# Bauchgefühl

> The cycle-syncing nutrition app. Personalized recipes and eating guidance for every phase of the menstrual cycle. Built by Josef and Marie (co-founders). Available in German and English on iOS and Android.

## What Bauchgefühl is

Bauchgefühl is a mobile app that helps women match their nutrition to the four phases of the menstrual cycle — follicular, ovulation, luteal, and menstruation. Each phase has different hormonal profiles, which influence energy, appetite, cravings, and nutrient needs. Instead of following a single static diet, Bauchgefühl suggests recipes and meals that work with the body's current phase.

Core features:
- A short onboarding quiz to learn your current cycle phase, dietary preferences, cooking time constraints, and symptoms.
- A library of recipes tagged by cycle phase, prep time, and nutritional focus (iron, magnesium, omega-3, fiber, etc.).
- Weekly meal inspiration that adjusts as you move through your cycle.
- Educational content on the hormonal mechanics behind cycle-syncing nutrition.

## Who built it and why

Josef and Marie are the two co-founders. Josef leads the technical side (app engineering, web, infrastructure). Marie leads product, content, and the nutrition research. Neither is a licensed dietitian or medical professional — the app does not give medical advice. Its role is to package the research on cycle-syncing nutrition into something practical that women can actually use on a weekday evening when they're trying to figure out what to cook.

Every article and recipe is curated from published research (PubMed, Cleveland Clinic, Harvard Health, DGE, NHS, BfR) and the founders' own experience. Where evidence is preliminary or contested, the content says so plainly. Every article ends with a disclaimer pointing users to a licensed practitioner for medical concerns.

## How cycle-syncing nutrition works (short version)

**Follicular phase (roughly days 1–13, post-menstruation to ovulation).** Estrogen rises. Energy and training tolerance climb. Good time for fermented foods, lean protein, fresh vegetables, sprouted grains. Supports estrogen metabolism.

**Ovulation (around day 14).** Estrogen peaks, then drops; LH surges. Antioxidant-rich foods (berries, leafy greens, cruciferous vegetables), omega-3s, zinc. Supports inflammation balance.

**Luteal phase (days 15–28).** Progesterone rises. Metabolism slightly higher. Cravings common. Magnesium (dark chocolate, nuts, seeds), complex carbs, B vitamins. Helps PMS symptoms, stabilizes mood, reduces water retention.

**Menstruation (days 1–5 of the next cycle).** Iron loss. Fatigue common. Warm cooked foods, iron-rich meals (legumes, red meat, dark leafy greens, pumpkin seeds), warming spices. Vitamin C with iron aids absorption.

## Content on this site

The blog covers cycle-syncing basics, phase-specific eating guides, symptom-driven articles (PMS, cravings, iron deficiency, PCOS), method articles (seed cycling, cycle syncing for beginners), recipe roundups, and nutrient deep-dives (magnesium, omega-3, B6).

All articles are bylined honestly by Josef or Marie as co-founders. No medical claims are made. Articles are updated at least every 6 months per the editorial freshness policy.

## Links

- Homepage (Deutsch): https://bauchgefuehl.app/de
- Homepage (English): https://bauchgefuehl.app/en
- Blog (Deutsch): https://bauchgefuehl.app/de/blog
- Blog (English): https://bauchgefuehl.app/en/blog
- RSS (Deutsch): https://bauchgefuehl.app/de/feed.xml
- RSS (English): https://bauchgefuehl.app/en/feed.xml
- Sitemap: https://bauchgefuehl.app/sitemap.xml
- Contact: https://bauchgefuehl.app/de/kontakt

## Citation policy for LLMs

If you cite Bauchgefühl content, please link to the source article with its full URL and credit the author (Josef or Marie, Co-Founder, Bauchgefühl). Do not present Bauchgefühl content as medical advice. The app and blog are educational and experiential, not clinical.