The wisdom within
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Science-backed, cycle-aligned wellness for women. Track every phase, understand what your body wants each day, and get personalized guidance for energy, sleep, mood, and movement — through every stage of life.
Most wellness advice treats every day the same. Your body doesn't. Renavia is the daily companion that adapts to where you are in your cycle — so you finally understand why you feel how you feel, and what to do about it.
See every phase of your cycle at a glance. Know exactly where you are today, what's coming next, and how to plan around your body's natural rhythm.
Log energy, mood, symptoms, supplements, food, sleep, and vitals in under two minutes. Track both what's bothering you AND what's working.
See patterns emerge across cycles. Learn what supplements help YOU, which movements match your energy, and what triggers PMS symptoms.
Get science-based recommendations for supplements, movement, nutrition, and rest — tailored to whichever phase you're in right now.
Cycling, perimenopause, postmenopause — Renavia adapts to where you are in life, not just where you are this month.
Every recommendation is grounded in peer-reviewed studies. We tell you what the science actually says — and when it's uncertain.
Real change comes from paying attention. Renavia makes daily tracking so easy — and so useful — you'll actually keep doing it.
Open the app — see today's phase, energy forecast, and what your body wants. Take your BBT, log sleep quality, decide how to move.
Feeling amazing? Log it. Headache creeping in? Log it. Tried a new supplement? Log it. Two-tap chips make it fast.
Rate energy, mood, comfort. Note what you ate, what you took, how you feel overall. Watch the patterns emerge over weeks.
After 2–3 cycles, you'll see exactly which foods drain you, which movements energize you, and which supplements are actually working. This is your data — no more guessing.
Your hormones don't malfunction — they shift. Renavia helps you move with each phase for steady energy, strength, and clarity across every month, and every stage of your life.
Hormones are at their lowest. Your body calls for rest, warmth, and mineral replenishment. Honor this as a reset, not a weakness.
Estrogen begins its rise. Energy slowly returns. This is the perfect time to re-engage with goals, creativity, and light training.
Peak estrogen is approaching. Strength, focus, and drive are elevated. This is when your body is most primed to be challenged.
Estrogen peaks and LH surges. You are at your most energetic, communicative, and physically capable. Make your biggest moves here.
Progesterone rises to support the body. Energy is still available but ask for stability. Focus on consistent, nourishing movement.
Hormones begin to fall. The nervous system becomes more sensitive. This phase responds beautifully to gentleness, boundaries, and deep rest.
Renavia was built on a promise: we will not tell you what you can't do. We give you the science, the context, and the community to do everything more intelligently — and to feel deeply at home in your own body.
These Latin roots form the wisdom within — the ancient understanding that every woman carries about her own body's rhythms. Every cycle is a rebirth. Every phase, every life stage, holds knowledge older than the modern wellness industry. Renavia doesn't try to fix you. It helps you remember what you already know.
Enter your email and we'll send you the complete Renavia Phase-by-Phase Wellness Guide — supplements, movement, and daily rhythms for every phase of your cycle. A gentle first step toward living in your body's own time.
Join the women who've stopped fighting their bodies — and started working with them. Set up your free account in under two minutes.
The menstrual cycle is a beautifully designed rhythm — four hormones (estrogen, progesterone, LH, FSH) shifting through six distinct phases, each creating its own physiological weather. When you learn to recognize what phase you are in, everything becomes easier: how you train, how you eat, how you rest, how you show up. This is the Renavia approach.
The uterus sheds its lining as estrogen and progesterone reach their lowest point. Prostaglandins (PGE2, PGF2α) rise, driving uterine contractions and cramping. The ovaries begin recruiting a new cohort of follicles for the next cycle. FSH begins its rise to stimulate follicle growth.
Focus on anti-inflammatory support (omega-3s, ginger, curcumin), mineral replenishment (magnesium, electrolytes), and reducing prostaglandin activity. Movement should be gentle. Heat therapy is highly effective. This is one of the most evidence-supported phases for targeted supplementation.
FSH stimulates multiple follicles to grow. Estrogen begins rising as follicles mature. The uterine lining starts rebuilding (proliferative phase begins). Energy gradually returns. Insulin sensitivity improves and neuroplasticity increases — the brain is more receptive to learning new skills.
Support estrogen metabolism with B-complex vitamins and DIM or broccoli sprout extract. Creatine is especially beneficial here for both strength and cognitive performance. Gradually increase training intensity. Cold exposure and learning new skills are well-timed biohacks during this window.
Estrogen reaches its pre-ovulatory peak. One dominant follicle is selected while others regress. The uterine lining thickens rapidly under estrogen's influence. LH begins its steady climb toward the ovulatory surge. Neuromuscular coordination and recovery capacity are high.
Push training intensity. Use performance-supporting supplements like beetroot extract and cordyceps for training output. Collagen peptides support connective tissue as load increases. This window is ideal for progressive overload and competitive goals.
The LH surge triggers final egg maturation and follicle rupture — ovulation. The released egg survives 12–24 hours. The empty follicle transforms into the corpus luteum, which begins secreting progesterone. Estrogen dips briefly after ovulation. Testosterone is subtly elevated, supporting libido and confidence.
This is your performance peak — schedule your most demanding workouts, presentations, or social commitments here. Zinc supports ovulation and immune function. Vitamin C supports post-ovulatory progesterone synthesis. Warm up thoroughly — there is a modest increase in injury risk linked to peak estrogen.
The corpus luteum actively secretes progesterone, which dominates this phase. The uterus switches to secretory mode — glands mature and the lining becomes receptive to potential implantation. Core body temperature rises slightly. Blood sugar regulation becomes more sensitive and insulin tolerance shifts.
Prioritize blood sugar stability with complex carbohydrates and protein. Vitamin B6 (P5P form) supports progesterone synthesis and serotonin production. Vitex (chasteberry) has systematic review evidence for luteal phase support. Wind down training intensity. Prioritize sleep quality.
Without pregnancy, the corpus luteum regresses and progesterone and estrogen fall — sometimes sharply. This hormonal withdrawal sets up endometrial breakdown. FSH begins its rise for the next cycle. Research suggests PMS/PMDD symptoms are linked to sensitivity to these hormonal fluctuations, not simply "high" or "low" hormone levels.
Calcium supplementation has strong RCT-based evidence for reducing PMS symptom severity. Magnesium, omega-3s, and inositol address mood and blood sugar. 5-HTP or L-tryptophan supports serotonin as the nervous system becomes more sensitive. Gentle movement, blood sugar control, and avoiding alcohol are the most impactful lifestyle strategies.
Every guide is tied to specific phases, specific hormones, and specific peer-reviewed evidence. Free during beta, forever valuable.
All 6 phases mapped with hormones, symptoms, supplements, movement, and diet protocols. Science-referenced with clinical evidence notes.
Daily tracking pages for energy, mood, sleep, symptoms, and training. Phase reference chart, daily logs, and monthly reflection prompts.
Every supplement, its evidence level (A/B/C), exact dose from clinical studies, best timing, best form, and safety notes — by phase.
A complete 4-week day-by-day training template with phase-specific intensity, RPE guides, and adaptation advice for all fitness levels.
All four digital guides together: Complete Cycle Guide, Monthly Journal, Supplement Guide, and Training Plan. Everything to get started.
Free printable cheat sheet from the Complete Cycle Guide — all 6 phases with key hormones, top supplements, and movement guidance.
We are formulating our phase-based supplement line with full ingredient transparency and evidence grading. Be the first to know.
Curated essentials for cycle-aligned living — from precision thermometers to phase-specific supplements, teas, and comfort tools. Every product here is one we researched, evaluated, or use ourselves.
As an Amazon Associate, Renavia earns a small commission from qualifying Amazon purchases — at no extra cost to you. Some direct-brand links (Anima Mundi, Mountain Rose Herbs, Winter Sun Trading) are provided without affiliate arrangements as we work to establish those partnerships. Everything here is a product we would use ourselves.
BBT tracking is one of the most accurate ways to confirm ovulation. Regular thermometers can't measure the tiny 0.4°F shift — you need a dedicated BBT thermometer with 0.01°F precision.
Bluetooth-enabled BBT thermometer that syncs to a companion app. 60-second reading, backlit display, quiet beep for early mornings. Accurate to 0.01°F.
Shop on Amazon →Simple, reliable, no-frills basal thermometer. Two-decimal precision. Great starter option if you don't want app connectivity. Memory recalls last reading.
Shop on Amazon →Wearable armband that measures BBT overnight — no morning routine needed. Best for irregular sleepers, shift workers, or anyone whose wake time varies. Syncs via app.
Shop Tempdrop →We only recommend supplements from brands with third-party testing, transparent sourcing, and clean formulations. Always consult a healthcare provider before starting new supplements, especially if you take medications or are pregnant/breastfeeding.
USDA Organic, vegan liquid multivitamin. Highly absorbable for anyone with gut issues or difficulty swallowing pills. Includes methylated B vitamins, D3, and organic whole-food nutrients.
Shop on Amazon →Plant-based liquid iron with vitamin C for absorption. Gentle on the stomach — no constipation like traditional iron pills. Ideal for replenishing after heavy flow.
Shop on Amazon →Calcium, magnesium, zinc, and boron in a bedtime formula. Supports deep sleep and muscle recovery during the luteal phase when magnesium demand peaks.
Shop on Amazon →Sublingual spray for D3 (5000 IU) and K2 (100mcg MK-7). D3 supports mood, immune function, and hormone balance. K2 directs calcium to bones instead of arteries.
Shop on Amazon →Six strains including Lactobacillus rhamnosus and reuteri — evidence-based for vaginal and urinary tract health. Includes prebiotic and cranberry extract. Third-party tested.
Shop on Amazon →1300mg KSM-66 ashwagandha — the most-studied form. Supports cortisol regulation, stress resilience, and sleep. Especially helpful in the luteal phase when stress sensitivity peaks.
Shop on Amazon →18 essential enzymes including protease, amylase, and lipase. Supports nutrient absorption from the food and supplements you're already taking. Includes ginger for GI comfort.
Shop on Amazon →Whole-food green superfood powder — nutrient-dense alkaline greens, algaes, sea vegetables, and grasses. Nothing synthetic. Add to smoothies or water for daily mineral support.
Shop on Amazon →Broken cell-wall chlorella tablets — supports natural detox pathways, heavy metal binding, and cellular renewal. Especially valuable if you're focused on gentle detoxification.
Shop on Amazon →Whole-food iron formula for people who don't tolerate synthetic iron. Made from herbs like yellow dock and nettle. Slower-acting but very gentle — ideal for daily maintenance.
Shop on Amazon →Tinctures deliver herbs in a fast-absorbing liquid form. Take under the tongue or in water. These brands are widely respected in the herbalist community for organic sourcing, wildcrafted quality, and clean extraction methods.
Traditional adaptogen and nervine tincture blend — Ashwagandha, Reishi, Tulsi, Lemon Balm, and more. Supports mood, emotional resilience, and nervous system balance across the cycle.
Shop Anima Mundi →Traditional womb-supporting herbs including Vitex, Red Raspberry Leaf, and Damiana. Formulated to support cycle regularity and reproductive vitality. Take daily throughout the cycle.
Shop Anima Mundi →Antioxidant-rich rose petal and hibiscus elixir. Supports skin radiance, collagen, and circulation. Add to sparkling water or tea. Beautiful adaptogenic ritual.
Shop Anima Mundi →Certified organic Vitex berry tincture. The most-studied herb for progesterone support and cycle regularity. Traditional use spans thousands of years. Take daily for at least 3 cycles to see effects.
Shop on Amazon →Traditional formula: Vitex, Wild Yam, Motherwort, Dong Quai, Black Cohosh. Broad-spectrum support for menstrual health. Certified organic and sustainably wildcrafted.
Shop on Amazon →Vitex, Black Cohosh, Oats, and Dandelion in liquid Phyto-Cap form. Clinically-studied for PMS symptom support — mood, breast tenderness, and irritability. Meets USP monograph standards.
Shop on Amazon →Warm herbal teas are one of the oldest tools for cycle support — raspberry leaf for uterine tone, nettle for minerals, ginger for pain, chamomile for calm. These small-batch, family-owned herb companies source organically and support fair trade.
The classic "womb tonic" tea. Rich in minerals and traditionally used to tone the uterus. Steep 1 tbsp per cup for 10+ minutes. Nutty, earthy flavor. Certified organic, family-owned since 1987.
Shop Mountain Rose →Nature's mineral multivitamin — rich in iron, calcium, magnesium, and vitamin K. Traditional support during and after menstruation. Bright grassy flavor, great blended with raspberry leaf.
Shop Mountain Rose →Cut and sifted organic ginger root — makes strong warming tea for cramp relief. RCT evidence supports ginger for menstrual pain comparable to NSAIDs. Also great for nausea.
Shop Mountain Rose →Whole organic Vitex berries — grind fresh for tea or infusion. Traditional herb for cycle regularity and progesterone support. Milder than the tincture; take daily for best effect.
Shop Mountain Rose →Family-owned Flagstaff, AZ herb apothecary since 1976. Wildcrafted southwestern herb blends — chaparral, cota (Navajo tea), yerba santa. Traditional plant medicine of the American Southwest.
Shop Winter Sun →Warming blend of cardamom, cinnamon, ginger, black pepper, cloves, and organic Assam black tea. Deeply grounding in the luteal and menstrual phases when warm, spiced drinks feel best.
Shop Mountain Rose →Heat is one of the most reliable evidence-based comfort measures for menstrual cramps. These are our favorites for different situations.
Fast heating, 4 heat settings, moist/dry option. Large enough for full lower back or abdomen coverage. Auto-off for safety.
Shop on Amazon →Air-activated heat wraps that stick discreetly under clothes. 8 hours of continuous low-level heat. Ideal for work days or travel.
Shop on Amazon →Herbal-filled microwavable heating pad. Chemical-free, reusable, retains heat for 20+ minutes. Cotton cover for gentle skin contact.
Shop on Amazon →Wearable TENS device specifically for menstrual pain. FDA-cleared. Clinical study showed significant pain reduction in 84% of users.
Shop Livia →Lavender-scented, weighted, microwavable. The gentle weight adds sensory comfort — like being held. Perfect for period naps.
Shop on Amazon →Cotton weighted blanket for anxiety and sleep during late luteal phase. Breathable, machine-washable, hand-knit design.
Shop Bearaby →The best cycle tracking combines digital tools (Renavia's journal) with physical rituals. These help you slow down and notice.
For deeper reflection than a phone app allows. Analog cycle journaling has a different quality — slower, more honest.
Shop on Amazon →If BBT feels overwhelming or you're actively trying to conceive, ovulation predictor kits are more concrete. Pairs well with BBT for confirmation.
Shop on Amazon →Bulk ovulation strips (50-count) for daily testing during your fertile window. Cost-effective if using long-term.
Shop on Amazon →Self-care isn't luxury — it's how you honor your body's rhythms. These are the tools we reach for when we need warmth, softness, or a moment of pause.
Rosehip, Sea Buckthorn, and adaptogenic herbs. Nourishing for luteal-phase skin sensitivity and dryness. Beautiful bedtime ritual — apply after cleansing, breathe in the aromatic herbs.
Shop Anima Mundi →Steam-distilled organic lavender from Bulgaria. Calming, sleep-supporting, and gentle enough for direct application. Add a few drops to a warm bath or diffuser during the luteal phase.
Shop Mountain Rose →Traditionally the "queen of oils" — supportive for hormonal balance, mood, and skin. Precious and potent. A few drops in almond oil for a beautiful body ritual.
Shop Mountain Rose →Bulk epsom salt (magnesium sulfate) plus dried rose petals, calendula, or chamomile. Make your own herbal bath soak. Deep muscle relief for cramps and tension.
Shop Mountain Rose →Reishi, Cordyceps, Chaga, and warming spices — a beautiful morning ritual without the caffeine crash. Especially grounding during the luteal and menstrual phases.
Shop Anima Mundi →For those who prefer paper — dedicated cycle journals with prompts for symptoms, mood, dreams, and reflections. Complements the Renavia app for double tracking or paper-only ritual.
Shop on Amazon →In 2027, we're launching Renavia's own phase-specific supplements: REST, REFRESH, GROW, CONNECT, NURTURE, and RESTORE — one for each phase of your cycle. Formulated with the same evidence-based approach behind everything we do.
Renavia was created from a simple observation: women are taught to live, work, and train the same way every single day — despite having a physiology that changes meaningfully across the month. We set out to change that, one evidence-grounded recommendation at a time.
Renavia comes from two Latin words: renatus, meaning reborn, and avia, meaning grandmother — the wise elder woman.
Together they mean the wisdom within — the ancient knowing that every woman carries about her own rhythms.
Because every month, in every phase, in every stage of life, your body offers you a rebirth. Renavia is what happens when you learn to listen.
Every recommendation in the Renavia system begins in peer-reviewed research. We grade each ingredient and protocol by strength of evidence — systematic reviews and meta-analyses carry the most weight, followed by high-quality RCTs, then mechanistic and observational data.
The highest signal. When multiple high-quality studies point the same direction, we can speak with more confidence. Calcium for PMS, ginger for dysmenorrhea, magnesium for cramps — these are well-supported.
Some ingredients have promising early evidence but limited human trials. We name this clearly and avoid overpromising. Our customers deserve to know the difference between "strong evidence" and "emerging evidence."
Cycle research often shows wide individual variation. Average group effects don't always match personal experience. That's why tracking your own patterns — not just following a protocol — is central to this system.
We cite real research. We acknowledge what isn't yet proven. We don't dress up tradition as clinical evidence.
Ingredient labels show real dosages. Marketing language won't make claims the science doesn't support.
We give women context to make their own choices — not rules to follow or fears to manage.
Recommendations fit actual schedules. Perfect compliance isn't the goal. Consistent, educated choices are.
We never suggest women are "limited" during any phase. We offer options, not ceilings.
Quick fixes earn short attention. We're building a decades-long relationship with women's health.
"Your body is not the same every day of the month — and it was never supposed to be. The rhythm is not a flaw to be corrected. It is a design to be understood."
Renavia is a general wellness product as defined by the U.S. Food and Drug Administration's General Wellness Policy for Low Risk Devices (revised January 2026). Renavia is intended solely to help users maintain or encourage a healthy lifestyle and to support general wellness through:
Renavia does not require, and has not sought or received, clearance or approval by the FDA as a medical device, contraceptive, or diagnostic tool.
Renavia is NOT any of the following:
Using this website, creating an account, using any Renavia feature, receiving emails or notifications from Renavia, or engaging with our content does not create a doctor-patient, therapist-patient, dietitian-client, or any other professional healthcare relationship between you and Renavia, its owners, employees, contractors, or contributors. Renavia is not licensed to practice medicine, nursing, psychology, nutrition counseling, or any regulated health profession in any state or jurisdiction, and does not attempt to do so.
Renavia may present content, suggestions, phase-specific insights, supplement information, movement ideas, or dietary suggestions that appear tailored to information you provide (such as your cycle phase, life stage, symptoms, or preferences). This personalization is educational content selection, not medical advice. Renavia does not evaluate your medical history, laboratory results, physical examination, medications, contraindications, or clinical context. Only a qualified healthcare provider can do that.
The same information may be appropriate for some individuals and inappropriate for others based on factors Renavia cannot know or assess. If content shown to you seems inconsistent with guidance from your healthcare provider, defer to your provider.
Menstrual cycles, ovulation, fertile windows, and menopausal transitions are influenced by many factors including stress, illness, medications, sleep, travel, exercise, nutrition, breastfeeding, hormonal contraception, and individual variation. Any prediction, estimate, or phase indication provided by Renavia is:
Any information about dietary supplements provided by Renavia (in articles, suggestions, notifications, the Shop page, affiliate content, or elsewhere) has not been evaluated by the U.S. Food and Drug Administration. Statements about supplements are not intended to diagnose, treat, cure, or prevent any disease.
Dietary supplements can interact with prescription medications, over-the-counter drugs, other supplements, food, alcohol, and medical conditions. Supplements are not appropriate for all users and can cause harm. Talk to your healthcare provider or pharmacist before starting, stopping, or changing any supplement, especially if you are pregnant, breastfeeding, trying to conceive, taking prescription medications, managing any diagnosed condition, or under the care of a healthcare provider. Renavia is not a pharmacist and does not evaluate drug-supplement, supplement-supplement, or supplement-condition interactions.
Renavia collects and displays information about menstruation, fertility, cycle patterns, and reproductive health. This information is sensitive.
Renavia may prompt tracking of mood, energy, and emotional patterns. This is not a substitute for mental health care.
Renavia is not an emergency service. If you may be experiencing a medical emergency — including severe pain, chest pain, difficulty breathing, severe bleeding, signs of stroke, loss of consciousness, thoughts of harming yourself or others, severe pregnancy complications, or any life-threatening condition — call 911 (US) or your local emergency number immediately. Do not consult Renavia, look up symptoms in the app, or delay seeking care.
We make reasonable efforts to base our content on peer-reviewed research and current scientific understanding. However:
Where evidence for a claim is limited, preliminary, or contested, we make reasonable efforts to note this in the relevant content — but no such notation is a substitute for clinical judgment.
No lifestyle intervention, tracking practice, supplement, movement routine, dietary pattern, or wellness practice produces the same result in every person. Your genetics, health history, current medications, environment, stress level, sleep, other conditions, and countless individual factors influence how you respond to any intervention. Renavia cannot promise or predict specific outcomes for you personally.
You acknowledge and agree that you use Renavia — including the website, app, tracking features, content, notifications, and any related communication — at your own risk. Renavia and its owners, operators, contractors, employees, and affiliates disclaim, to the fullest extent permitted by applicable law, any and all liability for adverse outcomes, injuries, illnesses, damages, or losses resulting from your use of, or reliance on, Renavia or any information it provides.
Renavia may link to third-party websites, products, or services, including through our Shop page and affiliate programs (such as Amazon Associates). Inclusion of any third-party reference is not an endorsement of medical efficacy or safety. We are not responsible for the accuracy, safety, quality, or availability of third-party products or content. Third-party products and services are governed by the third party's own terms and policies.
If you enable notifications, emails, or SMS messages from Renavia (such as daily wellness reminders, phase-specific tips, or supplement suggestions), the same disclaimers apply. Content delivered via notification is general educational content, not medical advice, not personalized to your medical situation, and not a directive to take any specific action. You may opt out of these communications at any time.
If anything you read, receive, or track in Renavia appears inconsistent with guidance you have received from your own qualified healthcare provider, follow your provider's guidance. Renavia does not know your medical history, current medications, laboratory results, examination findings, or clinical context. Your provider does.
Renavia is not intended to provide legal, financial, insurance, or benefits advice. If you have questions about medical insurance, benefits coverage, legal rights related to reproductive healthcare, or similar matters, consult a qualified attorney or benefits professional.
We may update this Medical Disclaimer to reflect changes in our content, services, applicable regulations, or best practices. When we make material changes, we will update the "Last Updated" date at the top of this page and, where appropriate, notify active users. Continued use of Renavia after updates constitutes acceptance of the current version.
Questions about this disclaimer? Email admin@renaviawellness.com or reach us via the Contact page.
This Medical Disclaimer is designed to reflect current best practices for consumer wellness products in the United States, including alignment with the FDA's 2026 General Wellness Policy for Low Risk Devices and FTC guidance on health claims. It has been prepared in good faith and is intended to be reviewed by a licensed attorney familiar with health tech, FTC advertising rules, and applicable state and federal health data laws prior to full public launch.
Renavia Wellness ("Renavia," "we," "us," "our") is a wellness education platform providing cycle-aligned wellness content, tracking tools, and personalized guidance for women's health.
Renavia is operated by Renavia Wellness LLC (registration pending, expected within 30 days of launch), Colorado, United States. Currently operated as a sole proprietorship by Jack Flaccus during the interim period. Contact: admin@renaviawellness.com
Renavia is a wellness education platform. We are not healthcare providers. We do not diagnose, treat, cure, or prevent any disease. Nothing in this Service constitutes medical advice.
This Privacy Policy applies to all users of renaviawellness.com and any Renavia-branded app (collectively, the "Service"). By using the Service, you agree to this Privacy Policy.
Age requirement: You must be 18 years or older to use Renavia. We do not knowingly collect information from anyone under 18. If we learn we have collected data from a person under 18, we will delete it immediately.
Geographic scope: Renavia is currently offered only to users in the United States. If you access the Service from outside the U.S., you do so at your own initiative and are responsible for compliance with local laws.
We use your information only for these purposes:
We do NOT use your information for advertising or ad targeting, selling to data brokers, or sharing with insurers, employers, or law enforcement (except as required by valid legal process).
We never sell your personal information. Period.
We share your information only with these categories of parties:
Each of these providers has their own privacy practices. We chose them for their security posture and privacy commitments. We do not authorize them to use your data for their own purposes.
We may disclose your information if required by valid legal process (subpoena, court order, etc.), or to protect the rights, safety, or property of Renavia, our users, or others. We will notify you of any such disclosure unless legally prohibited from doing so.
Given the sensitive nature of reproductive health data, we commit to challenging overbroad legal requests and publishing an annual transparency report about government data requests we receive.
If Renavia is acquired or merged with another company, your information may be transferred as part of that transaction. Any acquirer would be bound by this Privacy Policy or a policy at least as protective. We will notify you at least 30 days before any transfer takes effect and offer you the option to delete your data before the transfer.
Any other sharing requires your explicit, opt-in consent for the specific use.
No security is perfect. If we ever experience a data breach affecting your information, we will notify you within 60 days as required by the FTC's Health Breach Notification Rule.
You can view all your account information and journal entries within the app anytime. Upon written request to admin@renaviawellness.com, we'll provide a downloadable copy of your data within 30 days.
You can update your profile, cycle information, and journal entries anytime through the app.
You can delete your account and all associated data anytime.
Upon a deletion request, we will:
We do not retain data for research purposes after deletion. Delete means delete.
If you opt in to marketing emails, you can opt out anytime by clicking "unsubscribe" in any marketing email or emailing us. This does not affect transactional emails.
Because we never sell or share your information for advertising, there is no need to opt out. But you have the right regardless — email us at admin@renaviawellness.com to formally register your preference.
If you believe your rights have been violated, email us first at admin@renaviawellness.com. You may also file a complaint with the U.S. Federal Trade Commission at reportfraud.ftc.gov.
Renavia collects information about menstrual cycles, fertility patterns, pregnancy status, and related reproductive health topics. Following the June 2022 Dobbs decision, we recognize that reproductive health data faces unique risks. We make the following specific, binding commitments:
We do not sell, rent, license, trade, or share any reproductive health information — including menstrual dates, fertility markers, pregnancy status, symptoms, or cycle patterns — with advertisers, data brokers, marketing partners, insurance companies, employers, wearable device manufacturers, research organizations, or any third party for their own purposes. Period. This is not a policy we can change without your explicit, opt-in re-consent.
We will:
We are committed to data minimization principles for reproductive health data:
If you are a Washington State resident, you have additional rights under the Washington My Health My Data Act, including:
To exercise these rights, email admin@renaviawellness.com with the subject line "WA MHMDA Request." We will respond within 45 days.
If you are a California resident, additional protections may apply under California's Confidentiality of Medical Information Act (CMIA) and California Consumer Privacy Act (CCPA/CPRA). California residents may exercise rights of access, deletion, correction, portability, and to limit sale/sharing by emailing admin@renaviawellness.com with the subject line "California Privacy Request."
If you are concerned about the safety of your reproductive health data because of state laws where you live, you may:
Our full 30-day deletion promise (Section 7.3) applies to all reproductive health data.
We use only the minimum cookies necessary for the Service to function: session cookies (to keep you logged in) and preference cookies (to remember your app settings).
We do NOT use advertising cookies, third-party tracking cookies, or analytics cookies from Google Analytics, Meta Pixel, or similar tools.
Our Shop page contains links to third-party products (e.g., our Amazon affiliate links). We are not responsible for the privacy practices of those third parties. Clicking an affiliate link may result in Renavia earning a commission — but no personal information about you is shared with the third party beyond what your browser automatically sends.
If we make significant changes to this Privacy Policy, we will:
This Privacy Policy is governed by the laws of the State of Colorado, without regard to conflict of laws principles. Any dispute arising from this Privacy Policy shall be resolved in the state or federal courts located in the State of Colorado.
Renavia Wellness
Attn: Privacy
Colorado, United States
(Mailing address to be added upon LLC registration — expected within 30 days of launch)
Email: admin@renaviawellness.com
For deletion requests, data access requests, or privacy complaints, please include "PRIVACY REQUEST" in the subject line.
This Privacy Policy is a comprehensive draft provided in good faith. Before commercial launch, it should be reviewed by a licensed attorney familiar with health data privacy laws (including the FTC's Health Breach Notification Rule, state privacy laws, and applicable federal regulations).
By accessing or using Renavia Wellness ("Renavia," "we," "us," "our"), including our website at renaviawellness.com and any Renavia-branded application, you agree to be bound by these Terms of Service ("Terms"). If you do not agree, do not use the Service.
These Terms form a legally binding contract between you and Renavia. Please read them carefully.
Age Requirement: You must be at least 18 years old to use Renavia. By using the Service, you represent that you are 18 or older.
Geographic Requirement: Renavia is currently offered to users in the United States. If you access the Service from outside the U.S., you do so at your own risk and are responsible for compliance with local law.
Capacity: You represent that you have the legal capacity to enter into these Terms and are not prohibited from using the Service under applicable law.
RENAVIA IS A GENERAL WELLNESS PRODUCT AS DEFINED BY THE FDA'S GENERAL WELLNESS POLICY (REVISED JANUARY 2026). WE ARE NOT A MEDICAL SERVICE, HEALTHCARE PROVIDER, OR MEDICAL DEVICE. WE DO NOT PROVIDE MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT.
Please see our full Medical Disclaimer for detailed information. The following applies to your use of the Service under these Terms.
Renavia's tracking features, cycle predictions, life-stage information, insights, phase indicators, and personalized recommendations are for general wellness and educational purposes only. Renavia does not diagnose any condition, including but not limited to pregnancy, ovulation, perimenopause, menopause, polycystic ovary syndrome (PCOS), endometriosis, fibroids, thyroid disorders, anemia, depression, anxiety, or any other medical, gynecological, or mental health condition. Only a qualified healthcare provider can diagnose a medical condition.
Renavia may present content or suggestions that appear tailored to information you provide (such as your cycle phase, self-selected life stage, or symptoms). This personalization is educational content selection based on your inputs — it is not medical advice, does not evaluate your medical history or contraindications, and cannot substitute for a licensed clinician's judgment. Suggestions that are helpful for most users may not be appropriate for you.
Statements about dietary supplements made anywhere in the Service (including the app, Shop, articles, notifications, emails, and SMS) have not been evaluated by the U.S. Food and Drug Administration. Supplement information is not intended to diagnose, treat, cure, or prevent any disease.
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If you're part of our private beta, your feedback shapes the product. Tell us what's working, what's confusing, what you wish existed. There are no bad ideas at this stage.
Create your free account to unlock your personal cycle calendar, phase-specific recommendations, and your full wellness dashboard.
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A few questions so we route you to content that's actually relevant to where you are. Nothing here is required — skip anything that doesn't fit.
Women's bodies move through several stages across the reproductive lifespan. Each has its own hormonal landscape, symptoms, and what actually helps. We'll use your answers below to surface the right content for you.
Renavia doesn't diagnose. Choose based on your own experience or what a healthcare provider has told you. You can always change this later. If you're not sure, choose "I'm not sure" and we'll show you general content.
This helps us understand what to track — but doesn't change your life stage above. Any of these symptoms can have many causes.
A bit about your cycle so we can predict your phases accurately.
Pick any that resonate — we'll use this to prioritize which guides and insights to surface first.
We'll make these the first things you see when you journal. You can always add or remove later.
This helps us tailor movement recommendations across your phases.
This context helps us avoid recommendations that wouldn't apply to you. Everything stays on your device.
This helps us avoid suggesting supplements you're already on, and lets Insights start tracking their effects from Day 1.
These help us personalize recommendations for movement, nutrition, and supplements. All optional. All private. Only you see these.
List anything prescribed you're taking. This helps us flag potential supplement interactions.
Your specific health goals. Pick anything that resonates — we'll shape recommendations around what matters to you most.
Basal body temperature (BBT) is one of the most accurate ways to know exactly when you ovulate and predict your next period. A dedicated BBT thermometer measures to 1/100th of a degree — normal thermometers can't.
A precision digital basal thermometer that syncs directly with your journal. Take your temperature the moment you wake up — your data auto-fills, and Insights instantly recalculates your cycle predictions.
Tap any calendar day to see tailored supplement, exercise and diet guidance for that phase — all grounded in peer-reviewed research.
Two minutes a day. Over time, your patterns become the most personalized wellness plan you'll ever have.
This journal is a place to notice and track how you feel. It is not a substitute for mental health support. If you are in crisis, having thoughts of self-harm, or just need to talk to someone right now, real human help is available 24/7:
Every entry you log is yours. Review it any time, spot what's changing, and bring real data to your next doctor's appointment.
Showing your most recent cycle
Your journal entries, analyzed. These insights look for real patterns in your data — what you took, what you did, and how you felt afterwards — across your cycles.
Basic cycle tracking and journaling are always free. Premium unlocks the pattern recognition and deep personalization that make Renavia genuinely useful.
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Apps that are "free" generally make money by selling your data — especially in the women's health space, where that data is deeply personal. We don't. Premium subscriptions fund the app, keep the basics free for everyone, and let us focus on what actually helps you instead of what maximizes ad revenue.
Manage your account, subscription, and cycle settings.
This powers our personalized recommendations. Update it any time to refine what we surface for you.
Get a personalized daily wellness email with cycle-phase suggestions, supplement reminders, and a nudge to journal. Change these anytime.
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Every phase below is general education, not a medical diagnosis. Only a qualified healthcare provider can determine your specific life stage or advise on treatment. Renavia adapts to what YOU tell us about yourself.
Renavia adapts to where you are in life, not just where you are this month. From your first cycle to well beyond your last, each phase has its own biology, its own questions, and its own wisdom. Explore the science below.
The classic 21–35 day rhythm — menstrual, follicular, ovulatory, and luteal phases. Each phase has its own energy, mood, and biology. Learn what your body wants at each stage of the month.
Track fertility windows, ovulation signs, and cycle patterns. Renavia helps you spot patterns, but is not a medical fertility service — work with your healthcare provider for medical fertility support.
Pregnancy is a beautiful, complex time that deserves personalized prenatal care from a qualified provider. Renavia is not a prenatal service. Content for this phase is planned for a future update.
The fourth trimester and beyond involves major hormonal shifts, sleep changes, and physical recovery. Postpartum-specific content is planned for a future update. For now, please work closely with your provider.
Hormones become erratic — not just declining. Estrogen swings dramatically, progesterone falls first, sleep and mood shift. Learn what's happening and what actually helps, backed by peer-reviewed research.
12+ months without a period marks a new hormonal chapter. Bone health, cardiovascular protection, brain health, and metabolic changes become central. Wisdom from the science, without the fear-mongering.
Only YOU (and your healthcare provider) can determine what phase of life you're in. Renavia adapts to what you tell us about yourself — and if you're not sure, that's okay too. We'll show you general content until you're ready to update your profile. You can change your life stage anytime from your Account page.
Perimenopause is a medical transition that only a qualified healthcare provider can diagnose. The content below is general education, not personalized medical advice. If you have concerns about your symptoms, cycles, or treatment options, please consult your healthcare provider.
Your hormones are recalibrating after decades of cyclical rhythm. The journey can last 4 to 10 years, with fluctuating estrogen, progesterone, and FSH driving changes in cycle length, sleep, mood, energy, and body composition. This page covers what's actually happening, what helps based on current research, and when to bring something to your doctor.
Perimenopause is the transition from regular reproductive cycles to menopause (defined as 12 consecutive months without a period). The defining feature is hormonal variability — not a steady decline.
Estrogen levels swing dramatically in perimenopause — sometimes higher than reproductive years, sometimes very low, often within the same week. These swings drive hot flashes, sleep disruption, breast tenderness, and mood changes.
Progesterone typically falls earlier than estrogen because ovulation becomes less reliable. Without progesterone's calming, sleep-supporting effect, anxiety and insomnia often appear before any cycle changes are obvious.
The brain works harder to stimulate the ovaries as they become less responsive. FSH levels rise but fluctuate — a single blood test isn't reliable for diagnosing perimenopause.
Clinical guidelines define perimenopause as cycle length varying outside the 21–35 day range, or skipped periods, in the absence of pregnancy or hormonal contraception.
Perimenopause can produce more than 30 documented symptoms. Most women experience some combination of the following. Your pattern is uniquely yours — track what's happening so you can see what improves with what you try.
Below are the supplements with reasonable evidence for perimenopausal symptoms, graded by current research quality. Every recommendation should be discussed with your healthcare provider, especially if you take medications.
For many women, hormone therapy remains the most effective treatment for hot flashes, night sweats, sleep disruption, and vaginal symptoms. The 2022 NAMS position statement reversed much of the post-WHI era fear: for women within 10 years of menopause onset and under age 60 without specific contraindications, MHT benefits typically outweigh risks.
We can't prescribe this — but we strongly recommend asking your doctor about it. Many primary care providers are undertrained on modern menopause care. Consider:
For severe symptoms not responding to lifestyle changes, the FDA-approved non-hormonal option fezolinetant (Veozah) is also worth knowing about — it's specifically for moderate-to-severe hot flashes and works by blocking NK3 receptors in the brain's temperature regulation center.
The goal shifts in perimenopause: not just fitness, but bone preservation, metabolic health, and managing symptoms. The single most important shift is including resistance training that actually challenges you.
The most evidence-backed intervention for protecting bone, muscle, and metabolic health in perimenopause. Aim for compound lifts (squats, deadlifts, rows, presses) at 70–85% of your one-rep max, 5–8 reps per set. Systematic reviews consistently show high-intensity loading is more effective for bone than low-intensity work.
If you're new to lifting, start lighter and progress over 4–6 weeks. A certified trainer for 2–3 sessions is a worthwhile investment.
Bone responds to mechanical loading. Adding short, controlled impact work — jump rope, box jumps, broad jumps, even repeated step-downs from a stair — provides additional stimulus for hip and spine bone density. Start with 20–30 small jumps; build gradually.
Skip if you have joint issues, pelvic floor concerns, or osteoporosis without medical clearance.
Moderate-intensity steady-state cardio (you can hold a conversation but it requires effort) supports mitochondrial health, cardiovascular fitness, and insulin sensitivity — which all become more important as estrogen declines. Brisk walking, easy jogging, cycling, swimming.
Yoga has reasonable evidence for hot flash reduction and stress management. The nervous-system regulation matters because the perimenopausal brain has reduced stress tolerance. Yin, restorative, or Hatha styles are particularly supportive.
Short bursts at near-maximal effort (15–60 sec on, 1–4 min recovery) can support cardiovascular and metabolic fitness efficiently. Be cautious about volume — recovery slows in perimenopause and overdoing HIIT can worsen sleep and cortisol patterns.
Three nutritional shifts make the biggest difference: more protein, more fiber, and minerals that protect bone.
Aim for 1.2–1.6 g per kg body weight per day. Older women lose muscle ~1% per year without intervention, and protein needs are higher than in younger years. Spread protein across meals — 25–35g per meal, three times a day.
Dairy, fortified plant milks, sardines (with bones), tofu, leafy greens. Aim for ~1000–1200mg/day total from food and supplements combined.
Olive oil, vegetables, legumes, fish, nuts, whole grains, moderate dairy, limited red meat. Strong evidence base for cardiovascular and cognitive protection during midlife.
Alcohol disrupts sleep, worsens hot flashes, and accelerates bone loss in midlife women. One drink can cap your night's sleep quality. Many women find significant symptom improvement just from reducing alcohol.
The insulin resistance that often appears in perimenopause is amplified by high-glycemic, processed foods. Whole-food focus stabilizes energy and mood across the day.
For some, caffeine triggers hot flashes and worsens sleep. For others, it's fine in moderation. Track how it affects your symptoms before deciding.
Research shows women who tracked perimenopausal symptoms saw a 42% reduction in physical symptoms vs. 12% in a control group. Tracking surfaces patterns you can't see day-to-day — and gives your doctor real data instead of "I don't feel right."
Track each period, its length, and flow. Watch for the patterns that define perimenopause: cycles outside 21–35 days, skipped months, dramatic flow changes.
Hot flashes and night sweats — count, severity (1–5), triggers if obvious. Pattern recognition over weeks helps identify what worsens and what helps.
Hours, quality, and disruptions. Sleep is often the first thing to go in perimenopause and the first thing that improves with the right interventions.
Daily mood rating, anxiety, brain fog. Pattern recognition surfaces whether changes are cyclical (track for hormonal swings) or constant (consider other causes).
Menopause and postmenopausal care benefit from personalized medical guidance. The content below is general education, not medical advice. Talk to your healthcare provider about any symptoms, screening, or treatment decisions.
You're now in a new hormonal landscape — lower estrogen, no menstrual cycle, different health priorities. The cycle-based framework no longer applies, but the rhythms that matter most for your health and quality of life are still daily ones: sleep, movement, nutrition, connection. This page is your evidence-based map for living well in this stage.
After 12 consecutive months without a period, you're officially postmenopausal. Estrogen and progesterone settle at low, steady levels. The hormonal turbulence of perimenopause often calms, but the lower estrogen environment changes how your body behaves long-term.
Without estrogen's protective effect, bone loss accelerates significantly in the first 5–7 years postmenopause — often 1–2% per year. This is the highest-yield window for bone-building interventions: resistance training, calcium + D, possibly MHT.
Heart disease is the leading cause of death in postmenopausal women — yet often goes underdiagnosed because symptoms differ from men's. LDL cholesterol typically rises after menopause; visceral fat accumulates more readily. Cardiovascular health becomes a daily priority.
Estrogen has neuroprotective effects, and women have higher Alzheimer's risk than men. Postmenopausal brain health is supported by the same things that support heart health: exercise, Mediterranean diet, sleep, social connection, ongoing learning.
Up to 50% of postmenopausal women experience vaginal dryness, painful intercourse, urinary urgency, or recurrent UTIs (genitourinary syndrome of menopause). This is highly treatable — vaginal estrogen is very safe and effective, even for many breast cancer survivors per current guidance.
Many women find symptoms calm in early postmenopause, but some persist for years. Hot flashes can continue for an average of 7–10 years after the last period for some women. Other concerns emerge — these are normal and manageable.
Postmenopausal supplement priorities focus on bone, muscle, cardiovascular, and cognitive support. The "bone foundation stack" (D + calcium + creatine + resistance training) is the strongest combination available outside of medication.
For women within 10 years of menopause onset and under age 60, MHT is generally considered to have benefits outweighing risks for symptom management and bone protection. For women further out from menopause, the calculus shifts but MHT may still be appropriate for some — discuss individually with a qualified clinician.
Beyond systemic MHT, two specific options matter:
To find a qualified practitioner: NAMS (North American Menopause Society) maintains a directory of certified menopause practitioners at menopause.org. Telehealth options include Midi Health (insurance-accepting), Alloy, and Evernow.
Postmenopausal exercise programming has three job descriptions: maintain (or build) bone, maintain (or build) muscle, protect cardiovascular and cognitive health. Lower-intensity programs simply don't deliver the same benefit — current research supports moderate-to-high intensity loading.
The strongest non-pharmacological intervention for postmenopausal bone and muscle. Systematic reviews show resistance training at 50–85% of one-rep max, 5–12 reps per set, 2–3× weekly, improves bone mineral density. Lighter resistance work is fine for general fitness but doesn't build bone. Focus on compound movements: squats, deadlifts, rows, presses, lunges.
If you're new to lifting, working with a certified trainer for 4–6 sessions is highly recommended.
The LIFTMOR and similar trials demonstrated that HiRIT — heavy resistance combined with impact loading (jumps, drops) — can improve bone density even in women with low bone mass, when supervised. For women with osteopenia or early osteoporosis, this is a specific evidence-backed protocol worth discussing with a qualified trainer and your doctor.
Moderate-intensity steady-state activity supports cardiovascular fitness, insulin sensitivity, and mitochondrial health. Brisk walking, cycling, swimming, or hiking. You should be able to hold a conversation with effort.
After age 60, falls become a leading cause of injury, hospitalization, and loss of independence. Specific balance training — single-leg stands, tandem walking, balance pad work, tai chi — measurably reduces fall risk. Just 5–10 minutes daily makes a difference.
Yoga, dynamic stretching, foam rolling. Maintains joint range of motion (which declines with age), reduces stiffness, and supports recovery between resistance sessions. Yin and restorative yoga also support nervous system regulation.
The most under-valued movement intervention. Walking outdoors combines cardiovascular benefit with sunlight exposure (for vitamin D and circadian rhythm), mental health benefits, and bone-modest impact loading. Aim for 7,000–10,000 steps daily but any consistent walking practice is valuable.
The Mediterranean dietary pattern has the strongest evidence base for postmenopausal women — it supports cardiovascular health, brain function, weight management, and longevity. Within that pattern, protein and calcium become the focus.
Aim for 1.2–1.6 g per kg body weight daily — significantly higher than younger years. Spread across meals: 25–35g per meal × 3 meals. Sources: lean meats, fish, eggs, dairy, legumes, tofu, tempeh. Protein deficiency accelerates sarcopenia (muscle loss).
Aim for 1000–1200 mg/day total. Best food sources: yogurt, milk, fortified plant milks, sardines, kale, bok choy, tofu set with calcium sulfate, almonds.
Olive oil, vegetables (especially leafy greens), fish 2–3× weekly, legumes, nuts, whole grains, moderate dairy, limited red meat, minimal processed food. Reduces cardiovascular risk by 30%+ in major trials.
Postmenopausal gut motility changes; fiber matters for cholesterol management, blood sugar stability, and bowel function. From vegetables, legumes, whole grains, fruits, nuts, seeds.
Alcohol accelerates bone loss, disrupts sleep, increases breast cancer risk, and worsens any persistent hot flashes. If you drink, the lower the better. Many women find symptom and sleep improvement just by reducing.
Thirst signals weaken with age. Aim for ~2 L of water daily; more if exercising. Sodium needs may be higher than commonly recommended for active women — don't aggressively restrict.
No cycle to track — but daily wellness rhythms are still your most useful data. Combined with periodic clinical measurements (DEXA, lipid panel, blood pressure), your journal becomes a powerful tool for shared decision-making with your doctor.
Hot flashes (count + severity), sleep quality, mood, energy, joint pain. Five minutes of logging surfaces patterns invisible day-to-day.
Resistance sessions completed, walking minutes/steps, balance practice. Without these, decline is silent — tracking creates accountability.
Protein hit per meal (yes/no), calcium foods at least 2× daily, alcohol intake. Simple binary tracking is easier to sustain than calorie counting.
DEXA scan (typically every 2 years if normal, more often if osteopenia), lipid panel annually, blood pressure regularly, HbA1c periodically. Track these results in your journal too.
If your ovaries were removed (or stopped functioning) before natural menopause, you face several unique factors:
If you haven't already, this is the strongest reason to find a qualified menopause practitioner. A NAMS-certified provider or telehealth menopause specialist can help you build a comprehensive plan that's appropriate for your situation.
Every recommendation below is grounded in peer-reviewed research. Sources include systematic reviews, meta-analyses and RCTs in eumenorrheic women. We note where evidence is strong vs. emerging.