🌸 Every woman · Every hormone · Every journey

Wellness built for every
woman's hormones

Inside Wellness is the wellness companion built for every woman with PMOS and SPMOK — anti-inflammatory nutrition, sleep tracking, cycle awareness, and workouts that work with your hormones, not against them.

Start your wellness journey → See what's inside
Wednesday, 25 June 2026
🍽️Meals
💪Workout
💧Water
🌸Cycle
🌿Foods
1,640
kcal
112g
protein
158g
carbs
54g
fat
7:30 AM · 385 kcal
Breakfast Anti-inflam
Greek yogurt130cal P17g
Mixed berries70cal P1g
Chia seeds97cal P3g
12:30 PM · 490 kcal
Lunch Anti-inflam
Grilled salmon240cal P31g
Quinoa120cal P4g
Free forever · No account needed · Works on any phone
Everything you need

Built for your PMOS journey

Every feature is designed around the unique needs of women managing PMOS — from insulin resistance to hormonal cycles.

🍽️
Meal logging & macro tracking
Log every meal with calories, protein, carbs, and fat. Daily anti-inflammatory meal plans included as a starting point, with PMOS-friendly food badges.
Built specifically for PMOS women
🔄
PMOS food converter
Instantly swap inflammatory foods for PMOS-friendly alternatives. White rice → quinoa. Sugary cereal → overnight oats with chia. Simple, science-backed swaps.
10 food swaps included
🌿
Anti-inflammatory food guide
16 foods that support PMOS with exact daily quantities. 12 foods to limit with clear reasons why. Tailored to your weight and goal.
Evidence-based nutrition
💪
PMOS-adapted workouts
7-day workout plan with run/walk intervals and strength sessions designed to improve insulin sensitivity — the most effective exercise approach for PMOS.
Step-by-step guidance
🌸
Cycle & symptom tracker
Track your period, fertile window, daily symptoms, mood, and personal notes. See your cycle at a glance on a 30-day scrollable calendar.
Know your patterns
😴
Sleep tracker
Log your sleep time, quality and how rested you feel. Poor sleep raises cortisol and worsens insulin resistance — two of the biggest PMOS drivers.
Goal: 7–9 hours nightly
💧
Water tracker
Log your 8 daily glasses with a simple tap. Hydration supports the liver's hormone detox pathways — more important than most women realise with PMOS.
Goal: 2.5–3L daily
Not just for PMOS

Built for every woman

Inside Wellness started as a PMOS app. But anti-inflammatory nutrition, hormone awareness and cycle tracking is relevant to every woman at every stage of life.

🌸
Women with PMOS/SPMOK
Built specifically for you. Every food, supplement and workout is evidence-based for PMOS.
Made for you ✓
🌿
Women eating anti-inflammatory
54 anti-inflammatory foods with exact portions, food swaps and a complete guide on what to eat and avoid.
Perfect fit ✓
📉
Women wanting to lose weight
Personalised calorie deficit from your body stats. See deficit vs maintain vs gain for every single food.
Perfect fit ✓
🦋
Women with endometriosis
Anti-inflammatory eating is the most effective dietary approach for endometriosis. Same foods, same principles.
Great fit ✓
🌙
Women in perimenopause
Sleep tracking, cortisol management, cycle awareness and anti-inflammatory nutrition for this transition.
Great fit ✓
🤰
Women trying to conceive
Cycle tracking, fertility supplements guide, sleep quality and anti-inflammatory nutrition all in one place.
Made for you ✓
💪
Women building muscle
Custom workout builder with 27 exercises and automatic calorie burn calculated from your weight.
Perfect fit ✓
🇫🇷
French-speaking women everywhere
The only wellness app fully available in French. UK, France, Belgium, Canada, West Africa — we speak your language.
Made for you ✓

One app. Every woman. Free forever.

Open Inside Wellness →
Why it matters

PMOS affects 1 in 10 women worldwide

Most apps weren't designed with PMOS in mind. Inside Wellness is built around the specific nutritional and hormonal needs of women with PMOS — anti-inflammatory eating, insulin sensitivity, and cycle awareness.

🔥 Anti-inflammatory
📉 Low-GI focus
⚖️ Hormone balance
💊 Inositol guidance
🧬 Androgen support
🌸 Cycle awareness
1 in 10
women of reproductive age have PMOS — most are undiagnosed for years
70%
of women with PMOS have insulin resistance — making nutrition the most powerful tool
5–10%
weight loss can restore ovulation and reduce symptoms in many women with PMOS
Designed for every woman

English & French

Switch instantly between languages. Every meal, workout, tip, and food swap is fully translated.

🇬🇧
English
"Grilled salmon"
150–200g, 3× per week
Omega-3s reduce PMOS inflammation
🇫🇷
Français
« Saumon grillé »
150–200g, 3× par semaine
Les oméga-3 réduisent l'inflammation du SPMOK

Every woman deserves to understand her body

No account. No subscription. No data collected. Just a wellness tool built with love for women with PMOS.

Open Inside Wellness →
100% free · Works offline · Add to home screen on any phone
The story behind IW

Built by a woman with PMOS

Inside Wellness was created by Teefen, a French woman living in the UK who was diagnosed with PMOS and spent years using apps that had no idea what her condition was.

Apps that counted calories but never explained why certain foods spike insulin. Apps that ignored her cycle, her cortisol, her androgens. Apps that weren't built for her.

So she built her own. Inside Wellness is the app she wished existed — bilingual, evidence-based, and designed specifically around the hormonal needs of women with PMOS/SPMOK.

T
Teefen
Founder, Inside Wellness · London, UK 🇬🇧🇫🇷
🌸
Diagnosed with PMOS
Living with PMOS and managing it through nutrition, sleep and lifestyle — the science behind the app is personal.
🇬🇧🇫🇷
Bilingual by design
French woman in the UK — Inside Wellness is built for every woman with PMOS, wherever she is and whatever language she speaks.
💊
Evidence-based
Every food, supplement and workout recommendation is backed by clinical research on PMOS/SPMOK.
Support Inside Wellness

Built with love,
kept free for you

Inside Wellness is completely free and will always be. If it has helped you on your PMOS journey, a coffee keeps the app running and growing for every woman who needs it.

☕ Buy me a coffee

100% optional · Every coffee goes toward new features and keeping Inside Wellness free

Coming soon

Join the premium waitlist

Be the first to know when Inside Wellness Premium launches — with advanced features, personalised meal plans and 1:1 coaching. Free forever plan stays free.

No spam. Just one email when premium launches. Unsubscribe anytime.

Community voices

What women are saying

Real feedback from women managing PMOS with Inside Wellness.

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