Cycle-synced · Evidence-based

Aafia

Body. Skin. Energy. Period health. — Working with the cycle, not against it.

where are you in your cycle?

Follicular phase · Days 6–13

Energy rising. Build phase begins.

Estrogen rises steadily. Energy, mood, and strength all climb. The body recovers faster, builds muscle more efficiently, and feels good doing it. This is the build phase — use it.

Training — 3x this week

Hip thrusts 4×12 — glute priority, the foundation of the physique
Romanian deadlifts 3×10 — hamstrings and glute tie-in
Sumo squats 3×12 — inner thighs and overall leg shape
Lat pulldown + seated cable row — upper back width (creates the waist illusion)
Lateral raises 3×15 — shoulder width, the silhouette shaper
30 min walk on off days

What to eat

Protein at every meal: eggs, chicken, fish, tofu, dhal — aim 1.6–2g per kg body weight
Brown rice or add a roti — carbs fuel the training, don't skip them
Yogurt (curd) daily — fermented, supports estrogen metabolism
Flaxseeds: 1 tbsp on food daily (buy once, lasts weeks)
Sprouted beans if available — estrogen-supporting phytonutrients

Skin — best absorption window

Skin is at its best this week — start any new skincare here
Apply kumkumadi oil or Vitamin C serum every morning
Ubtan mask 2x this week: besan + turmeric + milk, 10 min, rinse off
Deep oil hair treatment mid-week: bhringraj + coconut oil, leave 2 hours