Library
The Dot library
A growing library of plain-English, sourced guides on the menopausal transition — the depth we all wish we'd been handed years ago. Educational only.
Featured guide
Hormone replacement therapy (HRT): a guide
Types, benefits, risks, and how to prepare for the clinician conversation — evidence-based and plain-English.
Symptoms
Sleep in perimenopause: what changes and why
Why perimenopause sleep fragments, the 3am wake pattern, and the environment and habit levers that consistently help.
Hot flashes, explained
The thermoneutral-zone theory of hot flashes, what triggers them, and what commonly reduces frequency.
Brain fog: what we actually know
Cognitive changes in the transition are real, measurable, and for most women, temporary. Here's what the research supports.
Vaginal dryness in menopause: what's happening and what helps
A clinical, objective guide to vaginal dryness and urogenital changes in menopause — symptom causes, self-care, and when to see a provider.
Everyday
The 3am playbook: what to do when you wake up
A calm sequence to get through the wake without turning it into an hour of scrolling and anxiety.
Hot flash environment tuning
Practical changes to your clothing, room, and daily habits — the environment layer of hot flash management.
Brain fog coping strategies at work
Low-drama tactics for managing brain fog in professional settings — external supports, meeting habits, and honesty selectively.
Exercise in the menopausal transition
What the research consistently supports: strength training, aerobic movement, and mobility — and why the mix changes now.
Nutrition patterns for midlife women
General food patterns supported by the evidence — protein sufficiency, fiber, and a Mediterranean-style backbone.
Life
Menopause at work: a practical guide
Environmental fixes, communication scripts, and boundary-setting for the workplace during the transition.
Stress and the nervous system in the transition
Why stress tolerance shifts in the transition, and the consistently-supported levers for nervous system regulation.
Menopause and relationships
Common shifts in partner, friendship, and family relationships during the transition — and how naming them helps.
Traveling through the transition
Practical packing, hotel-room, and time-zone strategies for the transition years.
Science
Hormones 101: educational physiology
What estrogen, progesterone, FSH, LH, and testosterone actually do, and how their patterns shift in the transition.
The stages of the menopausal transition, explained
Perimenopause, menopause, and postmenopause defined — and the more granular STRAW+10 stages clinicians use.
Bone health basics for the transition
Bone density falls faster in the years around menopause. Here's why, and the everyday levers that matter.
Heart health basics for midlife women
Cardiovascular risk rises after menopause. Here's a plain-English tour of why, and what consistently helps.
The menopause research landscape
An honest overview of what's well-supported, what's still uncertain, and how the evidence base is evolving.
Practical
How to talk to your provider about menopause
How to arrive prepared, what to bring, and how to steer the conversation if it drifts.
How (and why) to track your symptoms
A brief guide to symptom tracking: what to note, how often, and how to use the log to make provider visits productive.
Talking with a partner about the transition
A framework for opening the conversation, sharing what's changing, and asking for specific support.
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21 guides · always growing
Dot is a midlife health platform providing educational wellness information, community and supportive conversation. Dot is not a medical provider and does not offer medical advice, diagnosis, or treatment. If you have a medical concern, consult a licensed healthcare professional. If you are in crisis, call or text 988.