Conditions · Perimenopause
Perimenopause nutrition, built around you.
For the stage where the old rules stopped working. The plan starts from the body you have now.
Perimenopause is the stretch of years before your final period, when hormone levels start shifting but have not settled anywhere new yet. It is not one event. For most women it runs several years, and the nutrition advice that worked at thirty stops working somewhere in the middle of it, without warning and without an obvious reason.
Plait treats perimenopause as its own life stage rather than early menopause. The plan is built around the body you have right now, not an average twenty five year old and not the body you will have after your final period.
What Plait tracks.
- Protein-forward meals, with bone and heart-minded choices built in rather than added on
- Energy, mood, sleep, weight and cycle, tracked together so a pattern across them is visible instead of hidden in four separate places
- Hot flashes, night sweats and brain fog, or whichever symptoms you pick: each gets its own chart, next to what you ate
Questions that change real numbers.
App behaviour, not a quiz for its own sake: each answer below moves an actual target in your plan.
Are your cycles still regular, getting further apart, or have they stopped? Perimenopause covers a wide range, and where you are in it changes what the plan prioritises. The app asks rather than assumes.
What the guidance is built on.
Plait's perimenopause and menopause targets are checked against published guidance from The Menopause Society, including its 2022 hormone therapy and 2023 nonhormone therapy position statements. Where a specific food is discussed, such as soy, the evidence is stated honestly rather than oversold.
- The Menopause Society. 2022 Hormone Therapy Position Statement. Menopause, 2022.
- The Menopause Society. 2023 Nonhormone Therapy Position Statement. Menopause, 2023.
- Taku K, et al. Soy isoflavones and menopausal hot-flash frequency and severity: meta-analysis. Menopause, 2012 (modest effect).
Naming these bodies is not an endorsement by them of Plait. See the full, dated citation list on our science page.
Related reading.
The Personalisation Gap: Why Average Nutrition Advice Fails Women
Most nutrition apps take your age, height and weight and return the plan they return everyone. Why that gap is the actual problem, and what closing it looks like.
Perimenopause and Protein: What the Research Actually Says
Why protein needs get more attention in perimenopause and menopause nutrition guidance, and how Plait builds it into your plan instead of adding it as an afterthought.
Living with more than one?
You are not asked to pick which one counts. The plan works around the whole picture.
Plait provides nutrition guidance and is not a substitute for medical care.