Which phase are you in today?
Enter your last period date to align your meals, workout intensity, and cognitive tasks today.
Follicular Phase
FSH prompts follicles to mature and estrogen rises steadily. Mental agility, optimism, and endurance surge. It is your ultimate window for learning new skills, brainstorming, and progressive resistance.
Light, Crisp & Estrogen-Metabolizing
- Cruciferous veggies (broccoli, cauliflower) for estrogen clearance
- Fermented kimchi, sauerkraut & kefir
- Sprouted seeds, zucchini & avocado
- Wild salmon & olive oil
Phase 1 Continuation: 1 tbsp ground Flaxseeds + 1 tbsp raw Pumpkin seeds daily until ovulation.
Cardio & Progressive Overload
- Moderate to high tempo running
- Vinyasa flow yoga & dynamic Pilates
- Progressive strength training
- Dance cardio & spin classes
Your stamina is climbing; challenge your muscles with new movements and personal records.
Hormonal Pitfall to Avoid
Overbooking your schedule because you feel invincible; keep some margin for upcoming phases.
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