TOOLS & SKILLS
The Cycle Syncing Coach 🛠️
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.
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.
Create The Project & Drop In The Prompt
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
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.
Connect The Tools That Make It Run Itself
The Project alone is powerful. Connect these and it goes on autopilot. Add each one in Claude under Settings → Connectors.
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.
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.
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.
Set It As A Scheduled Task
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
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.
A prompt is only as strong as its context architecture. Always define: 1) Persona & Authority, 2) Precise Business Objective, 3) Constraints (what NOT to do), and 4) Structured Output Schema (tables, JSON, or step-by-step frameworks). Save your highest-performing prompt chains as reusable team SOPs.