Kira, known as @kiraflows on Instagram & TikTok, is a health coach and trainer. She shares content on healthy eating, stress management and cycle-based living - directly and transparently inspired by her experiences.
We spoke to Kira - about her path back to her own body, why she now eats according to her cycle and how every woman can learn to understand her body better. A conversation about real experiences, not an ideal. And about a diet that takes your individual needs into account.
Kira's turning point: "I no longer had a period - and that was my wake-up call."
"Due to a lot of sport and too little energy intake, I slipped into a hormonal imbalance - my period didn't come for years. That was the moment when I asked myself: "What do I actually need?"
What she discovered was more than just a solution - it was a new approach to her own body. And the key was: nutrition in harmony with the cycle.
What is cycle-based nutrition?
"For me, it means aligning my diet with my hormonal rhythm rather than following fixed dietary rules."
A woman's cycle has four phases - follicular phase, ovulation, luteal phase and menstruation - each of which brings with it different physical and emotional needs.
Cycle-oriented nutrition can be an individual way to deal more consciously with your own body.
Kira's favorites by cycle phase
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Follicular phase → light bowls, fresh vegetables, smoothies
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Ovulation → protein-rich & stabilizing (tempeh, pulses, eggs)
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Luteal phase → warm & filling (oven vegetables, oats with cinnamon)
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Menstruation → Iron-rich foods & supplements (beet, spinach, dark chocolate, soups)
Everyday life & nutrition - does it work under stress?
"Yes - but not perfectly. I work with Meal Prep, listen to body signals and am okay with it if it doesn't work out."
Cycle-appropriate eating is not a 100 percent concept, but a flexible approach that works even on full days. With frozen soups, supplies and self-compassion.
Kira's tips for getting started
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Start with a cycle diary: how do you feel, what do you eat?
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Observe patterns instead of changing everything immediately.
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Cycle-oriented nutrition is not a diet, but a tool for more connection with yourself.
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Don't compare yourself. Your cycle is unique - and that's what counts.
Common misconceptions about cycle-based nutrition
❌ "I have to stick strictly to a plan."
❌ "Only women with a regular cycle benefit."
✅ Fact: Even with irregular cycle or in the perimenopause can cycle-based nutrition can help to improve physical well-being.
At home in the body - what does that actually mean?
"It means not only accepting myself when I perform - but always accompanying me lovingly. The cycle is not a disruptive factor. It is a gift. And every day I learn to live with it in flow."
Conclusion
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Cycle-based nutrition is an everyday way to achieve more balance.
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You don't need a "perfect" realization, but a connection to yourself.
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HER ONE accompanies you - with knowledge that strengthens you and products that are geared towards your life.
