Days 1-5
Menstrual
Lower intensity, warm meals, iron-aware foods, gentle walking, and simplified skincare.
Cycle Planner
Plan care around the four hormonal phases
Use this guide as a reflective framework for energy, nutrition, movement, and skin care. It is educational and should not replace medical care.
Days 6-13
Follicular
Build strength, plan creative work, use bright produce, and introduce one new routine at a time.
Around ovulation
Ovulatory
Use social energy wisely, warm up thoroughly, and track any mid-cycle pain or migraines.
After ovulation
Luteal
Prioritize protein, fiber, extra sleep margin, barrier support, and calmer movement.
Simple tracking prompts
- Cycle day and bleeding pattern
- Sleep duration and morning energy
- Movement intensity and recovery
- Skin changes, new products, and lesion location
When to seek care
Severe pain, very heavy bleeding, missing periods, sudden acne, hair changes, fainting, or symptoms that disrupt daily life deserve professional evaluation.
Contact support