Most nutrition advice treats your body like it's the same every day. It's not. Your cycle has four phases — and each one is different.
Here's the simplest possible map.
Menstrual (days 1 – 7)
Hormones are at their lowest. Your body is doing real work.
Eat warm and grounding. Bone broth, lentils, dark greens, beets, a square of dark chocolate.
Follicular (days 7 – 14)
Energy climbs. You feel lighter.
Eat fresh and vibrant. Sprouted grains, citrus, herbs, fermented foods. Build momentum.
Ovulatory (days 14 – 17)
You're at your peak.
Eat colorful and antioxidant-rich. Berries, quinoa, salmon, broccoli, leafy greens.
Luteal (days 17 – 28)
Appetite increases. That's normal.
Eat magnesium, good fats, complex carbs. Avocado, fatty fish, sweet potatoes, dark chocolate, nuts.
Cycle syncing isn't a rigid rule. It's a way to stop fighting a body that's giving you signals.
Lune is a wellness app and isn't a substitute for medical advice. For health concerns, consult a healthcare professional.