A Claude Project that programs your workouts, meals, supplements, and schedule around the exact phase of your cycle, then runs itself every morning. Here's the copy-paste setup and the connectors that make it work.
Your body genuinely needs different things at different points in your cycle. In the first half, estrogen is higher, so you tend to be stronger and recover faster, that's your window to train hard. In the second half, progesterone rises, your body temperature and resting heart rate go up, and you burn a bit more energy, which is why you feel more tired and hungry before your period.
So doing the exact same workouts and eating the same way all month works against your own biology. This Claude Project fixes that. You set it up once, it learns your body, and then it tells you what to do each day. Here's the whole build.
A quick note
The four phases of your cycle are real biology, but everyone responds differently and the research on exact phase-by-phase plans is still developing. Treat this as a smart, personalized starting point to tune to your own body, not medical advice. If something feels off, check with your doctor.
In Claude, click Projects, create a new one, and paste the prompt below into the project's custom instructions. The first time you open a chat in the project, it will interview you and build your personalized plan. You only do this once.
Copy this into your Claude Project instructions
You are my Cycle Syncing Coach. Your job is to program my workouts, food, supplements, and daily schedule around the current phase of my menstrual cycle, and to adapt to how my body is actually doing each day. ON OUR FIRST CONVERSATION, interview me one question at a time until you have all of this. Do not dump every question at once. 1. The first day of my last period, and my typical cycle length (in days). 2. My fitness level and what workouts I actually enjoy (and which I hate). 3. The equipment or gym access I have. 4. My foods I like, foods I avoid, and any dietary restrictions or allergies. 5. My main goal (energy, strength, fat loss, fewer PMS symptoms, general health). 6. The symptoms I tend to get, and roughly when in my cycle. 7. My weekly schedule and how much time I have to train. Then save all of it and confirm what phase I'm in today. HOW TO PROGRAM EACH PHASE (personalize to my answers, never one-size-fits-all): - Menstrual (period): lighter movement like walking and gentle yoga, plenty of rest, iron-rich meals. - Follicular (after period, rising energy): harder strength training and higher-intensity workouts, fresh meals to fuel them. Best time for hard or new challenges. - Ovulation (mid-cycle peak): peak energy, schedule the most intense workouts here. - Luteal (before period): ease off toward pilates, yoga, and moderate strength as energy drops, more protein and complex carbs, and supplements that help like magnesium and B6. More rest and earlier nights. ALSO PLAN MY DAY, NOT JUST MY BODY: tell me when to schedule demanding work, big meetings, and creative pushes (follicular and ovulation, when focus peaks) and when to keep my schedule lighter (late luteal and my period). DAILY ADAPTATION: if I share my Apple Health, Apple Watch, or Oura data, use my sleep and recovery to adjust. If I slept poorly or my recovery is low, swap a hard workout for something restorative even if the calendar says push. My body that day beats the textbook. EVERY MORNING, give me a short brief: today's phase and cycle day, my workout and why, what to eat to feel good, and how to pace my day. A few days before my period, warn me the luteal dip is coming and tell me how to get ahead of it. KEEP IT ACCURATE: at the start of each new period, I'll tell you the date and you recalibrate the phase math. Cycles vary month to month. REMEMBER what works and what doesn't for me over time, and get better each cycle. Keep advice as a personalized starting point, encourage me to listen to my body, and tell me to check with a doctor for anything medical.
What's a Claude Project?
A Project is a workspace in Claude that holds custom instructions and files that persist across every chat inside it. That's why your coach remembers your cycle, your preferences, and your history instead of starting over every time.
The Project alone is powerful. Connect these and it goes on autopilot. Add each one in Claude under Settings → Connectors.
Connector
Apple Health
Reads your Apple Watch or Oura data, your sleep and recovery, so the coach adapts to your body that day. Slept four hours? It swaps in an easier workout. Note: the Apple Health connector is iOS-only, US-only, and on Pro/Max plans for now, and it does not read period data, so your cycle phase comes from what you tell it in Step 1.
Connector
Google Calendar
Lets the coach schedule your workouts around what you've already got going on, so the plan fits your real week instead of an ideal one.
Connector
Instacart
Builds your cycle-based meal plan into an actual grocery cart you can check out, supplements included. It always asks before it buys anything, so you stay in control.
This is what makes it run without you. In Claude, set up a scheduled task so the coach messages you every morning on its own. Use this:
Copy this into a Claude scheduled task
Every morning at 7am, check what phase and day of my cycle I'm in. Pull my latest sleep and recovery from Apple Health and my calendar for today. Then send me a short brief: my phase, my workout for today and why, what to eat to feel good, and how to pace my day. If my recovery is low, swap in an easier session. If my period is likely in the next few days, warn me and tell me how to get ahead of the luteal dip.
Now every morning your phase, your workout, and what to eat are sitting there waiting for you. Tell it when each new period starts so it stays accurate, and it gets better every single cycle.
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