Where you are this week, and what that means for fasting, training and what to eat. Developed for women, whose body runs on monthly cycles rather than daily cycles.
Not for you if you have a history of disordered eating, or if you're pregnant or breastfeeding. Hormonal birth control changes this too.
Enter the first day of your last period, or just pick a phase if you'd rather not.
Why fasting, and why the window changes
Fasting works with estrogen and backfires when progesterone needs fuel — which is why the window changes across the month. read more
Hormones are low. Your body is repairing — this is not the week to prove anything.
or no fasting at all
Walking, gentle mobility, stretching. Nothing that needs recovery you don’t have.
Reflection, planning, admin. Don’t schedule the pitch.
Iron-rich, and warm rather than raw.
| Phase | Window | Focus | Principle | |
|---|---|---|---|---|
| Menstrual | 12–13h Days 1–5 | Walking, gentle mobility, stretching. Nothing that needs recovery you don’t have. | Beetroot, Black lentils, Tahini | Rest over restriction |
| Follicular | 16–18h Days 6–13 | Strength, higher intensity, the VO2 session. If you’re going to train hard, train hard now. | Protein at every meal, Fermented foods, Leafy greens | The green light phase |
| Ovulation | 13–15h Days 14–16 | Strength is fine, but watch recovery. Cortisol is already elevated. | Coconut water, Electrolytes, Watermelon | Moderate, not extreme |
| Luteal | 12–13h Days 17–28 | Pilates, light weights, walking. Lower the intensity before your body lowers it for you. | Sweet potato, Rice, Oats | Stability over stress |
Day numbers assume a 28-day cycle. Count from the first day of bleeding.
Pick what you're dealing with, and find the foods that support you most.
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