Where you are this week, and what that means for fasting, training and what to eat. Built for a body that runs on a month rather than a day.
Who this isn't for. If you have a history of disordered eating, if fasting has ever felt like control rather than care, or if you're pregnant, breastfeeding, or managing a medical condition — please skip the fasting parts entirely. Nothing here is unreachable through sleep, protein, fibre and movement instead.
And if you're on hormonal birth control, most methods suppress the cycle this is built on. The principles still hold; the week-by-week map doesn't apply to you.
Enter the first day of your last period, or just pick a phase if you'd rather not.
Four signs that fasting isn't serving you right now. Tick any that are true — this changes what the guide tells you, which is the point of asking.
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.
Her four phase cards, unchanged. Day numbers assume a 28-day cycle — count from the first day of bleeding and adjust the proportions rather than forcing the dates.
| Phase | Window | Training | 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 |
Pick what you're dealing with, and find the foods that support you most.
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