Hot Fog & Absolutely Fine: The Funny, Honest Menopause Workbook (PDF)

You are not losing your mind. You're in hot fog.

You walked into the kitchen and forgot why. You cried at a bread advert. You're awake at 3am, again, Googling "am I dying or is this menopause?" And every time someone asks, you say the same thing: "I'm absolutely fine."

Hot Fog & Absolutely Fine is the funny, honest workbook for perimenopause, menopause and whatever comes after. It tells you what is actually happening, what actually helps, and what to say to your doctor, in plain English, with jokes.

Tick the ones that sound like you

• You lose words mid-sentence. Ordinary ones. Like "spade".
• You fall asleep fine, then you're wide awake at 3am.
• A hot flush has arrived in a meeting, in church or on a first date.
• You're anxious for no reason you can name.
• Your rage has become oddly precise.
• You've been told it's "just stress" or "just your age".
• Nobody at home really understands what's going on.

Two or more? This book was written for you.

What you get

• Straight answers on HRT. What the evidence says in 2026, the newer non-hormonal medicines, and the nine questions to take to your appointment. Checked against the UK's NICE guidance (April 2026), with all 58 sources listed at the back.
• A plan for brain fog, sleep, mood and hot flushes. What works, what's oversold, and what to try tonight.
• Pages to hand to your husband, or whoever lives with you. So you can stop explaining it for the hundredth time, and they can finally help.
• The chapters other books skip. Early and surgical menopause. What to do when HRT isn't an option. Going through it on your own.
• How women around the world do this. From West Africa and the Caribbean to Japan, with a page for your own family's remedies.
• A ten-year health plan for your bones, heart and pelvic floor, so the other side is your strongest decade.
• The fun part. Two quizzes, Hot Flush Bingo, the Menopause Invoice, wordsearches, a crossword and ten cartoons. Because this season is heavy enough without the book being heavy too.

Why this one

Most menopause advice online comes with no sources at all. Every medical claim in this book was checked against current guidance, and the sources are printed at the back so you can take them to your doctor.

It's a workbook, so you write in it: symptom trackers, reflection questions, a decision page for your HRT appointment, and one small action to close every chapter.

It's set in large, clear type designed for readers with low vision, because nobody needs small print at 3am.

It's lightly faith-based. Scripture and prayer run gently through the pages, and every page is written for readers of every faith and none.

How the download works

• Instant download: one PDF of 301 pages, with a short how-to-print note. Five bonus pages come with it: a symptom check to take to your doctor and the Absolutely Fine Translator for the fridge door, in A4 and US Letter.
• Prints at home at actual size on A4 or US Letter. Print the whole book or just the pages you want to write on.
• Reads on screen with clickable bookmarks for every chapter.
• For your personal use. Please don't share or resell the file.

Questions people ask

Is it preachy?
No. Each chapter opens with a short verse and closes with a prayer or affirmation you can keep or rewrite. If faith isn't your thing, step past those lines; the rest is all yours.

Is it for perimenopause too?
Yes. Most of the book is about perimenopause, when the symptoms start and nobody has joined the dots yet.

I'm not in the UK. Will it still help?
Yes. The guidance follows the UK's NICE and NHS, and the science is the same everywhere. Medicine names and helplines differ, so check those with your own doctor.

I can't take HRT. Is there anything for me?
Yes, a whole section, plus everything on sleep, mood, food, movement and the people around you.

Would it make a good gift?
It's the one she'll actually use. Print it, pop it in a folder with a pen and a handheld fan, and you've given her a laugh and a plan.

You get the truth, a plan and a laugh, for less than the supplements you ordered at 11pm.

This workbook is for information and encouragement. It is not medical advice. Always speak to your doctor or a menopause specialist about your own symptoms and treatment.