Metabolism Protein at breakfast: the smallest change with the biggest payoff
Most of us eat protein like an afterthought until dinner. In perimenopause, that pattern quietly works against you. Here's the research, and the fix.
The Peri Happy blog
Reading for the change
Longer reads on the food, the science and the people around you. Written in plain English, grounded in the research, and always ending with something you can actually cook.
Metabolism 
Better sleep The 3am wake-up club: what's actually waking you
Night sweats, progesterone and the melatonin slide: the three mechanisms behind the classic perimenopause wake-up.
Hormone support Soy, safely: what forty years of research actually says
The internet has opinions about soy. The meta-analyses are calmer. A reassuring read for tofu-curious women.
Heart health The Mediterranean diet, translated for a British shop
You don't need a Greek island. You need olive oil, tinned fish, beans and a slightly different trolley. Aisle by aisle.
Gut health Thirty plants a week without trying
Herbs count. Spices count. Seeds count. How to hit the microbiome-diversity target with a normal life and a normal budget.
Mood & mind Brain fog is real. Here's what the SWAN study found
The measured dips in memory and processing speed, why they're usually temporary, and the foods with genuine evidence.
For your circle How to talk about perimenopause with your partner
The conversations that helped, the ones that backfired, and why cooking dinner says more than either.
Bone & muscle Calcium without the supplements aisle
Hitting 1200mg a day from actual food: the surprising heavy-lifters, and the myth about spinach.
Cool & calm The hot flush trigger diary: a two-week experiment
One reader tracked alcohol, caffeine, spice and hot drinks for a fortnight. Her pattern surprised her, and might surprise you.