RM · Menopause Support

Menopause

Menopause marks a new physiological season — one that deserves nourishment designed for the body you are living in now.

50 recipes

Figs seen through the base of a glass in warm afternoon light

As estrogen remains lower after the menopausal transition, protecting bone, muscle, cardiovascular and metabolic health becomes increasingly important. Changes in body composition, insulin sensitivity, cholesterol, skin, hair, digestion and cognitive health can also change what intentional nourishment looks like.

The RM Menopause collection is built around these priorities. Expect protein-rich meals distributed throughout the day; calcium- and vitamin D-rich foods for bone; omega-3 fats and fiber for cardiovascular health; magnesium, potassium and diverse plants; cruciferous and leafy vegetables; cultured foods; berries and polyphenol-rich plants; and intentional whole-food carbohydrates where they serve the meal.

The emphasis shifts from simply getting through symptoms to supporting the foundations that matter for the decades ahead: bone, muscle, heart, brain, metabolic health. And still — pleasure, beauty and ease.

This is not a diet for becoming smaller. It is nourishment designed to help a woman remain strong, well-nourished and deeply supported through menopause and beyond.

What you'll find inside

Built around menopause priorities.

Each recipe is intentionally built around one or more of these.

Bone + Calcium

Calcium-rich foods alongside protein, magnesium, vitamin K-containing greens and food sources of vitamin D.

Muscle + Protein

Substantial complete protein distributed across breakfast, lunch, dinner and snacks to support preservation of lean mass.

Heart + Fiber

Omega-3-rich seafood, nuts, seeds, vegetables, berries, avocado and other fiber-rich whole foods.

Metabolic + Weight Health

Protein-forward, fiber-rich meals designed for satiety and nutrient density rather than restriction.

Brain + Cognition

Omega-3 fats, choline, berries, cacao, leafy greens, eggs and other nutrient-dense foods.

Gut + Digestion

Cultured foods and diverse sources of fiber to support the intestinal microbiome and digestive health.

Skin + Hair

Adequate protein alongside zinc, selenium, vitamin C, healthy fats and antioxidant-rich plants.

Healthy Aging

Nutrient density, plant diversity and meals that support the systems we increasingly want to protect over time.

The collection

Recipes 01 – 50.

Photography, titles and descriptions are open to everyone. Ingredients, method and nutrition live inside the membership.

RM Golden Mineral Broth Elixir plated for the RM Menopause Support collection
50

RM Golden Mineral Broth Elixir

Tonic · Mineral + Energy Ritual

The final signature tonic in the collection: a warm savory elixir combining mineral broth, tahini, turmeric, ginger, lemon and fresh herbs.

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