Becoming Unbound
A Woman’s Guide to Thriving Through Menopause and Hormonal ChangeBy Josephine Kenwright
Length4h 11m
About this audiobook
Becoming Unbound
A Woman's Guide to Thriving Through Menopause and Hormonal Change
Are you feeling like your body has become a stranger?
Are you experiencing hot flashes, night sweats, stubborn weight gain, brain fog, mood swings, anxiety, poor sleep, or a loss of confidence—and wondering if this is simply something you have to endure?
You are not alone.
And you do not have to navigate menopause without knowledge, support, and practical solutions.
Becoming Unbound is your compassionate, evidence-informed guide to understanding menopause, managing symptoms, and reclaiming your health with confidence. Whether you're entering perimenopause, experiencing menopause, or embracing postmenopause, this book provides the clarity, encouragement, and practical tools you need to thrive—not merely survive.
Unlike many menopause books that focus only on medical facts, Becoming Unbound combines trusted health information with actionable strategies you can begin using today.
Inside You'll Discover:
✓ What really happens during perimenopause, menopause, and postmenopause
✓ Why hormones affect your sleep, mood, memory, metabolism, and overall wellbeing
✓ Proven strategies to manage hot flashes, night sweats, fatigue, and brain fog
✓ Practical guidance for healthy weight management and preserving muscle after 40
✓ Nutrition and exercise plans that support long-term health
✓ How to improve sleep and reduce stress using evidence-based techniques
✓ Honest conversations about intimacy, low libido, vaginal dryness, and pelvic floor health
✓ A balanced guide to hormone therapy (HRT/MHT), non-hormonal treatments, supplements, and herbal remedies
✓ Simple steps to protect your heart, bones, and brain for healthy aging
✓ A complete 30-day menopause wellness plan
✓ Habit trackers, symptom journals, meal-planning guides, strength-training routines, health checklists, and goal-setting worksheets
This isn't another book filled with confusing medical language or unrealistic promises.
It's a practical roadmap designed to help you make informed decisions, work confidently with your healthcare professional, and build healthy habits that last a lifetime.
Whether you're just beginning to notice hormonal changes or looking for trusted answers after months or years of frustration, Becoming Unbound will help you replace fear with knowledge, uncertainty with confidence, and exhaustion with hope.
Audiobook details
GenreHealth and Wellness
Length4 hrs 11 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
1Introduction
103Identity After 40
2Dedication
104Empty Nest: When the House Becomes Quiet
3Introduction: Before We Begin
105Discovering New Purpose
4Why This Book Exists
106Midlife and Career Reinvention
5What This Book Is Not
107Friendship in Midlife
Show all chaptersShow less
6How to Use This Book
108Body Image Through the Transition
7A Note on Inclusive Language
109Nurturing Healthy Relationships
8Chapter 1: Understanding Menopause
110Building a Personal Philosophy for This Season
9Opening Story: “When My Body Started Changing”
111Spiritual and Emotional Wellbeing
10What Is Menopause?
112Frequently Asked Questions
11The Hormonal Cascade: What’s Actually Happening
113Chapter Summary
12Understanding the Three Stages
114Key Takeaways
13Common Signs and Symptoms
115Reflection Questions
14A Simple Symptom Checklist
116Seven-Day Becoming Unbound Challenge
15A Closer Look: Six Symptoms Worth Understanding in More Depth
117Looking Ahead
16A Closer Look: Migraines During Perimenopause
118Part III: Protecting Your Future
17A Closer Look: Skin, Hair, and Collagen
119Chapter 6: Building a Strong Future
18A Closer Look: Oral Health
120Opening Story: "The Best Investment I Ever Made"
19A Closer Look: Eyes and Vision
121Heart Health: Caring for Your Most Important Muscle
20A Closer Look: Joint and Muscle Aches
122Understanding Your Cardiovascular Risk Profile
21A Closer Look: Digestion and Bloating
123Osteoporosis: Protecting Your Bones
22A Brief History: How Menopause Has Been Understood (and Misunderstood)
124Brain Health: Keeping Your Mind Sharp
23Why Every Woman’s Experience Is Different
125Understanding Your Bone Density Test
24When to See a Healthcare Professional
126Exercise: Medicine for Every Stage of Life
25What to Expect at the Doctor’s Office
127Progressing Beyond the Beginner Stage
26Myth vs. Fact
128Nutrition: Eating for Healthy Aging
27Frequently Asked Questions
129Key Nutrients Worth Prioritizing
28A Quick Reference: Where to Find Help for Specific Symptoms
130Cognitive Health: A Closer Look
29Medications That Can Worsen Menopause Symptoms
131Preventive Care: Don't Wait Until You're Sick
30Menopause and the Immune System
132Building a Longevity Mindset
31Chapter Summary
133Healthy Aging: Thriving, Not Just Surviving
32Key Takeaways
134Frequently Asked Questions
33Reflection Questions
135Chapter Summary
34Looking Ahead
136Key Takeaways
35Chapter 2: The Metabolic Shift
137Reflection Questions
36Opening Story: "Why Isn't My Body Responding Anymore?"
138Seven-Day Healthy Future Challenge
37Why Weight Changes During Menopause
139Looking Ahead
38Muscle Loss and Metabolism
140Chapter 7: Understanding Your Treatment Options
39Insulin Resistance and Midlife
141Opening Story: "I Didn't Know I Had Choices"
40Cortisol, Stress and Belly Fat
142There Is No One "Best" Treatment
41Nutrition Myths That Hold Women Back
143Menopausal Hormone Therapy (MHT)
42The Power of Protein and Strength Training
144Potential Benefits
43Alcohol and Metabolism
145Possible Risks
44Intermittent Fasting: Does It Help?
146Who May Not Be a Good Candidate?
45Fiber, Gut Health, and Hormones
147Understanding the Women’s Health Initiative and What Changed
46Sustainable Weight Management
148Bioidentical and Compounded Hormones: What to Know
47A Closer Look at Hydration
149Types of Estrogen Therapy
48Emotional Eating: Understanding the Why
150Why Progesterone Matters
49A Sample Day of Eating
151Testosterone Therapy
50Common Setbacks and How to Handle Them
152Non-Hormonal Medications, Explained in More Detail
51Frequently Asked Questions
153Cognitive Behavioral Therapy (CBT)
52Chapter Summary
154Pelvic Floor Physiotherapy
53Key Takeaways
155Vaginal Moisturizers vs. Lubricants
54Reflection Questions
156Hormone Therapy: Frequently Asked Questions
55Seven-Day Action Plan
157Supplements: What Does the Evidence Say?
56Part II: Living Well During Menopause
158Making the Decision: A Framework
57Chapter 3: The Sleep Thief
159Talking to a Skeptical Doctor
58Opening Story: "It's 3:17 a.m. Again"
160Chapter Summary
59Why Sleep Changes During Menopause
161Key Takeaways
60Night Sweats: Why They Happen
162Reflection Questions
61Anxiety and Racing Thoughts
163Looking Ahead
62The Sleep Cycle and How Menopause Disrupts It
164A Note on Special Circumstances
63Understanding CBT-I
165Early and Premature Menopause
64Melatonin and Other Sleep Aids: What the Evidence Shows
166Surgical Menopause
65Caffeine and Alcohol: Two Overlooked Sleep Disruptors
167Menopause After Cancer Treatment
66Napping: Helpful or Harmful?
168Menopause and the Workplace
67Sleep Hygiene: Creating the Right Environment
169Chapter 8: Your Menopause Success Blueprint
68Shift Workers and Irregular Schedules
170Opening Story: "A New Beginning"
69When to Consider a Sleep Study
171Where They Are Now
70Frequently Asked Questions
172Your 30-Day Menopause Wellness Plan
71Chapter Summary
173Week 1: Build Awareness
72Key Takeaways
174Week 2: Nourish Your Body
73Reflection Questions
175Week 3: Strengthen Mind and Body
74Seven-Day Sleep Reset
176Week 4: Create Your Long-Term Plan
75Looking Ahead
177Troubleshooting Common Obstacles
76Chapter 4: Reclaiming Intimacy
178Building Your Personal Menopause Care Team
77Opening Story: "Will I Ever Feel Like Myself Again?"
179Long-Term Maintenance Beyond Thirty Days
78Hormones and Libido
180Weekly Habit Tracker
79Vaginal Dryness and Genitourinary Syndrome of Menopause (GSM)
181Simple Meal-Planning Guide: A Full Week of Meals: A Sample Menu
80Painful Intercourse
182Beginner Strength-Training Schedule: Progressing Over Twelve Weeks
81When Pain Signals Something Else
183Weekly Sleep Tracker
82Understanding GSM in Depth
184Symptom Journal
83Pelvic Floor Health
185Tracking Your Cycle During Perimenopause
84Rebuilding Desire: The Emotional Side
186Medical Appointment Checklist: Sample Questions to Bring With You
85Communication with Your Partner
187Annual Health Screening Checklist
86Navigating New Relationships in Midlife
188A Sample One-Year Care Calendar
87A Note for Every Woman
189Using This Book in a Group or Book Club
88Intimacy Beyond Penetrative Sex
190Journaling Prompts for Deeper Reflection
89Restoring Confidence
191Goal-Setting Worksheet
90Chapter Summary
192Glossary of Key Terms
91Key Takeaways
193Talking to Your Family
92Reflection Questions
194Trusted Websites and Organizations: A Note on Cost and Access
93Relationship Action Plan
195Recommended Books and Podcasts
94Looking Ahead
196Creating Your Personal Support Network
95Chapter 5: Becoming Unbound
197Understanding Your Lab Work
96Opening Story: "Who Am I Now?"
198Menopause Around the World: Diet, Culture, and Access
97Mood Changes: Understanding Your Emotions
199Building a Hot-Flash Emergency Kit
98Anxiety: When Worry Becomes Constant
200Real Questions From Real Women: An Extended FAQ
99Rebuilding Confidence
201Reader Wisdom: What Other Women Wish They’d Known
100Setting Boundaries Without Guilt
202If You’re Reading This Before Symptoms Start
101Grief and the Losses No One Talks About
203Final Reflection
102Anger as Information
204A Final Word From the Author
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