The 4-phase cheat sheet

Your cycle in one page. The weeks are a typical 28-day guide; your own rhythm may differ, and how you feel always comes first.

Menstrual · about days 1 to 5

Rest and refill.

Food
Warm meals, iron-rich foods (lentils, spinach, red meat) with vitamin C.
Training
Walks, mobility, gentle strength if you feel like it.
Work
Review, plan, say no to extras.
You
Early nights, fewer plans.

Follicular · about days 6 to 12

Start something new.

Food
Fresh, light meals; a good week to try new recipes.
Training
Push strength and try new sessions.
Work
New projects, brainstorms, learning.
You
Book the trip, start the habit.

Ovulation · about days 13 to 15

Be seen and heard.

Food
Plenty of vegetables, fiber and water.
Training
Strong sessions; warm up well.
Work
Pitch, negotiate, have the hard talk.
You
Dates, parties, time with people.

Luteal · about days 16 to 28

Finish and focus.

Food
Fuller meals with protein, fiber and slow carbs; a bit more is fine.
Training
Steady strength, adjust to how you feel.
Work
Detail work, wrap-ups, fewer meetings.
You
Cooler bedroom, kinder evenings. Read the full guide.
Want this done for you, every day?Regime turns your real cycle into a daily plan for food, training and work.
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General information, not medical advice. © 2026 Regime Longevity.