F**k Periods.
Heard that before? Yeah, same.
Built for bodies that don't follow the textbook.
Your cycle isn't your enemy, it's your edge.
Get science-backed recommendations in the 3 areas you can actually control: nutrition, exercise and sleep.
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⚡ Instant personalised recommendations
What is HerRhythm?
The evidence-based cycle optimisation platform that turns 70+ peer-reviewed studies into personalised daily actions across nutrition, exercise and sleep — the three pillars of hormonal health you can actually control.
Whether you have regular cycles or PCOS, HerRhythm has a recommendation engine designed for YOUR hormonal reality, not the textbook 28-day cycle that doesn't exist.
Track
Log your cycle data and symptoms
Understand
Learn your unique patterns
Optimise
Get nutrition, exercise and sleep guidance
Example Recommendations from HerRhythm
Nutrition · Ovulatory Phase
Add cruciferous veg (broccoli, cauliflower) to support oestrogen metabolism and prevent dominance
🔬 Evidence: Moderate
Exercise · Luteal Phase
Switch to moderate-intensity strength training. Rising progesterone increases cortisol sensitivity, avoid overtraining
🔬 Evidence: Strong
Nutrition · PCOS High Androgen Zone
Pair carbs with protein and fat to stabilise blood sugar. Spearmint tea 2x daily may help reduce androgens
🔬 Evidence: Moderate
Exercise · Follicular Phase
Try new workouts or increase training volume. Rising oestrogen supports muscle growth and improves pain tolerance
🔬 Evidence: Strong
Nutrition · Menstrual Phase
Prioritise iron-rich foods (red meat, lentils, spinach) with vitamin C for absorption. Blood loss depletes stores
🔬 Evidence: Strong
Exercise · PCOS Insulin-Resistant Zone
HIIT or resistance training 3-4x/week improves insulin sensitivity more than steady cardio for PCOS
🔬 Evidence: Strong
Nutrition · Luteal Phase
Increase magnesium-rich foods (dark chocolate, pumpkin seeds, almonds) to reduce PMS symptoms and cramping
🔬 Evidence: Moderate
Nutrition · PCOS Inflammatory Zone
Anti-inflammatory foods (fatty fish, turmeric, berries) help manage chronic inflammation that worsens PCOS symptoms
🔬 Evidence: Moderate
Nutrition · Ovulatory Phase
Add cruciferous veg (broccoli, cauliflower) to support oestrogen metabolism and prevent dominance
🔬 Evidence: Moderate
Exercise · Luteal Phase
Switch to moderate-intensity strength training. Rising progesterone increases cortisol sensitivity, avoid overtraining
🔬 Evidence: Strong
Nutrition · PCOS High Androgen Zone
Pair carbs with protein and fat to stabilise blood sugar. Spearmint tea 2x daily may help reduce androgens
🔬 Evidence: Moderate
Exercise · Follicular Phase
Try new workouts or increase training volume. Rising oestrogen supports muscle growth and improves pain tolerance
🔬 Evidence: Strong
Peer-Reviewed Studies
Every recommendation links to research with evidence quality ratings
Browse all studies →PCOS Framework
Separate recommendation engine for irregular cycles that works without predictable ovulation
Product Sales
No supplements to push, no commercial incentive. Just honest science translated into daily actions
Why HerRhythm?
The only platform with a separate PCOS framework
Not a 28-day cycle with PCOS tacked on. HerRhythm has a dedicated 4-zone PCOS algorithm that tracks insulin resistance patterns, inflammation cycles, and androgenic phases, because PCOS bodies need fundamentally different guidance.
70+ peer-reviewed studies power every recommendation
Click any recommendation and see the exact research backing it, complete with evidence quality ratings. No vague "science-backed" claims, actual citations you can verify yourself.
Zero product sales means zero conflicts of interest
We don't sell supplements, meal plans, or fitness programmes. HerRhythm recommends magnesium if the research supports it, not because we profit from magnesium sales. Just honest, unbiased science.
Adapted to your diet, goals, and real life constraints
Vegan, gluten-free, training for a marathon, or just trying to survive? Recommendations filter to your dietary preferences, fitness level, and actual lifestyle. Plus actionable recipes, not generic "eat more omega-3s" advice.
Research updates in real time, not stuck in 2019
As new studies emerge, recommendations update automatically. See publication dates, evidence quality ratings, and exactly when guidance changed. No proprietary black-box algorithms, just transparent science.
About HerRhythm
I lost my period.
My GP told me it was "normal" and there was nothing I could do but wait and hope it came back.
Meanwhile, I felt bloated, groggy, irritated, and apparently, that was "normal" too.
Bollocks to that.
I took matters into my own hands.
Two years and a Master's in Health Psychology specialising in women's health from King's College London later, here's what I know:
It's not normal, and it's absolutely not out of your hands.
What changed? Knowledge. I learnt that my cycle wasn't my enemy, it was a superpower I didn't know how to use.
HerRhythm is what I wish I'd had back then.
After a year of researching peer-reviewed studies, speaking to women, and testing recommendations on myself, I built a proper, science-backed tool.
HerRhythm gives you personalised nutrition, exercise, and wellness recommendations for exactly where you are in your cycle. No guessing. No one-size-fits-all. Just evidence-based guidance that works with your body.
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