Finally understand your body — and feel like yourself again
Menopause Foundations is a science-backed, step-by-step program that cuts through the noise and gives you a clear, personalised plan — using nutrition, sleep, and lifestyle strategies that are built for exactly where you are right now.
You don't need more willpower — you need a plan that's actually built for where you are right now.
— Jenn Fast
What you'll learn
What you'll be able to do
- Understand the hormonal and metabolic changes driving your menopause symptoms — and why none of them are your fault
- Apply nutrition strategies specifically designed to support changing hormones, stabilise energy, and manage weight during menopause
- Implement evidence-based sleep hygiene routines that reduce night waking, hot flashes, and next-day fatigue
- Use targeted lifestyle levers — stress, movement, gut health, and hydration — to meaningfully reduce your most frustrating symptoms
- Build sustainable daily habits using step-by-step frameworks designed to hold up when real life gets in the way
- Track your progress with simple templates so you always know what's working and can adjust your plan with confidence
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 25 lessons
Understanding Your Body in Transition
Covers the hormonal and metabolic shifts behind menopause symptoms so you can replace confusion and self-blame with clarity and confidence.
- 1.1What Is Actually Happening in Your BodyIncluded
- 1.2The Hormone-Metabolism ConnectionIncluded
- 1.3Mapping Your Menopause StageIncluded
- 1.4Why Nothing Seems to Be Working AnymoreIncluded
Nutrition That Works With Your Hormones
Delivers science-backed eating frameworks designed specifically for the hormonal and metabolic changes of menopause — not generic clean-eating advice.
- 2.1The Menopause Nutrition FrameworkIncluded
- 2.2Protein, Muscle, and Metabolic HealthIncluded
- 2.3Blood Sugar Balance and Energy StabilityIncluded
- 2.4Foods That Support Hormones — and Foods That Work Against ThemIncluded
- 2.5Building a Plate That Works for Real LifeIncluded
Protecting and Improving Your Sleep
Provides evidence-based strategies for the sleep disruptions — night sweats, waking, and unrefreshing rest — most common in menopause.
- 3.1Why Menopause Steals Your SleepIncluded
- 3.2Your Sleep Environment and Evening RoutineIncluded
- 3.3Food, Caffeine, and Alcohol — The Sleep ConnectionIncluded
- 3.4Stress, Cortisol, and the 3 a.m. Wake-UpIncluded
The Lifestyle Levers That Move the Needle
Targets the four high-impact lifestyle factors — stress, movement, gut health, and hydration — that most powerfully influence menopause symptoms and overall wellbeing.
- 4.1Stress and Hormones — Why This Matters More NowIncluded
- 4.2Movement for This Season of LifeIncluded
- 4.3Gut Health, Estrogen, and the EstrobolomeIncluded
- 4.4Hydration and Its Overlooked Role in SymptomsIncluded
Building Habits That Actually Stick
Equips you with practical, real-life habit frameworks so the changes you make during this program become lasting second nature.
- 5.1Why Willpower Isn't the ProblemIncluded
- 5.2The Tiny Shift MethodIncluded
- 5.3Building Your Personal Menopause RoutineIncluded
- 5.4Navigating Setbacks Without Starting OverIncluded
Tracking Progress and Adjusting Your Plan
Gives you the simple tracking tools and decision-making frameworks you need to see what's working, spot what isn't, and confidently course-correct.
- 6.1What to Track — and What to IgnoreIncluded
- 6.2Using Your Progress TemplatesIncluded
- 6.3Reading Your Results and AdjustingIncluded
- 6.4Your 12-Week Self-Care Checklist in ActionIncluded
Who it's for
Is this you?
The frustrated self-researcher
She's read everything and tried everything, and she needs one clear, credible framework to make sense of it all.
The sleep-deprived night waker
She's exhausted from 3 a.m. wake-ups and hot flashes that are wrecking her days, and she wants real strategies — not another sleep app.
The weight-gain-confused woman
She hasn't changed her habits but her body has, and she wants to understand the hormone-metabolism link before she tries another diet.
The newly postmenopausal woman
She's officially through the transition but still has symptoms and wants a sustainable plan for protecting her health in this next chapter.
The early perimenopause discoverer
She's in her early 40s, noticing subtle changes, and wants to get ahead of the transition with the right foundations now.
The busy professional putting herself last
She's managing a full life and finally ready to prioritise her own wellbeing with habits that are practical enough to actually fit her schedule.
Questions
Frequently asked
Your teacher
A note from your teacher
Jenn Fast
If you've landed here, I'm guessing you're exhausted — not just physically, but from the sheer effort of trying to figure out what's happening to your body while everyone around you either dismisses your symptoms or hands you another conflicting piece of advice.
I hear that. And I want you to know: everything you're experiencing makes complete biological sense. The sleep disruption, the weight changes, the brain fog, the energy crashes — these aren't signs that you're doing something wrong or that your best years are behind you. They're signs of a significant hormonal transition that deserves a proper, evidence-based response. Not a generic plan designed for a 25-year-old. A plan designed for you, right now.
As a registered dietitian, I've worked with women navigating this exact season of life — women who are sharp, capable, and deeply frustrated that nothing they've tried seems to be working anymore. What I've found, over and over again, is that the missing piece isn't effort. It's understanding. When you understand what's actually happening in your hormones and metabolism — and why your body is responding differently than it used to — everything else starts to click. The nutrition changes feel logical, not punishing. The sleep strategies make sense. The habits actually stick.
That's what I built Menopause Foundations to deliver. We start by mapping exactly where you are in your transition and what's driving your specific symptoms. Then we move through nutrition that works with your changing hormones (not against them), sleep strategies rooted in the physiology of why menopause disrupts rest, and the lifestyle factors — stress, movement, gut health, hydration — that most programmes skip entirely. We finish by building your personal routine and giving you the tools to track, adjust, and keep going long after the programme ends.
I won't promise you a miracle. I will promise you clarity, a practical framework you can live with, and the confidence that comes from finally understanding your own body. That's worth a great deal — and it's exactly what this programme is designed to give you.
If you're ready to stop guessing and start working with your biology, I'd love to see you inside.
— Jenn Fast
Start your journey today
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- 6 modules, 25 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed