Generation M: Living Well in Perimenopause and Menopause

by Jessica Shepherd

Evidence based. Lifestyle oriented. The practical guide you need for the life you want.

Finally, here is a fresh plan for a new generation entering perimenopause and menopause. With clinical insights, actionable tips, and holistic guidance, Dr. Jessica Shepherd, a board-certified OB/GYN and women’s health advocate, redefines how to sustain the marathon of this life stage so you can make the most of your health and vitality. In Generation M, she throws out the old playbook and provides you with an empowering approach to thriving through this change and beyond. Dr. Shepherd draws upon many conversations with leading experts in nutrition, meditation, and fitness, as well as with those living through perimenopause and menopause, who’ve shared what challenges them and what helps them live vibrantly. In this book you will find:
Scientifically backed information and advice from a doctor and menopause expert
Evidence-based recommendations, tips, tools, and personal building blocks for the best health practices
A guided exploration of new medical research and data
A deep dive on the safety and efficacy of HRT, including information on what medications to take and when to take them
Holistic advice on how to ease your transition during this period, including recommendations for exercise, diet, sleep, mindfulness practices, and more
An accessible yet powerful, and at times humorous, voice from a woman who understands what you are going through
Discover the steps you need now for the future you desire—and stay healthy, active, and fabulous along the way.

Genres: Health, Nonfiction, Self Help, Womens, Science, Audiobook, Personal Development

288 pages, Paperback

First published October 1, 2024

Reviews

[Renee Sottong · Rating 4 out of 5]

I appreciated that this book was more medical than woo-woo, but what woo-woo there was started making some sense. And so, I took up some of the woo-woo. Well, most of the woo-woo, really. Yes, I ate up the woo-woo. And, now, I have to say: it is working. The woo-woo is working. As in, Kenneth from Norway offers a free Deep Sleep Guided Meditation that has seriously changed my relationship with the whole wide stinking world. Would I ever have sought out Kenneth from Norway with his white-guy dreads and his free 2-hour guided sleep meditations had not I read this book? Had not Dr. Shepherd expressed effectively her credibility on the subject? No, and no. So, my eternal thanks to Kenneth -- whom I now love and have decided I cannot live without -- and to Dr. Shepherd. This was a worthwhile read.

[Nicole Chilton]

I almost didn’t publicly shelve this on Goodreads, but a big focus of this book is being more open about this entire stage of life. Huzzah!

This book is a good balance of medical intervention (it’s pro-HRT) and holistic, functional practices. I also appreciate the information is coming from a woman.

[Fit4Life218 · Rating 5 out of 5]

Let me be very honest….this is NOT a ‘feel good’ book. In fact, it’s somewhat depressing as the ‘truth’ of ‘Generation M’ frankly sucks. Brain fog, hot flashes, decreased libido, & more….OH MY! 🫣😭🤯🤷🏻‍♀️

This is a very pro-HRT book. The other resources in your tool-box of getting through this ‘stage’ of a woman’s life are the usual: sleep, good nutrition, exercise, & therapy. Keeping your social connections/relationships intact using open communication to avoid isolation is also key when navigating the menopause stages.

It’s worth a read/listen if you don’t know what to expect or feel like ‘no one understands what I’m going through.’

Know you are NOT alone❣️

To all the women who read this review: Never forget how much you are appreciated, loved, & valued! 🫶

Keep being awesome! 🤩

[Tsina Charlebois · Rating 4 out of 5]

Lots of good, recent information. A great place to start your own understanding of this second part of a woman’s life. Some repetition and not super in-depth, which is fine if you know very little about biology. It did explain ALOT of my current problems!

[Holli Arnold · Rating 5 out of 5]

Very informative overview of a holistic approach that promotes things that help peri and menopausal symptoms, including HRT, exercise, diet, and therapy.

[Emily · Rating 4 out of 5]

Pioneering work by women including Jen Gunter, Stacy Sims, and Selene Yaeger—compounded by celebrities like Drew Barrymore publicly sharing about their menopause transition—has helped strip away some of the stigma surrounding female aging, and Dr. Jessica Shepherd’s new book will continue this long-needed work. Shepherd’s organized her research and stories in ways designed to appeal to female athletes of all levels, using sports metaphors (“the preseason”) that offer an accessible entry point for women interested in staying strong and healthy based on their goals. Like Sims’ Next Level, this book has a symptoms list, which can serve as a helpful tool for women because of the wider silence and shame around most female-specific concerns. Some of these are fascinating (who’d have thought tinnitus is connected to hormones?) and showcase how complex body systems are. With that in mind, her approach to managing menopause is wisely holistic, with advice about Hormone Replacement Therapy (HRT) that cuts through the noise, exercise, sleep support, Cognitive Behavior Therapy (CBT), and more. In addition to research, she’s woven in the stories of myriad women that demonstrate the complexity of these transitional phases in ways that will show readers they’re not alone, regardless of what patriarchal systems have led them to believe about their bodies.

[Teddy · Rating 2 out of 5]

started out promising but then kinda went off the rails on the idea that the best way to navigate menopause is by taking steps to maintain your proximity to conventional beauty standards at all costs. incredibly reductive conversations about weight, beauty—obtuse re: class, race, etc

yay for talking about women’s bodies but also not like this!!

[Dana Berglund · Rating 4 out of 5]

This was a very easy to read book that addresses new and ongoing information and research about menopause- it extensively cites its sources, but also includes information "building blocks" text boxes with advice on building good habits and other non-medical support. Dr. Shepherd is a proponent of HRT for many women, or at least for having discussions with one's doctor about whether various available forms of HRT could be worth it for individual women, and gives evidence. I think other books out there are more packed with medical facts and advice, but this one is very digestible without feeling overly informal.

[Emily · Rating 2 out of 5]

This book was wildly depressing and didn’t really teach me anything I didn’t already know (exercise, eat healthy, etc), and is very, VERY pro HRT. Which is fine, but I would’ve loved some information about herbal supplements that can also be helpful. In the end, it just really solidified how much I am dreading this phase of life! You’ve been warned, read at your own risk!

[Hilary Keys · Rating 4 out of 5]

I must be becoming an expert because I already knew all of this. Was hoping to maybe glean some non-HRT tips and tricks other than the obvious “lift weights and eat more protein”. Alas.

[Stanjay Daniels · Rating 5 out of 5]

Lately, I’ve been thinking about how we’re taught about sex, periods, and pregnancy—but when it comes to menopause, there’s often silence. You hit midlife and suddenly have to do your own research to figure things out. I don’t mind that as much when books like this one exist.

Recently, I’ve been intentionally seeking out books about menopause, especially those written by women of color in medicine. Why? Because women of color often have firsthand insight into the disparities we face in healthcare and can offer practical, culturally relevant guidance on how to navigate it all.

This book was exactly what I needed. Written by a Black female physician, it begins with an accessible explanation of menopause that anyone—even without a medical background—can understand. I appreciated the clear writing style and the inclusion of personal stories from both the author and others. It made the information feel both grounded and relatable.

I especially valued the evidence-based insights (the notes section in the back was a great resource for further reading), and the practical advice on topics like exercise, diet, and managing hot flashes. The book never overwhelmed me with medical jargon—instead, it left me feeling empowered to ask questions, dig deeper, and advocate for myself when the time comes.

I also loved that it addressed mental health and the societal perceptions surrounding menopause. It’s crucial for people to understand that menopause is a natural part of life. It doesn’t diminish a woman’s worth or abilities. Women can still work, exercise, parent, and thrive in their relationships. Menopause is not the end—it’s simply a new chapter.

[Michelle Smith · Rating 4 out of 5]

Growing up, menopause was a word I rarely heard. Maybe once or twice until I started my own perimenopausal journey, during which I thought I was going crazy, until I pieced together symptoms with the aid of Cleveland clinic and healthline. When I brought it up to my doctor, she said “HRT” and nothing else. After reading more about it I decided that it’s not something I’m personally interested in, at this time. Her lack of further response on alternate treatments irked and I took to google and reading books.

Nearing the end (hopefully) of my not-always-easy perimenopausal journey (perimenopause during a global pandemic in the midst of an utter shitshow presidency (old orange) has been decidedly very un-fun) - I was grateful to receive an early copy and I found Generation M to be a realistic and extremely helpful resource; I personally really and truly appreciated the time spent discussing non-HRT methods of dealing with symptoms (I will attest to the meditation and mindfulness) - I found a few I currently do and learned about a few new techniques that I’m interested in learning more about.

An excellent choice for the perimenopausal, or encroaching on it, who would prefer a more holistic approach.

I felt seen and grateful while I read Generation M - this is a title I’d gift to another person facing perimenopause.



Thank you to Union Square & Co and NetGalley for the DRC

[Cari · Rating 4 out of 5]

No matter how hard I fight it, I'm careening into perimenopause right now. (Ack, it still feels weird to admit it!) Dr. Shepherd presents a comprehensive guide to physical and mental health for people who are ending their cycling days. There is a lot of coverage about mindfulness and meditation, which I'm well-versed in, but if you have not been exposed to it, I definitely suggest focusing on those chapters. The exercise and diet sections could be triggering for some but felt realistic and comfortable for me. I was intrigued by the discussion on HRT (hormone replacement therapy) and an old study that indicated it might not be safe due to risk of breast cancer and other factors. Other chapters just made me sad that more of a decline is to come--but Shepherd is realistic about how people facing menopause can adjust their lives to live well in different ways. I'm sure I will return to this book as a reference, and I highly suggest it as a purchase for public libraries. In a publishing world where there is so little written on medical issues, this book has a solid place on our shelves.

[Ana · Rating 4 out of 5]

I thought this was a highly informative book, especially for anyone just beginning to learn about perimenopause and menopause. It’s backed by solid data and presented in an approachable way, making complex topics easy to understand.

One of the things I appreciated most is the inclusivity. Dr. Shepherd doesn’t just focus on one experience; she includes valuable insights and research relevant to Latinas, Black, Asian, and White women. This makes the book feel more representative and relatable to a wide range of readers.

If you’re at the start of your menopause journey or simply want a comprehensive, evidence-based resource, this is an excellent place to begin.

[Erin · Rating 5 out of 5]

If you have ovaries or love someone who has ovaries (therefore want to try to understand and be empathetic to that person), read this book.

I heard the author on a podcast and immediately got a copy from the library. I honestly may end up buying one.

When I was pregnant I devoured, dog eared, and constantly referenced the book "What to Expect When You are Expecting". This is that book for midlife.

I liked how the chapters were broken down, the testimonials by women, and that the science was not overwhelming.

Highly recommend.

[Katie · Rating 5 out of 5]

This is a great introduction to the hellscape of Peri-/menopause. The author admits from the beginning that she is a proponent of HRT and lifestyle factors in addressing the symptoms of menopause, so the content of the book isn't a surprise. And to be honest, it makes sense. Dr. Shepherd explains why all these factors are important, rather than just preaching it should be done. The writing is not overly clinical but it isn't dumbed down, either. I learned a lot from this and have already recommended it to a few people.

[Jayme · Rating 4 out of 5]

I appreciated Dr. Shepherd’s thoughts on how to allow for vulnerability, strength, and courage during the menopause journey. She talks about the importance of health, nutrition, exercise, sleep, social outlets, and the benefits of HRT. Every woman’s journey is very different and this book has useful insights and anecdotes to help women understand what they might be going through. Women need to be having more open discussions about menopause!!

[Alicia Williams · Rating 5 out of 5]

This is a much needed book for women. I see my primary care doctor soon and I’m going to have my hormones checked. This book said sometimes you can start hot flashes with perimenopause. It was interesting to hear some of this. Also, Mel Robbins (who I love!) recommended this book. I think I started to get hot flashes last week 🥵 Kinda surprised and learning more about how my body is changing as I age.

[Christine McCloud · Rating 5 out of 5]

Balanced & Informative

It was refreshing to read a fact-based book on menopause that didn’t have an axe to grind (though the medical establishment has been warned!) or a personal agenda. It gave me plenty of food for thought as I continue to navigate this part of my life.
It was also interesting to read about the variations in how menopause impacts women of different ethnicities.

[Heather Welch · Rating 5 out of 5]

As an introduction to menopause, this was good. Easy to read and understand…not too sciencey. I truly hope for anyone who reads this book that their #1 takeaway is not to be ashamed and to openly talk about it. You never know who is also going through it. No one has to go through this alone. This is no longer a taboo subject like it was for our mothers.

[Jade · Rating 3 out of 5]

It provided me with more to think about as far as accepting this pending transition as a continuation of life....vs things "stopping." I definitely feel like the author was full promoting HRT....but I didn’t get the sense of the longevity of it at all. I'm glad other "options" were mentioned....I'm not sure HRT is for me. Still, this book gives convo to a very much "taboo" topic....

[Stacey Taylor · Rating 5 out of 5]

Very informative

When I saw an advertisement for this book and noticed it was written by an African American woman, I didn't hesitate to purchase it. I am starting my perimenopause journey, and it is wonderful to see the representation.

[Heather · Rating 2 out of 5]

This was painfully repetitive and could've been summed up nicely in a blog post. There were a total of 2 paragraphs on alternatives to HRT. The best parts were the personal accounts. They were the most helpful for me.

[Joslyn · Rating 3 out of 5]

2.5 rounded up. Maybe this book is meant to be read over the course of a year where you might forget what the last chapter said...Too repetitive and didn't really add to what I already know. That said, I am sure this will be a helpful book to some.

[Denise · Rating 3 out of 5]

This book really helped me to understand what is physically going on in menopause. I only wish there was more information on how conditions such as adenomyosis change during perimenopause and menopause.

[Talena · Rating 3 out of 5]

I’m looking to be well informed as menopause comes for me. This one has a lot of good information but maybe some of it is a bit too specific. I loved the facts and anecdotes about menopause, but I don’t need to be told the proper form for a squat (I can find that elsewhere if I choose).

[Susan · Rating 4 out of 5]

Pretty good overall informative quick read for Menopause. Didn’t really touch on ongoing terrible joint pain and what part of HRT would conquer this which is really what answers I’d have liked to see.

[Becky · Rating 3 out of 5]

This book is a fine first resource for someone starting their menopause “journey”. I’ve read a number of books on this topic and this one didn’t have anything new. I am very glad to see so many more books on menopause, available now.

[Heather · Rating 4 out of 5]

Did some skimming but very informative. I’m forty now hopefully all the stuff I learned will be helpful in the next couple years as I go through this process!
Loved the infographics, bullet points, steps for action sprinkled amongst the book.

[Maria · Rating 4 out of 5]

I enjoyed the information that this book shared regarding Perimenopause and Menopause. This is a very good book for women that are going through this or are about step into this phase of their life to have some basic information about what a woman's body goes through.