?

Yes. Menopause Awareness for Managers covers supportive conversations, practical workplace changes and a policy starter template. It is not legal advice; check your company's policies and current employment rules.

Can I use the courses if I had an early or surgical menopause?

Much of the everyday content applies, but early and surgical menopause need individual medical advice. Use the trackers and question lists to prepare for appointments with your doctor.

Official sources

More topics

Start with a clear picture

Open the symptom tracker today and record a few weeks before your next appointment.

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