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Dark leafy greens
Iron + magnesium for blood rebuilding and cramp relief.
Flow Fuel/Free Cycle Nutrition Tool
Eat right for every phase of your cycle.
Tap your current phase to see the foods that best support hormone shifts, energy, mood, and recovery right now.
Selected phase
Menstrual
Days 1-5
Focus
Replenish iron, reduce inflammation, ease cramps.
Your hormones are at their lowest and your body is rebuilding. Warm, iron-rich foods and anti-inflammatory support help restore energy without asking too much of digestion.
How to use it
Rotate through each phase as your cycle changes. Every card calls out the nutrient job that matters most in that window.
Build plates around minerals, omega-3 fats, and soothing drinks while your system recovers from blood loss.
Phase selector
Food recommendations
What to eat in your menstrual phase
🔴Days 1-5
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Salmon / sardines
Omega-3s help calm prostaglandins that drive cramps.
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Dark chocolate (70%+)
Magnesium, antioxidants, and a gentle mood lift.
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Ginger tea
Natural anti-inflammatory support for nausea and pain.
Beets
Iron-rich support for liver detox and blood rebuilding.
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Lentils
Plant iron plus protein to steady low-energy days.
Educational note
These foods are supportive starting points, not rigid rules. Cycle timing varies, so follow the phase that best matches how your body feels.
How it works
A nutrition snapshot you can use in under a minute
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Step 1
Choose your phase
Start with menstrual, follicular, ovulatory, or luteal. The tool updates instantly as you switch.
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Step 2
Learn what your hormones need
Each phase card explains the current nutrition priority so the recommendations feel useful, not random.
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Step 3
Build meals around the right foods
Use the benefit labels to shape snacks, dinners, and grocery lists that match the week you are in.
Next step
Want the full 28-day meal plan when it launches?
The free tool shows what to emphasize in each phase. The waitlist is for the deeper plan with a full month of cycle-synced meals.
No spam. Just one note when the full plan is available.