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Resources & Wellness Blog

Knowledge is your most powerful wellness tool

Articles, recipes, and resources for midlife women navigating perimenopause and menopause, rooted in Caribbean culture, ancestral wisdom, and modern holistic practice.

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Latest Articles

Wisdom for your midlife journey

🥗Nutrition6 min read

7 Caribbean Foods That Support Your Hormones

From bitter melon to sorrel and soursop, the Caribbean pantry is packed with hormone-supporting superfoods that our grandmothers knew long before science caught up.

🌊Lifestyle8 min read

What Dr. Mindy Pelz's Fast Like a Girl Means for Caribbean Women

Intermittent fasting can be a powerful tool during perimenopause, but it needs to be done in a way that honours our cultural relationship with food. Here's how.

🌿Wellness5 min read

Liquid Probiotics and Gut Health in Midlife

Your gut is your second brain, and during perimenopause, keeping it healthy is one of the most powerful things you can do for your hormones, mood, and energy.

🧘🏾‍♀️Movement7 min read

Body Balance and the Midlife Body: Why Gentle Movement Matters

High-intensity exercise isn't always the answer during perimenopause. Here's why Body Balance, yoga, and tai chi might be exactly what your body is asking for.

🌺Culture10 min read

Riding the Waves: What Guyanese Women Need to Know About Menopause

The menopause conversation has largely excluded Black and Brown women. Here's what our community needs to know, and why ancestral wisdom is our greatest asset.

🍽️Recipes4 min read

Mahalia's Hormone-Happy Brunch Bowl

Mixed leaves, beetroot, kimchi, smoked mackerel, hard-boiled egg, hummus, cucumber, and grated carrots. This is what breaking a 16-hour fast looks like when you know what your body needs.

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Mahalia's Recommended Resources

Tools and reading that support your journey

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The Book

Riding the Waves

The holistic perimenopause guide for Guyanese, Caribbean and Indigenous women. Available on Amazon in paperback and Kindle.

Get Your Copy →

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Dr. Mindy Pelz

Fast Like a Girl

Mahalia's recommended read for understanding how to use intermittent fasting to support your hormones throughout your cycle.

Find on Amazon →

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Work With Mahalia

1:1 Coaching

Personalised holistic menopause coaching rooted in your culture, your body, and your goals. Book a free discovery call.

Book a Call →

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Join the Menopause Kitchen community

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