Why does metabolism slow down during perimenopause?
Insulin sensitivity, abdominal fat and muscle loss: the three changes behind "I'm eating the same and gaining weight", and the protein-forward response the trials support.
Read the science → The evidence, category by category
The science of eating well through perimenopause
Every Peri Happy category exists because of a specific, measurable change that perimenopause and menopause bring, and specific, studied ways that food can help. Each one gets its own deep-dive page; pick where it hurts.
How we read the research
We prioritise meta-analyses and randomised controlled trials, then large longitudinal studies of the menopause transition; above all the Study of Women's Health Across the Nation (SWAN), which has followed thousands of women through perimenopause since 1996. Where evidence is early or mixed, we say so. Nothing here is medical advice: talk to your GP or a registered dietitian about your own situation, especially before major dietary changes or if you're considering HRT.
Can food really reduce hot flushes in menopause?
The phytoestrogen evidence: what soy isoflavones and flaxseed lignans actually do at the receptor, what the meta-analyses found, and the honest timeline.
Read the science →Why do bones weaken after menopause?
Up to 10% of bone density can go in the five years around the final period. The calcium, vitamin D and protein playbook for the window where prevention beats cure.
Read the science →Why does perimenopause disrupt sleep?
Night sweats, falling progesterone and declining melatonin explain the 3am wake-up. What your evening meal can and can't do about it.
Read the science →Is menopause brain fog real?
Yes, it's measurable, and usually temporary. The SWAN findings on memory and mood, plus the omega-3 and Mediterranean-diet evidence.
Read the science →Why does heart disease risk rise after menopause?
LDL cholesterol rises with the transition itself, not just age. The category with the strongest food evidence of all: the Mediterranean pattern and PREDIMED.
Read the science →What foods trigger hot flushes?
The narrowed thermoneutral zone, the four best-documented dietary triggers, and why pattern-spotting beats blanket bans.
Read the science →How does gut health affect menopause?
Meet the estrobolome: the gut bacteria that recycle oestrogen. The fermented-food and 30-plants-a-week evidence, explained.
Read the science → Put it to work
Try the Peri Planner
Science is the why. The Peri Planner is the what's-for-dinner.
Describe your symptoms and household, and the planner turns this research into your week's menu.
These pages summarise research areas in plain language and are reviewed for accuracy, but they are general information, not medical advice, diagnosis or treatment. Full citations are being compiled for each section. Always consult your doctor about symptoms, supplements or significant dietary change.