Hormone Havoc: A Science-Backed Protocol for Perimenopause and Menopause: Sleep Better. Think Better. Feel Better. – The Essential Doctor's Guide to Gut Health and Hormone Balance

Amy Shah, MD, presents a nutritional, science-based protocol for managing perimenopause and menopause symptoms including hot flashes, mood swings, anxiety, weight gain, and brain fog. The book explains how hormonal shifts during perimenopause—which can begin in the late 30s—affect the immune system, gut, and metabolism. Dr. Shah's approach centers on targeted nutrition to support hormonal balance and gut health. The core protocol, called 30-30-3, recommends 30 grams of protein in your first meal, 30 grams of fiber daily, and 3 probiotic foods to balance the microbiome. This nutritional strategy aims to reduce menopause symptoms and lower the risk of heart disease, depression, and osteoporosis. The book combines the dietary protocol with circadian fasting and lifestyle strategies, and includes 20 recipes. It serves as a comprehensive guide to managing health during perimenopause and menopause.