By: Mike Geary, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may have heard in the news in the last couple years that “carnivore diets” have been growing in popularity, and have some surprisingly powerful health benefits that often shock a lot of people, since this way of eating is so contrary to what you hear in the mass media.

In fact, you may have even heard that the famous Joe Rogan (comedian and most popular podcast host in the world) tried a full month of a carnivore diet last year in 2020 and said it was the “best he’s ever felt” while also losing 12lbs of body fat and losing his love handles that he could never get rid of previously. He also reported that his energy was perfectly stable for the month that he ate carnivore. He felt so good eating an all-meat diet that he did it for 30 days again this past January, and reported similar results again.

As you read today’s newsletter, I’d encourage you to be open minded and realize that most “gurus” out there that you hear from in the media actually don’t have much depth of nutrition education, and most powerful food companies that sell ultra-processed “plant based” junk food actually have a lot of influence on spreading propaganda trying to blame all health problems on meat, eggs, and other healthy animal foods because they know that you’ll buy more highly profitable “plant-based” junk food if you eat less animal food.

But when you dig into the real science, and explore it with an open mind, you actually find that most information about nutrition that’s preached in the mainstream isn’t necessarily correct, and I’ll explain some of my findings in this email.

If you’ve never heard of the “carnivore diet”, it’s basically a way of eating that focuses either entirely or mostly on healthy meat, fish, and eggs, while avoiding most plant-foods, or choosing only small amounts of plant foods based on a scale of plant toxicity… for example, with leafy greens, nightshades, grains, and beans being the most toxic plant foods, and fruits generally being the least toxic types of plant foods (I’ll explain more on that concept of plant toxicity levels in a bit)…

I’ve been intensely studying the science of carnivore and carnivore-ish (animal-based) diets for several years now, and have been fascinated by the impressive health benefits that thousands of people are getting from this way of eating. However, as with any way of eating, there are some types of people that get a lot more benefits than others.

The biggest categories of people that seem to benefit the most from animal-based diets are people with these conditions…

1. Autoimmune conditions — a very high percentage of people with autoimmunity see a dramatic reduction in symptoms, and many times, and full resolution of symptoms by following either a carnivore diet or a mostly carnivore diet that contains only the simplest and least toxic plants. For autoimmunity, it’s basically the most efficient type of elimination diet, since there’s so many types of plants that trigger autoimmune symptoms.

It’s fairly common for people with autoimmune conditions to get triggered by plant foods such as gluten-containing grains, beans (very high in lectins), nightshades (tomatoes, peppers, eggplant, and white potatoes), oxalates from leafy greens, and other problematic compounds in plants.

2. Gut/digestion issues — since excessive fiber and excessive plant-based antinutrients and plant toxins can worsen digestive conditions, a mostly meat diet can actually be really healing for the digestive system in a lot of people, even though that statement surprises most people. Even the world-renowned digestive doctor Dr. Michael Ruscio stated in an interview that somewhere around 60% or more of his patients need less fiber, not more. Too much fiber can cause overgrowths of certain types of bacteria that can cause more digestive distress. Too much fiber can also irritate the digestive tract in a lot of people as well.

I personally know a LOT of people that are using carnivore diets and experiencing dramatically improved digestion. I also know several people with Crohn’s disease where carnivore is the only thing that has worked for them to control their Crohn’s, and they had tried everything before that. It won’t work for everyone, and most conventional doctors have never even heard of carnivore diets, so don’t expect your doctor to know anything about it if you ask. In fact, most conventional doctors (I’d say 95% of them) don’t know much at all about nutrition since there’s almost zero nutrition education in medical school. So the only MDs that know a lot about nutrition are usually just the small percentage of them that are self taught.

3. Diabetes and obesity — although carbs aren’t “bad” necessarily, especially for metabolically healthy people or people that do intense exercise, low-carb diets (including carnivore type low-carb diets) can be particularly powerful for at least some time frame for getting type 2 diabetics back to normal blood sugar and insulin functioning in the body. If you’re diabetic or pre-diabetic, I’d highly recommend reading this natural method for reversing Diabetes here.

Also, weight loss gets pretty darn easy when you’re eating almost entirely meat, because meat is the single most satiating food you can eat, and it’s basically impossible to overeat on calories with a meat-only or mostly meat diet. Think about how hard it is to overeat on steak. You just simply stop when you’re full. But think how easy it is to overeat on mac n cheese, cereal, bagels, bread, pizza, ice cream, and other carb/fat combos that are highly addicting. I know personally when I have pizza, bread, or pasta in front of me, I can’t stop eating it because it’s so addictive, and I end up over-stuffing myself with thousands of excess calories. But with a juicy grass-fed steak, I just eat until I’m satisfied and then naturally stop.

As for me personally, I’ve done about an 85-90% carnivore diet for about 3 years now (I’d call it animal-based, with only carefully selected plants such as fruit that I know does well with my body)… For me, this has been the absolute easiest and best diet for me, and I’ve never felt so good. My digestion is basically almost perfect since cutting out most veggies, beans, nightshades, etc., and my energy and body composition have improved as well. And my bloodwork has been nearly perfect too for these last few years on a mostly meat-based diet.

And no, despite the false belief by outdated doctors and the mainstream media that cholesterol causes heart disease, nothing could be further from the truth… in fact, the biggest causes of heart disease are actually plant foods like vegetable oils and sugar, but NOT meat. Meat, fish, and eggs actually contain important nutrients that can help prevent heart disease, such as vitamin K2, carnosine, carnitine, DHA/EPA, stearic acid, etc.

As for what I personally eat… I eat mostly red meat almost every day (grass fed beef, bison, lamb, and yak), fish and shellfish a couple times a week, eggs, and the only plants I eat are small amounts of squash, sweet potatoes, carrots, avocado, cucumbers, coffee, wine, and sweet fruit only during the local fruit season, but not during winter. I also enjoy a small spoonful of honey a few days a week as a dessert replacement.

I personally choose to avoid chicken and pork mostly, since they have about 10x the inflammatory omega6 content of red meat (red meat only contains 2-3% omega6, while chicken and pork contain about 15-20%, since chicken and pork are fed almost entirely grains and soy, whereas red meat like beef, lamb and bison eats mostly grass and forage for the majority of their lives)… I explain in more detail why RED meat is healthier than chicken or pork in this article, and also why red meat is more environmentally sustainable too, which surprises most people.

The best diet change I ever made that had the biggest impact on improving my health was cutting out most veggies and beans over the last 3-4 years. I actually intentionally avoid almost all veggies and beans now, and this had the most dramatic improvement on how I’ve felt on a daily basis.

I personally don’t think veggies are an ancestrally consistent food source for humans, and a study of over 300 hunter-gatherer tribes showed that the average diets of hunter-gatherers around the world was about 80-85% meat, fish, and fruit, and the other 15% was basically small amounts of nuts and roots… But hunter gatherers really didn’t eat much of what we’d call “vegetables” in our modern day food supply. Leaves and stems were only 1% of the average hunter-gatherer diet, even in tropical areas.

After all, 99% of leaves in the wild are toxic, and why would hunter-gatherers have wasted time and energy gathering something that has no calories…it just makes no logical sense. The majority of plant foods our ancestors ate was actually fruit mostly (the only part of the plant that wants to be eaten so we can spread the trees seed elsewhere), along with a little bit of nuts and roots, since those are the more calorically-dense plants that would have made sense to gather.

I also think that about 50% of vegetables are actually harmful to a lot of people based on genetics and other health conditions… For example, brassica veggies can be bad for people with thyroid conditions, nightshade veggies can be bad for people with arthritis, leafy greens can cause oxalate issues such as kidney stones, and certain other vegetables can often worsen digestive issues. So as you can see, veggies can often have more detriments than benefits.

Another thing I have noticed over the years is that the majority of men in general seem to do fantastic on carnivore or mostly carnivore diets, whereas women seem to be more 50/50... some women feel amazing on carnivore, and other women feel the need for more fiber and more plant foods in general. This is actually ancestrally consistent too, since hunter-gatherers generally had the men as the main hunters and the women more frequently as gatherers, and the men had access to more frequent meat than the women in a lot of these tribes. So it’s possible that men are built for a slightly higher protein diet than women as a generalization.

Another good example is my friend Dr Paul Saladino, who wrote the popular book The Carnivore Code… he’s been mostly carnivore for 3 years now too, and eats nothing but meat, organs, honey, and a small amount of fruit, and the guy is one of the healthiest people I know, whereas when he was vegan I think 6 or 7 years ago, he destroyed his health eating that way.

Lastly, I’d recommend people have an open mind when researching things like carnivore vs plant-based diets, as there’s a LOT of closed-mindedness from the plant-based community to even consider or research anything other than what the biased information they currently believe. I’ve come to the conclusion that most humans can thrive just fine on either a meat-based diet or possibly even a plant-based diet as long as those plants are considered on a scale of plant toxicity and chosen carefully, while also getting at least some animal-based foods to balance out the micronutrients that simply can’t be obtained from plants only. And some people (if you have northern genetics) might even consider being more animal-based in the winter and early spring, when our northern European ancestors would have been mostly carnivore, and then switching to a higher plant diet in the summer and fall when fruits, nuts and roots would have been more plentiful.

Another thing is that it seems more important for longevity that we’re careful about avoiding the WORST foods that are causing most disease… with the absolute worst foods that are killing most people being vegetable oils (aka seed oils like soybean oil, corn oil, sunflower oil, cottonseed, canola, etc) and sugar, and possibly too much refined grains too. And for people that try out eating a more meat-based diet (with smaller amounts of carefully selected plant foods), they often find that it becomes really easy to avoid the worst foods like vegetable oils and sugar because they don’t need to eat any processed food and also don’t have cravings for unhealthy food anymore either since meat is so satiating.

To read more about how eating a fun and delicious carnivore style diet can potentially dramatically improve your body composition, energy, digestion, and more, don’t miss this article below about my friend Ross and his experience…

How my friend Ross lost 72lbs of fat, packed on lean muscle, and ignited his sex drive by throwing out vegetables and eating more meat

The post The Meat Diet: Better than Vegetarian for Fat Loss, Diabetes, Autoimmune Issues, Digestion and More… appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Let’s address a topic that isn’t discussed out in the open that much. Menopause. Most every woman goes through this at some point, so it’s important to consider that this passage is not a disease or dysfunctional health. It’s NORMAL but the symptoms can vary widely, depending on several factors—many under your control.

In fact, at this very moment, one-third of the women in the United States are going through some stage of menopause—whether its peri-menopause, menopause or post menopause. Menopause has a wide range of symptoms and those symptoms affect every woman differently.

Some of the symptoms—hot flashes, insomnia, brain fog and mood changes can be severe enough to make it difficult to get on with normal day to day living, and while many women are (understandably) desperate for relief, traditional hormone replacement therapy can have some negative effects on long-term health. And—also very frustrating—is that only 1 out of 5 OB/GYN’s actually ever study menopause issues in medical school, leaving you in the dark when it comes to getting some relief!

There are many things you can do naturally to help ease the symptoms and your best bet is to work on diet and lifestyle changes first, then look for other natural options such as supplements and bioidentical hormone therapy.

The most common menopause symptoms that are bothersome include:

• Hot flashes, sweating
• Mood swings
• Anxiety and depression
• Vaginal dryness, pain with sex, and decreased sex drive
• Weight gain, especially around the midsection
• Insomnia
• Lethargy and loss of energy
• Dry skin, wrinkles
• Breast changes-larger or smaller
• Higher risk for chronic age-related diseases such as diabetes, heart disease, osteoporosis, arthritis, etc.

Diet, Inflammation and Estrogen

Inflammation can most definitely exacerbate the hormonal symptoms that go along with peri- and menopause—and diet and lifestyle practices can play a huge role in this.

Here is something to consider: Only about 10 percent of women in China, and 20 percent of women in Japan experience hot flashes and the other uncomfortable symptoms of menopause.

Why is that?

While the differences may be due partly to cultural differences, it’s a fact that the majority of Asian women follow very different diet and lifestyle practices than women here in the US, which may be a big part of the reason for the differences in menopause symptoms. Let’s explore some of the reasons for that.

For one thing our Standard American Diet is highly inflammatory. We eat large quantities of meat raised on inflammatory grains, full of pesticides, antibiotics and hormones. Conventional meat is also full of inflammatory omega 6 fats, instead of anti-inflammatory omega 3 fats that are in wild caught fish and grass fed meats. Women on the western side of the globe consume more than twice as much red meat, and four times as much fat (usually in the form of inflammatory omega 6 fats), as women on traditional Asian vegetable, fish and rice based diets.

Most of the meat eaten in this country comes from Concentrated Animal Factory Operations (CAFO’s). The beef, pork and poultry are fed a diet primarily of corn and soy products, creating meat that is high in inflammatory omega 6 fats.

In addition, the feed operations that supply food to our livestock are full of pesticides, and usually genetically modified. Cattle, chicken and pork are given hormones and antibiotics to unnaturally speed up growth. And cows raised for dairy products are pumped full of hormones to create perpetually pregnant or lactating cows.

All of this not only creates higher levels of inflammation in our bodies, but the growth hormone and antibiotics in conventional meat also makes our own hormone go haywire—and that especially affects women in menopause.

Could it Be the Fiber?

Contrast the standard American diet with Asian women eating a traditional diet heavy in vegetables, rice and fish and you will find that only about 10-20% of the Asian women reported menopause symptoms—compared to 80% of American women. As the traditional Asian diet gets replaced with a more Westernized diet heavy in CAFO and processed meats, starchy, sugary foods and processed grain/seed oils, you will find that the incidence of menopause symptoms goes up.

Research is showing that women who eat a high-fat/ low-fiber diet experience higher estrogen levels at all points in their lives. Consequently, as the ovaries slow the production of estrogen, the women on the high fat/low fiber diets have the most dramatic drop in estrogen. Because Asian women eat diets that are far lower in fats and higher in fiber, over the course of their lives, they tend to carry lower amounts of estrogen as well, and they seem to have far less symptoms of estrogen withdrawal because of this.

More evidence of the diet and hormone link comes from a study from the University of California who interviewed Greek and Mayan women about their experiences going through menopause. About three-quarters of the Greek women had hot flashes, but they were considered minor, normal events and did not cause the women to seek medical treatment.

The Mayan women did not even have a word for hot flashes, as they did not normally occur. The Mayan diet of the women in the study consisted of corn, beans, tomatoes, squash, sweet potatoes and a variety of other vegetables, with very little meat or dairy products. In other words, very high in fiber.

The Greek women’s diet contained plenty of vegetables, but also lots of fish, meat and dairy. The difference between Americans and Greeks and other Europeans for whom hot flashes are common, and the Mayans and Asian women on the other hand, for whom hot flashes are rare or unknown, appears to be diet-related. The study’s conclusion was that the higher fiber diets contributed to fewer menopausal symptoms.

What does fiber have to do with estrogen?

Fiber helps regulate and balance estrogen. In one study, researchers found that among 250 women ages 18 to 44, those who reported eating the most fiber had the lowest blood levels of estrogen and other reproductive hormones.

High-fiber diets, they explain, decrease activity in certain intestinal enzymes, leading to less estrogen re-absorption in the colon. Fiber actually causes more estrogen to be excreted from the body in feces. This is a good thing, health-wise. It helps prevent the problems of estrogen dominance which can be detrimental to health.

A low fiber diet actually allows for more re-absorption of estrogen through the digestive system, which is then re-released into the bloodstream. Higher levels of estrogen worsen menopause and peri-menopause symptoms, increase risks of fibroid tumors, but also contribute to higher risks of breast, ovarian and uterine cancers. Higher levels of estrogen also contribute greatly to weight gain.

By contrast, a diet high in processed starches, sugars and unhealthy fats is very low in fiber, AND it also causes weight gain, obesity and inflammation. The more weight gained, the higher the levels of inflammation in the body. It’s a vicious cycle.

Women who consume higher amounts of processed vegetable oils, high sugar/starch diets have the highest levels of inflammatory biomarkers, body weight (BMI) and menopausal symptoms such as hot flashes, night sweats, muscle and joint issues and bladder problems. Women on this type of diet also report far more negative symptoms in the perimenopausal period as well.

Excess fat also produces estrogen, especially as the ovaries slow down during menopause. Higher levels of estrogen indicates a higher than normal risk for postmenopausal breast cancer, according to the Nurses Health Study.

As the drops in estrogen become more dramatic during peri-menopause and menopause, the negative symptoms of menopause become more and more noticeable.

However, this study from Tehran University of Medical Sciences on women, menopause and diet showed that the women who consumed the highest levels of vegetables had the lowest reported menopause symptoms and also lower BMI.

And in one of the biggest studies on diet and menopause, this one-year intervention study of over 17,000 menopausal women, showed that the women who consumed the most vegetables, fruit, fiber and soy experienced an average of 20% reduction in hot flashes compared to the control group. This reduction in hot flahses was attributed to the healthier diet, high levels of antioxidants, plentiful fiber, and weight loss.

In addition to eating more vegetables and (small amounts of) fruit, it is important to include a particular type of vegetables, especially. Cruciferous vegetables. Cruciferous vegetables include broccoli, cauliflower, kale, brussels sprouts, arugula, kohlrabi and cabbage.

One study on cruciferous vegetables showed that increased intake was linked to lower levels of estrone (a more harmful type of estrogen). And this study, it was showed that an increased consumption in the brassica type of vegetables (cruciferous) changed estrogen hormone metabolites to significantly lower the risk of breast cancer in postmenopausal women.

Grain, Inflammation Hormones and Weight Gain

Grain of all kinds—whether ‘whole-grain’ or ground into a processed flour and made into breads, pastas, crackers, pizza crust, etc. is highly inflammatory and high-glycemic as well, meaning it raises blood sugar. In other words, any type of grain will raise blood sugar.

Foods that spike blood sugar are not only physically addictive, but they increase inflammation in the body. Grains also do more than raise blood sugar; they also raise insulin levels, cause problems with thyroid hormones, and interfere with optimal levels of leptin (a hunger/satiety hormone), causing people to overeat.

In addition, menopause itself is somewhat inflammatory, and can be a cause of low-level inflammation and elevated CRP, a primary inflammatory marker that is connected to heart disease and other chronic health issues.

An inflammatory diet that includes grain can make this risk even worse. A high-glycemic diet is also associated with oxidative stress in pre-and post-menopausal women. This study of over 117,000 men and women aged forty to seventy found that higher carbohydrate intake (mainly from white rice and refined wheat products) and dietary glycemic load were associated with an increased risk of heart disease in both women and men.

Grains also contain potentially harmful anti-nutrients, along with gluten, a protein in wheat that causes inflammation and autoimmune reactions. These include agglutinins, which is a type of lectin that is associated with leaky gut, inflammation and overgrowth of bad gut bacteria; phytates, which also cause leaky gut, and block absorption of calcium, iron, magnesium, potassium and zinc; and digestive enzyme inhibitors which contribute to undigested proteins leaking into the blood and overstimulating the immune system.

And–there’s the gluten issue. Gluten is just one of the proteins in wheat that can cause a variety of symptoms including bloating, nausea, diarrhea, and gut inflammation. Even if you are not having a strong reaction to gluten, it can still be triggering reactions and inflammation. Gluten’s ability to create inflammation, weight gain, digestive issues, and mess with hormone levels should not be overlooked.

While many doctors can test for gluten sensitivity, it may not show up—depending on the test. Standard blood tests for gluten sensitivity only have about 15-20% percent accuracy rate. Gluten has to have significantly destroyed the gut wall for the blood testing to be actually be effective. And in many people, gluten damages other tissues in the body.

Current tests only screen for one component of wheat, alpha gliadin. Yet people can react to at least 12 different portions of the wheat protein. What does this have to do with menopause? It seems during perimenopause and menopause, hormone changes, inflammation and long term sensitivity to certain proteins such as gluten, can suddenly rear its head, so on top of the classic symptoms of menopause can come digestive issues, bloating, weight gain, and diarrhea as well.

All this can cause menopause symptoms to drastically intensify, in addition to being linked to an increased risk of osteoporosis, thyroid disease, anemia, and even diabetes. And it’s not just the gluten in wheat that can be a problem, rye, barley and sometimes oats can cause similar reactions. Corn, and even rice can also have a cross-reactivity reaction as well, so truthfully, you are better off avoiding all grains—even the whole grain ones.

It’s a fact that women with un-diagnosed celiac disease and those who are diagnosed celiac or gluten sensitive but don’t follow a strict gluten free diet, will have a much harder time going through perimenopause and menopause. Women who have gluten sensitivity or celiac disease can also enter menopause earlier, have higher than normal occurrence of osteoporosis, and other serious health issues.

While giving up your bread, pasta, pizzas, crackers, and other baked goods may seem like a huge sacrifice, the rewards of your health, well-being, hormone balance and even weight loss should make it all worthwhile. And fortunately, there are some great grain substitutes available now like tortillas made from coconut flour or almond flour, noodles and pasta made from black beans, breads made from almond flour or garbanzo beans and even pizza crust made from cauliflower.

Diet for Easier Menopause

So, what’s the bottom line for a diet to help with menopause symptoms?

1. Keep the fiber high

Eat plenty of organic vegetables and a couple servings of fruit. Try to get in a pound of veggies a day, which isn’t too hard if you throw some greens in with your eggs or smoothie in the morning, eat a big salad for lunch and have a dinner with healthy proteins and a big serving of veggies. This will help fill you up with antioxidants, vitamins, minerals and other phytochemicals—all of which help ease menopause, lower inflammation and help you feel full. Fiber helps to gently lower estrogen levels in the body, and eases the symptoms. This helps with weight loss too! Be sure to include plenty of cruciferous vegetables like cauliflower, cabbage, brussels sprouts, broccoli, arugula, etc. And add in some non-GMO, fermented soy such as tempeh or miso to help further balance hormone levels.

2. Avoid sugars and grains completely—especially from processed foods

Keeping your blood sugar stable helps to balance hormones, calm your nerves, give you more energy, and stop the blood sugar ups and downs which sap your energy. Lower glycemic foods and lower blood sugar levels help you continue to burn fat for energy, keep insulin levels lower which helps fight cancer, helps you lose weight and helps to lower levels of unhealthy estrogens.

Lower blood sugar also goes a long way towards lowering inflammation levels which in turn drastically reduce heart attack, diabetes and cancer risks. Avoiding grains also help your body to better absorb nutrients from foods. You will get all the fiber you need from vegetables. Many studies find that the glycemic load of a postmenopausal woman’s diet is a strong predictor of her fat mass. Keep in mind glycemic load basically means carbohydrates and sugars.

3. Eat healthy proteins, naturally raised

Be sure to get in 50-100 grams of protein per day from natural sources. Natural sources include grass fed meats which are high in omega 3 fats, lower in omega 6 fats and high in conjugated linoleic acid (CLA) which fights cancer, protects the heart and burns fat better. Other natural proteins are pasture raised eggs, also high in omega 3 fatty acids and other valuable nutrients, pastured chicken, and wild caught fish.

Avoid as much as possible any animal products from conventionally raised animals, including dairy, as these foods all contain harmful disrupting hormones, antibiotics, pesticides and unhealthy fats.

What really does seem to work best for menopause is the classic paleolithic diet: naturally raised meats and protein, fruit, nuts, vegetables, eggs, berries, and fish. AVOID grains, most legumes, sugars, dairy, potatoes, and added salt.

Over 24 months, menopausal women on a paleo diet lost more fat, more waist circumference, and lowered their levels of dangerous triglycerides than those on a standard so-called “healthy” diet.

While it may be difficult to stick at first, getting your diet in line, along with a few lifestyle changes like making sure you add in small amounts of exercise daily (outdoors if possible), avoiding smoking, drinking one drink or less per day, and cutting back on caffeine will go a long ways towards easing menopause symptoms. You can take back your life, regain control over your hormones—and your health, lose weight, and start feeling awesome. The next chapter in your life is about to begin!

Check out this next story below if you want an innovative new way to lose weight:

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References
https://www.marksdailyapple.com/diet-for-menopause/
https://www.verywellhealth.com/can-celiac-disease-cause-early-menopause-562633
http://drflannery.com/why-your-negative-gluten-test-may-have-been-wrong/
https://www.reuters.com/article/us-health-menopause-diet/diet-rich-in-fruits-and-vegetables-tied-to-fewer-menopause-symptoms-idUSKCN1NP2DW
https://www.pcrm.org/news/exam-room-podcast/how-food-affects-menopause
https://www.reuters.com/article/us-fiber-ovulation/high-fiber-intake-may-interfere-with-ovulation-idUSTRE5A23KC20091103
https://www.healthline.com/nutrition/menopause-diet#menopause
Gottfried, S., 2016. The Hormone Reset Diet, Harper and Collins, New York, NY.

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