The Peri Lab · 6 weeks, science-backed

Sound familiar?

You're doing everything right,
and still don't feel like you

You fall asleep exhausted, then you're wide awake at 3 AM. By mid-afternoon you're running on coffee. You lose words mid-sentence. Little things set you off. The jeans fit differently, though nothing else has changed.

Wide awake at 3 AM, exhausted by 3 PM

Hot flashes and night sweats

Brain fog and lost words

Anxiety or irritability that feels out of character

Belly weight with the same habits

Aching joints and slower recovery

This is perimenopause, the years of hormone swings before your last period. It often starts in your 40s, and it rarely comes one symptom at a time. It's common. It's real. And there's a lot you can do about it.

Why it's been so hard

It's not you. It's the advice.

Most women have already tried. The problem is what they've been told.

What you've heard"It's just your age. Push through."

What the evidence saysMany symptoms respond well to treatment and to specific habits. You deserve a real plan.

What you've heard"Take this supplement, cut carbs, fast longer."

What the evidence saysMost "menopause" supplements aren't supported by trials, and extreme diets can backfire. The proven levers are different, and they work with your body.

What you've heard"Overhaul everything on Monday."

What the evidence saysHabits stick when you add one at a time and plan exactly when you'll do it.

That's how the Lab works: one proven lever a week, with a label on every tip so you know how solid it is, and a way to measure what changes.

In 6 weeks

Where you start, and where you'll be

Everyone's body is different, so we don't promise symptom results. Here's what you'll have by December 21.

Today	After the Lab
Lying awake at 3 AM with no plan	A step-by-step plan for every night waking, and the method sleep specialists use first
Guessing which advice is real	Knowing what's proven, what's promising, and what to skip
Afternoon crashes and cravings	A protein and post-meal walking routine to keep your energy steadier
Feeling overwhelmed by low mood or worry	Three CBT tools you can use in two minutes
Not sure how to protect your bones	Two strength sessions a week at your level, from home or the gym
Leaving the doctor's office with no answers	Your symptom scores and the right questions to ask

Why the Lab is different

Science first. Then one action.

Every tip has a label

Each recommendation is marked Strong (official guidelines or several trials) or Emerging (promising, not proven). If it can't be sourced, it's not in the Lab.

Deep, not long

Each module is a 12–17-page visual guide: diagrams, checklists, step-by-step plans and full references. Then one action that fits into your day. No live calls, no daily tracking.

You see your progress

You score your symptoms with the Menopause Rating Scale, a questionnaire used in research worldwide, in weeks 1, 3 and 6.

Nothing to sell you after

Menovya doesn't sell supplements. You'll get an honest table of which ones have evidence, and when to see your doctor instead.

The program

6 weeks, 6 levers

A new module every Monday: a 12 to 17-page visual guide with diagrams, checklists and references, plus your one action for the week. 83 pages in all.

A page from Module 2: Set your clock from the morning

A look inside

Visual, practical, sourced

Every page turns the research into something you can see and use: a timeline of your day, a decision map, a plan for 3 AM. Each tip carries its Strong or Emerging label and its sources at the bottom of the page.

Nov 16

Decode: understand what's happening

The hormone shift in plain words, your symptom map, every medical option to discuss with your doctor (hormonal and non-hormonal), and your starting score.

Your action: the Morning Light Reset.

Nov 23

Sleep: stop losing your nights

Why you wake at 3 AM, the first-line treatment for insomnia (CBT-I), your 3 AM plan, and the truth about wine, coffee and magnesium.

Your action: Anchor & 20.

Nov 30

Energy: end the afternoon crash

How much protein you really need, the 10-minute walk that softens blood sugar spikes, fiber, the eating pattern with the best evidence, and bloating.

Your action: a protein breakfast + a 10-minute walk.

Dec 7

Mood: calm the worry, clear the fog

The CBT tools recommended by NICE and The Menopause Society for low mood, anxiety and hot flashes, clinical hypnosis, and what works for flashes (and what doesn't).

Your action: one CBT tool a day.

Dec 14

Strength: protect your bones and muscles

Why bone loss speeds up now, how heavy is heavy enough, the Big 5 movements in 3 levels, heart health, balance and your pelvic floor.

Your action: two strength sessions.

Dec 21

Your plan: make it last

Your before-and-after scores, your routine for life, the bad-week plan, every supplement on one honest page, and the check-ups to ask your doctor about.

Your action: your one-page plan.

Your 3 bonus guides · unlocked on day one

Three guides that do the heavy lifting

The modules tell you what to do each week. These guides show you exactly how, for the three things women ask about most: sleep, strength and food.

Bonus 1

The Sleep/CBT Guide

For the nights that won't fix themselves.

Find what wakes you, then follow the protocol for your cause: night sweats, the 3 AM wake-up, a racing mind, bladder, breathing
The sleep window: the core of CBT for insomnia, the method sleep specialists use first, step by step over 6 weeks
Plus The Bedside Card for 3 AM, and The Partner Page for the person who shares your nights

21 pages + 2 extras35 sourcesSold separately for $17

Bonus 2

The Strength Plan

For "I don't know where to start."

15 illustrated exercises in 3 levels: at home with a chair, with dumbbells, or in the gym
A 12-week plan that tells you exactly how many sets, how heavy and when to progress
Swaps for sore knees, back, shoulders or wrists, and what to do if you ache all over

17 pagesIllustratedTraining log included

Bonus 3

The Peri Plate

For "so what do I actually eat?"

Your personal protein and fiber targets, in one table
Cheat sheets for omnivores and vegetarians, two full sample days and quick meal ideas
Two printable grocery lists to stick on the fridge

12 pagesOmnivore & vegetarianGrocery lists

Everything you get

Your Founding Lab, in full

The Peri Lab: 6 weekly modules

The full program above, with references in every module. Yours to keep.

Core program

Bonus 1 · The Sleep/CBT Guide

For the nights that won't fix themselves: a protocol for each cause of waking, the 6-week sleep window program, plus the Bedside Card and the Partner Page.

Sold for $17

Bonus 2 · The Strength Plan

For "I don't know where to start": 15 illustrated exercises in 3 levels, a 12-week plan and swaps if something hurts.

Included

Bonus 3 · The Peri Plate

For "what do I actually eat?": protein and fiber cheat sheets, two sample days, meal ideas and grocery lists, omnivore and vegetarian.

Included

The private community + Friday Answers

For "is this normal?": share with the women who start with you, and get written, evidence-based answers every Friday.

6 weeks

Founding bonus · Priority access to Lab Members

First access to the ongoing membership for women who want to keep going after the Lab.

Founders only

Regular price: $349

Founding price for the first 7 women: $199, one payment.

Save $150

"But…"

Made for real life

"I don't have time."

One module a week, designed to be read in one sitting, and one action that fits into what you already do: your wake-up time, a walk after dinner, two 35-minute sessions.

"I've tried everything."

Most women have tried supplements and diets. Few have tried CBT for insomnia, progressive strength training or a plan for their doctor's visit. That's where the evidence is.

"I'm on HRT / I don't want HRT."

Either is fine. The Lab explains the medical options so you can decide with your doctor, and everything else works with or without HRT.

"I'll fall behind."

You keep every module, and Module 6 includes a bad-week plan. Many women go back over a module when a symptom flares.

Why I created the Lab

"We deserve better than
'it's just your age.'"

I'm surrounded by women going through perimenopause: friends, colleagues, family. We all heard something different. Cut this, take that, push through. Meanwhile the things that actually have evidence behind them, like CBT for insomnia, strength training for bones or simply asking your doctor the right questions, were hardly known.

So I started digging into the guidelines and the studies, and sorting what holds up from what doesn't. The Peri Lab is the result: everything I wish every woman had, in six weeks, with a label on every tip so you know how solid it is.

I'm not a doctor, and the Lab doesn't replace one. It helps you understand what's happening, act on what works, and get more out of every appointment.

Elise

FOUNDER · MENOVYA

Three guarantees

All the risk is on me

30-Day No-Questions Promise

Not for you? Ask for a full refund within 30 days of the Lab's start date. No questions, no forms.

The Second Lab Free

Do all six weekly actions. If you feel the Lab didn't deliver, join the next cohort for free.

Keep the Sleep/CBT Guide

Even if you ask for a refund, the Sleep/CBT Guide, the Bedside Card and the Partner Page are yours to keep.

Why only 7 spots?

A small first group, on purpose

This is the founding cohort. Keeping it small means every question gets a careful, written answer on Fridays, and your feedback shapes every future Lab. In return, you get the lowest price the Lab will ever have, and first access to what comes next.

Nov 9Enrollment opens

Nov 13Enrollment closes

Nov 16Module 1 · Lab starts

Dec 21Module 6 · final score

Join the Founding Lab

Starts Monday, November 16

Enrollment is open November 9–13, or until the 7 founding spots are gone.

7 founding spots

$349

$199

one payment · USD

6 weekly modules (Nov 16 – Dec 21)
The Sleep/CBT Guide, with the Bedside Card and Partner Page
The Strength Plan
The Peri Plate
Private community + Friday Answers
Your progress score in weeks 1, 3 and 6
Founding bonus: priority access to Lab Members
Keep everything, forever

Claim my founding spot

30-day no-questions refund · Secure payment

Questions

Frequently asked

Is this medical advice?

No. The Peri Lab is educational. It's built on official guidelines (NICE, The Menopause Society, the American Academy of Sleep Medicine and others) and published studies, but it doesn't replace your doctor. Each module tells you clearly when to see one.

Do I need to be on HRT, or against it?

Neither. Module 1 explains the medical options, hormonal and non-hormonal, so you can have an informed conversation with your doctor. Everything else in the Lab works whether or not you take HRT.

How much time does it take?

Most women read each module in one sitting, then come back to it during the week. Plus your one action. The bonus guides are there when you need them.

Are there live calls or videos?

No. Everything is written and visual, so you can read at your own pace. Your questions are answered in writing every Friday in the community.

What if I fall behind?

No problem. Modules stay in your course area and you keep them for good. Module 6 includes a "bad-week plan" for exactly this.

I'm vegetarian. Does the nutrition part work for me?

Yes. Module 3 and The Peri Plate include vegetarian options, protein targets and a vegetarian grocery list.

Do I need a gym?

No. The Strength Plan starts at home with a chair, a counter and a resistance band.

I already bought the Sleep/CBT Guide.

Then the $17 you paid is deducted from the Lab price. Email hello@menovya.com before you enroll and you'll get your code.

What happens after the 6 weeks?

You keep all modules and bonuses. As a founding member, you get priority access to Lab Members, the ongoing membership for women who want to keep going.

How do refunds work?

Email us within 30 days of the Lab's start date and you get a full refund, no questions asked. You keep the Sleep/CBT Guide. See the Refund Policy.

Medical disclaimer. Menovya provides educational information only and is not a substitute for medical advice, diagnosis or treatment. Menovya is not a medical provider, and no doctor–patient relationship is created by using our content or programs. Always consult a qualified healthcare professional before changing your diet, exercise, supplements or medication, especially if you are pregnant, have a medical condition or take medication. If you think you may have a medical emergency, call your doctor or emergency services immediately. Individual results vary. References to NICE, The Menopause Society, the American Academy of Sleep Medicine and the WHO mean the program is based on their published guidance; these organizations do not endorse Menovya.

You're doing everything right,and still don't feel like you