academy: guide

Menopause Supplement Cheatsheet

Your Essential Guide to Reversing 30+ Symptoms with Targeted Supplements including

Menopause Supplement Cheatsheet

Are you frustrated by confusing symptoms and tired of wasting time and money on ineffective remedies?

Take the fast track to relief  with targeted supplement strategies for 30+ menopause symptoms. Stop Google and guess and start thriving with my science-backed, personalised Menopause Supplement Cheatsheet.

Write Your Personalised supplement prescription for Symptom Relief and Well-Being

Navigating Menopause Just Got a Whole Lot Simpler

So, you’ve noticed some changes, and your body is tossing you some curveballs. With a whopping 30+ symptoms related to menopause, it’s no wonder you might feel a bit overwhelmed. But here’s the thing: understanding these shifts is more crucial than ever. And I’ve got you covered. I’m here to arm you with all the insights and guidance you need to navigate all your symptoms.
Dive into OESTROGEN’s Multifaceted Role

Why You’ve Been Feeling the Way You Do

Most of us have heard of oestrogen. It’s that term that pops up in discussions about women’s health, reproductive cycles, and of course, menopause. But beyond this superficial recognition, the true depth and breadth of oestrogen’s role in our bodies remains a mystery to many. Oestrogen isn’t just another hormone; it’s a pivotal orchestrator of numerous physiological processes. Think of it as the maestro of a grand symphony, ensuring that every instrument—or in this case, every organ and system—performs harmoniously.

Skin and Beauty: 

Oestrogen is essential for producing collagen, the protein responsible for maintaining our skin’s elasticity and youthful vigour. It’s why many women notice changes in skin texture and suppleness as they approach menopause.

Inflammation Fighter: 

Our body often faces inflammatory issues, from minor ones like a sprain to major concerns like certain diseases. Oestrogen plays a crucial role in modulating and reducing these inflammatory responses, ensuring our body recovers and heals efficiently.

Fluid Regulation: 

Ever wondered why there are days when you feel bloated or have water retention? Oestrogen helps regulate the fluid balance in our bodies, making sure everything stays in equilibrium.

Energy Steward: 

Those days when you’re bursting with vitality? Oestrogen plays a role there too, managing our energy levels and ensuring we feel invigorated and ready to tackle the day.

Mood Moderator: 

Beyond physical attributes, oestrogen is also a key player in our emotional well-being. It helps regulate the production of serotonin and dopamine, neurotransmitters that keep our mood balanced and spirits high.

Muscle Maintenance: 

Oestrogen isn’t just about the internal soft aspects; it’s vital for our muscle functions too. It ensures our muscles work effectively and recover well after exertion.

Vaginal Health and Comfort:

Vaginal health thrives on a delicate balance, a balance that oestrogen significantly maintains. This vital hormone regulates everything from vaginal moisture to tissue elasticity, ensuring not just comfort but also overall well-being. When menopause ushers in a decline in oestrogen, the ripple effect is felt: dryness, irritation, and increased susceptibility to infections can occur.

In essence, oestrogen is a silent guardian, ensuring that our bodies function optimally at multiple levels. Recognizing and appreciating its profound impact is the first step toward understanding the nuances of our health and well-being, especially as we navigate the intricate dance of menopause.

As its influence takes a step back, the roles that oestrogen played can be supported or even taken over by specific supplements, ensuring your body’s processes continue smoothly.

Bridging the Gap with Targeted Nutritional Interventions

Supplements: The New Torchbearers in the Absence of Oestrogen

As this influential hormone recedes, it’s almost like a safety net being pulled away, and certain processes in your body may struggle to function as efficiently as they once did. However, nature has a wonderful way of offering alternatives. Just as a fading torch can be replaced by a new light source, the roles that oestrogen played can be supported or even taken over by specific supplements, ensuring the body’s processes continue smoothly.

Take the liver, for instance. It’s one of the most vital organs, responsible for detoxifying our body, producing vital proteins, and much more. Oestrogen has a role here too; it aids in the production of choline, a nutrient vital for liver health. With the decline in oestrogen during menopause, there’s a higher propensity for conditions like fatty liver. But nature provides an answer: by supplementing with choline, we can bolster liver health, making up for the declining natural production due to lesser oestrogen.

This principle extends across the spectrum of menopausal symptoms. Each symptom, while seemingly daunting, presents an opportunity for intervention.

Every hot flash, every mood swing, every bout of fatigue can be traced back to a specific function oestrogen used to oversee. And for each of these, there’s a supplement ready to step in, to take over the reins and ensure the body continues to operate in harmony.

The beauty of this approach is twofold.

Firstly, it’s rooted in understanding the body’s intricate mechanisms, ensuring interventions are targeted and effective.

Secondly, it offers empowerment. Rather than being at the mercy of unpredictable symptoms, you can proactively take charge, choosing the right supplements to support their bodies during this transition.

In essence, the decline in oestrogen doesn’t spell the end; it merely signifies a shift—a shift that, with the right supplements and knowledge, can be navigated gracefully, ensuring health, vitality, and wellbeing continue unabated.

Navigating Change with Nature’s Toolkit

Stepping in for Oestrogen: The Power of Targeted Supplements

As the rich tapestry of oestrogen’s functions starts to unravel with age, it’s essential to remember that nature, in its bounty, offers alternatives. Each symptom or challenge during menopause can be paired with a supplement or nutrient, capable of stepping in to provide the support that oestrogen once did. Here are three  examples that showcase this beautiful interplay:

Joint Pain and Flexibility: 

Many women experience increased joint discomfort during menopause. Oestrogen plays a role in maintaining joint health, particularly in the fluid that keeps joints lubricated. As its levels decline, you might feel stiffer or experience more aches. Enter Omega-3 fatty acids, commonly found in fish oil supplements and NAC, a strong anti-oxidant. These act as natural anti-inflammatories, helping to alleviate joint pain and increase overall flexibility.

Water Retention:

Oestrogen helps regulate the balance of fluids in our body. So when its levels dip, the scales might tip towards water retention, leading to that uncomfortable bloated feeling. A specific phytoestrogen can step in here. By promoting the expulsion of excess fluids from the body, it can assist in reducing water retention and providing relief.

Skin Health and Radiance: 

The glowing skin of youth owes a lot to oestrogen, which promotes the production of collagen and elastin, maintaining skin elasticity and suppleness. As we wave goodbye to peak oestrogen levels, the skin might look for support. This is where supplements like collagen and Vitamin C come to the rescue. All are integral for collagen production, ensuring that the skin retains its radiance and elasticity even during menopause.

What's Inside THe menopause supplement cheatsheet?

A magnum opus to reversing your menopausal symptoms

The term “cheatsheet” might evoke a simple, concise guide, but what I offer here transcends the ordinary. Imagine a treasure trove of insights, each gleaned from meticulous research and years of hands-on experience. This isn’t just another guide; it’s a culmination of deep understanding, passion, and a genuine desire to assist you in navigating the turbulent waters of menopause.

Decipher 30+ Symptoms: 

Beyond listing symptoms, this section offers a comprehensive deep-dive into each of the 30+ symptoms related to menopause. Picture not just a brief description, but a holistic understanding. You’ll journey into the why and how, delving into the underlying reasons for each symptom’s emergence, the physiological changes triggering them, and their potential impact on day-to-day life. This expansive knowledge serves as the foundation upon which actionable solutions are built.

Pinpoint Supplements: 

Generic advice tends to fall short in delivering real results. This cheatsheet rises above that, ensuring each recommendation is laser-focused. For every one of the 30+ symptoms, there’s an EXACT supplement pairing waiting for you. No more guesswork, no more trial and error. This is about precision—offering remedies that target specific problems, ensuring maximum efficacy and benefit. With this tailored approach, relief isn’t just possible; it’s probable.

Insights Galore: 

Each one of has a unique experience of menopause. Yet, some challenges, like joint pain, water retention, and skin issues, are almost universally familiar. Here’s where the cheatsheet takes a deep dive.
  • Discover the power of specific supplements that can reverse joint discomfort.
  • Unearth the precise phytoestrogen, not the usual suspects you’d expect, that can combat water retention.
  • And when it comes to those pesky and often unexpected breakouts or acne that menopause brings? There’s a surprising antidote waiting for you—one that has remained under the radar for too long.
In essence, this cheatsheet isn’t just about information; it’s about transformation. It’s a testament to a decade of dedication, a beacon for those seeking clarity amidst the whirlwind of menopause. With this in your arsenal, you’re not just equipped; you’re empowered.

A Decade of research Wrapped Up in One Cheatsheet

Hi! I’m Sandra Ishkanes. Over the past 10 years, I’ve been on a mission. A mission to make the complex world of menopause more accessible for every woman. My journey started in functional medicine, where I got the chance to listen to countless personal stories, each unique but bound by a common thread—the quest for clarity. This cheatsheet is the culmination of that decade. It’s packed with insights, remedies, and a whole lot of care. Imagine condensing 10 years of in-depth research and practical experience into one handy guide. That’s what you’re getting.
Masterclass on Menopause: Symptoms, Oestrogen's Role, and Tailored Solutions

What will I learn in this course?

Deep dive into 30+ symptoms: I don’t merely list symptoms, I dissect them

For each symptom:
  • the primary metabolic root cause
  • an explanation of oestrogen’s role in the symptom
  • targeted supplement(s)
  • lifestyle and nutritional support
  1. Acne
  2. Adhd worsening
  3. Anxiety
  4. Bladder prolapse
  5. Bloating
  6. Brain fog
  7. Dry eyes
  8. Dry skin
  9. Eczema worsening
  10. Facial hair
  11. Fatigue
  12. Gallstones
  13. Headaches
  14. Heart palpitations
  15. High cholesterol
  16. Hot flushes
  17. Incontinence
  18. Insomnia
  19. Insulin resistance
  20. Joint pain
  21. Loose skin
  22. Low libido
  23. Low moods
  24. Migraines
  25. Muscle loss
  26. Nausea
  27. Night sweats
  28. Osteoporosis
  29. Rectal prolapse
  30. Sluggish liver
  31. Urinary tract infections
  32. Vaginal atrophy
  33. Vaginal dryness
  34. Vaginal infections
  35. Uterine prolapse
  36. Water retention
  37. Weight gain
  38. Wrinkles

Tailored Supplement Recommendations

  • Exact supplement recommendations tailored to each symptom.
  • Precise dosages to ensure effective alleviation without overconsumption.
  • Brand suggestions that stand out in terms of quality, efficacy, and trustworthiness.

Holistic Lifestyle Recommendations Beyond supplements

  • Dietary tweaks that can mitigate symptoms like bloating, weight gain, and insulin resistance.
  • Exercise routines to combat muscle loss, boost mood, and improve joint health.
  • Mindfulness practices to ease anxiety, improve sleep, and enhance overall mental wellness.
  • Skincare routines tailored to challenges like dry skin, wrinkles, and eczema exacerbation.
  • Practical tips to combat vaginal dryness, UTIs, and more.

What exactly is the Menopause Supplement Cheatsheet?

The Menopause Supplement Cheatsheet is a comprehensive guide that demystifies the complex web of menopause symptoms and offers precise supplement and lifestyle recommendations tailored to each. It provides a deep understanding of oestrogen’s role, pinpoints over 30+ symptoms, and pairs them with tailored supplement and dosage suggestions to address them effectively.

I've tried other guides and courses on menopause. How is this different?

This guide is a culmination of my decade of clinical experience and in-depth research. What sets it apart is the precision — detailed explanations of symptoms, their connection to declining oestrogen levels, specific supplement suggestions (with exact dosages and brands), and the bonus Prescription Pad feature that lets you tailor and track your approach.

How soon can I expect to see results after following the cheatsheet's recommendations?

While many women report noticeable improvements within a few weeks, it’s essential to understand that every woman’s body is unique. The response time can vary based on individual factors like your current health status, consistency in following recommendations, and the severity of symptoms. Some supplements are quick acting but in general I recommend giving it at least 1-2 months while noting down your progress on the Prescription Pad for the best insights.

Are there any side effects to the supplements mentioned in the guide?

While the supplement recommendations are based on extensive research and are generally considered safe, it’s always essential to consult with a healthcare professional before starting any new supplement regime. This ensures that the supplements align with any existing medications or conditions you might have.

Is there scientific backing behind the recommendations in the course?

Absolutely! Every recommendation and insight provided in the Menopause Supplement Cheatsheet Course is rooted in evidence-based practices and extensive research. Over the span of my 10-year clinical journey, I’ve ensured that each supplement and its associated benefits are validated by scientific studies and clinical trials.

I’ve always believed in merging traditional wisdom with modern scientific findings, ensuring that you get the best of both worlds. Additionally, references to specific studies and research papers are provided throughout the course, so you can delve deeper and explore the science for yourself.

Your health and well-being are paramount, and I’ve ensured that the advice you receive is not only effective but also scientifically sound.

How long will I have access to the course?

Once you enrol you’ll have lifetime access to the course materials. That means you can dive in whenever you need, brush up on specific topics, or explore new modules as you navigate your menopause journey.

Plus, any course updates or new material additions? You’ll get those, too. So, you’re not just buying a course; you’re investing in a continually evolving resource for your well-being.

Exclusive bonus!

Your personal prescription pad

While the guide is designed to be comprehensive and detailed, we understand that every woman’s journey through menopause is as unique as her fingerprint. Thus, we introduce a feature that’s both empowering and personalised: The Prescription Pad.

What’s the Prescription Pad? The Prescription Pad is a specially designed tool that allows you to map out your symptoms, align them with the recommended supplements, dosages, and lifestyle changes, and create a customised plan tailored specifically to you.

How Does It Work?

  1. List Your Symptoms: Use the pad to jot down the symptoms you’re experiencing, be it hot flushes, insomnia, or anything in between. The process is intuitive, ensuring you don’t miss out on anything.
  2. Align with Recommendations: Cross-reference your symptoms with the guide’s detailed explanations and suggestions.
  3. Write Your Prescription: Fill in the recommended supplements, dosages, and any additional lifestyle tips you’d like to incorporate.
  4. Review & Adjust: As you progress, the Prescription Pad becomes a living document. Feel a symptom lessening or want to adjust a dosage? Update your prescription accordingly.
Don't google and guess

Discover how to reverse menopausal

Do you want to continue on the path of uncertainty, where each day brings a new symptom to “Google and guess? Navigating menopause without a roadmap can feel like sailing a ship without a compass—rudderless, disorienting, and susceptible to storms you didn’t see coming.

I’m guessing you’re trying  to resolve 30+ symptoms with a patchwork of internet articles, random advice, and worst of all, trial-and-error methods? The impact can range from wasted time and resources to serious health repercussions.


  1. Unravel 30+ Symptoms: Beyond mere lists, we dive deep. From high cholesterol to insomnia, every symptom is dissected, understood, and addressed.
  2. Understand Oestrogen’s Profound Impact: Many know it as a hormone, but few truly grasp its significant influence. Our guide walks you through the intricate roles oestrogen plays and the ripple effects of its declining levels.
  3. Get Precision-Packed Recommendations: No broad strokes. No one-size-fits-all. Precise supplement suggestions, accurate dosages, and trusted brand recommendations tailored for each specific symptom ensure targeted relief.
  4. Get Holistic Lifestyle Guidance: Supplements are just one piece of the puzzle. Discover dietary tweaks, exercise routines, mindfulness practices, and skincare regimes that harmonize to alleviate symptoms and elevate well-being.
  5. BONUS – The Prescription Pad: Your tool to personalise, adjust, and maintain consistency in your journey. Tailor your approach, track your progress, and ensure you’re on the path to feeling your best.

Menopause is a natural phase, but it needn’t overshadow your vibrancy, energy, or well-being. With this course as your companion, you’re not merely “dealing” with menopause; you’re proactively harnessing insights to thrive through it. Every page, every section, is an invitation: to understand, to act, and to reclaim the essence of who you are. Don’t let menopause define you. Instead, use this knowledge-packed guide to rewrite your narrative.

Embrace this pivotal phase with clarity, confidence, and optimism. Equip yourself with the best; after all, you deserve nothing less. Dive into this course, and let’s journey through menopause together, empowered and rejuvenated.

Ready to take the next step? Let’s begin.

Course modules:

  • Welcome
    • How to use the cheatsheet
    • 3 types of menopause symptoms
    • Please read this important notice
  • Write your supplement prescription
    • Your prescription pad and supplement timetable
  • Symptoms and Supplements
    • 7 Core Symptoms: Hot flushes  •  Night sweats  •  Brain fog  •  Anxiety  •  Low moods  •  Fatigue  •  Weight gain 
    • Acne  •  Facial hair
    • ADHD worsening
    • Arthritis  •  Joint Pain
    • Body odour
    • Brain fog
    • Dry eyes
    • Eczema worsening
    • Fatty liver  •  High cholesterol 
    • Gall bladder spasms  •  Gallstones  •  Sluggish bile 
    • Headaches  •  Migraines
    • Incontinence – leaking
    • Insomnia – can’t fall asleep
    • Insomnia – can’t stay asleep
    • Libido – low
    • Muscle loss and muscle weakness
    • Osteopenia  •  Osteoporosis
    • Prolapse of the bladder, rectum or uterus
    • Skin – loose
    • Urinary tract infections  •  Vaginal infections
    • Vaginal dryness  •  Vaginal atrophy  •  Painful intercourse
    • Water retention
    • Wrinkles, dry skin, dry feet
  • Supplements Directory
    • Buying supplements
    • 5-HTP
    • Anti-microbials for urinary tract and vaginal infections
    • Beta-TCP
    • Bone mineral mix
    • Calcium
    • Canesbalance
    • Choline
    • Collagen
    • Creatine
    • D-mannose
    • GLA
    • Glycine
    • L-arginine
    • L-tyrosine
    • Magnesium
    • Melatonin
    • NAC
    • Omega eye
    • Rhodiola
    • Seriphos
    • Women’s probiotics
    • Valerian, Hops and Passionflower
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