For women in their late 30s, 40s and 50s
Self-Care Midlife Essentials:
Self-care isn't a luxury. It's your foundation
68 pages of guided, hands-on support for building a self-care routine that actually fits your life. Every chapter pairs practical insight with a real exercise, so you're not just reading about change. You're making it.
Instant PDF download · 68-page workbook · Practical exercises in every chapter · UK spelling
Does any of this sound familiar?
- You look after everyone else, and you're always last on the list.
- Self-care advice feels like it was written for someone with far more time and money.
- You're running on empty and not sure where to start.
- Sleep, stress and energy all feel harder to manage than they used to.
- You want a routine that's yours, not a wellness influencer's.
Menopause changes what your body and mind need. This workbook helps you work out what that looks like for you, one small, doable step at a time.
Why self-care matters more in midlife
Your needs are changing.
What's shifting during menopause means self-care isn't optional right now.
Small habits add up.
Food, movement, sleep and stress all affect how you feel day to day.
It has to fit your life.
A routine you can keep beats a perfect plan you can't.
What's inside the guide
Seven chapters, each with a hands-on exercise:
- Understanding your body's needs:
what's actually shifting during menopause.
- Food, movement and sleep:
- food as fuel and comfort, not restriction
- movement that protects bone health
- practical fixes for the 3am wide-awakes
- Stress and emotional wellbeing:
mindfulness and resilience tools for the hard days.
- Your personalised routine:
build a plan that's actually yours, plus holistic approaches for the road ahead.
A workbook, not just a read
- Exercises in every chapter.
- Turn each idea into a small, real action.
- Write in it, print it or fill it in on your tablet.
- Your own self-care plan.
- Bring it all together into a routine that suits your life.
- Celebrate the small wins as you go.
A note from Lu & Marva
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.
Who this guide is for
- Women in perimenopause or postmenopause who feel depleted
- Women who always put themselves last
- Women who want structure and practical exercises, not just inspiration
- Anyone starting to rebuild their routine after a tough stretch
Not for: anyone needing support for a mental health crisis. If you're struggling, please speak to your GP or a qualified professional.
Frequently asked questions
Is this a printed book or a download?
It's an instant PDF download. You'll get the workbook straight after you buy, ready to read on your tablet or computer, or to print. Best viewed on a tablet.
Do I need to print it?
No. You can print it or fill it in on a tablet, whichever suits you.
How long does it take?
As long as you like. Take it one chapter at a time and come back to the exercises whenever you need them.
I'm not sure I'm in menopause yet. Is it still useful?
Yes. The routines and exercises help at any stage of midlife.
Is this medical advice?
No. It's educational information, written in plain English. Always speak to a qualified healthcare professional before starting, stopping or changing any medication, supplement or treatment.
Pairs well with
Put yourself back on the list. Stop shrinking.
Self-Care Midlife Essentials: the hands-on workbook for a self-care routine that's actually yours.
Instant PDF download. Educational information, not medical advice.