FREE MENOPAUSE GUIDE · FOR WOMEN 45+
Menopause Basics.
A free menopause guide for women 45+, written by a Swiss-trained nutritionist. Understand what your body is going through, and how nutrition, movement, and small daily habits can support you through it.
Inside the free menopause guide
Ten short sections, designed to be read in one sitting — or revisited over a week.
- What menopause actually is, and the three phases (perimenopause, menopause, post-menopause)
- The most common physical and emotional changes — and why they happen
- Nutrition supports: mineralisation, protein, hydration, the key micronutrients to know about
- Lifestyle supports: movement, sleep, alcohol, breathing
- A daily wellness checklist you can actually use
- A short word from me on how I think about this work
No diet plans. No supplement protocols. No alarmist headlines. Just clear, grounded information you can act on — or take to your doctor.
Who this is for
This guide is for you if:
- You’re somewhere between your mid-40s and your mid-60s and noticing changes — energy, sleep, weight, mood, cycles — and want to understand what’s happening
- You’ve been told “it’s just menopause” and want something more useful than that
- You’re looking for a starting point — not a programme — that helps you make sense of this stage
- You want evidence-based, unhurried, no-nonsense information from someone trained in nutrition science
If you’re already deep into perimenopause and want one-to-one support, the next step is a first consultation — see the link at the end of the guide.
About the author
Who wrote this
I’m Astrid Krauser, a Swiss-trained nutritionist based in Dubai. I work with women through perimenopause, menopause, and the decades that follow — in person across the UAE and online with clients across Europe.
My training was in Geneva, at École TCMA, where nutrition is taught as a serious clinical discipline. My practice is recognised under Geneva’s cantonal framework for complementary therapy practitioners. I write a weekly Friday newsletter on Substack for women 45+ — practical, evidence-based, unhurried.
If you’d like to read more before downloading, the About page tells the longer story.
Ready when you are
Two ways to start.
Download the guide
The full Menopause Basics PDF — ten short sections you can read in twenty minutes.
Or read the weekly letter
If you’d rather start with something shorter, the Friday newsletter is the easiest way to see how I think and write. Free.