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Valentia
Resources

What we actually recommend.

The books, tools and listening that come up again and again in practice. Nothing here is filler; if it is on this page, Davina has recommended it to a real person this year.

Honesty note: some links are affiliate links, which means Valentia may earn a small commission at no extra cost to you. The recommendations came first; the links came second.

Reading

The books worth the bedside table. Start with one, not five.

The Menopause Manifesto — Dr. Jen Gunter
The Menopause Manifesto — Dr. Jen Gunter

The straight-talking reference for what is actually happening, written by an OB/GYN with no patience for snake oil.

Link coming soon
Estrogen Matters — Avrum Bluming & Carol Tavris
Estrogen Matters — Avrum Bluming & Carol Tavris

A careful, referenced case for taking hormone therapy seriously. Bring questions from it to your own doctor.

Link coming soon
Why We Sleep — Matthew Walker
Why We Sleep — Matthew Walker

Not a menopause book, but the reason the sleep weeks of the plan come first. Read it and protect your evenings.

Link coming soon
Sleep and wind-down

The 3am wake responds to boring, consistent tools. These are the ones we recommend in clinic.

A proper sunrise alarm clock
A proper sunrise alarm clock

Waking with light instead of a phone alarm steadies the whole day. Any reputable brand; the habit matters more than the model.

Link coming soon
Blue-light blocking bulbs for the bedroom lamp
Blue-light blocking bulbs for the bedroom lamp

Swap the bedroom to warm, dim light after dinner. Cheaper than a gadget and works with the biology, not against it.

Link coming soon
A wearable sleep tracker
A wearable sleep tracker

Useful for two months, then take the ring off and trust the routine. Data is a teacher, not a hobby.

Link coming soon
The kitchen

Protein and steadiness, not restriction. Small tools that make the good choice the easy one.

A simple kitchen scale
A simple kitchen scale

Thirty grams of protein per meal is the anchor of the nourishment weeks. A scale makes it real for the first month, then instinct takes over.

Link coming soon
A good unflavoured creatine
A good unflavoured creatine

One of the few supplements with real evidence in this decade — for muscle, and increasingly for the head. Check it with your practitioner first.

Link coming soon
Listening

For the walk, the commute, the folding of the washing.

The Dr Louise Newson Podcast
The Dr Louise Newson Podcast

A menopause specialist interviewing honestly, episode after episode. Searchable by symptom when you need answers tonight.

Link coming soon
Huberman Lab — the sleep toolkit episodes
Huberman Lab — the sleep toolkit episodes

Long, dense and worth it for the sleep protocols alone. Take the free notes; skip the supplement stack.

Link coming soon

Educational only, never a prescription. Always speak to your healthcare provider before starting new supplements, and about your symptoms. Looking for our own range? The collection lives here.