Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Menopause in Balance: Nutrition, Strength & Calm
A 12-week, evidence-based plan to feel empowered, eat well and sleep better during menopause, guided by professionals.
Menopause changes your body: more abdominal fat, less muscle and bone, hot flushes and worse sleep. This 12-week plan combines a Mediterranean diet high in protein and calcium, strength training to protect muscle and bone, and targeted cognitive behavioural therapy for hot flushes, sleep and mood. A registered dietitian leads your progress, supported by a trainer and psychologist, while Triwell’s AI adapts the programme to your symptoms, preferences and available equipment.
Plan structure
Weeks 1–4 · Adaptation
We take your baseline (waist, strength test, symptom and sleep questionnaires) and help you transition to Mediterranean-style eating with a protein target at each meal. At the gym or at home, you learn basic strength technique without rush. On the mental health front, psychoeducation—learning what’s happening to your body and why.
Weeks 5–8 · Consolidation
If your aim includes fat loss, we introduce a moderate calorie deficit (eating 300–500 kcal less than you use), always keeping your protein intake up. We progress your weights and add gentle impact and balance if your bone health allows. Menopause-specific CBT modules for hot flushes and sleep begin.
Weeks 9–12 · Independence
You start creating your own menus, train strength 3 days a week if you’re ready, and finish with a maintenance and relapse-prevention plan. We compare your week 12 data to week 1 to see your real progress.
Ongoing Professional Support
A registered dietitian reviews your case every two weeks; trainer and psychologist review monthly. AI fine-tunes the plan between reviews based on your symptoms, adherence and available equipment. You log your data—they interpret it.
What's included
- Flexible weekly Mediterranean menu with 25–30 g protein per meal and 2–3 daily servings of calcium, adapted to your preferences by AI
- Strength training 2–3 times a week with guided progression, plus gentle impact and balance exercise for bone health
- Weekly CBT modules focused on menopause for hot flushes, sleep and mood (approach recommended by NICE guidelines 2024)
- Fortnightly check-ins with a registered dietitian and monthly review with trainer and psychologist
- Track hot flushes, sleep, waist measurement and adherence in the app, using validated questionnaires (MRS scale, PREDIMED-14)
- Phased programme: adaptation, consolidation and independence—so by the end, you’ll know how to keep going on your own
Benefits
- Learn to eat Mediterranean-style with the protein and calcium you need at this stage, without bans or guilt
- Build functional strength and protect muscle and bone—the best investment against bone loss after menopause
- Gain proven tools to manage hot flushes, sleep and mood changes more effectively
- Progress using real data and professional guidance, not promises—track results in the app and review them with qualified experts
Recommended for
Your typical week
Flexible Mediterranean menu with 4 meals a day and 25–30 g protein per meal; 2–3 daily servings of dairy or other calcium-rich foods; oily fish twice a week; legumes 3–4 times; vegetables at lunch and dinner; alcohol and ultra-processed foods as occasional, not usual. Each week brings one new habit challenge, food tracking in the app and a fortnightly dietitian check-in.
Monday: full-body strength A (45 min, focusing on legs and hips). Wednesday: strength B (push, pull and core). Friday: strength C or light impact and balance circuit (15–20 min) depending on phase. Daily: 7,000–9,000 steps or 30–45 min brisk walk, cycling or swimming to total 150–300 min per week, plus 10 min mobility after each session. Options for home (dumbbells/bands) or gym (machines).
One weekly menopause-specific CBT module (20 min) with a main technique and a practical task; 10 minutes daily of guided breathing or mindfulness via the app; log hot flushes and triggers (caffeine, alcohol, temperature); and a sleep hygiene routine with a fixed bedtime and screen-free wind down.
Qué puedes esperar
- Fortnightly waist measurement: with excess abdominal fat and if sticking to the recommended moderate deficit, you can expect to reduce by around 2–4 cm in 12 weeks, depending on your starting point
- Functional strength tracked using the 30-second sit-to-stand test and logged weights in the app: typically expect to gain 2–3 reps between week 1 and week 12
- Adherence to the Mediterranean pattern measured by the PREDIMED-14 questionnaire (target improvement of at least 3 points) and daily protein/calcium goals—aim for 5+ days a week
- Compare symptom impact from week 1 to week 12 via the MRS (Menopause Rating Scale) and self-reported sleep quality, so you can follow your progress and tailor the plan
Who this plan is NOT for
- Women with established osteoporosis who have not yet had medical assessment (impact exercises must be adapted by a professional)
- Abnormal vaginal bleeding, very severe hot flushes or significant low mood—see your doctor first
- Uncontrolled hypertension, cardiovascular disease or diabetes without medical clearance for exercise
- Anyone seeking rapid results, very restrictive diets or supplement-based solutions
- Those with active or at-risk eating disorders, unless recommended by their medical team
This plan is an educational lifestyle programme and does not replace medical care. Menopause carries real clinical implications (bone, cardiovascular and hormonal health): consult your doctor or gynaecologist before starting, especially if you have osteoporosis or osteopenia, hypertension, diabetes, cardiovascular disease, are on hormone therapy or experience abnormal bleeding. Do not start or stop any treatment or supplement without professional guidance. Triwell professionals will tailor the plan to your needs, but do not provide diagnoses or medical prescriptions.
Frequently asked questions
Can you lose weight during menopause?+
Yes, though the body does make it trickier—for instance, lower oestrogen encourages abdominal fat and muscle loss. This plan is not just about eating less: it pairs a moderate calorie deficit (if you want to lose fat) with enough protein and strength training, so you lose fat, not muscle or bone. We track progress mostly with waist measurements, not just the scales.
What’s the best diet for menopause?+
Evidence from Spain (AESAN report & AEEM clinical guidelines) points to the Mediterranean pattern with adjusted energy: protein spread through meals, daily dietary calcium, oily fish, legumes, and a minimum of ultra-processed foods and alcohol. At Triwell we put this into a flexible menu, with no forbidden foods. You can also dive deeper in our Mediterranean diet guide and weekly menu.
Can lifestyle changes ease hot flushes?+
The British NICE guideline, updated 2024, recommends menopause-specific cognitive behavioural therapy (CBT) for hot flushes, night sweats, sleep and mood—either alongside or instead of hormone therapy. This plan includes a weekly CBT module and a trigger diary (caffeine, alcohol, temperature). If your hot flushes are very severe, see a doctor: lifestyle helps but cannot replace medical care.
Do I need a gym, or can I train at home?+
You can do it at home with dumbbells and bands, or in the gym with machines—there’s a version for both. What matters is strength work 2–3 times a week with steady progression, as that protects muscle and bone density at this stage, alongside daily walking or other movement.
Is it compatible with hormone therapy or other treatments?+
Generally yes, but you’ll declare this during your initial screening and we’ll coordinate the plan with your doctor’s recommendations. We’ll never ask you to start or stop any treatment or supplement—that’s always your healthcare provider’s role. Our registered dietitian adapts your nutrition to fit.
How much weight will I lose with this plan?+
We don’t make guarantees—and mistrust anyone who does. Every woman starts at a different point, and our goal is your overall health: strength, bones, sleep and energy. What we promise is to monitor your progress with objective measures (waist, strength test, MRS symptom scale, sleep quality) and review the plan fortnightly with your dietitian, so you advance at your own pace.
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