Hormone Havoc: A Science-Backed Protocol for Perimenopause and Menopause: Sleep Better. Think Better. Feel Better.

by Dr Amy Shah

Doctor, author and influencer (@DrAmyShah) Amy Shah, shares a nutritional, science-based protocol to minimise hormonal havoc, hot flashes, and night sweats and take on perimenopause and menopause with improved mood, energy, and health.

Hot flushes, mood swings, anxiety, weight gain, brain fog - the hormonal flux that comes with menopause and perimenopause may bring some notorious side effects, but that doesn't mean you have to feel miserable or settle for debilitating symptoms. This isn't your mother's menopause!

Double-board certified medical doctor Amy Shah shows you the power of targeted nutrition to manage the chaos that perimenopause and menopause can bring. There's a growing awareness about perimenopause, the period of hormonal changes leading up to menopause that can begin as early as your late 30s. Starting in perimenopause and continuing through menopause, your immune system, gut and metabolism get out of balance as your hormones shift.

Dr Shah's protocol supports your hormones by increasing key nutrients-including protein, fibre, probiotics, and vitamins and minerals-to realign and nourish your body and heal your gut-brain connection, helping to reduce and relieve unpleasant menopause symptoms while dramatically decreasing the risk of serious diseases from heart disease to depression to osteoporosis. It's as easy as 30-30-3:

30 grams of protein in your first meal to curb cravings
30 grams of fibre to diversify and strengthen the gut
3 probiotic foods to balance the microbiome.

Pairing this optimal diet with circadian fasting and science-supported lifestyle strategies and 20 recipes to maximise benefits, Hormone Havoc is your all-in-one guide to taking control of your health when you and your hormones feel out of control. You don't have to settle for feeling awful during perimenopause and menopause-Dr Shah shows how you can not just feel like yourself again, but feel even better than before.

Genres: Health, Nonfiction, Audiobook, Food, Science

294 pages, Kindle Edition

Published February 24, 2026

Reviews

[Vonnie · Rating 4 out of 5]

4.5 stars.

I’m pretty much kissing perimenopause, and I’m someone who likes to be prepared when that time comes. Once this book is released, I plan on buying the physical copy. I loved how informative it was, and the fact that it includes recipes made it even better.

Thank you to NetGalley for the ARC copy in exchange for an honest review.

[Holly · Rating 3 out of 5]

I bought this book hoping for practical advice from a female doctor, not realizing she was also an influencer. I could do without some of the language such as p 171 “sorry not sorry”. I’m lucky to have an amazing doctor so much of this was a review for me.

I was also troubled by the fact on page 28 when talking about hormone therapy, it says this book is for women seeking holistic options that “aren’t as risky”. Then she goes on to explain on page 60 that MHT is actually very safe and useful for some women. No wonder women are so confused.

When discussing the 30–30–3 plan with my dietitian, she pointed out that it is not clear how much a serving of fermented food is required three times a day. We could not find it on her website or in her book.

There are some good take aways. I just wish I had waited and checked it out from the library rather than paying for it.

[Rachael Cavinder · Rating 2 out of 5]

2.5 stars

[Erin Kerry · Rating 5 out of 5]

Loved the audio version, it feels like chatting with a friend. (Except she’s the one talking.) Great info, solid research, helpful tips!

[Colleen · Rating 1 out of 5]

Abandoned at 36% because I cannot tell you how virulently I disagree with the author’s insistence on perpetuating old myths about hormone therapy for women in their 40s. Thanks, Karen, but sprinkling turmeric in my smoothies isn’t going magically keep me from gaining five pounds overnight or make my joints stop aching or keep my hair from falling out. FFS.

[Christina · Rating 5 out of 5]

Listened via Libby on phone.

Informative. Helpful. Easy to understand. Made sense of where I am at in the aging process.

Fave ideas on how to make certain transitions easier to understand.

[Hannah · Rating 3 out of 5]

Rating: 3.5 stars

Overall an informative read on perimenopause and menopause (and just general healthy living), but some sections gave "you have chronic pain? have you tried yoga and essential oils lol" energy and the healthy eating section definitely had a lot of almond mom/boomer diet culture language that gave me the ick. Like do we really need to call processed food and alcohol "poison," "toxic," and "sinister"???

[Katelyn Gallagher · Rating 5 out of 5]

A lot of solid information and help for the future. I bought the book to flip back through, but listened to the audio version. Women’s health and nutrition is where my heart is, therefore this was a great read with applicable things to put in to practice at anytime.

[Michelle · Rating 2 out of 5]

There were some good takeaways, but a lot of it seems really unachievable, especially for busy people - extra especially for busy people with any kind of food allergies or intolerances.

[Alexandra · Rating 3 out of 5]

it's a self help that I actually finished.

[Tracy · Rating 1 out of 5]

I found this book had too much “fluff”. Not really very helpful or informative for newly post menopausal women with a lot of symptoms. I don’t recommend this book.

[Katie · Rating 3 out of 5]

I read about half of this, and decided not to finish when she started describing her protocol. Her rundown of perimenopause symptoms was useful, but she makes some logical leaps that left me wondering whether to trust the information.

[Carm · Rating 3 out of 5]

Very repetitive within the same paragraphs and throughout the book. Some of the same information given can be found in other books in this genre. Although she has nice acronyms to remember things.

Best thing about the book: 30-30-3 idea for nutrition. Good inclusion of a 7 day challenge with recipes. Would like to have seen recipes separated or clearly marked as “grain-free, vegan, regular”

Some errors in the book. Here are two examples:

Page 75 “In the liver, estrogen metabolites are broken down further by a key enzyme called beta-glucuronidase, produced by bacteria in the estrobolome.” It is actually in the GUT where this happens as the estrobolome is located in the gut. Note: there is beta-glucuronidase located in the liver.

Page 122 “Resistant starch is better for gut health … it won’t contribute to spikes in blood pressure.” I am sure this is was meant to say “blood sugar.”

[Lindsay L · Rating 3 out of 5]

I thought this book would give me a science breakdown of what’s happening and how to get through it. I thought more specific “protocol” with maybe specific foods, food charts, recipes. It is good for being supported emotionally when you are feeling all these things and feel validated what you’re feeling is legit. It’s just pretty basic health stuff in general like recipes like chicken, broccoli and quinoa for dinner. That’s nothing mind blowing.

[Roni · Rating 5 out of 5]

“You cannot control how your hormones change but you can control how you experience it.”

“Everything gets better when your gut gets better.”

Excellent audiobook. Will be purchasing a physical copy! This is one of the best books I have read so far on this topic.

[Amber · Rating 1 out of 5]

I overall like Amy Shah but completely disagree with this book and the evidence she supports, as a menopause provider. It seems like she tried to jump on the Menopause moment that is happening to get a book out there.

She lost me and my trust in anything else she presented in Chapter 3 when she stated "Women who have taken MHT have a 24 percent greater risk of breast cancer" quoting a observational cohort study, that she as an MD knows you can not draw causation from. Her targeted audience does not know this.

Furthermore, if she is going to throw out big, scary numbers, she did nothing to round out the nuance that this conversation and women deserve- types, the kinds of studies, which route/type confers the most risk, etc. The cited source (Støer et al., 2024) of the 24 percent greater risk is a Norwegian observational cohort study of 1.3 million women that found an overall increased risk with MHT use. However, this study lumps all MHT together (estrogen-only, combined, various progestINs {which is where the signal comes from in RCTs}) and is an observational study subject to significant confounders.

If you are going to quote evidence, at least start with the RCTs we have, even the WHI which while also to be criticized, its the best we have in terms of a large, randomized controlled trial (the highest level of evidence) which showed estrogen-alone reduced breast cancer incidence by 22% (HR 0.78) and breast cancer mortality by 40% (HR 0.60) over 20+ years of follow-up. Furthermore, a meta-analysis of 10 randomized trials confirmed estrogen-alone significantly reduces breast cancer incidence (RR 0.77, P = 0.002). A 2026 meta-analysis of 34 studies found that when stratified by hormone type, estrogen-only therapy showed no overall association with breast cancer (OR 1.00, 95% CI 0.91–1.10), and RCTs specifically showed a protective effect (OR 0.78).

Presenting a single pooled "24%" number without distinguishing estrogen-only from combined therapy is a fundamental error that misrepresents the evidence, which Dr. Shah did and only further confuses women. Either present the evidence well or don't present it at all. Don't present one scary number and keep it moving. Women are too educated and deserve a much broader context than the three paragraphs she presented. If this is the only book on menopause a woman reads, that is unfortunate.

Because of that, this book won't even go into my donation pile, rather the recycle bin. I agree lifestyle makes a huge difference in women in all stages for so many things relating to Fiber (Will Bulscwicz), Menopause, etc that as a women heading into menopause trying to understand and prepare myself, I would move on.

[Kate Laycoax · Rating 5 out of 5]

Okay, wow! This book was exactly what I needed right now. As a woman creeping closer and closer to perimenopause, I’ve realized how little we’re actually told about what’s coming. Like… why is there no handbook for this? Why do we have to Google our way through night sweats and mood swings like we’re decoding a secret language? Enter Hormone Havoc: the kind of book that makes you feel seen, informed, and surprisingly excited about taking back control of your health.

Dr. Amy Shah doesn’t just throw out generic “eat better” advice. She lays out the science in a way that’s approachable and doable. The 30-30-3 method (30g protein, 30g fiber, 3 probiotic foods) is so simple it actually feels achievable and honestly, it made me rethink how I start my day. I love that it’s not about restriction or dieting but about nourishing your body to work with your hormones instead of against them.

What really hit me was how much this book connects hormone health with gut health, mood, and even bone strength. It’s really a great feeling, especially for those of us who don’t want to just “get through” menopause but actually thrive through it. I closed the last page feeling like, “Okay, I can do this. I can prepare for this next chapter instead of fearing it.” It feels SO empowering!

If you’re someone who feels like no one ever really explained what happens during perimenopause (which, let’s be real, is most of us), Hormone Havoc will make you feel like you finally have a roadmap and a really supportive friend walking you through it.

Thank you to NetGalley, Amy Shah, and William Morrow/Harvest for the eARC of this book.

[Renu S · Rating 5 out of 5]

This book felt like someone finally turned the lights on in a room I didn’t even realize I’d been stumbling through.

Dr. Amy Shah explains perimenopause and menopause in a way that’s practical, science-backed, and empowering instead of scary. I loved how she connects hormones to the immune system, gut health, metabolism, and even mental health. The idea that mood swings, brain fog, stubborn weight gain, or crushing fatigue aren’t “just getting older” but are tied to real physiological shifts was incredibly validating.

Reading this, I couldn’t help but wish I had known this in my 20s. Back then, I thought nutrition was mostly about calories and weight. I didn’t understand protein as a tool for hormone balance. I didn’t prioritize fiber beyond “eat a salad.” I definitely wasn’t thinking about probiotics as long-term insurance for my brain and immune system. If I had built these habits earlier—hitting 30 grams of protein at breakfast instead of grabbing a carb-heavy snack—I suspect my energy, mood stability, and relationship with food would have been very different.

I closed this book feeling informed, capable, and honestly a little empowered—like I finally have the manual I should’ve been handed decades ago.

[Penelope Bloom · Rating 1 out of 5]

I’ve at least skimmed some of Dr. Shah’s other books, which seemed pretty reasonable to me. I also love anything that brings attention to the plight of perimenopausal and menopausal women, a demographic long forgotten and neglected in all avenues.

However, there were aspects of this book that really did not sit well with me. At this point I should mention, I am a physician who is pretty open-minded and willing to think beyond traditional medical advice. In general, I think the author speaks with a certainty about many things that almost certainly cannot be rooted in sound evidence-based medicine. For example, the statement Dr. Shah makes that she can “guarantee that having a proper diet and healthy lifestyle in your twenties and thirties will make your perimenopause symptoms much more pleasant or even non-existent.” There is likely good information here – namely that diet and other lifestyle choices likely do impact many aspects of health, including potentially perimenopause symptoms. But, no – you can’t guarantee this. I am 100% positive that the science is not there – that we have no rigorous studies that definitively prove XYZ lifestyle changes with complete certainty leads to reduced or absent perimenopause or menopause symptoms. Sorry. The study design alone would be incredibly complex, including the need to longitudinally follow a significant number of women as well as establish a causal relationship between a variety of diet and lifestyle interventions to the presence or absence of perimenopause or menopausal symptoms. In such studies, we rarely if ever establish causal relationships and certainly not with well-designed studies evaluating a range of lifestyle choices. I could go on regarding the challenges of such research designs. I won’t, because I will save that for my day job. But suffice it to say – making such a bold promise, with all that we know about the limitations of research, immediately made me suspicious and alerted me to the possibility of an author who is exaggerating the depth of medical knowledge. The most dangerous doctor is someone who doesn’t know what he or she doesn’t know or perhaps worse, purposefully glosses over uncertainty and ambiguity, which I would imagine is the case here given Dr. Shah’s robust medical training. It compromises the integrity of her opinions and advice, prompts me to question her motives as coming from places other than just wishing the world better health and wellness (and from places including influence and financial incentives…) as well as does nothing to combat public opinion of the limitations of modern medicine. And to the counter point that this was a hyperbolic statement, for the sake of making the book more interesting or whatever – as physicians, we have an obligation to share accurate information, not bold claims.

I could go on. I will go one, slightly, including to note that Dr. Shah is not trained as an OB/GYN, which should cast further uncertainty regarding her clinical knowledge of perimenopause and menopause, although certainly does not inherently mean she does not know this patient population well, but is worth drawing attention to.

Finally, I will comment on another aspect that I did not love and further solidified my concerns – the “Shah protocol,” which is again an example of excessive confidence in her medical advice (which, as above, is unearned given the real limitations of good research in the field) but also is a bit too gimmicky, monetizable, and “one size fits all” to truly be a recommendation of integrity.

There are good recommendations here, including the discussion of the microbiome. The microbiome is absolutely an area of potential and a growing body of evidence to support its role in all aspects of health. There are a number of very well-designed studies that provide increasingly convincing evidence to this point. But if anything, this worries me the most – some of the most compelling mistruths often contain kernels of truth, which gives the inaccurate statements more credibility, particularly when all of this information is shared by people with robust academic credentials.

For actually sound medical advice regarding menopause and perimenopause, I highly recommend the work of Dr. Jen Gunter, who is an OB/GYN with books and interviews of her own, who falls for none of the aforementioned traps, perhaps to the detriment of her greater societal influence and her own wallet. Good, sound, evidence-based medical advice is rarely sexy. It doesn’t scale very well (stole this idea from Dr. Gunter, who is 100% right), because it is individualized and rarely –probably never – leads to the sale of sexy diets and/or cure-all supplements that make a lot of money for its proponents.

In short – no, I would not recommend this book, and some of the more problematic statements in this book have prompted me to go back and read her other works way more carefully and warily.

[RWAR_Rani · Rating 4 out of 5]

aApractical and well-structured guide to navigating menopause with clarity and intention. Rather than treating menopause as a vague or overwhelming phase, the book breaks it down into distinct stages, clearly explaining the physiological changes, common symptoms, and what to expect along the way.
What stands out most is how actionable the guidance is. The recommendations are not abstract and translate directly into everyday habits. The “Shah Protocol,” a detailed 7-day framework, is especially useful. It provides a clear roadmap for movement, nutrition, and sleep preparation, making it easier to turn knowledge into routine. The inclusion of recipes for each recommended meal adds another layer of practicality, removing much of the guesswork that often comes with lifestyle changes.
The tone is accessible without oversimplifying the science, making it a helpful resource for anyone looking to better understand and support their body during this transition. Overall, Hormone Havoc is a solid, actionable guide for women seeking a structured, lifestyle-based approach to menopause.

[Liz · Rating 5 out of 5]

I bought this because my dad saw a story on the news about it - and I’m so, so glad he did! I’m 38, and I’ve had 3 different doctors tell me it’s too early for perimenopause…I asked a primary care doctor to test my hormones last year, and she locked our chat so I couldn’t ask more. 🤣

This book answered every question that’s come up for me as I’ve wondered if I’m in fact in perimenopause. Considering no medical professional has been willing to chat with me about it, this was such a relief to read!

In addition, Dr Shah never leaves you feeling hopeless about a symptom. Night sweats? She has something that will help! Same for hot flashes, mood swings, anxiety, etc. I finished this book feeling so hopeful about the next 1/3 of my life. Understanding the connection between your gut & brain - and therefore the repercussions of what you eat…that’s life changing!

Thank you for going on this mission to change the conversation about women’s health, Dr Shah!

[TK · Rating 5 out of 5]

The science and data in this book is presented in an incredibly clear and simple way, which is GREAT because Dr. Shah incorporates so much science into this book. I really appreciate that it's focused primarily on perimenopause, and how to lessen the symptoms primarily through diet and exercise. I am most interested in the diet part, which for me (someone who already eats healthier than most) it seems like I only need to make a few minor adjustments. It might be more of a big change for someone who relies on convenience foods and processed carbs like bread, pasta, etc. But, if Dr. Shah says my symptoms will lessen, then it's worth trying.

I will say I was very sad to hear that belly fat really does become a thing once you hit middle age. I am a little vain, so this alone is reason for me to improve my diet and increase exercise.

[Savvy_ · Rating 4 out of 5]

Hormone Havoc by Dr. Amy Shah is a treasure trove of information! She covers everything: essential oils, supplements, gut health, mindset, exercise, and she even throws in some recipes. This is a very good overview of a wide variety of things to think about and to be strategic about in taking charge of your health throughout your menopausal journey. The only thing I didn’t really like was the sample daily schedule in the “putting it all together” section at the end. It seemed a bit unrealistic. Overall, though, this is a good read. It is definitely one to refer to again and again as I journey toward healthier habits.

I am grateful to NetGalley and Harvest publishers for the opportunity to read this advance reviewer ebook in exchange for my honest review.

[Brittany Iverson · Rating 2 out of 5]

This “science-backed protocol” fell flat for me. I was hoping for more science and information about how to balance hormones, instead was left feeling like my already healthy diet and decades of weight lifting weren’t good enough and my inadequate lifestyle was the cause for hormonal symptoms instead of the unavoidable change in hormones themselves.

If only sprinkling some turmeric on my dinner and eating an extra raspberry could resolve my symptoms. We have real solutions from actual doctors (not influencers) available to us. This book felt victim blaming and had marginal explanation and science on actual hormones. Surely this author isn’t post menopausal.

Didn’t leave me feeling empowered or hopeful, sadly.

[Suzi Shively · Rating 3 out of 5]

A book about peri-menopause, menopause, and post menopause. While there were parts that seemed like new information, the majority of it was over simplified and already shared by the author on numerous podcasts. The book seems to be organized poorly there's sections where an acronym is used and the author never goes on and explains it. (Parts are explained much later, however, not completely.) It feels like most of the author's advise is too vague and over simplified in an attempt to be everything to everyone.

[Jennifer Lyerly · Rating 1 out of 5]

I really want to read a book that informs me about the science of what’s happening to my body during menopause. Unfortunately this wasn’t it. I think the author tried to simplify things too much and a deeper dive into hormones and the body would have been more successful. And I appreciate the impact diet can have on gut microbiome and hormones, but there was too much branding involved, I felt like I was reading a very long advertorial at some points.

[Shannon · Rating 4 out of 5]

I’ve read a lot of books on perimenopause and menopause lately and this is one of my favorites. I like that the author has a more holistic approach to treating symptoms and improving your health overall. She did include a short chapter on HRT and the statistics she included were very interesting. If you are looking to fit a book on menopause with a more holistic approach, give this one a try.

[Jean · Rating 4 out of 5]

Audiobook read by the author. Interesting and easy to listen to. Helpful information on the importance of nutrition, activity, gut health, hormones, supplements, lifestyle habits, social connections and more to reassure aging doesn’t have to be scary, but the book is helpful for every woman to understand the needs of her body at any age.

[Arissa · Rating 4 out of 5]

Dr. Shah’s book is empowering, inspiring, and informative. Her enthusiasm for helping women and fast-paced writing style aim to get you excited about life after 40 instead of dreading it or having no clue about how to proceed with physical and mental changes. I think it’s a good jumping off point for a personal reflection on how to handle perimenopause and beyond. I will definitely be recommending it to friends.

[Nikki Alber · Rating 4 out of 5]

Not my typical listen but this was so informative! I plan on purchasing the physical book to refer to in the future. If you are a woman in your mid thirties/early 40s I would definitely recommend this!