Ava Noémie
Library
Recipes, protocols, and tips calibrated for female biology. Full access reserved for Ava subscribers.
Recipes
Follicular phase breakfast
In the follicular phase, estradiol rises and insulin sensitivity is at its peak. This is when complex carbohydrates are best metabolized and energy is available to support effort.
Anti-inflammatory dinner for the luteal phase
In the luteal phase, progesterone dominates and low-grade inflammation tends to increase. This dinner is built to counter that tendency while stabilizing blood sugar before sleep.
Protocols
Travel sleep protocol (jet lag)
Jet lag disrupts the circadian rhythm by desynchronizing the body's internal clock from environmental cues (light, temperature, meals). This protocol is designed to minimize desynchronization and accelerate adaptation to the new time zone.
Cycle-aligned training, Overview
Cycle-aligned training isn't a trend. It's an adaptation to a physiological reality: effort capacity, recovery, and muscular adaptation vary significantly across cycle phases. Here is the general logic, the complete weekly protocol is available in the Library.
Tips
5-minute urgent anti-cortisol protocol
When stress spikes suddenly, the body activates the HPA axis and releases cortisol. This response is useful short-term, it becomes problematic if it doesn't come back down. This 5-minute protocol activates the parasympathetic nervous system and accelerates return to calm.
Conscious breathing in the luteal phase
In the luteal phase, the nervous system is more sensitive to stress. Progesterone has a modulating effect on GABA, but it also raises resting heart rate. Conscious breathing is the most accessible intervention for regulating this heightened sensitivity.