Guidebooks
Download our trusty maps to the midlife journey
Your Mediterranean Summer
Less counting. More chewing slowly in the sun.
 
The Mediterranean way of eating is the only style consistently proven to support your heart, your hormones, and your mood... especially during menopause. And no, you don’t need to track a single thing.

Inside this seasonal guidebook, you’ll find:

✅ A no-nonsense breakdown of why this way of eating helps reduce inflammation, balance blood sugar, and protect your heart
✅ Simple, satisfying Mediterranean-style meals (no calorie counting, no sad salads)
✅ Why every body needs the D ... Vitamin D that is 
✅ Tips for summer skincare by understanding UV rays and SPF

Let the patriarchy count macros. You’ve got better things to do.










Fontanne's Guide to Renewal
Your Guide to Reflect, Release, and Renew for 2025
 
New year, new energy ... but let’s skip the pressure to overhaul your entire life by January 2nd, shall we? 

This guidebook is your permission slip to ease into 2025 with intention, reflection, and a clear focus on what truly matters. Inspired by Mel Robbins’ podcast and my own annual rituals, it’s a deep dive into releasing what no longer serves you and setting aligned goals for the year ahead.

Inside, you’ll find:
  • Thought-provoking reflection questions to mine the lessons of 2024
  • Simple rituals to let go of old stories, habits, and patterns
  • Science-backed practices for embodying your goals (spoiler: it’s not about willpower)
  • An invitation to embrace the rhythms of nature for a more natural, grounded start
Use the guide whenever you’re ready to pause, reflect, and plant seeds for your next chapter. 









Fontanne's Holistic Holidays
Less stress, more presence.
 
Ah, the holidays. A magical blend of twinkling lights, too many to-dos, and “Why am I the one doing all the work?” vibes. Whether you’re navigating complex family dynamics, managing grief, or trying to avoid that third glass of wine at the office party, this guidebook has your back.

Inside, you’ll find practical tools to:
  • Stress-busting tips that actually work (no, “just relax” didn’t make the list)
  • Boundaries that feel empowering, not awkward
  • Ideas for honouring your emotions through mindful holiday rituals
  • Festive non-alcoholic drink recipes because hydration > hangovers. (I'm excited to make 'Christmas In A Cup' for my holiday party!)
I've broken the guidebook up into manageable sections, but don’t just leave it on your digital shelf! Pair it with our Monday coaching/planning sessions throughout December, where we’ll check in, breathe, connect, and map out a less overwhelming, more intentional holiday season week-by-week. Together, we’ll prioritize what really matters (hint: it’s not perfection).




Your Winter Wellness Guide
Stay Strong and Cozy All Winter Long
 
Ohhh winter ... it's cozy in theory, but the sniffles, the cold, and the general “meh” of it all? Not so much.

Which is why we have our Winter Wellness Guide to help you glide through the season with a bit more ease and much less blah.

Inside, you’ll find tips that don’t ask you to overhaul your life, just simple, effective ideas like:

🌿 Boosting your immunity naturally without trying every supplement under the sun
💪 Moving in ways that are gentle but keep you feeling good
💧 Staying hydrated in cozy, winter-friendly ways

Think of it as your guide to feeling just a little bit brighter all winter long.





Your Plenty O' Protein Plan
Info, Recipes, meal plan, and shopping lists!
 
Ready to power up your protein game? 

This guidebook is PACKED with everything you need to understand:

  • what the heck protein is (both animal & plant-based proteins)
  • why you need it (especially as we age)
  • how much do you need (there's a calculator!)
  • how to boost your protein (both naturally and with protein powders)
  • how to choose the right protein powder for you
  • and ... recipes, weekly meal plan, and shopping lists - oh my!
Download this guidebook (broken into sections so it's easier to digest...pun fully intended) and give your body the boost it deserves! No overthinking, just solid tips to help you feel your best through menopause and beyond. 

Watch this video to see a quick overview of all the juicy goodness in this guidebook.  















Navigating The Waves - Expanded
What's New In The Expanded Edition?
 
  • 4-Week Exercise Program: Move beyond the basics with a complete 4-week exercise routine designed to help you maintain bone health, muscle mass, and overall fitness.
  • Expanded Recipes, Focus Foods and Shopping Guides: Get more detailed information on essential nutrients like Omega-3 fatty acids, fiber, and calcium, including shopping guides to make your choices easier.
  • Deeper Dive into Nutrition: Learn about the impact of fats, carbs, and sugar on menopause symptoms, and how to make dietary changes that support your health.
  • Meal Prep with Brain Fog: Discover practical strategies for preparing nutritious meals even when dealing with the mental fog that can come with menopause.
  • Meditation Challenge: Take on our meditation challenge to cultivate calm and resilience, helping you manage stress and emotional waves.
  • Benefits of Magnesium: Learn why magnesium is beneficial during menopause and how to incorporate it into your diet.

Your Good Mood Nutrition Plan
Recipes, meal plan, and shopping lists!
 
Want to feel better inside and out? Download this guidebook (broken into sections so it's easier to digest...pun fully intended) and revitalize your body and spirit via your kitchen culinary prowess! 

To download the Good Mood Guide on regulating your nervous system: click here

To download the Good Mood Guide to event planning: click here







Podcasts
pods that inspired/impacted us that you may enjoy too
Nothing Much Happens podcast
Sleep Stories 
 
A friend recently told me about this podcast and I'm in love as it's seriously helping me fall asleep (3 nights in a row now!), so I'm excited to share it with you! 

From their website: Bedtime stories are like a soft landing spot for your mind. Rather than letting your brain race through the same thoughts you’ve been chasing all day, we are taking a detour to a calm and comfy place. We tell the story twice and go a bit slower the second time. Each week, we support a meaningful non-profit organization.

Mel Robbins podcast
Episode #205
 
From Mel's website: In this research-packed episode, one of the top gynecologists in the world is here to debunk 10 myths about women’s health.

Gone are the days of feeling small or out of control when it comes to your health. This episode is a must-listen for anyone looking to take their power back.

Dr. Jen Gunter, MD, is joining Mel in this no-shame, straight-to-the-point conversation. Dr. Gunter is known as the internet’s best Ob/Gyn. She is a double-board certified, fellowship-trained medical doctor and a fierce advocate for women’s health.

Dr. Gunter says you deserve science-backed solutions, not fairytales, and she is here to bust through all health myths and clear through the misinformation. This conversation is going to make you think differently about everything, from periods to pleasure—it’s all covered today.

Diary Of A CEO podcast
A couple of episodes we love...
 
Dr. Lisa Mosconi - 'The Menopause Doctor' Dr Lisa Mosconi is the associate professor of neurology and radiology at Weill Cornell Medicine and director of Women’s Brain Initiative and Alzheimer’s Prevention Program. She is also the author of the books, ‘The XX Brain’, ‘Brain Food’, and ‘The Menopause Brain’.

Dr. Vonda Wright - 'The Healthy Ageing Doctor' Are humans destined to grow old and frail? With these ultimate ageing hacks you can turn back the clock and transform your life. Dr Vonda Wright is an orthopaedic sports medicine surgeon and host of the health and fitness podcast, ‘HOT for Your Health’. She is also the author of books such as, ‘Dr. Wright’s Guide to THRIVE’, ‘Fitness After 40’, and ‘Younger in 8 Weeks’.



For The Latest News
websites we turn to for trusted information

Websites
(North American focused)
 

NAMS is a leading authority on menopause, providing comprehensive information, resources, and news related to menopause.

A multidisciplinary group of healthcare professionals who are interested in menopausal and postmenopausal health.

Helps you learn about the changes that happen in the many years leading up to menopause. Sign up for their newsletter.

WHI provides research and resources related to women's health, including menopause.

Calcium, Vitamin D, Protein, Magnesium, and Vitamin K are essential nutrients for proper bone health. Are you getting the daily required amount of each bone building nutrient? Check out the Nutrient Calculator here to find out.



Other Equally Cool Stuff
because not everything fits into a box
Your Inner Oracle Guides
Not Sure What You Need Today?
 
Choose your mood. Get your medicine.

Whether you're tender, stuck, spicy, spiraling, or just need permission to exhale…
One of your Inner Oracle guides has a message for you.



Journaling Prompts ✍🏼:

  • What part of me is beginning to stir again?
  • What am I ready to leave behind with kindness?
  • What does “beginning again” look like in this season of my life?
Write slowly.
You’re not solving anything.
You’re simply listening.
April meditation 🌱
Permission To Begin Again
 
Length: ~7 minutes
Theme: Spring Energy, Self-Compassion, Renewal

This meditation is a soft landing and a sacred restart.
Rooted in the quiet power of spring, it gently guides you back to yourself — not with pressure to bloom, but with permission to begin again, in your own time.

Perfect for moments when you feel stuck, tired of “pushing,” or simply ready to reconnect with what’s true now.
Includes gentle breathwork, heart-centered affirmations, and a few journaling prompts to carry the insight forward.

Take a breath. Let it be enough. Then start again — from here.


To download the meditation▶️ click here

To listen to the meditation, click here: 

Music: Renewing Spring with Ambient Nature Sounds by Tim Janis