Built from your assessment
Your membership starts here
Membership turns your score into something you actually do. You get the full 28-day programme, an AI coach that has read your assessment, and a score you retake to see whether what you changed was worth keeping.
The 28-day programme
01Fix the nights
Week one is physical and cheap: layers you can change one-handed in the dark, a cooler room, breathable fabric, and a wake time you can hold. Nothing here asks anything of your willpower.
02Protein and strength
The two everyday patterns most worth being deliberate about at this stage. Strength work twice a week is the version people actually keep, and it needs no gym.
03The hard weeks
Caffeine, alcohol and stress affect people very differently here, which is why this week is a set of experiments on yourself rather than a set of rules.
04Make it survive
The bad-night plan, strength in the diary, and permission to drop whatever has not worked. Written while things are calm, because 3am is no time to be deciding.
What you get, and where it lives
Every line below is a real screen inside the membership — not a bullet point.
- The full 28-day programme, one action a day, with your two lowest-scoring areas flagged and brought to the frontThe programme
- An AI coach that has already read your assessment answers and your score, available any timeYour coach
- The Bedroom, Practically — the adjustments most commonly reported as worth the effort — all of them available tonightPlate Builder
- Strength And Protein — the two everyday patterns with the most behind them for this stageCraving Playbook
- A record of how each night went, so you can see which changes actually moved yoursSleep & Stress Reset
- Retake your score whenever you like and track every result over timeYour record
Screens marked with a lock open the moment your membership starts.
What this is not
- Not a supplement and not a medication. Nothing is shipped.
- Not connected to any prescription medicine, and no claim to replicate or replace one.
- No promised number on the scale. Anyone promising you one cannot know it.
- Not locked in. Cancel in one click.
- The full 28-day programme, one action a day, with your two lowest-scoring areas flagged and brought to the front
- An AI coach that has already read your assessment answers and your score, available any time
- The Bedroom, Practically — the adjustments most commonly reported as worth the effort — all of them available tonight
- Strength And Protein — the two everyday patterns with the most behind them for this stage
- A record of how each night went, so you can see which changes actually moved yours
- Retake your score whenever you like and track every result over time
7 days free, then $179 a year. Cancel any time before the trial ends and you will not be charged. Payments are processed by Stripe; your card details never touch this site.
30-day money-back guarantee
If the membership is not right for you, reply to any email from us within 30 days of your first payment and we refund it in full. No form, no phone call, no questions asked.
Included with membership
Your printable record
Every day you log builds a dated record you can print and keep — or hand to your own doctor. It stays exportable even if you leave.
Questions
Is this hormone therapy, or a substitute for it?
Neither. It never names any medication and does not advise for or against one. That conversation belongs with you and your doctor.
Will this stop hot flushes?
No, and we will not claim it. The programme works on the habits around sleep, night-time comfort, strength and stress — the parts you can adjust tonight.
Is this only for one stage?
It is written for the years around the transition, but nothing in it is age-gated. The habits are ordinary ones.
What is the AI coach, exactly?
A chat assistant that has already read your assessment answers and your score, so you do not have to explain yourself. It gives general guidance on habits — it is not a doctor and will tell you when something is a question for one.
Can I cancel?
Any time. There is a “Manage membership” link inside the programme that opens Stripe’s billing portal, where you can cancel yourself. You keep access until the end of the period you have already paid for.
What if it is not for me?
Email hello@insiderhealthtoday.com within 30 days of your first payment and we will refund it in full.