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My period started 🌸
Log today as day 1 of your new cycle
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Starting a new cycle
Daya will reset your cycle to day 1 and update all your predictions, food recommendations, training, and sleep insights accordingly.
How are you feeling?
Cramps
Bloating
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Mood low
Back pain
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Tender
Flow
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Log today
Day 19 · Luteal phase
Flow
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Light
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Bloating
Fatigue
Headache
Brain fog
Mood shifts
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Irritable
Sensitive
Insomnia
Tender
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Pain level
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Mood
😔
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😐
Okay
🙂
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Amazing
Notes (optional)
Why these foods?
The science behind what your body needs right now
Luteal Phase · Day 19
Progesterone rising, oestrogen dropping. Your body burns up to 300 extra calories per day preparing for your period. Serotonin drops, dopamine decreases.
Why you crave what you crave
Focus session
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Apple Health
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Workout sessions
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Recovery quality and stress signals in context of your cycle
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Sleep data
Hours and quality — compared against your predicted sleep patterns
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Cycle-aware intelligenceUnderstands how your hormones shape your mood, energy, cravings, and focus — every single day.
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Food & hunger decodedWhy you crave chocolate before your period, what your body is actually asking for, and what helps.
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Phase-matched trainingKnow exactly when to push hard and when rest is the smarter choice — based on your cycle, not a generic plan.
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Brain & mental healthBrain fog, mood shifts, energy spikes and crashes — all explained. All supported.
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Sleep & fatigue predictionKnow your fatigue windows before they hit. Prepare, not just react.
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Cycle day 19 — Luteal phase — next period in 9 days
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Neurodivergent support unlocked
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Food recommendations personalised to your phase
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9:41
Go gentle today
Hey, Sarah
Wednesday · 4 March
Your cycle · tap to track
Day 19 of 28
Luteal Phase
Progesterone rising, oestrogen dropping. Energy and focus may dip — your body is preparing for renewal.
MenstrualFollicularOvulationLuteal
TODAY
Day 19
Motivated. Social. Ready to take on things that felt impossible a week ago.
WHAT'S HAPPENING
Rising oestrogen is boosting dopamine and serotonin simultaneously.
YOUR FOCUS
Schedule hard work. You're at your most persuasive today.
🔴
My period started today
Tap to log day 1 and reset your cycle
→
🔥
7 day streak
You're building something real
🌸
Log today
⏱
Focus 25m
💊
Meds
✏️
Capture
Today's wellness
72
/ 100
Good for day 19
Luteal phase brings natural dips — a score of 72 here reflects genuine resilience.
Hydration
3 / 8
💧 Today
3of 8 glasses
Today's food
Full guide
What to focus on today
Luteal phase · Day 19
Why?
Eat more
Limit
Sleep tonight
Details
🌙
Fatigue window ahead
Days 20–22 typically bring heavier fatigue
Training today
Full plan
Luteal — go easy
Moderate
Yesterday's exertion (Apple Health)
62%
Good level for luteal phase. Your body recovered well overnight.
Today's schedule
Calendar
10
AM
Dr Chen — GP check-in
Telehealth · 30 minutes
2
PM
Walk with Jess
Hyde Park · 45 minutes
6
PM
Dinner with family
Home · 2 hours
How are you feeling?
😔
Low
😐
Okay
🙂
Good
😊
Great
✨
Amazing
Daya insight
"The difficult feelings in this phase are hormonal, not facts. Your inner critic is louder right now — that's chemistry, not truth."
Cycle-aware · Day 19
Next →
9:41
Your body
Know your body
Food
Sleep
Training
Lifestyle
Why am I so hungry?
"Why do I crave chocolate and carbs right before my period and feel like I could eat everything in sight?"
In luteal phase, your body burns up to 300 extra calories per day preparing for your period. Serotonin drops significantly and your brain craves carbohydrates to trigger serotonin production.
The chocolate craving? Magnesium drops before your period — dark chocolate is genuinely high in magnesium. Your body knows exactly what it needs.
🍫 Chocolate = Magnesium
🍞 Carbs = Serotonin
🧂 Salt = Hormonal shift
🥩 Meat = Iron drop
This phase — Luteal
Days 17–28
Stabilise mood · reduce inflammation
Why?
Eat more
Limit
All phases
🔴
Menstrual · Days 1–5
Iron-rich foods (red meat, spinach, lentils), anti-inflammatory (turmeric, ginger), warm nourishing meals. Avoid alcohol and caffeine — both worsen cramping and inflammation significantly.
🌱
Follicular · Days 6–13
Fermented foods for gut health, lean protein, complex carbs for energy. Rising oestrogen means better metabolism — great time to try new foods and eat more adventurously.
⚡
Ovulation · Days 14–16
Light, fresh foods. High fibre to support oestrogen metabolism. Antioxidants (berries, leafy greens). Peak energy window — digestion is optimal and appetite is naturally lighter.
🌙
Luteal · Days 17–28
Magnesium (dark chocolate, nuts, seeds), complex carbs to stabilise serotonin, reduce salt to combat bloating. The alcohol note: even 1–2 drinks amplifies period pain by impairing your liver's ability to clear excess hormones.
You are here
Your sleep this phase
⚠️
Fatigue window: Days 20–22
Predicted from your cycle pattern
What to expect: Progesterone peaks around day 21 and has a sedative effect — deep fatigue for 24–48 hours is normal and temporary. Preparing now makes a real difference.
🛏
Move high-effort commitments away from days 20–22 if you can.
📵
Screens off 60 minutes before bed — progesterone makes you more sensitive to blue light disruption in luteal phase.
🌡
Keep your room cooler than usual — body temperature rises slightly before your period and disrupts sleep architecture.
💊
Magnesium glycinate before bed significantly improves luteal sleep quality. Chamomile or valerian tea also helps.
Follicular insomnia
🌀
Days 6–13
Rising oestrogen can disrupt sleep
Why it happens: Rising oestrogen in follicular phase triggers a cortisol spike in the early hours — waking you between 2–4 AM despite feeling fine during the day.
⏰
Keep a consistent wake time even after poor nights — this anchors your circadian rhythm.
☀️
Get morning sunlight within 30 minutes of waking — suppresses cortisol and resets sleep pressure.
🚫
Avoid naps longer than 20 minutes during this phase.
Sleep by phase
🔴
Menstrual
Sleep often improves once bleeding begins. Pain may disrupt early nights — heat packs and magnesium help significantly. Allow yourself to sleep longer.
🌱
Follicular
Rising oestrogen can cause early morning waking. Most women report their worst insomnia during mid-follicular phase despite high daytime energy. Consistent wake time is key.
⚡
Ovulation
Best sleep quality of your cycle. Sleep is most restorative and efficient here. Use early nights during ovulation — you will feel the difference.
🌙
Luteal
Progesterone increases sleep pressure but reduces quality. Dreams may be vivid and disturbing. Deep fatigue windows are normal. Prioritise early nights in the second half of this phase.
You are here
Apple Health
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Connect Apple Health
Steps, workouts, HRV, sleep — all cycle-aware
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Today's recommendation
Luteal phase · Day 19
Moderate
Yesterday's exertion
62%
Good level for luteal phase. HRV was 42ms — within your normal range. Recovery score: good.
Phase training guide
🔴
Menstrual · Days 1–5
Rest & restore. Yoga, walking, gentle stretching only. Skip the guilt — high intensity during bleeding increases cortisol and prolongs recovery time.
🌱
Follicular · Days 6–13
Ramp up. Best phase for strength training, HIIT, and new challenges. Oestrogen supports muscle recovery. Set new personal bests here.
⚡
Ovulation · Days 14–16
Peak power. Oestrogen peaks — strength, speed, and coordination are at their absolute highest. Personal bests are most likely in this 3-day window.
🌙
Luteal · Days 17–28
Reduce intensity progressively. Early luteal (days 17–20): moderate training fine. Late luteal (days 21–28): prioritise recovery. Forcing HIIT raises cortisol and worsens PMS significantly.
✓ Good choices today. Clean eating and magnesium will noticeably reduce your luteal symptoms. Keep alcohol-free tonight — your period is 9 days away and your liver needs to clear excess progesterone efficiently.
The liver connection
Why this matters
"Your liver processes excess hormones — especially oestrogen and progesterone — at the end of your cycle. When stressed by alcohol or processed food, it clears hormones less efficiently. This is why a big weekend before your period causes dramatically worse cramps. It's not in your head — it's biochemistry."
Hormonal biology
9:41
Your cycle
Track & understand
Luteal Phase
Day 19 of 28 · Next period in 9 days
Day 1Day 19 ←Day 28
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My period started today
Tap to log day 1 and reset your cycle
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Log today
Flow
None
Light
Medium
Heavy
Symptoms
Cramps
Bloating
Fatigue
Brain fog
Mood shifts
Anxiety
Irritable
Insomnia
Low libido
High libido
Tender
Sensitive
Mood
😔
Low
😐
Okay
🙂
Good
😊
Great
✨
Amazing
Phase guide
🔴
Menstrual
Days 1–5
Rest, warmth, slow tasks. Energy is at its lowest — honour that. Heightened sensitivity and emotion are normal and completely valid.
🌱
Follicular
Days 6–13
Rising oestrogen boosts dopamine and serotonin. Best phase for new projects, social energy, creative work, and big decisions.
⚡
Ovulation
Days 14–16
Peak communication, confidence, and libido. Great for difficult conversations, presenting, negotiating, and connection.
19
Luteal
Days 17–28 · You are here
Progesterone rises, dopamine drops. Energy and focus dip. Fuse may be shorter. Sensitivity increases. Go gentle — this is biology, not weakness.
Current phase
9:41
Mind & Tasks
Clear your head
Tasks
Capture
Focus
+
Add a task...
Today
Morning medication
Completed 8:00 AM
Health
Reply to Emma's email
~5 mins · Low effort
Priority
Grocery order
Flexible · anytime
Life
Call mum back
Personal · 10 mins
Personal
Calendar
Open
10
AM
Dr Chen — GP check-in
Telehealth · 30 minutes
2
PM
Walk with Jess
Hyde Park · 45 minutes
Mind capture
Task
Thought
Worry
Idea
Captured
Need to look into switching phone plans
9:15 AM · Task
Why do I feel so much worse the week before my period?
8:42 AM · Thought
🧘♀️
Body doubling
Focus alongside Daya — science-backed
Working alongside someone helps you stay on task
Duration
⚡ 15 min
🎯 25 min
🔥 45 min
💪 60 min
Focus tip · Luteal
"Shorter sessions work better right now — 15–25 mins max. Reward yourself between each one. Dopamine is lower in luteal phase so you need to manufacture it deliberately."
9:41
Calendar
Your schedule
March 2026
M
T
W
T
F
S
S
Today
Period
Predicted
Event
Upcoming
+ Add
4
Mar
Dr Chen — GP check-in
10:00 AM · Telehealth
7
Mar
Therapy session
11:00 AM · In person
13
Mar
Period start predicted 🌸
Based on your cycle data
14
Mar
Dentist appointment
9:30 AM · CBD clinic
18
Mar
Follicular phase starts 🌱
Your best window for high-stakes work
Cycle-aware scheduling
"Your follicular phase starts around March 18 — that's your best window for high-stakes meetings, presentations, or anything requiring your A-game."
Personalised to your cycle
🌸
Daya
● Online · cycle-aware
Luteal · Day 19
🌸
Hey Sarah 🌸 I'm here. You're on day 19 — luteal phase — so if things feel heavier or more intense than usual, that's real and that's hormonal.