The Applied Guides Bundle · The Phase Method

What's included

guide no. 1 · nutrition and fat loss

Cycle-Synced Fat Loss

A practical framework for applying body literacy to food, macros, weight, hunger, and fat loss.

You'll learn how to:

establish a useful calorie and macro baseline
structure a fat-loss phase without expecting every week to feel the same
put scale changes in context before reacting to them
account for changes in hunger, appetite, and water retention
decide when to hold the plan steady and when an adjustment makes sense
build an approach you can keep using after the deficit ends

Explore Cycle-Synced Fat Loss

guide no. 2 · training and recovery

28-Day Training Plan

A cycle-aware framework for strength, cardio, mobility, and recovery.

You'll learn how to:

place harder strength work where it fits best
use progressive overload without forcing progress every week
choose dumbbell weights for different movements
adjust training when sleep, stress, pain, illness, or fatigue matter more than the schedule
use the plan with a regular, irregular, or shifting cycle
make the framework more personal after you've seen your own pattern repeat

Explore the 28-Day Training Plan

Why use them together

You can use either guide on its own.

The bundle is useful when your questions overlap.

Do you ever notice when your workouts suddenly feel harder and you're also hungrier? Or the scale is up after a demanding training week? Maybe you're cutting calories, recovering poorly, and wondering if the answer is less food, more cardio, or just a few days of patience.

Looking at only one piece makes the situation harder to interpret.

The nutrition guide helps you understand what's happening with food, hunger, weight, and the deficit. The training guide helps you understand strength, workload, soreness, energy, and recovery. Together, they give you more context before you decide what needs to change.

You still make separate decisions about food and training. You just no longer pretend those decisions have nothing to do with each other.

How the guides work together

When training capacity is higher

The training plan includes more demanding strength and conditioning work during the higher-capacity parts of the cycle. The fat-loss guide helps you consider if your food intake supports the work you're asking your body to do, instead of treating every increase in hunger as a problem.

When recovery changes

The training plan shows you how to reduce intensity without abandoning movement. The fat-loss guide helps you put changes in appetite, scale weight, and water retention in context before tightening the deficit or adding more work.

When the schedule doesn't match your body

Both guides treat the phase ranges as a starting framework. You’ll compare the common pattern with your own experience, then adjust the timing and decisions around what keeps happening for you.

When life is the bigger factor

Cycle phase isn't the only thing affecting your body. Both guides make room for sleep, stress, illness, travel, pain, food intake, and the rest of your life. The calendar adds context. It doesn't get the final say.

Who the bundle is for

The bundle may be a good fit if you're trying to understand how your nutrition and training affect each other instead of managing them as two unrelated projects.

It's for women who:

track food or want a clearer way to begin
strength train or want a practical home-based plan
notice changes in hunger, weight, energy, strength, or recovery across the month
tend to react to a difficult week before they know what changed
want enough structure to make decisions without following a rigid schedule
are willing to track what happens and make the framework more personal over time

You don't need a perfectly regular twenty-eight-day cycle.

You also don't need to buy both guides just because they exist. The bundle makes sense when you want support with both food and training. If one is the clear priority, start there.

What you'll have

In Cycle-Synced Fat Loss

guidance for finding a realistic starting baseline
calorie and macro setup
fat-loss phase structure
cycle-aware hunger and appetite guidance
help interpreting scale fluctuations
adjustment criteria
maintenance and longer-term planning

In the 28-Day Training Plan

a complete twenty-eight-day training schedule
five training phases
strength, HIIT, walking, mobility, yoga, and rest days
dumbbell weight-selection guidance
progressive-overload instruction
options for missed days and lower-capacity days
guidance for irregular and shifting cycles
a repeatable framework you can personalize

With both. You'll be able to look at food, weight, hunger, training, energy, and recovery together before deciding whether anything needs to change.

A note about the schedule

Both guides begin with a twenty-eight-day example cycle because it gives the framework a clear shape.

Your body may not follow those dates exactly.

Your higher-energy window may arrive later. Your late-luteal symptoms may begin earlier. Your cycle may be longer, shorter, irregular, or changing through perimenopause.

The guides explain how to use the phase structure without treating the numbered days as a prescription.

Start with the framework. Notice where it matches. Move it where it doesn't.

Cycle-Synced Fat Loss + 28-Day Training Plan

Use the nutrition guide to understand food, macros, weight, hunger, and fat loss.

Use the training guide to understand strength, workload, energy, and recovery.

Use them together when the pattern crosses both.

Prefer to begin with one? Explore Cycle-Synced Fat Loss or Explore the 28-Day Training Plan

The Body Literacy Journal is separate

The bundle contains the two applied guides only:

Cycle-Synced Fat Loss
28-Day Training Plan

The Body Literacy Journal isn't included.

The journal is the foundational tracking tool for recording what changes, what repeats, and what you're learning over time. It can be used alongside either guide, but it's purchased separately.

A structured place to stop relying on memory and begin seeing your own pattern.

$19

Explore the Journal

Build something you can keep.

You don't need every part of your body to behave the same way every week before you can make a useful plan.

You need enough structure to begin, enough context to understand what changes, and enough room to adjust what you're doing as you learn.

The bundle gives you the food and training frameworks. What you notice while using them is what makes the method yours.

Get both guides

These guides are for educational purposes only and doesn't provide medical advice, diagnosis, or treatment. Speak with a qualified healthcare professional about symptoms, concerns, or changes in your health.