Evidence-based articles on perimenopause nutrition, fasting, exercise, and hormones — written for women 40–55 navigating the transition.https://periflow.io/en-gbhttps://periflow.io/blog/apple-health-perimenopause-what-to-do-next/https://periflow.io/blog/apple-health-perimenopause-what-to-do-next/Apple's iOS 27 can now flag perimenopause from your cycle data. That's a powerful first step — but detection is just the beginning. Here's what actually helps once you know.Thu, 02 Jul 2026 00:00:00 GMTProducthttps://periflow.io/blog/estrogen-patch-shortage-perimenopause/https://periflow.io/blog/estrogen-patch-shortage-perimenopause/Estrogen patches are in short supply worldwide, with no clear end in sight. Here's what's driving the shortage, what it means for women in perimenopause, and the evidence-based nutrition strategies that support your body right now.Thu, 02 Jul 2026 00:00:00 GMTHormones & Bodyhttps://periflow.io/blog/fasting-cortisol-perimenopause/https://periflow.io/blog/fasting-cortisol-perimenopause/Fasting raises cortisol — and in perimenopause, your stress response is already amplified. Learn why timing your fast to your cycle phase protects your hormones instead of disrupting them.Tue, 30 Jun 2026 00:00:00 GMTIntermittent Fastinghttps://periflow.io/blog/hrt-diet-exercise-perimenopause/https://periflow.io/blog/hrt-diet-exercise-perimenopause/HRT changes your hormonal landscape, but it doesn't replace the lifestyle foundations. This guide covers what to eat, how to exercise, whether you can fast, and what your body still needs — all backed by evidence.Tue, 30 Jun 2026 00:00:00 GMTHormones & Bodyhttps://periflow.io/blog/what-is-perimenopause/https://periflow.io/blog/what-is-perimenopause/Perimenopause is the years-long hormonal transition before menopause. This complete guide covers what's happening in your body, when it starts, how long it lasts, and what actually helps.Mon, 22 Jun 2026 00:00:00 GMTHormones & Bodyhttps://periflow.io/blog/best-perimenopause-app/https://periflow.io/blog/best-perimenopause-app/Most health apps weren't built for perimenopause. Here's what actually matters when choosing an app for irregular cycles, shifting nutrition needs, and symptoms that change phase to phase.Sat, 20 Jun 2026 00:00:00 GMTProducthttps://periflow.io/blog/cycle-synced-eating-irregular-periods/https://periflow.io/blog/cycle-synced-eating-irregular-periods/Cycle-synced eating works — but what happens when your cycle is 26 days one month and 40 the next? Here's how to adapt phase-based nutrition to the reality of irregular perimenopause cycles.Sat, 20 Jun 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/phase-based-eating-family/https://periflow.io/blog/phase-based-eating-family/If you're eating to support your hormones during perimenopause, you might wonder whether those meals are appropriate — or even beneficial — for the rest of your household. Here's what the clinical evidence shows.Tue, 16 Jun 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/blood-sugar-perimenopause/https://periflow.io/blog/blood-sugar-perimenopause/Unstable blood sugar in perimenopause isn't about willpower. Learn how declining estrogen changes insulin sensitivity, why muscle matters, and what to eat to stay stable.Mon, 15 Jun 2026 00:00:00 GMTWeight & Metabolismhttps://periflow.io/blog/strength-training-perimenopause/https://periflow.io/blog/strength-training-perimenopause/Muscle mass, bone density, and metabolic rate all decline in perimenopause. Strength training is the single most evidence-backed intervention — here's why it works and how to time it to your cycle.Mon, 08 Jun 2026 00:00:00 GMTExercisehttps://periflow.io/blog/anti-inflammatory-perimenopause/https://periflow.io/blog/anti-inflammatory-perimenopause/Oestrogen is a natural anti-inflammatory. When it declines, symptoms spike. Here are the foods that fill the gap — and when in your cycle they matter most.Wed, 03 Jun 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/intermittent-fasting-perimenopause/https://periflow.io/blog/intermittent-fasting-perimenopause/Intermittent fasting in perimenopause isn't one-size-fits-all. Learn when it helps, when it backfires, and how your cycle phase changes everything.Mon, 01 Jun 2026 00:00:00 GMTFastinghttps://periflow.io/blog/perimenopause-weight-gain/https://periflow.io/blog/perimenopause-weight-gain/Understand why perimenopause causes weight gain — especially belly fat — and discover evidence-based strategies that actually work with your hormones.Mon, 01 Jun 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/perimenopause-brain-fog/https://periflow.io/blog/perimenopause-brain-fog/Perimenopause brain fog is real — and it has a hormonal cause. Learn what's driving the cognitive changes and what evidence suggests actually helps.Wed, 27 May 2026 00:00:00 GMTHormones & Bodyhttps://periflow.io/blog/1212-intermittent-fasting/https://periflow.io/blog/1212-intermittent-fasting/12:12 intermittent fasting — a 12-hour overnight fast — works with perimenopausal hormones rather than against them. Here's the science and how to start.Thu, 21 May 2026 00:00:00 GMTIntermittent Fastinghttps://periflow.io/blog/fasting-luteal-phase/https://periflow.io/blog/fasting-luteal-phase/Find out why 16:8 intermittent fasting can increase cortisol, worsen PMS, and stall results during the luteal phase — and what to do instead.Mon, 18 May 2026 00:00:00 GMTIntermittent Fastinghttps://periflow.io/blog/magnesium-perimenopause/https://periflow.io/blog/magnesium-perimenopause/Magnesium deficiency is widespread in perimenopause and linked to poor sleep, mood swings, muscle cramps, and worse hot flashes. Here's what the science says.Mon, 18 May 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/protein-perimenopause/https://periflow.io/blog/protein-perimenopause/Protein needs shift dramatically in perimenopause. Learn how much you actually need, why it matters for muscle, metabolism, and mood — and how to get it.Mon, 18 May 2026 00:00:00 GMTNutritionhttps://periflow.io/blog/perimenopause-belly-fat/https://periflow.io/blog/perimenopause-belly-fat/Perimenopause belly fat isn't about willpower. Here's the hormonal science behind visceral fat gain after 40 — and what the evidence actually suggests helps.Thu, 07 May 2026 00:00:00 GMTWeight & Metabolismhttps://periflow.io/blog/perimenopause-metabolism/https://periflow.io/blog/perimenopause-metabolism/Your metabolism isn't broken — it's adapting. Learn the hormonal science behind metabolic changes in perimenopause and what actually helps your body thrive.Thu, 07 May 2026 00:00:00 GMTWeight & Metabolism