{"title":"Academy: Midlife Foundations","description":"\u003cp\u003eThe whole-body basics: how menopause works, what to eat, how to move and how to look after yourself. Plain-English, evidence-based guides to build everything else on.\u003c\/p\u003e","products":[{"product_id":"exercise-unshrink-menopause-fitness-guide","title":"Menopause Exercise Guide | Exercise \u0026 Unshrink PDF","description":"\u003cp\u003e\u003cstrong\u003eMove Your Menopause, Your Way.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eNeither of us are gym bunnies. (Honestly? One of us prefers a spin class, the other a set of dumbbells and a good playlist.) But between us, we've learned exactly what exercise needs to do for a body in midlife — and it isn't \"smash yourself at 6am and hope for the best.\"\u003c\/p\u003e\n\u003cp\u003eExercise \u0026amp; Unshrink is your no-nonsense, evidence-based guide to moving through menopause with strength instead of dread. Across 35 pages, we break down exactly why your heart, bones, mood and metabolism all need movement right now — and precisely how to give it to them without overhauling your entire life.\u003c\/p\u003e\n\u003ch2\u003eWhat's Inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCardio That Loves Your Heart\u003c\/strong\u003e — how aerobic movement protects against the cardiovascular risk that rises as oestrogen falls, and how to start with just 10–15 minutes a day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStrength Training for Bone \u0026amp; Muscle\u003c\/strong\u003e — the case for weight-bearing exercise as your best defence against osteoporosis and a slowing metabolism\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFlexibility \u0026amp; Balance\u003c\/strong\u003e — simple daily habits that cut injury risk and keep you moving with ease\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eManaging Weight \u0026amp; Energy\u003c\/strong\u003e — working with your changing metabolism, not against it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExercise for Emotional Wellbeing\u003c\/strong\u003e — the mood-boosting, stress-easing science behind getting your body moving\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eNo 5am bootcamps. No guilt. Just clear, doable strategies — because the goal isn't to shrink yourself into a smaller life. It's to build one strong enough to hold everything you are.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDownload your copy instantly and start moving on your terms today.\u003c\/strong\u003e\u003c\/p\u003e","brand":"The Unshrunk Collection - Official Store","offers":[{"title":"Default Title","offer_id":56216024351105,"sku":null,"price":9.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0638\/4844\/8219\/files\/7_d78bdb51-a20e-4dda-8e65-78ed42e49d68.png?v=1792626753"},{"product_id":"menopause-insights-manual-midlife-symptom-guide","title":"Menopause Insights Manual | Midlife Symptom Guide","description":"\u003cp\u003e\u003cstrong\u003eEverything Your GP Didn't Have Time to Tell You.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMenopause has over 40 recognised symptoms, and most GPs receive less than a day's training on the subject across their entire medical education. So if you've ever left an appointment more confused than when you walked in, it's not you. It's the system.\u003c\/p\u003e\n\u003cp\u003eThe Midlife Insights Manual is the plain-English, evidence-based guide to what's actually happening in your body — and what to do about it. 41 pages covering the full picture, from your first perimenopausal symptom to the long-term health decisions that matter most.\u003c\/p\u003e\n\u003ch2\u003eWhat's Inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Stages of Menopause\u003c\/strong\u003e — perimenopause, menopause and post-menopause, explained clearly\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHormonal Changes\u003c\/strong\u003e — how shifting oestrogen and progesterone affect your body and mind\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCommon Physical Symptoms\u003c\/strong\u003e — hot flushes, sleep disruption and weight changes, decoded\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEmotional Wellbeing\u003c\/strong\u003e — navigating mood swings, anxiety and mental health with self-compassion\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSexual Health \u0026amp; Intimacy\u003c\/strong\u003e — honest guidance on changes in libido and connection\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBone Health \u0026amp; Long-Term Wellness\u003c\/strong\u003e — protecting your body well beyond menopause\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eClear, credible and refreshingly free of jargon — this is the manual you should have been handed the day perimenopause started.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDownload your copy instantly and get the answers your GP appointment didn't have time for.\u003c\/strong\u003e\u003c\/p\u003e","brand":"The Unshrunk Collection - Official Store","offers":[{"title":"Default Title","offer_id":56216255529345,"sku":null,"price":12.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0638\/4844\/8219\/files\/3_547d4938-0697-4723-acb4-c2cfa0fd89a3.png?v=1792626667"},{"product_id":"menopause-nutrition-guide-unshrink-your-midlife-gut","title":"Menopause Nutrition Guide | Unshrink Your Midlife Gut","description":"\u003cp\u003e\u003cstrong\u003eFeed the Body You're Becoming.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eNobody warns you that menopause changes your metabolism as thoroughly as it changes everything else — and that the diet that worked at 30 might quietly stop working now. It's not your willpower. It's your hormones. And it's entirely manageable once you know what your body actually needs.\u003c\/p\u003e\n\u003cp\u003eUnshrink Your Midlife Gut is your practical, research-backed nutrition guide for the menopause transition — 40 pages that translate the science of hormones and hunger into meals, swaps and strategies you can use tonight.\u003c\/p\u003e\n\u003ch2\u003eWhat's Inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow Hormonal Changes Reshape Your Nutritional Needs\u003c\/strong\u003e — the \"why\" behind the cravings, the bloat and the stubborn midsection weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKey Nutrients for Menopause\u003c\/strong\u003e — the calcium, magnesium and omega-3 essentials your bones, heart and hormones are asking for\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePractical Meal Strategies\u003c\/strong\u003e — building balanced plates that support hormone health, not just calorie counts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eManaging Weight \u0026amp; Metabolism\u003c\/strong\u003e — working with a slower metabolism instead of fighting it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFoods to Avoid (and What to Swap Them For)\u003c\/strong\u003e — the common dietary triggers behind hot flushes, bloating and energy crashes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHydration \u0026amp; Wellness\u003c\/strong\u003e — why water is doing more heavy lifting than you think\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eNo detoxes. No deprivation. Just clear, evidence-based nutrition that meets your changing body where it actually is.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDownload your copy instantly and start eating for the hormones you have now.\u003c\/strong\u003e\u003c\/p\u003e","brand":"The Unshrunk Collection - Official Store","offers":[{"title":"Default Title","offer_id":56216256610689,"sku":null,"price":12.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0638\/4844\/8219\/files\/8_57dd1983-b82d-4d19-8c2c-77f0d7e79b87.png?v=1792626493"},{"product_id":"menopause-self-care-workbook-midlife-essentials","title":"Menopause Self-Care Workbook | Midlife Essentials","description":"\u003cp\u003e\u003cstrong\u003eSelf-Care Isn't a Luxury. It's Your Foundation.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\"We're not here to tell you who to be. We're here to help you unshrink through midlife and unleash the very best of who you are.\" — Lu \u0026amp; Marva. That's the whole philosophy behind this workbook, and behind Unshrunk itself.\u003c\/p\u003e\n\u003cp\u003eThe Self-Care Midlife Essentials Workbook is 68 pages of guided, hands-on support for building a self-care routine that actually fits your life — not a wellness influencer's. Every chapter pairs practical insight with a real exercise, so you're not just reading about change. You're making it.\u003c\/p\u003e\n\u003ch2\u003eWhat's Inside\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eUnderstanding Your Body's Needs\u003c\/strong\u003e — what's actually shifting during menopause, and why self-care isn't optional right now\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuilding a Nourishing Diet\u003c\/strong\u003e — food as fuel and comfort, not restriction\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExercise for Strength \u0026amp; Flexibility\u003c\/strong\u003e — movement that protects bone health without punishing your body\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePrioritising Restorative Sleep\u003c\/strong\u003e — practical fixes for the 3am wide-awakes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eManaging Stress \u0026amp; Emotional Wellbeing\u003c\/strong\u003e — mindfulness and resilience tools for the hard days\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDeveloping a Personalised Self-Care Routine\u003c\/strong\u003e — build a plan that's actually yours\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHolistic Approaches to Long-Term Wellness\u003c\/strong\u003e — complementary practices for the road ahead\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eTake it one chapter at a time. Do the exercises. Celebrate the small wins. This is a workbook built for real midlife, not a highlight reel.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDownload your copy instantly and start building a self-care routine that's actually yours.\u003c\/strong\u003e\u003c\/p\u003e","brand":"The Unshrunk Collection - Official Store","offers":[{"title":"Default Title","offer_id":56216258249089,"sku":null,"price":14.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0638\/4844\/8219\/files\/4.png?v=1792626639"}],"url":"https:\/\/unshrunk.co.uk\/collections\/academy-deep-dive-guides.oembed","provider":"The Unshrunk Collection - Official Store","version":"1.0","type":"link"}