Hormonal imbalance and menopause
Weight around the middle, broken sleep, joints that complain and a metabolism that no longer forgives a skipped meal. We rebuild protein, strength and sleep first, because that is what holds bone and muscle through this decade.
What is happening
Perimenopause can run for years before periods stop. Sleep breaks up, weight moves from the hips to the middle, muscle goes quietly and bone density starts to fall faster than before.
Eating less makes all of that worse. The plan is built to protect muscle and bone while fat comes down, and hormone therapy remains entirely your gynaecologist's decision.
What clients arrive with
Five or six kilos that arrived without any change in eating
Awake at 3am most nights, exhausted by afternoon
Hot flushes that make sleep and meetings harder
Knees and shoulders aching in a way they never did
Periods irregular, heavy, or stopped in the last two years
Vitamin D and B12 low on every report you have taken
Cholesterol or sugar flagged for the first time in your life
Told this is just your age and to live with it
This decade responds to protein, strength work and sleep more than to any cut in calories. That is where the plan starts.
Book a consultationHow the plan works
First
Higher than you are used to, spread across the day, because muscle is the thing you cannot afford to lose now.
Second
Bone is being lost faster this decade. We build the plan around dairy, ragi, sesame, greens and sunlight.
Third
Dinner earlier and lighter, caffeine capped by afternoon, so the 3am waking loses its trigger.
Fourth
Not cardio for hours. Loading your muscles is what protects bone, posture and the waistline.
What we track
Foods people ask about
PMOS, Hormonal Imbalance & Menopause results
Cycle restoration
5.4 kg
Lost over 3 months
Month 2
Cycles regular without hormonal medication
Sweet cravings
Better control, day to day
Cycles became regular in the second month without any hormonal medications.
It’s been such a pleasant surprise… I truly thought I wouldn’t get my periods without taking medicines.
But after almost a year, I got my period naturally without any pill induction. This has made me feel much more motivated and confident in the process.
Renuka Goli, 31
Cycle regularity & rhythm
77.0 to 71.9 kg
Steady, sustainable fat loss alongside hormonal balance
29 day cycle
On time, after cycles with no fixed routine
Energy improved
Less fatigue and better daily functioning
A practical, lifestyle-friendly plan customised to her routine, making it easy to follow consistently.
It’s honestly very reassuring to see this change…
My cycle has become more consistent now, with a regular gap of around 29 days. Earlier, it wasn’t on a fixed routine, but this time it came on time.
Overall, it feels much more structured and in sync, which is a big improvement for me.
Konica Porwal, 35
Menstrual health & balance
32 day cycle
Regular again, with a good, healthy flow
Less bloating
Much more controlled before her period
Manageable cramps
Even on the first couple of days
I truly feel this change is because of the diet. My cycle has become more regular at around 32 days with a good, healthy flow.
Earlier, I used to feel quite bloated before my periods, but this time it was much more controlled, and overall I feel less inflamed internally. Even my cramps were manageable in the first couple of days. I’ve also noticed slight changes in how food tastes at times, which feels new to me, but overall my body feels more balanced and normal now.
Khyati Patel, 42
Cycle & energy improvement
No heavy bleeding
After periods that ran almost continuously for 3 months
Flow reduced
Significantly, and back to normal
More energy
After months of feeling anaemic and exhausted
It’s very surprising… I feel this change is because of the diet.
Previously, my periods were happening continuously for almost 3 months, which made me anemic and very low on energy. It was very exhausting.
Now, the flow has reduced significantly, there’s no heavy bleeding, and I feel much more energetic. It feels so much better and more normal now.
Rupa Ganguly, 41
Reduced delay & improving cycle pattern
7–8 days to 3 days
How late her period came, before and now
More predictable
Cycles settling month on month
It’s a noticeable improvement for me…
This time, my period was delayed by just 3 days, whereas earlier it used to be delayed by 7–8 days.
It feels like things are slowly settling and becoming more predictable compared to before.
Umme Ayman, 26
Menopause support & relief
Fewer hot flashes
After a very hard time with them through menopause
Better sleep
Sleep issues have improved significantly
More energy
Feels more comfortable and balanced overall
It’s honestly very reassuring to see this change… I feel it’s because of the diet.
My menopause-related symptoms like hot flashes and sleep issues have improved significantly, and I feel more comfortable, balanced, and energetic overall.
Meena Coutinho, 54
From a voice note
Hormonal health
It’s honestly very surprising… I feel this change is because of the diet.
Earlier, I used to have 4–5 days of spotting before my actual periods, and the whole cycle would stretch to around 8 days. It was very frustrating.
This time, I didn’t have any spotting at all. My periods started directly and the entire cycle finished in just 4–5 days. It feels so much better and more normal now.
Ruchi Jain, 36
What was happening
4–5 days of spotting before every period, and a whole cycle that stretched to around 8 days.
What changed
No stories under this filter yet.
Every story here is a real client with their own reports, so this space stays empty until one is ready to be shared.
See all storiesVideo reviews
Google reviews
Clients guided in five years
Countries, in clinic and online
192k
Following Riddhi on Instagram
4.9
Google rating from client reviews
Questions we get asked
No, but the old approach stops working. Protein, strength work and sleep matter more than eating less.
That is your gynaecologist's decision. We work alongside it either way, and we never advise you to start or stop.
Often, at the margins. Earlier dinners, less caffeine and alcohol and steadier blood sugar reduce how often they hit.
If your doctor suggests one, get it. Either way we plan as though bone protection matters, because it does.
Yes, and it is the better time to start. Habits built now carry you through the next few years.
Yes. Send your recent reports and we work on video, with appointments scheduled in advance over WhatsApp.
Riddhi's note
Women arrive in this decade having spent thirty years being told to eat less. The advice that finally works is the opposite: eat more protein, lift something heavy twice a week, and protect your sleep.
Riddhi, founder and lead clinical nutritionist
About the clinicRelated conditions
Forty five minutes is enough for us to tell you what your plan would look like and how long it usually takes.
