Know your female 4?
The female body possesses a powerful biological process unique only to women. It's known as the 'Infradian Rhythm.'
Each month, the female body journeys through 4 distinct phases: (1) menstrual, (2) follicular, (3) ovulatory, and (4) luteal.
By aligning your lifestyle—your diet, movement, mindfulness, and more—with this natural rhythm, you can reduce PMS symptoms, unlock profound health, vitality, and personal potential.
Her4 App
YOUR #1 DESTINATION FOR FEMALE NATURAL HEALTH & HEALING
- Delicious 4-phase Recipes
- Dynamic 4-phase Workouts
- Female 4-phase Meditations
- Sensual 4-phase Intimacy
- Smart 4-phase Skin Routines
- PMS <> Solution Search
- Curious, Creative Community
- Learn from Global Experts
- New content added monthly
- Free Trial Period
Natural, powerful & permanent results
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Female 4-Phase Shopping Lists
Explore NowDifferent hormones need different foods, shop smart this month.
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Female 4-Phase Exercise Guides
Explore NowDid you know that by doing the wrong type of workout in the wrong phase you could be putting on weight?
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Female 4-Phase Meditations
Explore NowWe've created custom meditations tailored to the specific hormonal and brain needs of each of the four phases.
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Female 4-Phase Skin Routines
Explore NowDiscover the best time of month to exfoliate and the right time to boost moisture.
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Female 4-Phase Intimacy Advice
Explore NowYour cervix moves throughout the month. Get the best advice for intimacy.
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Powerful Symptom Solution Search
Explore NowPMS Symptoms aligned with natural solutions and related hormone imbalances
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Join Her4 Community Discussions
Explore NowBe inspired by women on the same journey as you. Learn and live Her4 together.
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Learn From Expert Interviews
Explore NowEducating and entertaining podcast interviews with 4-phase female health experts.
Her4 Expert Ambassadors
Become A Contributor-
Functional Medicine Biotech
Amal Ismail, a Senior Pharma Consultant turned Functional Medicine Rebel. MPharm degree from Nottingham University and advanced studies in biotechnology at the University of Cambridge.
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Women's Fitness Coach
Kirby Akindeinde is a Menstrual Cycle Syncing and Pre & Post Natal Fitness Coach, owner @bka.club and a superstar trainer at 1Rebel, BXR & APEX Trainer in London.
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Female Yoga Trainer
Maryemma Saddler is a RYT200 Yoga teacher based out of London. She focuses on bringing ancient female health practices back into the modern day.
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Trauma Therapist
Lina S. Dldi a trauma-informed somatic therapist working with cranio-sacral therapy, breathwork, embodied movement and energetic modalities.
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Skin Aesthetician
Dr Anica Patel, Regenerative aesthetician, teaches us how to align our beauty and skin routines with the 4 phases of our natural menstrual cycle and achieve incredible results.
Body Literate. Body Empowered.
Forget "You are what you eat". In today's world, I believe, "You are what you don't eat."
Her4 trains females to eat, drink, move, mate and meditate optimally for the female body. We've followed the 24hr male lifestyle for too long and it is causing all sorts of pain and disease in women.
Katherine Maree Pace, Her4 Founder
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Reduce PMS
Women globally are healing PMS naturally by making simple lifestyle changes. Her4 will teach you how.
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Boost Fertility
Eat, drink, move, mate, meditate and rest just how the female body need. Her4 empowers, your body prospers.
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Awaken Potential
Discover your most authentic, vibrant, happy female self - all month long!
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Become Femliterate
Know your body, read its signs, protect your future. Create a legacy of strong female health for your family.
Her4 Values
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Holistic Wellness
Her4 brings together diverse wellness practices, from ancient traditions to modern science, creating a central hub for women's health solutions.
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Actionable Steps
Her4 provides practical tools and resources to help you easily integrate these insights into your daily life, one small step at a time.
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Inclusive Community
Her4 celebrates the diversity of women's experiences and creates a supportive community where all ages and race feel welcome and valued.