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Nutrition plays a vital role in how women feel and perform during their cycle, and adjusting meals to support each phase can make a significant impact in general well-being. During the menstrual phase, iron-rich foods such as spinach and lean meats help replenish depleted nutrients, while foods like warming soups can provide comfort and energy. In the follicular phase, fresh fruits, vegetables, and lean proteins can help improve energy and support muscle recovery, as estrogen levels rise. Additionally, the ovulatory phase is an ideal time for antioxidant-rich foods like berries and cruciferous vegetables to support detoxification and hormonal balance. In the Luteal phase, complex carbs, magnesium-rich meals, and hydration can help to minimize bloating and calm mood swings. These specialized dietary choices help boost energy, emotional balance, and alleviate symptoms throughout the month. Here at Flowfit, our system simplifies this by creating personalized, cycle-synchronized meal plans, ensuring that each user eats satisfying, fulfilling meals with the proper nutrition to support their bodies needs. 

Many women struggle to maintain consistency in their workouts, or find the right routine, because their energy, motivation, and recovery needs vary throughout the month. These changes are not random; they are caused by natural hormonal fluctuations during each phase of the menstrual cycle. For example, during the follicular phase, rising estrogen levels often result in increased energy and strength, making it a great time for weight training or high-intensity workouts. During the luteal phase, however, reduced energy levels and increased exhaustion can make restorative movement, such as yoga or gentle exercise, more effective and manageable. Syncing your workouts with each phase of your cycle can prevent burnout, help avoid injury, and maximize benefits and results. Here at FlowFit, we make this process seamless and effortless by utilizing AI to personalize workout routines and recommendations based on each individual’s cycle and personal goals. Our personalized system allows users to better understand and work with, rather than against, their body, creating a more enjoyable and empowering workout experience.