Sync With Your 4 Cycle Phases
Harness the power of your natural hormonal rhythms. Know what to eat, how to move, and how to conquer cravings across every day of your 28 to 35-day cycle.
Menstrual Phase
Your period initiates a new cycle as progesterone and estrogen hit baseline levels. Your body requires restful rejuvenation and gentle circulation.
Focus on warm, iron-rich and mineral-dense foods (spinach, lentils, bone broth) to replenish iron lost during menses.
Gentle walks, light pelvic stretching, and restorative yoga. Avoid high-intensity cortisol spikes.
Follicular Phase
Estrogen begins its steady ascent as follicles develop. This is your biological peak for cognitive stamina, creativity, and fresh physical vitality.
Complex carbohydrates, vibrant salads, and fermented foods to assist healthy estrogen metabolism.
Cardio boosts, HIIT, and strength building. Take advantage of high stamina and rapid muscle recovery.
Ovulation Phase
A surge in Luteinizing Hormone (LH) triggers egg release. Estrogen and testosterone reach their peak, boosting verbal fluency and social charisma.
Fiber-rich cruciferous vegetables (broccoli, Brussels sprouts) and antioxidants to support liver estrogen clearance.
Peak strength training, running, and dynamic athletic workouts while physical power is at its apex.
Luteal Phase
Progesterone dominates to prepare the endometrial lining. Basal metabolic rate increases by ~100-300 kcal, often triggering insulin dips and cravings.
Magnesium-rich foods (dark chocolate, pumpkin seeds) and healthy fats. Pair carbohydrates with protein to avoid sugar spikes.
Strength sculpting, Pilates, and grounding yoga flows. Keep workouts moderate to avoid adrenal fatigue.
How Yumocare Visualizes Your Cycle Status
As seen on Screen 65 of the mobile application, Yumocare dynamically tracks your current day (e.g. Day 6 of 28 Follicular Phase), projects your upcoming ovulation in 8 days, predicts your next period in 16 days, and summarizes the positive hormonal superpowers you can leverage right now.
Cycle Status Breakdown & Symptoms