The Cool Plate Method: Eat to Beat the Heat

✨ Hot flushes and night sweats don’t have to rule your life. ✨

The Cool Plate Method is a practical, evidence-informed nutrition guide designed to help women in perimenopause and menopause reduce hot flushes, stabilise energy, and support hormonal balance - one plate at a time.

Built on the 50/25/25 formula - 50% cooling foods, 25% lean protein, 25% complex carbohydrates - this method simplifies mealtimes while delivering real relief. Instead of restriction or calorie counting, it focuses on nourishing, anti-inflammatory, and hormone-supporting foods that help calm symptoms naturally.

✅ What You’ll Get Inside

• Step-by-step Cool Plate Formula – simple structure for building balanced, cooling meals
• 1-day sample meal plan – breakfast, lunch, dinner & snacks designed for symptom relief
• Cooling snack ideas – quick options that support hydration, energy & hormone health
• Trigger foods list – identify and reduce common hot flush culprits
• 3-week implementation plan – foundation, optimisation, and personalisation for long-term success
• Practical prep & timing tips – make meals stress-free and sustainable

💡 Why It Works

• Cools the body from within – hydrating, phytoestrogen-rich foods reduce flush frequency
• Balances blood sugar – preventing the spikes and crashes that worsen symptoms
• Supports hormone detoxification – fibre, healthy fats, and plant compounds aid clearance
• Improves sleep & mood – stabilised nutrition helps regulate temperature and energy cycles

❤️ Perfect For You If…

• You’re experiencing hot flushes or night sweats and want natural support
• You want a structured, flexible method without complicated rules
• You’re looking for practical recipes & meal plans that fit into everyday life
• You’re ready to feel cooler, calmer, and more energised

🔒 Your Investment in Relief

Instead of struggling with unpredictable hot flushes and restless nights, The Cool Plate Method gives you a clear, practical framework for eating in a way that calms symptoms and supports your wellbeing.

Available in A4 and US Letter. Digital download.

👉 Download instantly and start cooling your plate - and your body - today!