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

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

About the author

Amy Shah, MD, is a double-board-certified medical doctor and nutrition expert with training from Cornell, Columbia, and Harvard Universities, and the author of I’m So Effing Hungry and I’m So Effing Tired. Drawing from her background in internal medicine and allergy/immunology, as well as nutrition training and her own wellness journey, she has dedicated her practice to helping her patients feel better and live healthier through her integrative and holistic approach to wellness. She appears regularly on national television shows and podcasts and in national magazines. She lives in Arizona with her family.

Summary

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

Report

"Dr. Shah's program is a game changer for anyone suffering from burnout and exhaustion. And that's most of us!" - Jillian Michaels, New York Times bestselling author, and health and wellness expert, on I'm So Effing Tired
"An encouraging take on how readers can conquer their cravings. ... The emphasis on reshaping one's appetite is a welcome departure from traditional dieting advice focused on eliminating certain foods, and the lists of options featuring 'target nutrients' make the recommendations easy to implement. This is the rare guide on how dieters can lean into their hunger instead of fighting it." - Publishers Weekly on I'm So Effing Hungry
"As a functional medicine expert, I consult patients on a daily basis who struggle with a state of constant hunger and out of control cravings that never seem to be satisfied. In Shah's revolutionary new book, she is able to identify exactly what fuels our cravings-physically and emotionally-and puts us on a path to addressing them once-and-for-all. If you've ever felt held captive by your eating habits, this is the answer you've been waiting for to finally take back control of your intuitive eating patterns." - Will Cole, functional medicine expert, and New York Times bestselling author of Intuitive Fasting and Gut Feelings, on I'm So Effing Hungry
"In an industry oversaturated with health and diet advice, Dr. Amy Shah cuts through the noise with her newest book, I'm So Effing Hungry. It's amazing what changes can be made with a little knowledge and simple solutions. You'll love this book!" - Bobbi Brown, Makeup Artist and Founder, Jones Road Beauty
"If you've ever found yourself saying these words, then this is the book for you! Dr. Shah's program is remarkably effective and will leave you feeling recharged, renewed, and revitalized." - Sara Gottfried, MD, New York Times bestselling author of The Hormone Cure and Assistant Professor, Dept. Integrative Medicine and Nutritional Sciences, Thomas Jefferson University, on I'm So Effing Tired

Product details

• Authors: MD Shah
• Publisher: HarperCollins US
• Languages: English
• Product format: Hardback
• Release: 24.02.2026
• EAN: 9780063420854
• ISBN: 978-0-06-342085-4
• No. of pages: 304
• Dimensions: 152 mm x 228 mm x 23 mm
• Subjects: Guides > Health; Women’s health, Gynaecology and obstetrics, HEALTH & FITNESS: Diet & Nutrition / Nutrition, HEALTH & FITNESS: Women's Health, MEDICAL: Gynecology & Obstetrics, HEALTH & FITNESS: Menopause