One date in. A daily system out.
PeriFlow starts with a simple daily plan for eating, moving and rest, then learns from what you log, and keeps working when your cycles don't behave. On your first day it's one screen; the rest opens as you go. Here's the whole loop, start to finish.
Start with one date
Tell PeriFlow when your last period started. Not sure? Skip it — you can adjust any time, and the app settles on the right rhythm as you log. Then pick your diet style (Mediterranean, omnivore, vegetarian, vegan, paleo, keto, or custom) and rate a quick baseline of your main symptoms, so PeriFlow knows what "your normal" looks like.
At the end of setup you're asked about reminders. Say yes and PeriFlow turns on a single daily check-in at 8:00am — one nudge, nothing else. Change the time or switch it off entirely in Settings, any time.
If you already track sleep on your phone or watch, you can connect Apple Health or Health Connect here and PeriFlow fills in your sleep quality each morning, one less thing to log. Your raw sleep data never leaves your device; only the 1–5 rating it works out is saved.
If you're on HRT, you say so here — it changes how everything downstream behaves.
PeriFlow estimates where you are
Each morning PeriFlow makes its best estimate of where you are in your cycle: Rise (the days after your period), Crest (around the middle) or Root (the week or two before your next period). In perimenopause cycles stretch, shorten and skip, so it works from your actual range, handles spotting and 60-day gaps, and never forces your data into a textbook 28-day template. When periods become rare or stop, it stops guessing and leans on your symptoms instead.
You won't see everything at once. Your first day is Home and today's plan; Eat, Fast and Move appear after your first check-in, Cycle and Journal when you come back, and everything is open by your third day at the latest. If you'd rather see it all now, there's a "Show all tabs" option on Home.
Your day adapts
Eat: a daily meal plan for your diet style, with a "why this meal?" explanation for each one, and swaps when something doesn't appeal.
Fast (optional): if fasting is part of your routine, the suggested window follows your cycle: up to 12–16 hours after your period, moderate around mid-cycle, and paused in the week or two before your period, when PeriFlow plans three regular meals instead. Many women find their hunger rises then. If you don't fast, you never have to see it.
Move: two strength sessions a week is the floor in every phase, because strength builds over weeks, not cycles. Your phase and how you're feeling set how hard each session should be.
Log what you feel — in under a minute
If you turned reminders on, this is the part that comes to you: one check-in a day, at a time you choose. You don't have to remember to open the app.
The check-in rates your key symptoms on a simple 1–5 scale — energy, sleep, hot flashes, mood, brain fog, and up to 23 in all. Flow tags keep your cycle record accurate. The journal is there for anything the numbers can't hold, and it pre-fills from your check-in so you're never starting from a blank page.
Your plan adjusts to what you logged
Everything so far adapts your day to your phase. This is where it starts adapting to you.
After about three days of logging, PeriFlow works from your recent averages rather than any single bad day. If something's running high — hot flashes, anxiety, joint pain — or running low, like energy, sleep, or mood, the rest of the app shifts around it:
Your meals reorder. The foods and recipes associated with what you're experiencing move to the top of the list, each marked so you can see why it's there.
Your fasting window shortens. Disrupted sleep or elevated hot flashes bring it down to a gentler window. It only ever shortens — PeriFlow will never push you to fast longer on a week you're struggling.
Your movement softens. Lower-impact options come first and the day's intensity eases back, with a line explaining what prompted it.
And once you've logged about a week, it says so out loud. A card on your dashboard tells you in plain language what it picked up — "this week, your sleep has been disrupted and energy has been low" — so the change is never something that happens behind your back.
The wait is deliberate. One rough Tuesday isn't a pattern, and an app that reacts to it isn't personalising — it's guessing. PeriFlow stays quiet until it has enough to be reasonably sure.
Patterns become visible
This is where daily logging pays off. PeriFlow correlates what you ate, when you fasted, and how you felt — and surfaces the connections as plain-language insights: which foods track with your better days, how your sleep moves across phases, how this cycle compares to your baseline. The "sometimes it works, sometimes it doesn't" mystery often turns out to have an explanation in your own data: your sleep, your meals, your cycle, or something you hadn't thought to connect.
Walk into your GP appointment with data
"I'm fine in week one and a mess in week three" is a hard thing to convey in a ten-minute appointment — and it's exactly the kind of pattern that gets dismissed as stress. PeriFlow generates a clinical-ready export: a formatted report of your symptom trends, cycle history, and logs, with a notes section for the questions you want to ask. Your experience, as evidence.
Many women find this changes the conversation — whether that conversation is about HRT, sleep, or simply being taken seriously.
Common questions
Do I need regular cycles for PeriFlow to work?
No — PeriFlow was built for irregular cycles. It handles cycles that stretch, shorten, and skip, including gaps of 60+ days, without defaulting to a textbook 28-day model. Predictions are based on your range, not a single date.
Does PeriFlow work if I'm on HRT?
Yes. Continuous HRT smooths the hormonal cycle, so PeriFlow switches to steady, symptom-driven guidance. Cyclical HRT keeps a rhythm, so guidance stays phase-aware. PeriFlow works alongside your treatment, never instead of it. More detail in our HRT guide.
Does PeriFlow tell me what to do about my symptoms?
It adapts rather than prescribes. When you log a symptom consistently, PeriFlow reorders your meal and movement suggestions toward what's associated with it, shortens your fasting window, and tells you plainly what it noticed. What it won't do is diagnose you, name a cause, or tell you to take anything — it shows you your own patterns and leaves the decision with you. For anything clinical, the export in step 7 is built to take to your GP.
Is my health data private?
Yes. Encrypted in transit and at rest, stored in the EU (Ireland), never sold or shared with advertisers — and you can delete your account and every trace of your data from inside the app. Full detail in the Privacy Policy.
What's free and what's premium?
Phase tracking, the cycle calendar, the symptom journal, your daily meal plan in every diet style, and your first pattern are always free. A 7-day free trial unlocks meal swaps, the full recipe collection and food guide, every further pattern, and cycle-aware fasting — then a monthly or annual subscription.