Perimenopause · Menopause · Postmenopause
MenoBuddy is a companion for the years most health advice skips. Nutrition, strength, sleep, and mood — specific, evidence-informed, and built around the body you actually have right now.
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Today with MenoBuddy
Woke at 3am drenched again. Third night this week and I'm wrecked.
Three nights in a week sounds exhausting. Night sweats can cluster. A cooler room, removable layers and moving caffeine earlier may make tonight easier. If this keeps happening — or you wake with a racing heart — bring it up with your doctor.
I feel like I'm losing my mind honestly
See it work
No dashboards to learn, no forms to fill in. You type what's actually happening, and you get something specific back — with the reasoning, so you can decide for yourself.
I'm 49 and waking at 3am every night, drenched. Is this perimenopause?
Very likely, yes — night sweats that wake you, then that wide-awake feeling afterwards, is one of the most common patterns there is. Are your periods still coming, even irregularly?
irregular for about a year now
That puts you in late perimenopause. Two separate things are probably tangled together here: the sweats waking you, and anxiety-driven waking that keeps you up after. They need different fixes, so let's start with the one that's easier to test.
Bedroom at 18°C, layered bedding you can throw off a layer at a time, and moisture-wicking sleepwear rather than cotton. Give it a week.
what about the weight round my middle. I'm eating less than ever
Eating less is working against you here. Falling oestrogen shifts where fat is stored, and cutting calories in midlife costs muscle and bone first — the two things worth protecting most.
The lever that actually moves is protein and strength. Aim for 30g of protein at breakfast — that's about 3 eggs, or Greek yoghurt with nuts and a scoop of protein powder. Most women get 8g and wonder why they're ravenous by 11.
I've never lifted weights in my life
Then you have the most to gain. Two sessions a week, six exercises, and the weight has to get heavier over time — that progression is the entire mechanism for bone.
Start: goblet squat, Romanian deadlift, press, row, carry. 3 sets of 8. Dumbbells at home are plenty.
Your week · Premium
Mon Lower body — squats, RDLs, carries
Tue Walk 30 min, easy pace
Wed Upper body — press, row, rear delt
Thu Rest — this is part of it
Fri Full body — heavier, lower reps
Protein target 110g/day · breakfast 30g
my mum broke her hip at 68. should I be worried
That's worth raising with your GP directly — a first-degree relative with a hip fracture is one of the things that can qualify you for a DEXA bone density scan, and it's better to know your baseline now than at 68.
Ask for it by name. And keep lifting: the first 5–7 years after your last period is when bone is lost fastest, which makes right now unusually high-leverage.
General wellness information, not medical advice.
The basics, better
Not forty features with a tick beside each one. Four, and each of them finished.
Turn months of notes into one printable summary, so a ten-minute appointment starts from evidence instead of from memory.
A private conversation that keeps the thread, so you are not re-explaining your stage, your history and what you already tried every single time you open it.
A ten-second daily check-in across eight symptoms. Free on every plan, including the one that costs nothing.
This week against last, in plain words rather than a chart you have to interpret. Nobody turns their own life into a spreadsheet voluntarily.
Or that it's normal. Or to lose a few pounds and try yoga. The average appointment doesn't have room for what's actually happening, and most fitness and nutrition advice was written for someone else's body.
Some of the most commonly reported experiences:
Being told you're too young for this — at 43.
Fearing early dementia, because nobody mentioned brain fog is a symptom.
A lifetime of being told to eat less, when the actual need was more protein.
Quietly giving up running because of leaking, not knowing it's treatable.
Ten minutes, once a year
Ten seconds a day is the whole ask. What it adds up to is a page you can hand across a desk — dated, specific, and impossible to wave away as a bad week.
Example summary · illustrative figures
Period covered 11 weeks · 68 daily check-ins
Most frequently logged
Worth raising
An example, not a real person's data. Yours is built from your own check-ins and nothing else.
The check-in is free on every plan. The printable summary is part of Premium, and it is only as good as the weeks behind it — there is no shortcut that makes a first-day export worth printing.
Daily check-in
Tap how today felt, skip anything you would rather not answer, and close it. This is the real control, not a picture of one — it is what you get on your home page, free on every plan.
Today's check-in
2 logged todayPerimenopause, menopause, and postmenopause are physiologically different, and advice that fits one may not fit another. MenoBuddy establishes where you are and works from there.
Why it works
Most advice starts from zero every time. MenoBuddy keeps the thread — within a conversation it holds your stage, your goals, your injuries, your schedule, what you tried and how it actually went, so you are not re-explaining yourself paragraph after paragraph.
Every conversation is saved. Open it next week and it carries on mid-thought rather than making you start again — and you can keep separate conversations for separate things, so sleep does not get tangled up with training.
MenoBuddy won't diagnose you, interpret your labs, or tell you whether to take hormone therapy. Those belong to you and a clinician who knows your history.
What it will do is explain the landscape neutrally, tell you plainly when something warrants a call to your doctor, and never talk you out of getting it checked.
Six hard rules
Pricing
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Questions
No. MenoBuddy provides general wellness information and education. It can't examine you, see your history, or account for your medications and conditions. It's built to be clear about that line and to tell you when something needs a real clinician. If you want the specifics — who reviews it, what it is grounded in, and the safeguards — they are on evidence & safety.
No, and that's deliberate. It will explain what menopausal hormone therapy is, how the risk picture has been reinterpreted since the 2002 WHI headlines, and that non-hormonal options exist — without pushing you toward or away from it. Whether it's right for you depends on your personal and family history, and belongs to you and a knowledgeable clinician.
That's extremely common, and it's one of the first things MenoBuddy works out with you. Perimenopause in particular is often missed, because hormones fluctuate erratically rather than simply declining — which is exactly why symptoms feel so unpredictable.
Only if you want it to be. Weight isn't assumed to be the goal, and thinness isn't treated as health. Crash dieting during menopause preferentially costs muscle and bone — the two things worth protecting most right now — so the approach is building a strong, well-fueled body rather than a smaller one.
Your conversations are saved so you can come back to them and carry on where you left off — that continuity is the core of the product. Each conversation keeps its own thread; a new one starts fresh. They're tied to your account and aren't sold or shared. You can delete your account and history at any time from your Account page. What is stored, what is sent onward and to whom is set out in full on evidence & safety and in the privacy policy.
Any time, from your account settings. You keep access through the end of the period you've paid for.
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