How to Menopause: Take Charge of Your Health, Reclaim Your Life, and Feel Even Better than Before

by Tamsen Fadal

INSTANT NEW YORK TIMES BESTSELLER • USA TODAY BESTSELLER • PUBLISHER'S WEEKLY BESTSELLER • Next Big Idea Club Must Read Book 

EXPERT-DRIVEN, GIRLFRIEND-APPROVED • The perimenopause and menopause manual that cuts through the chaos so you can take back control of your body, your confidence, and your life—from Emmy award-winning journalist, documentary filmmaker, and social media powerhouse Tamsen Fadal.

If you’re ready to feel like yourself again, this book is "the talk" you never had.

Packed with actionable steps and evidence-based tools from a team of 42 experts including neuroscientists, menopause-certified physicians, sex and relationship therapists, sleep doctors, and a variety of lifestyle mentors, and synthesizing research, stories, and strategies in a way that only a journalist can, Tamsen Fadal helps you be your best advocate in a medical system not designed to treat women in midlife; understand the options that tame your symptoms, whether it’s hormone therapy, supplements, or lifestyle changes; implement science-backed strategies to get the best sleep of your life; be able to talk to your partner about sex, low libido, painful intercourse, or how your hormones might be impacting your relationship; embrace your style (hair, makeup, clothes) to match your changing body; learn simple workouts, skincare tips, and delicious recipes to deal with belly fat, dry skin, and hair loss (and don’t worry, it’s not all kale salads); navigate menopause in the workplace—and much, much more. How to Menopause answers all the questions you didn't know to ask, and brings you into a conversation with millions of other women. Together, we can embrace a stronger, sexier self at every stage of midlife–from perimenopause through menopause and into our "bolden" years.

"How to Menopause is more than just advice—it provides a lifeline. Through her honesty, humor, research, and relentless commitment to women’s health, Tamsen Fadal has created a guide that is both practical and deeply personal. Whether you're just beginning to experience perimenopause or well into this transition, these words will leave you feeling more confident, more informed, and most importantly—never alone." —Lisa Mosconi, PhD, New York Times bestselling author of The Menopause Brain

“For all of those millions of women out there, struggling with learning how to deal with menopause, Tamsen Fadal has written the menopause Bible! Ladies you will see yourself reflected in page after page. You will no longer feel alone by being 100% seen. It’s also full of ways to begin managing this new glorious phase of life!” – Halle Berry
 

Genres: Nonfiction, Health, Audiobook, Self Help, Science, Womens, Food

357 pages, Kindle Edition

Published March 25, 2025

About the author

Tamsen Fadal is an Emmy award-winning journalist, filmmaker and menopause advocate. Her candor and relatability have established her as a leading voice in the menopause space with a passionate, loyal social media audience of 3+ million. She is host of The Tamsen Show podcast.

Tamsen is the creator, producer and co-executive producer of the PBS documentary The M Factor, Shredding the Silence on Menopause which is the first documentary of its kind confronting the neglected menopause crisis, challenging societal and medical shortcomings, and advocating for a revolutionary approach to women’s health. From the boardroom to the SXSW stage to Capitol Hill, she advocates for policies that eliminate the stigma of menopause and fosters a work environment where women feel comfortable discussing and managing their midlife health journey.

After more than three decades as a television news anchor, Tamsen made the bold decision to pivot her career towards women’s health advocacy. She’s the best friend guiding women through midlife and beyond, a one-stop resource for everything they need to know to live their best lives which led her to write How To Menopause, Take Charge of Your Health, Reclaim Your Life and Feel Even Better Than Before.

Equally passionate about health, Tamsen holds a certificate in holistic health coaching from the Institute for Integrative Nutrition (IIN), serves on the national board of Let’s Talk Menopause, and is a strong voice in the fight against breast cancer after losing her mother to the disease in 1990.

Her regular appearances in media outlets include Oprah Daily, The Today Show, The New York Times, and The Harvard Business Review.

Tamsen lives in New York City with her husband, Ira Bernstein. Connect with her–and a welcoming and supportive community–@tamsenfadal.

Reviews

[Erin · Rating 3 out of 5]

ARC for review. To be published March 25, 2025.

This 3.5 star book starts off with a great quote: “There is no greater power in the world than a menopausal woman with zest.” Margaret Mead. I don’t know if I actually have what you would call zest, but I’m still upright, and some days that seems like a miracle.

This former newscaster (who got her start in Oak Hill, West Virginia, shout out, lady!) tries to cover EVERYTHING about menopause and she succeeds reasonably well, quoting lots of experts, studies and the like. As she points out, “you don’t pass through menopause. You enter it and live there for the rest of your life” (may the good Lord help us.).

First she identifies the 34(!) symptoms of menopause. I have self-diagnosed with 17 of them. Then she mentions there are 103(!!!) symptoms if you include the rare ones. I’m not sure I’m so upright anymore. Definitely listing.

She discusses the link between menopause symptoms and heart disease, the now mostly discredited idea that hormone therapy increases risk of breast cancer and includes chapters on big symptoms: sleep disorders (me), memory problems (who, me?), sex, weight gain (me….it’s the feel good book of the year!)

She goes into a lots of subjects including wardrobe edits and makeup. Here I think she tries to do a bit too much and the book suffers overall. Plus, it definitely doesn’t help that this woman worked in an appearance based industry so she is clearly beautiful, she tells you she LOVES working out (shut up) and her daily diet sounds like absolute misery. I skimmed through a lot of this. I REALLY don’t want to hear this information from a model, thanks. Give me a normal woman who might eat a sleeve of Girl Scout cookies for dinner.

So, with that in mind I’m rounding down to a 3. Oh, and she mentions menopause.org a number of times, plus you’ll be furious about how little med school teaches doctors, even OB/GYNs about menopause.

[Marci carol · Rating 5 out of 5]

Great book that I’ve already recommended to friends. It has lots of good information and is not boring or over technical.
Highly recommend.

[Michelle · Rating 5 out of 5]

We are all too often the overlooked and forgotten tribe—women of a certain age enduring what’s supposed to be a natural rite of passage but, for so many of us, feels overwhelmingly wrong. Speaking from personal experience, menopause—or in my case, early menopause—has been nothing short of a nightmarish s**t show. Why isn’t this talked about more openly? Why weren’t we better prepared for what lies ahead? And why aren’t physicians receiving the proper training when it comes to menopause?

When women share their experiences, it normalizes the challenges of menopause, making others feel less isolated and more empowered to seek support. Ultimately, these conversations pave the way for better education and resources for all women.

Over time, I’ve picked up various books on menopause, and this one stands out. It’s relatable, affirming, empowering, and a breath of fresh air if you feel like you’re drowning in the complexities of this stage of life. It’s a brilliant resource for navigating the journey.

Many thanks to Edelweiss and Hachette Go for the opportunity to read and review How to Menopause prior to publication.

[Christina Bohn · Rating 3 out of 5]

While I have (hopefully) another 10-15 years before perimenopause/menopause sets in, I wanted to learn about what symptoms to be mindful of so I knew what to expect. Menopause sounds WILD - almost like your entire life changes. But I don't want to be afraid of change, especially because the women I admire the most are post-menopausal goddesses. Is it just me, or do women seem to become even more confident after going through this period in their life? :)

This book was a helpful guide for explaining all the symptoms and some of the ways to mitigate and/or accept these life-altering changes. Some of the book was helpful, but some felt like "fluff." I suppose I was anticipating more scientific research and lots of journal article citations. But perhaps that is partly because of how under-researched women's health currently remains?

Perhaps my criticisms of the book would not be the same were I currently undergoing menopause. Nevertheless, I'm grateful for the author's insistence of discussing this topic, as all women go through this. It's wild how little women's health is researched, let alone discussed without shame!

[Suzanne LaFleur · Rating 2 out of 5]

I really wanted to like this book, but I could’ve done without the very white, heteronormative, ableist views. Don’t get me wrong. there is some useful information in the first half of the book, but I don’t really need to hear how I should wear my make up, and set up my closet and how to be a good wife to my “husband”.
The intro made me think that this was going to be catered to all sorts of people, but once I started getting into the middle chapters, I realized this is for a very specific demographic of which I do not fit in.

[Kelsey Loves Books · Rating 4 out of 5]

My ARC was provided by the publisher via Netgalley in exchange for an honest review. This book was very informative with clear explanations and a thorough list of symptoms. It was a little repetitive at times.

[Nicole · Rating 5 out of 5]

This is the book every woman age 40 and over should own! It is researched - and medically reviewed - in thorough detail. (As one would expect from a journalist.) The information is organized in a way that is actionable - with quotes along the way that make you feel validated. I have already purchased additional copies to gift to my friends!

[Jennifer McKenna · Rating 4 out of 5]

I got a lot out of the first half of this book. Not so much towards the end. The book feels like a friendship to help you get through & understand your menopause journey. I don’t feel like the author tried to push an agenda or product. No rage or anger directed at anything or anyone. Good focus on community & advocating for yourself.

[Trina · Rating 3 out of 5]

A solid menopause book--it's wide reaching. A lot of personal anecdotes and a few product placements, but worth a listen, if not a read.

[Crystal Richards · Rating 5 out of 5]

Very relatable and informative.

[Jessica Bellucci · Rating 5 out of 5]

A must read for all women heading into perimenopause or menopause! Tamsen Fadal’s How to Menopause is a game-changer for every woman navigating the complexities of midlife. With her signature warmth, expertise, and refreshing honesty, Tamsen turns what can feel like an intimidating and isolating experience into an empowering journey. The book is not only a comprehensive guide filled with practical advice, medical insights (you’ll be disgusted at how little medical training there is for menopause!) and lifestyle tips, but it’s also a heartfelt conversation that made me feel seen and supported. How to Menopause is an essential read for anyone seeking to embrace this stage of life feeling empowered and confident (with fewer hot flashes!)

(ARC)

[Susy C. *MotherLambReads* · Rating 5 out of 5]

Empowering!

Empowering is how I describe this book! Obviously this is a new realm I am (quickly) going into and I alwauys say knowledge is power! I learned so very much as this was my first book I have ever read on menopause/perimenopause.

Of cours it's not written in a a Christian viewpoint so there target audience is not Christian. But still alot of knowledge to be gleaned. I listen on audio bc it was longer but I have the printed hard copy for reference. Already some things I have gone to look up in the hard copy.0

It's amazing what we possess today in terms of information to help us.


💬𝘔𝘰𝘳𝘦 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘢𝘯𝘥 𝘳𝘦𝘷𝘪𝘦𝘸𝘴 𝘤𝘢𝘯 𝘣𝘦 𝘧𝘰𝘶𝘯𝘥 𝘢𝘵:𝘩𝘵𝘵𝘱𝘴://𝘸𝘸𝘸.𝘪𝘯𝘴𝘵𝘢𝘨𝘳𝘢𝘮.𝘤𝘰𝘮/𝘮𝘰𝘵𝘩𝘦𝘳𝘭𝘢𝘮𝘣𝘳𝘦𝘢𝘥𝘴/

[Michelle Kimber · Rating 3 out of 5]

This was an ok book about all the stages of menopause. The writing was user friendly and the information was nice to read. The book, however, was like many others on the topic. A nice, informative read for people entering perimenopause or their first years of menopause.

[MrsHarvieReads · Rating 3 out of 5]

I listened to this audiobook read by the author through my Libby app. I have seen Ms Fadal on instagram and YouTube offering her experience and advice related to perimenopause. She is a 50-something former news anchor who has devoted a lot of time toward educating herself about perimenopause and how to navigate all of the changes in midlife and to thrive. She offers expert-backed advice regarding nutrition, hormone therapy, exercise and other lifestyle changes. I found her very easy to listen to.
I think the biggest thing that I took away from this book is that every woman is different and their perimenopause symptoms will be different. We all need to educate ourselves, find a practitioner who has experience with various symptoms/treatment and to advocate for ourselves. Although I think it’s better to get your advice from an expert rather than an influencer, I thought it was a worthwhile listen. I am grateful to be living at a time when women are more vocal about midlife and the treatments available to us. 3.5/5⭐️

[Okely · Rating 4 out of 5]

Tamsen Fadal is your friend who’s done the grueling work of researching Menopause and best ways to navigate through and embrace your new normal. This book is easy to read (like talking to a friend) and contains many useful information and practical advice. I wish I had read this 15 years ago when I was going through perimenopause and had no idea.

If you want to read more detail about the medical aspect of Menopause I recommend The New Menopause by Mary Claire Haver, MD. Also an excellent book.

[Michelle · Rating 4 out of 5]

Tamsen Fadal supplies the answers to a lot of the questions those entering the next phase of life may have. Set in an informative way by providing first hand experiences, expert interviews, and many solutions for those encountering the dreaded menopause symptoms. There are several chapters on how to get the answers you need for your own symptoms in order to advocate and be heard. Thank you to the publisher and Net Galley for the advanced reader copy.

[Maggie · Rating 4 out of 5]

This practical guide to peri-menopause and menopause goes into informative detail about the causes, symptoms, and effects of the aging process for women. Peppered with both scientific research and personal anectodes, it manages to be educational, actionable, and empathetic in equal measures. The point that women's health beyond pregnancy has been sorely under-researched is well taken and borne out throughout the examples provided. This book is a good step toward older women feeling both more seen and able to understand their changing bodies. Would recommend!

[Alana Kirby · Rating 5 out of 5]

Excellent read for my peri and menopausal friends—remember we are not done yet; we are just getting started.

For all those younger, the changes we make now will benefit you when you are our age. Normalizing and speaking about menopause is key.

[Natalie Park · Rating 4 out of 5]

4.5 stars. Great info for those looking to learn more about perimenopause and menopause. The author deals with the physiological as well as psychological, relationships, and various topic one may not think is related to menopause.

[Tammy Borst · Rating 5 out of 5]

This book was super informative! Highly recommended for any lady leaving her 20’s!!!!💜

[Sheila Walker · Rating 4 out of 5]

A great read for the next stage in life.

[Annie · Rating 5 out of 5]

I recommend this book to anyone going through menopause. It’s highly informative and a valuable resource guide. It helped me better understand what I’m going through and provided solutions on how to cope. What I love is this book covers life during perimenopause, menopause, and post menopause. Finally this stage in life is not being shoved under the rug and dismissed. I applaud the author for validating that various symptoms are real and there’s hope we can get through this and come out better! It’s a wonderful reference guide to keep on your

[Sonya · Rating 3 out of 5]

3.5*

[Ylva · Rating 4 out of 5]

Very good summaries of symptoms and treatment options including how to talk to your doctor (based on research and input from menopause specialists). I skipped several chapters as they were peripheral to what I was looking to learn.

[Veronika Fabian · Rating 5 out of 5]

Reading this book made me an optimistic realist, enthusiastic for all the years to come with their challenges and promises. Put my questions into perspective and now I want to know, ask, advocate and do more. And live my life to the fullest, because the best is yet to come. Not the same best as before, a different best. This book is really the voice of the older sister I always wanted to have.
empowering knowledge you will cherish.

[Bridget · Rating 4 out of 5]

This book has a goldmine of info in it. It strongly supports HRT, which I am not interested in, but there are plenty of other great things to learn about menopause. I recommend it to everyone, men and women, about 40+ years old.

[Megan · Rating 3 out of 5]

I received a copy of this book courtesy of one of the generous partners of the World's Hottest Menopause Party (thank you!). Having followed the author on social media for awhile, I was eager to check out this book and all the resources she has pulled together. It's incredibly wide-ranging in terms of the topics she covers and blends research and personal anecdotes. The author is frank and open about her own menopause journey and shares what worked (or didn't) for her. The book reads like a conversation with a close friend; it is easy to understand and relatable. It also helps women to know they are not alone with the changes their bodies are going through. Not every chapter might apply to your personal situation, so it's easy to dip in and out to find the material you need. The book includes social media handles for many of the experts interviewed for the book, as well as websites (for the Menopause Society, for example), at the end.

Since the book covers so many different aspects and angles, I felt like it was a little light on specifics in spots. But a high-level summary/light touch worked overall since it really comes down to finding what works for you and your personal situation. I also felt like it focused more on menopause hormone therapy as a solution than other types of options. It's great that worked for the author and gave her the relief she deserved but it's not right for every woman going through perimenopause/menopause.

Reading the book from the perspective of this being more of a personal menopause memoir (who had access to experts), I thought it worked really well and I'm so glad that this topic is being discussed openly. If you're looking something from the perspective of a medical professional/specialist, I'd recommend The Menopause Manifesto: Own Your Health with Facts and Feminism by Jen Gunter and The Menopause Brain: New Science Empowers Women to Navigate the Pivotal Transition with Knowledge and Confidence by Lisa Mosconi (who wrote the intro for this book and was one of the experts interviewed).

I used this book for the 2025 POPSUGAR Reading Challenge prompt "a book you got for free."

[Rebecca M · Rating 4 out of 5]

If no other women ever talked to you about menopause either, or even if they did but they went through it when no one knew any actual facts or cared about the female experience…Read this! You’ll leave feeling more prepared, more empowered, and more informed.

[Jean Pace · Rating 4 out of 5]

3.5 stars. It was...okay.

This is a good book about menopause with lots of basic information and helpful stuff. It covered a broad range of issues and would honestly be a great book to pick up to learn in a conversational way about peri/menopause.

However, I've been reading and listening to a lot of peri/menopause stuff, so this book didn't feel as fresh as I'd hoped. As for the "girlfriend-to-girlfriend" vibe it was going for--it didn't really work for me. There were lots of unfinished loops (stories that got started, but never reached a satisfying conclusion--for example, she talked about her divorce A LOT-enough to get me interested/curious, but that chat never went anywhere. Which...sure, sure, none of my business, but then stop bringing it up already.) There were many tangents that peaked my interest and never went anywhere or seemed to contradict themselves (another example: she talks about getting an email from her physician declaring that she was officially menopaused, but then later stated that there weren't definite ways for a doctor to test your hormones to determine it. So then, why bring the physician thing up; why was her doctor even part of this?). I don't know--those weird things drove me nuts and there were several.

Also, she hasn't had children. Which is absolutely FINE!!! However, some of the things she considered earth-shattering "menopause" symptoms--like sagging breasts and occasionally peeing yourself until you learn to do Kegels--well, to someone who's birthed 4 kids, those were not ground breaking or particularly menopause-y. They didn't rock my world at 50, because I've had sagging breasts and been doing Kegels since my 20s when I had my first kid. It made me feel a little distant from her, like our worlds were really far apart. It wasn't a huge problem. Just, like I say, the girlfriend-to-girlfriend vibe didn't work for me and occasionally annoyed me.

I prefer The New Menopause for books to read that cover a broad spectrum of peri/menopause topics.

[Monty · Rating 5 out of 5]

I sat down at a cafe today to read this book, and when the waiter came over to bring the tea, I hid the cover.

That needed to change. Why did I feel such shame?

I loved this book, and when I left the cafe, a few chapters later, I carried it out in full view. Phew... an improvement 👏

So much of this book resonated with me, feeling too young to have some of these symptoms and the fact it took me a few months to realise I was not loosing my mind but in fact going through a huge change.

It felt reassuing to read 37% of women experience stronger symptoms in perimenapause and some under 45, which is my case. Other women my age can't relate to me as they don't experience what I do. It can feel very lonely sometimes. It was good to read I am not alone.

I did not realise anger is a symptom. There have been times when I could not understand myself in this space at all. Knowing this is a thing helps and can be a game changer when it comes to getting to know this new self that is emerging.

I also have insomnia. I am so tired I can barely walk to the shops sometimes, and it has really impacted my fitness and sports life where I do a lot of socialising. It felt reassuring to read 68% of women experience this. Again, something totally new for me.

What I struggle with the most is the brain fog. I feel embarrassed and often withdraw from conversations as I get confused and can't remember things. I feel like I have lost my mind somehow.

This is especially hard with topics where I am knowledgeable and really impact how I feel about myself. It brought comfort to read the experiences of the author in this space and some reasuring statistics that indicate it does pass.

If you are struggling, definitely read this book. I felt so much better and came away with some ideas on how to tackle some problem areas.

Oh, and it does have an entertaining section on "if men went through the menapause..."

#howtomenopause #tamsenfadal