Nutrition without restriction
Protein targets that reflect anabolic resistance, bone-supporting calcium and vitamin D, and Mediterranean-pattern eating for heart health. Built on what to add, never on cutting.
Perimenopause · Menopause · Postmenopause
You're not imagining it. And you're not out of options.
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.
A few messages free, no card needed. Plans from $19/month after that.
Most women get told it's just stress.
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.
See it work
This is the whole product.
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.
- It asks before it advises. Your stage, your history, your constraints.
- It gives numbers. Grams, sets, reps, temperatures — not "try to eat well".
- It says when to see a doctor. Clearly, and without talking you out of it.
- It remembers. Next week picks up where this left off.
MenoBuddy
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.
What it's for
Real strategies, matched to the stage you're actually in.
Perimenopause, menopause, and postmenopause are physiologically different, and advice that fits one may not fit another. MenoBuddy establishes where you are and works from there.
Strength that protects bone
The single highest-leverage thing you can do — and the first 5–7 years postmenopause is the window that matters most. Real progressive overload, not endless light reps.
Sleep you can actually fix
Night sweats, 3am waking, and trouble falling asleep are different problems with different tools. Including CBT-I, which outperforms sleep medication long-term.
Mood taken seriously
The anxiety, the rage, the feeling like a stranger to yourself — hormonally driven, well documented, and not a character flaw. Brain fog is real, and for most women it's temporary.
The things nobody mentions
Vaginal dryness, leaking when you run, joint pain, heavy bleeding. All common, all treatable, and all worth naming out loud instead of quietly living with.
Momentum, not willpower
Consistency over intensity. One or two changes at a time. And when you fall off, a matter-of-fact restart with zero shame attached.
Why it works
It remembers what you told it last week.
Most advice starts from zero every time. MenoBuddy keeps the thread — your stage, your goals, your injuries, your schedule, what you tried and how it actually went.
That continuity is the whole point. It's the difference between generic information you could have searched for and support that builds on itself week over week.
Where the line is
It knows what it isn't.
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.
Pricing
Three plans. Start free.
Try it with a few free messages first — no card needed. Pick a plan whenever you're ready.
Lyte
The essentials, one conversation at a time.
$19/month
- One ongoing conversation
- 50 messages a month
- Remembers your history
- Nutrition, movement, sleep & mood guidance
- Separate conversations
- Meal & training plans
- Weekly plan, tracking & export
Most popular
Standard
Unlimited conversation, and it remembers everything.
$39/month
- Unlimited messages
- As many separate conversations as you like
- Remembers your history across all of them
- Meal & training plans on request
- Nutrition, movement, sleep & mood guidance
- Personalised weekly plan
- Symptom tracking & export
Premium
Your plan, your patterns, tracked over time.
$79/month
- Everything in Standard
- Personalised weekly plan built from your history
- Symptom tracking with trends over time
- Export to PDF — take it to your doctor
- Deeper reasoning for complex questions
Secure payment by Stripe. Prices in USD, cancel any time. Or start free with no card.
Questions
The ones worth answering up front.
Is this medical advice?
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.
Will it tell me whether to go on HRT?
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.
I'm not sure which stage I'm in.
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.
Is this going to be about losing weight?
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.
What happens to what I tell it?
Your conversations are stored so the companion can remember your history between sessions — that continuity is the core of the product. They're tied to your account and aren't sold or shared. You can delete your account and history at any time by getting in touch.
Can I cancel?
Any time, from your account settings. You keep access through the end of the period you've paid for.
Important: This is general wellness information and
education, not medical advice. It isn't a substitute for care from your
doctor, and it can't account for your full medical history. Please talk
to a healthcare provider before making significant changes — especially
if you have existing conditions, take medications, or something doesn't
feel right. If you're in crisis, call or text 988 (US) or your local
emergency number.
Start with whatever's hardest right now.
You don't need to have it organised. Just start talking.