Your cycle and menopause
Build a rhythm that takes your changing needs into account. NAVO starts with how you feel: how you sleep, how hunger feels, how training goes and how you recover. Use these observations to shape daily habits that suit you.
Let your meal rhythm adapt
If you feel hungrier or have less energy, make your meals more substantial or add another meal or snack when needed. Include protein, fat and an amount of carbohydrates that matches your activity.
You can keep a clear meal rhythm even when the number or timing of meals changes. The goal is adequate nutrition and enough energy for your day, including when cycle symptoms or life circumstances affect your routine.
Adjust fasting to how you feel
Your fasting rhythm does not need to be the same every day. If your period brings pain, fatigue or weakness, shorten the break between meals or take a break from fasting. The app's fasting timer helps you track the length of your meal breaks, but adjust their duration to how you feel.
Make sure you eat enough, especially when training frequently or intensely. Too little energy relative to your needs can disrupt your menstrual cycle. If your periods become noticeably irregular or stop, contact a healthcare professional.
Move in a way that suits your day
On days when you feel well, you can train as usual. If pain, poor sleep or fatigue affects your energy, reduce the intensity or volume of your session, make it shorter or choose gentler movement.
Learn to recognise your own responses. There is no single training approach based on cycle phases that suits everyone. Your own experiences and recovery from training help you find an approach that works.
Strengthen your everyday foundations during menopause
Keep strength training, adequate nutrition and recovery part of your routine. Strength training supports the maintenance of muscles and bones. Walking and other everyday movement complement it. Pay attention to your protein and calcium intake too.
If night sweats or sleep problems affect your recovery, adjust your training load and make more room for rest. Keep food intake adequate and choose a meal rhythm that supports your energy.
If useful, record a few things that affect your daily life, such as sleep, hunger, energy and recovery from training. Look at your observations over time and change one thing at a time. If symptoms disrupt your daily life, seek support — lifestyle habits do not have to solve everything.
Sources & further reading
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