by Diet Edge · Clinical Nutrition, Gurugram
Personalised program for
Perimenopause
The same diet. The same effort. A completely different result. Your hormones have changed the rules.
- Built for changing hormones
- Protein and strength protect muscle
- Sleep, mood and hot flushes matter
- Daily support from your dietitian
Why our plans actually work
Realistic plans built around your life and your favourite foods, which is exactly why they are sustainable.
Built for changing hormones
The plan matches what your body is doing now, not what worked at 30.
Protein and strength protect muscle
Muscle loss is what slows metabolism in this phase.
Sleep, mood and hot flushes matter
We work on these, not just the weighing scale.
In every plan, for every client
Your team dietitian stays in touch on WhatsApp to answer queries, clear doubts and keep you on track.
We include the foods you love, so the plan feels like your food, not a diet.
No fancy ingredients and no separate cooking. Your plan fits your family kitchen.
Because it fits your life, you keep the results long after the program ends.
You may be in the right place if...
Somewhere in the forties, the body stops responding the way it used to. Weight settles on the stomach, sleep breaks, moods swing and the diet that always worked suddenly does nothing. This is not a lack of discipline. It is perimenopause, and it needs a different plan.
- Your periods have become irregular, heavier or lighter
- Weight has moved to your middle and will not shift
- You wake at 2 or 3 am and struggle to sleep again
- Hot flushes, night sweats, mood swings or anxiety
- Joint aches, low energy, brain fog
- Everything that worked before has stopped working
Why generic advice often fails
Falling oestrogen changes how your body stores fat, handles carbohydrates and holds on to muscle and bone. Cutting calories harder, the usual response, accelerates muscle loss and slows metabolism further. Thyroid changes, low vitamin D and low iron are also common at this age and frequently missed, so women are told their reports are "normal" while they feel anything but.
How your care becomes personal
Not a static chart. Your plan is reviewed against symptoms, reports, daily realities and measurable progress.
Protein at every meal
Muscle is what protects your metabolism, bones and strength through this phase. Protein targets come before calorie cuts.
Carbs handled differently now
Insulin sensitivity falls in perimenopause. We adjust the type, quantity and timing of carbohydrates rather than banning them.
Sleep, mood and hot flushes
Meal timing, caffeine, alcohol and specific nutrients are used to help sleep and symptoms, because nothing else works while you are exhausted.
Bones and joints protected
Calcium, vitamin D, protein and, on Integrated, physiotherapist-led strength work to protect bone density and knees.
Reports read properly
Thyroid, vitamin D, B12, iron, sugar and lipids are reviewed together, since this is the decade when they quietly drift.
Progress markers we may track
- Weight and waist
- Muscle mass and body fat
- Thyroid, vitamin D and B12
- Sugar and lipid profile
- Sleep quality
- Hot flushes and mood
One team. One direction.
You are not passed between disconnected experts. Relevant findings are shared and the team works towards the same outcome.
Dr. Archana Batra (PT)
18+ years of clinical practice · Formerly Medanta and Sitaram Bhartia · Femina Achiever 2025 · Big FM Nutrition Expert
Trained first as a physiotherapist and then as a dietitian, with a post-graduate diploma in dietetics and nutrition and further certification in diabetes education and functional nutrition, Dr. Archana brings nutrition, movement and long-term behaviour change into one clinical framework. The in-house nutrition team follows her protocols, and complex cases are escalated for her review.
Featured on Big FM, India Today and Josh Talks
Your team dietitian
In touch daily on WhatsApp, weekly plan updates and follow-ups.
Dr. Chandni Subba
Movement, posture, pain and exercise progression.
Counsellor
Stress, sleep and emotional-eating support.
Clear steps, not endless guessing
Health history, reports, food patterns, favourite foods and barriers.
Your nutrition and movement plan is built around real life.
Your dietitian stays in touch and the plan changes when your body or routine does.
Build the habits and structure you need after the program ends.
Perimenopause program options
Both options are designed specifically for Perimenopause. The difference is whether physiotherapy and counselling sessions are included.
Essentials
Personalised nutrition care with daily support from your team dietitian
- Detailed nutrition assessmentYour history, reports, routine and food preferences reviewed before the first plan
- Weekly personalised plansUpdated every week around your progress, travel, festivals and family meals
- Your favourite foods, includedBuilt around the food you love and cook at home, so it feels like your food, not a diet
- Daily WhatsApp supportYour team dietitian answers doubts and checks in with you, Monday to Saturday
- Consultation with Dr. Archana BatraOne audio or video consultation with Dr. Archana Batra
- Regular follow-upsScheduled reviews with your assigned dietitian
- Free body composition scansInBody / Tanita scan every six weeks for clinic clients
- Personal exercise guidanceSimple movement you can do at home, in the park or at the gym
- Emotional-eating toolkitPractical self-help for stress eating and late-night cravings
- Recipe bookletHealthier versions of everyday Indian meals
- Report and supplement reviewWe read your reports and tell you what you actually need
Individual counselling and physiotherapy sessions are not included.
Book Essentials on WhatsAppIntegrated
Nutrition, physiotherapy and counselling on one shared plan
Everything in Essentials, plus
- Progressive movement and exercise plan
- Monthly coordinated care review
- Personalised stress and sleep management plan
- Emotional-eating and routine-building guidance
- Priority appointment scheduling
- Escalation of complex cases to Dr. Archana Batra
- Monthly outcome summary
- Referral to an appropriate mental-health professional when clinically indicated
Questions people ask
Is this the same as your Health After 40 program?
They overlap. Health After 40 is broader; this one is built specifically around perimenopausal symptoms such as cycles, hot flushes, sleep and the weight shift to the middle. If you are unsure, message us and we will suggest the right one.
I am on HRT. Can I still join?
Yes. Nutrition works alongside whatever your gynaecologist has prescribed. We never advise you to stop or change prescribed treatment.
Will I lose weight as fast as before?
Usually slower, and that is normal. The aim is steady fat loss while protecting muscle, which is what keeps results in place for the next twenty years.
How often will I hear from my dietitian?
Every day if you need it. Your team dietitian is available on WhatsApp Monday to Saturday for meal checks, doubts and quick changes, on top of your scheduled follow-ups.
Dr. Archana Batra (PT) · Founder
Start with a conversation
Tell us what your reports say and what you have already tried. We will tell you honestly whether this Perimenopause program fits, or whether you need something else.
Book on WhatsAppDt. Archana Batra Clinic
302, Third Floor, Galleria Towers, Galleria Market, DLF Phase 4, Gurugram
Online consultations available anywhere.