6 Weeks to More Energy, Better Sleep and Confidence in Your Menopause Journey
A structured, science-led programme for women navigating perimenopause or menopause. Regain energy, stabilise mood, improve sleep and feel in control again.
Feeling unheard, overwhelmed, or like your body has changed overnight?
Perimenopause and menopause often bring:
-Exhaustion that coffee doesn’t fix
-Brain fog that makes daily tasks harder
-Weight changes you can’t explain
-Mood swings and sleep disruption
…even when friends or doctors say “it’s normal.”
You’re not alone on this journey! We’re here to help
In 6 Weeks You Will…
✔ Improve energy levels and reduce fatigue. ✔ Sleep more soundly and wake feeling refreshed. ✔ Reduce mood swings and anxiety. ✔ Learn how food supports hormone balance. ✔ Build confidence with practical, science-backed strategies.
Led by recognised menopause and lifestyle-medicine experts
Dr Monika Gostic — PhD Geneticist, award-winning nutritionist, University of Aberdeen lecturer in lifestyle medicine and women’s health.
Dr Helen Goldie — Clinical Pharmacist, PhD Geneticist, Lead Clinical Pharmacist in primary care and pioneer of Scotland’s first Pharmacist-Led Group Menopause Clinics.
Together, we combine clinical experience, scientific rigour and real-world women’s health support so you’re guided by experts, not guesswork.
Evidence-based. Practical. Compassionate. No fluff.
This felt different, real science, real support, no judgment.
Feeling Out of Balance? You’re Not Alone.
Because it meets you where you actually are
Fatigue, mood swings, brain fog, weight changes, digestive issues, and poor sleep are common during perimenopause and menopause. You might feel frustrated, confused, or like your body is no longer working the way it used to. Some days, even simple tasks can feel exhausting.
You’re not imagining it and you’re definitely not alone.
MenoMap is here to help you take back control with clear guidance, simple strategies, and real support without overwhelm, confusion, or guilt.
MenoMap
6 Weeks to Transform Your Health & Life
A flexible, expert led programme designed to guide women through perimenopause and menopause. Build sustainable habits, reduce inflammation, improve energy, and restore confidence.
Key Highlights:
Expert Guidance: Learn from professionals who understand menopause and hormonal balance.
Personalized Nutrition Support: Daily guidance based on your food diary.Just real support.
Hormone-Friendly Fitness: Home or gym-friendly routines tailored to your level.
Community Support: Private group chat for encouragement and connection.
Flexible Learning: Access live sessions, recordings, and resources at your convenience.
6 Weeks. One Clear Plan. Real Results.
Follow the MenoMap framework to reset your body, mind, and habits.
✔ Week 1
Reset & Foundation: Baseline measurements, inflammation triggers, gentle introduction.
✔ Week 2
Nourish & Balance: Anti-inflammatory meal planning, gut support, food swaps.
✔ Week 3
Move with Intention: Hormone-friendly exercises, posture, and strength focus.
✔ Week 4
Mindset & Energy: Stress management, breathwork, sleep, and focus improvement.
✔ Week 5
Deepening Habits: Lifestyle tweaks, nutrition, and movement refinement.
✔ Week 6
Integration & Confidence: Review progress, plan for the future, sustain long-term change.
TESTIMONIALS
What others are saying
Working with Dr. Monika has been transformative. Her approach to nutrition and lifestyle medicine is refreshingly different- it's rooted in real science, not trends or quick fixes. What sets her apart is that she truly understands chronic conditions, not just from her research background, but from personal experience too. You can tell she knows exactly what she's talking about. Every recommendation is backed by evidence, yet personalized to fit my unique situation. I never felt like just another client following a cookie-cutter plan. Dr. Monika took the time to understand my challenges and created a path forward that actually made sense for my life. I trust her completely, and that trust has made all the difference in my healing journey. If you're tired of feeling dismissed by the healthcare system and want someone who will truly see you and guide you with both expertise and compassion, Dr. Monika is the answer. Anything she recommends is a safe bet
Flexible. Supportive. Science-Based.
MenoMap combines weekly group coaching, personalized feedback, and a supportive community to help you create lasting change.
Components:
✔ fewer cravings. ✔ steadier moods. ✔ better sleep. ✔ more energy. ✔ less bloating. ✔ smoother cycles. ✔ better GLP-1 tolerance. ✔ weight loss without dieting.
Weekly personalized food diary feedback
One live group coaching session (45–60 mins)
Weekly progress check-ins
Ongoing private community support
Why MenoMap Works
Hands-on guidance: actionable tips you can implement immediately
Fitness made simple: bodyweight & equipment-based routines
Community connection: encouragement from women who understand
Flexible learning: participate from home, office, or gym
On-demand resources: guides, videos, and tutorials anytime
Feel Rejuvenated with a Healthy Mind & Body
MenoMap takes a holistic approach to health, looking beyond symptoms to the root causes. Reclaim energy, restore balance, and embrace life with confidence.
This Holiday season, give yourself the gift of hormonal harmony.
Because your body doesn't need restriction!
It needs nourishment
The B.A.D. way! Balanced. Authentic. Deserving.
You deserve a lifestyle that feels Balanced. Authentic. Deserving.
👉 Join MenoMap Today
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