Soma
For your body · everyone
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Evidence-Based Protocol Builder
Your training,built like medicine.
Build my protocol →Book a session
Your Body Record
Open →
The Protocol Builder
Eleven questions. One complete programme.
Built by Saba Sedighi, Registered Kinesiologist and Registered Manual Osteopath. Every rule in this engine follows published exercise science, and every exercise carries its own safety line. Build 626
▸ New to training? We teach you the words first
1 What's your goal?
2 What do you want to focus on?
3 Where do you train?
4 What equipment do you have?
5 Your experience level
6 Anything we should work around?
7 Where are you in healing?
8 How is your system today?
7 How heavy do you want to go?
8 How long is a session?
9 How many days per week?
2
Days
3
Days
4
Days
5
Days
6
Days
Educational information drawn from peer-reviewed research, not a substitute for individualised medical or rehabilitation advice. Consult a qualified practitioner before beginning any new programme, especially with a current injury, pain, or medical condition.
Saba Therapy · Rehab
Rehab Progressions
Condition-specific loading progressions for your injury, organised by phase and filtered to the tools you have. Built to run alongside your Workout plan, not against it.
Exercise names are in English, search in English.
Educational reference only, not a substitute for individual clinical assessment. Always confirm clearance criteria, screen for contraindications, and monitor the 24-hour symptom response. Saba Therapy / 1450844 B.C. LTD.
Work directly with Saba
This protocol is best learned one-to-one. Book a private session and Saba will guide you through it directly, tailored to your body.
listening
Neura
Regulate
Tell me where you are. I'll build your protocol, not just a breath.
The Mirror trains your breath and vagus nerve. Regulate stacks every evidence-based tool into a plan for right now, today, and this week, and learns what works for you.
What does your system need?
How strong does it feel?
How long have you got right now?
Your protocol
What's working for you
Right nowthis moment
Todaythe daily levers
This weekbuild the baseline
Breathe with the orb.
It grows as you inhale, and washes teal as you let go.
Ready when you are
·
The full toolkit.
Every evidence-based lever, graded by how strong the science is. Tap any tool to run it.
StrongModerateEmergingPersonalize
A gentle floor
Breathe only as deeply as feels easy, and go at your own pace. If anything makes you lightheaded or more anxious, stop and rest your gaze somewhere soft.
Pregnant, or managing a heart, blood-pressure, or seizure condition? Skip intense cold, heat, breath-holds, and ashwagandha, and check with your provider. None of this replaces medical care.
Neura · Regulate · You are the medicine.
The Saba Method, educational, not a substitute for medical care.
The Saba Method, educational, not a substitute for medical care.
LUNA
Women's Wellness · by Saba Method
✦ Set cycle
Luna
Tap to set up your cycle
-
Cycle
Length
Length
-
Day of
Cycle
Cycle
0
Days
Logged
Logged
Cycle Calendar
,
Su
Mo
Tu
We
Th
Fr
Sa
Menstrual
Follicular
Ovulatory
Luteal
Logged
Today's Insights
Upcoming
Set your cycle to see upcoming events
The Inner Seasons
Swipe to explore each phase. Each is a distinct biological season with unique hormones, energy, and needs.
Supplement Oracle
Conditions Library
Tap any condition to expand. Evidence-based, not a substitute for professional care.
Clinical Corner · Saba Therapy
As a Registered Kinesiologist and Manual Osteopath, Saba integrates manual therapy with cycle-informed protocols.
Menopause · The Change, Understood
Menopause is a natural transition, not a disease. The years around it reshape your hormones, bones, heart, sleep and mood. Understanding what is happening turns fear into a plan.
1 · Perimenopause
The lead-up, often starting in your 40s (sometimes late 30s) and lasting 4-8 years. Estrogen and progesterone swing and slowly fall, so cycles turn irregular and most symptoms begin here.
2 · Menopause
Officially the day you have gone 12 full months with no period, looking back. The average age is about 51. From here, estrogen stays low.
3 · Postmenopause
All the years after. Symptoms often ease, and the focus shifts to protecting bone, heart and brain for the decades ahead.
What's actually happening
Your ovaries make less estrogen and progesterone, so the brain's signal to them (FSH) rises. Estrogen does far more than reproduction, it affects temperature, bones, blood vessels, mood, skin, and urinary and vaginal tissue. That's why menopause is felt all over, not just in your cycle.
What you might feel
Hot flushes & night sweats · broken sleep · mood shifts, anxiety, brain fog · irregular or heavy periods (perimenopause) · vaginal dryness & urinary changes · joint aches · more belly fat, less muscle · lower libido · thinning skin & hair. Over the long term, bone loss and heart risk quietly rise. Common, but not something you simply have to endure.
Your evidence-based plan
Tap each to open.
When to see a doctor
Any bleeding after you have gone 12+ months with no period should be checked promptly. And if symptoms are disrupting your life, please seek care, you deserve treatment, not endurance. Where possible, look for a menopause-trained clinician.
Educational information only, not medical advice, diagnosis, or treatment. Menopause care is individual; please consult a qualified healthcare provider about your symptoms and options.
Quick questions
⚕ Luna provides educational information based on peer-reviewed research. This is not medical advice, diagnosis, or treatment. Always consult your healthcare provider for personal medical decisions. · Saba Therapy · North Vancouver, BC
The bridge
Behind the app is a real person.
Saba is a registered kinesiologist and manual osteopath. Email your progress to your doctor, or bring it to her in person.
Recent Log History
Last entries
Tap “Log Today” below to record your first entry.
Symptom Trends (14 days)
Pain (rose) · Energy (green)
Phase Distribution
Current cycle breakdown
📚 Educational guide, not medical advice. Follow your care team, and seek urgent care for warning signs.
Where are you right now?
The Three Trimesters
Prenatal Nutrition
Safe Movement & Exercise
Appointments & Screening
The Fourth Trimester
Emotional Wellbeing
When to Seek Care
Matrescence, Your Becoming
There is a word for the person you are becoming: matrescence. Like a second adolescence, it is the physical, emotional, and identity transformation of becoming a mother, and almost no one names it. Naming it is the first relief.
Your becoming
Matrescence can hold joy and grief, pride and confusion, love and loneliness, sometimes all in one day. It is a normal developmental passage, not a flaw and not a diagnosis. Your brain and body are rewiring for a new role.
What no one tells you
- You can love your baby and grieve your old life at the same time.
- Ambivalence is normal, you are allowed to not enjoy every moment.
- Rage, irritability, and weepiness can all show up; hormones are vast.
- Fleeting scary or intrusive thoughts are common and usually not danger, but if they distress you or won't leave, tell your provider.
- Night sweats, shaking, and afterpains are real and rarely mentioned.
- "Bouncing back" is a myth. You are not going back; you are expanding.
A few prompts to sit with
There are no wrong answers. Use your journal, or just let them settle.
- Who am I becoming, and what am I keeping from who I was?
- What am I quietly grieving, and can I let that be okay?
- What do I actually need today, in this hour?
- Which expectation of "a good mother" can I set down?
You don't have to carry this alone
Saba offers trauma-informed, somatic support through the transition into motherhood, a calm place to be a person, not just a patient.
Book with Saba →Calm Together
Your nervous system is the first environment your baby ever knows. Soothing yourself is not selfish, it is something you literally share with them.
How is your nervous system right now?
My Journal
A private space to capture how you feel and what your body is doing. Your entries are saved on this device, so they'll be waiting for you each time you come back.
How are you feeling today?
Any symptoms?
Your words
Past entries
The Mental Load
The mental load is the invisible work of remembering, planning, anticipating, and managing, the cognitive labor that rarely gets seen or shared. It is real work, and naming it is how it gets lighter.
Make the invisible visible
Tap each item to set who carries it, Me, Partner, or Shared. Then screenshot it and actually talk it through. This is your starting point for a real conversation.
Redistributing isn't quitting
Sharing the load does not make you less of a mother. The belief that a good mom does it all is a myth that isolates you exactly when you need connection most. You are allowed to need help, and to ask for it out loud.
Bonding & Connection
Here is the empowering flip side of "impact": the influence you have on your baby is mostly the good kind. Babies are wired to connect, and your presence, not your perfection, is what shapes them.
Before birth
- Around the third trimester your baby can hear your voice, talk, read, and sing to them.
- Gentle touch on the belly and calm, shared moments are real connection.
- When you settle your body, your baby often settles too.
After birth, you are co-regulation
- Skin-to-skin, eye contact, and responding to cries build safety.
- "Serve and return", your baby signals, you respond, wires the brain for connection.
- Your calm becomes their calm; you are their first nervous system to borrow.
You don't have to be perfect
Secure attachment grows from being responsive enough of the time, not all of it. Hard moments and missteps are normal, what matters most is the repair afterward. "Good enough" is genuinely good.
Responsive, warm caregiving is the most protective gift you can give, and it is fully within your reach.
Tender Journeys
Not every path to and through motherhood is linear. This space holds the harder roads with care. Take only what helps you right now, and leave the rest.
Pregnancy after loss
If you carry a previous loss, fear and joy can live side by side. You are allowed to protect your heart, to bond slowly, and to feel both hope and dread. None of it means anything is wrong with you.
Grief and loss
Grief after miscarriage, stillbirth, or loss is real at any stage, and there is no timeline for it. Your loss matters. You deserve support that meets you gently, not silence.
Fertility journeys & NICU
- Fertility treatment can be a long, private kind of hard, your feelings are valid.
- An early arrival or NICU stay is frightening; you are still your baby's mother, and your presence matters.
- A birth that didn't go as planned can need its own grieving, that is allowed.
If you are struggling, please reach out:
- Talk with your provider or ask for a perinatal mental-health referral.
- Postpartum Support International offers help for loss and perinatal mental health.
- Call or text 9-8-8 (Canada's Suicide Crisis Helpline), 24/7, or 911 in an emergency.
- You are not alone, and you do not have to explain or earn your need for support.
You don't have to carry this alone
Saba holds space for the tender and the non-linear, with dignity, patience, and no assumptions about how your story should go.
Book with Saba →Log Today ✦
How are you feeling?
Any symptoms today?
How's your body today?
Pain Level5/10
Energy Level5/10
Sleep Quality7/10
Flow (if period)None
Any notes? (optional)
✦
Entry saved
Keep logging, patterns emerge over time. Your data builds a picture of your unique cycle.
Day Detail
✦ Saba's Story
I lived in survival mode for years.
I lost 30 kilograms, not from a diet, but because my body was stuck in fight-or-flight, bracing for a threat that never switched off. Learning to bring my nervous system back to safety is the reason this exists. Welcome to Neura.
✦ A SABA METHOD ORIGINAL
Most people never see their own nervous system.
This lets you.
No wearable. No sensor to buy. Just your phone’s camera and a few still moments, and nothing ever leaves your device.
Every time your heart beats, it pushes blood through the tiny vessels in your face, shifting your skin’s color by an amount far too small for the eye to catch, but not too small for a camera. The Mirror reads those micro-shifts to find your pulse, watches the soft rhythm of your breath, and shows you the quiet conversation between them, your vagus nerve at work. The kind of seeing that used to need a clinic, now a private moment with yourself.
The Saba Method · A nervous-system instrument
The Mirror
See your own nervous system, your pulse, your breath, and the quiet conversation between them that science calls your vagus nerve. No wearable. Nothing leaves your device.
⚡
Sympathetic
Your accelerator, alert, ready, fast. Vital, but exhausting when it never switches off.
🌿
Parasympathetic
Your brake, rest, digest, repair. The state where healing actually happens.
🌀
Coherence
When breath and heart move as one. The Mirror shows you finding it, and teaches you to return.
Please read
The Mirror is a calming, educational practice for getting to know your nervous system. It is not a medical device and cannot detect, predict, or treat seizures, concussion, or any condition. If you live with seizures or a neurological condition, use this only as a gentle complement to care from your doctor, never in place of it. In an emergency, call your local emergency number.
, Begin your journey,
Enter The Saba Method.
A few details, then your sanctuary is open. Everything inside is a tool, the medicine is you.
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A welcome from Saba
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Seven pillars in orbit
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1days on your path
Every day you return adds to your light.
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The basics we use to recognise you and reach you. This stays private to your account.
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Optional, and entirely yours. It helps the tools meet you where your body actually is. None of this is medical advice or a diagnosis.
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Emergency contact (optional)
If you experience acute pain, numbness, weakness, or loss of function, stop and seek in-person assessment. In an emergency, call 911.
App preferences & privacy
Tune how the app feels, and stay in control of your data.
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Language · زبان · Langue · Idioma
Experience
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Calm the animations and background movement
Gentle reminders
Soft nudges to return to your practice
Communication
Email updates from Saba
Occasional notes, new practices, and offerings
Your data
Your information lives on your device. At any time you can download a complete copy to keep, or clear it entirely, and when you clear it, we'll offer to remove anything held on our servers too. This is your right.
Delete account
Permanently delete your account and remove your information from our servers and this device. This cannot be undone.
Waiver & informed consent
Please read this agreement carefully before using any movement, breathwork, nutrition, or wellness tool. It explains the risks, what The Saba Method is and is not, and the terms you agree to. You sign it once, and re-confirm only if it ever changes.
Informed consent & release
This agreement is provided in English, which is the governing version.
The Saba Method, Informed Consent, Assumption of Risk, Waiver and Release of Liability
This is a legal agreement between me and Saba Therapy, operated by 1450844 B.C. LTD, together with The Saba Method and its owners, officers, employees, independent contractors, instructors, and affiliates (together, the Company). It affects my legal rights. I am reading it carefully before I sign.
1. What this is, and what it is not. The Saba Method provides movement, exercise, stretching, breathwork, meditation, general nutrition and lifestyle information, self-reflection tools, and educational content, for general educational and wellness purposes only. It is not medical, physiotherapy, kinesiology, psychological, psychiatric, dietetic, or other professional advice, diagnosis, or treatment, and it is not a substitute for care from my own qualified professionals. Using the app does not create any practitioner-patient, clinician-client, therapist-client, or professional relationship between me and the Company, and it is separate from any private clinical services the founder may provide elsewhere.
2. I take responsibility for my own health decisions. I am responsible for consulting my physician or another licensed healthcare provider before starting or continuing any movement, breathwork, dietary, or wellness practice, and for obtaining medical clearance, especially if I have or may have any injury, illness, medical or mental-health condition, disability, or symptom; am pregnant, postpartum, trying to conceive, or recovering from birth or loss; am taking medication; or have any doubt about my ability to participate safely. I confirm I have done this to the extent I consider necessary.
3. I understand and accept the risks of physical activity. Movement, exercise, and stretching carry inherent risks that cannot be eliminated, including muscle, ligament, tendon, joint, and spinal injury, strains, sprains, tears, and fractures, falls, aggravation of existing conditions, cardiovascular events including heart attack and stroke, and, in rare cases, serious permanent injury, disability, or death. I knowingly and voluntarily assume all of these risks.
4. I understand and accept the risks of breathwork and meditation. Breathing exercises and meditation may cause dizziness, light-headedness, tingling, fainting, changes in heart rate or blood pressure, anxiety, or strong emotional release, and may be unsafe for people with certain cardiovascular, respiratory, neurological (including epilepsy or seizure history), psychiatric, or pregnancy-related conditions. I will practice only when seated or lying down, never while driving, standing, or in or near water, and I will stop at once if I feel unwell. I assume all risks of these practices.
5. Nutrition and lifestyle information is general. Any nutrition, supplement, recipe, or lifestyle information is general and is not individualized dietary or medical advice. It does not account for my allergies, intolerances, conditions, or medications. I am responsible for checking suitability and ingredients and for consulting a qualified professional. I assume all related risks.
6. Emotional and mental-health content. Some content may touch on emotions, stress, grief, trauma, the body, or life experiences and may bring up difficult feelings. The app is not therapy, counselling, or crisis support. If I am in distress or crisis, I will contact a qualified professional or emergency services.
7. I will listen to my body and stop. I will use my own judgment, stay within my limits, and modify or stop any practice that causes pain, discomfort, dizziness, numbness, weakness, or distress, and I will seek in-person care as needed. I will not push through pain. In an emergency I will call my local emergency number, such as 911.
8. No guarantee of results. The Company makes no promise, warranty, or guarantee of any particular health, fitness, weight, medical, emotional, or other result. Outcomes vary and depend on factors beyond the Company's control. Content is provided as is and may contain errors or become out of date.
9. My participation is voluntary, and my information is honest. I take part of my own free will. Any information I provide, including health information, is accurate and complete to the best of my knowledge, and I will update it if it changes. I understand the Company relies on it.
10. Waiver and release of liability. To the fullest extent permitted by law, I, for myself and my heirs, family, executors, administrators, successors, and assigns, release, waive, discharge, and agree not to sue the Company for any and all claims, demands, damages, losses, liabilities, costs, and causes of action of any kind, including for personal injury, illness, death, property damage, emotional or psychological harm, and financial loss, arising out of or connected with my use of the app or its content, even where caused by the Company's ordinary negligence. I understand that I am giving up important legal rights, including the right to sue for negligence, to the maximum extent the law allows.
11. Indemnification. To the fullest extent permitted by law, I will indemnify, defend, and hold harmless the Company from any claim, liability, damage, loss, or expense, including reasonable legal fees, brought by me or any third party and arising out of or connected with my use of the app or my breach of this agreement.
12. Limitation of liability. To the fullest extent permitted by law, the Company's total liability for all claims arising out of or connected with the app or this agreement will not exceed the greater of the amount I paid the Company for access in the twelve months before the event giving rise to the claim, or fifty Canadian dollars. The Company will not be liable for any indirect, incidental, special, consequential, exemplary, or punitive damages.
13. Who is protected. This waiver and release is made for the benefit of the Company and each of its owners, directors, officers, employees, independent contractors, instructors, and affiliates, each of whom may rely on it.
14. I am eligible to agree. I am at least the age of majority where I live and legally able to enter this agreement, or I am using the app with the supervision and consent of a parent or legal guardian who agrees to these terms for me.
15. Governing law. This agreement is governed by the laws of the Province of British Columbia and the laws of Canada that apply there, and I agree to the exclusive jurisdiction of the courts of British Columbia, without regard to conflict-of-laws principles, except where the mandatory law of my home jurisdiction requires otherwise.
16. If part is unenforceable. If any part of this agreement is found invalid or unenforceable, the rest stays in full effect, and that part will be applied to the greatest extent allowed.
17. Entire agreement. This is the entire agreement between me and the Company on this subject and replaces any earlier understanding. I am not relying on anything not written here.
18. My acknowledgment. I have read and understood this agreement, I have had the chance to ask questions and to seek my own legal and medical advice, and I am signing freely and voluntarily.
19. Electronic signature. I agree that typing my full legal name and selecting Sign and agree is my binding electronic signature, and that this agreement and the date and time of my signature may be stored electronically as evidence of my agreement.
By signing below, I confirm that I have read, understood, and agree to this Informed Consent, Assumption of Risk, Waiver and Release of Liability.
This consent is required once before you begin. We'll ask you to re-confirm it once a year, or sooner if these terms ever change, so your agreement always reflects the care you're receiving.
You don't have to carry this alone
If you're in pain or thinking about harming yourself, please reach out, these lines are free, confidential, and answered by trained, caring people, any hour of any day. The Saba Method is a wellness space, not a crisis service. In a real emergency, the first option below is the right one.
🚨 In an emergency, call 9-1-1If you or someone near you is in immediate danger.
Talk to someone now, Canada
📞 9-8-8 Suicide Crisis Helpline, call or text 988
24/7, bilingual, trauma-informed support for anyone thinking about suicide, or worried about someone else.
🧒 Kids Help Phone, 1-800-668-6868
For young people, 24/7. Or text CONNECT to 686868.
British Columbia
💬 BC Mental Health Support Line, 310-6789
No area code needed. 24/7 emotional support in 140+ languages, you can call just to talk.
🌊 BC Suicide Line (1-800-SUICIDE), 1-800-784-2433
24/7 crisis and suicide support across British Columbia.
Culturally-rooted support
🪶 Hope for Wellness Helpline, 1-855-242-3310
24/7 for First Nations, Inuit, and Métis Peoples. Phone and online chat at hopeforwellness.ca; support available in Cree, Ojibway, and Inuktitut by request.
🌲 KUU-US Crisis Line, 1-800-588-8717
24/7 Indigenous-specific crisis support for adults, Elders, children, and youth in BC.
For ongoing, non-crisis support, Saba offers trauma-informed care in person and online, book a session. You matter, and reaching out is strength. 🤍
Privacy Policy
Last updated 7 June 2026
Saba Therapy (“we,” “us”) operates The Saba Method. We respect your privacy and handle personal information in line with British Columbia’s Personal Information Protection Act (PIPA) and Canada’s PIPEDA.
Who we are
Saba Therapy / 1450844 B.C. LTD. Questions: hello@thesabamethod.com.
What we collect
- Account, your email for secure sign-in, and an optional name or avatar.
- Wellness inputs you choose to enter, check-ins, reflections, goals and progress. These are self-reported and are not a clinical medical record.
- Payments, handled by Stripe. We never see or store your full card number.
- Technical, basic device and usage data, and information saved on your own device so the app works offline.
How we use it
To provide and personalise the app, save your progress, send account and (optional) wellness emails, process subscriptions, keep the service secure, and improve features.
Emails & your choices
We send two kinds of email. Account emails (sign-in codes, receipts, important service notices) are necessary to run your membership. Wellness emails, gentle practices, reflections and updates, are sent only if you opt in, and every one includes a one-click unsubscribe. You can change your mind anytime by using that link or emailing us. This is in keeping with Canada’s anti-spam law (CASL).
Your consent
We rely on your consent, which you can withdraw at any time by contacting us or closing your account.
On-device storage
The app stores some data on your device (progress and preferences) so it can work smoothly and offline. Clearing your browser or app data removes it.
Who helps us run the app
We use trusted providers who process data only on our behalf: Supabase (sign-in and secure storage), Stripe (payments) and Resend (email delivery). We never sell your personal information.
Children & Nova
Nova is designed to be used with a grown-up. We do not knowingly collect personal information from children without the involvement of a parent or guardian. Parents may contact us to review or delete a child’s information.
Where data is stored
Our providers may store or process data outside Canada (for example, in the United States). By using the app you consent to this transfer.
Keeping & protecting your data
We keep information while your account is active and as needed for legal or operational reasons, then delete or anonymise it. We use reasonable safeguards to protect it, though no method of storage is ever completely secure.
Your rights
You may ask to access, correct or delete your information, or withdraw consent, at any time by emailing us.
Changes
We may update this policy; meaningful changes will be posted here with a new date.
The Saba Method is for education and wellness only and is not medical advice, see our Terms of Service. Contact: hello@thesabamethod.com.
Add to your Home Screen
Two quick taps and The Saba Method lives on your phone like any other app.
↑
Tap the Share button in the toolbar (a square with an arrow pointing up).
➕
Scroll down and tap Add to Home Screen.
✨
Tap Add, then look for the teal S on your home screen.
100 mornings of wisdom
Your phone will gently offer you a different reflection each day for 100 days, at a time you choose. It lives in your own Calendar, nothing to install.
When your Calendar opens, tap Add All. You can remove them anytime.
Find each other\u2019s rhythm.
Two nervous systems, settling together.
Roma · the undercurrent
When did someone last ask how you're actually doing?
Not "fine." The real answer. Most men never get asked. Roma does.
Other apps train your body. None ask what you're carrying. We built the part they skip.
Victor
No one's going to ask you this today. So I will. Two minutes. Off the record.
01 · start in the body
Where are you holding it?
Don't overthink it. Tap where it's tight.
Tap the part of you that's tight.
02 · the word you'd give them
If someone asked, what would you say?
The answer you give so people stop asking.
03 · off the record
And underneath that?
Most apps end at step two. This is where Roma starts.
, ,
Victor reads it back
The one move
15 days.
You showed up again. Most men never do this once.
That's the rep that counts.
That's the rep that counts.
If what surfaced feels heavy, that isn't weakness — it's weight. You don't carry it alone. Talk to someone →
Ready
longer out than in
Nova · The Seven Gifts
And now?
The Saba MethodHealth in Harmony
What brought you here today?
One tap and the right care opens. You can change your mind anytime.
Question 1 of 2
The Bridge
She shares context so she does not have to explain herself again. He shares his own state so she learns what he needs. Both directions, or it is not a bridge.
First Moon
A girl's first period, and the conversation around it. Two sides, written separately, meant to be used together.
What a period is
Once a month, the inside of your uterus builds up a soft lining. If it is not needed, your body lets it go. That is a period. It comes out slowly over a few days.
It is blood, and it is completely normal. It does not mean anything is hurt or wrong.
When it happens
Most girls start between nine and fifteen. There is no right age. Your friend starting before you, or after you, means nothing about either of you.
Your body gives clues first. You grow taller quite fast, your chest starts changing, and you might notice a clear or white patch in your underwear in the months before.
What it feels like
Some girls feel nothing. Some feel a dull ache low in the tummy or back, like a squeeze that comes and goes.
The first few years can be uneven. It might come, then not come for a while, then come again. That is normal while your body is learning.
If it starts when you are out
Go to the bathroom and look. Use a pad if you have one. If not, fold some toilet paper into your underwear. It will hold until you get somewhere better.
Then tell a grown-up you trust. At school that could be your teacher or the office. They have supplies and they have done this many times. You are not in trouble.
What to keep in your bag
- Two pads in a small pouch
- A spare pair of underwear
- A bag for anything used
- A dark sweater you can tie around your waist
Questions girls actually ask
Will everyone be able to tell?
No. Nobody can see it, smell it, or tell by looking at you.
How much blood is it?
Much less than it looks. Over the whole period it is only a few tablespoons.
Can I swim, or do PE?
Yes, all of it. Moving usually helps the achy feeling rather than making it worse.
What if I bleed on my clothes?
It happens to almost everyone at some point. Tie something around your waist and change when you can. Cold water gets it out.
Does it hurt?
Sometimes it aches. Warmth and moving around help most people. If it ever hurts enough to stop your day, tell an adult, because there are things that help.
One thing that matters
Tell your mum, or another grown-up you trust. Not because it is a rule, but because this is easier with someone beside you, and because they have been exactly here.
Before it happens, not after
The biggest predictor of a girl feeling calm about her first period is having been told beforehand. Aim for around nine, or earlier if the signs below have started.
2 to 2.5 yrs before
Breast buds appear. Usually the first visible sign, and it starts the clock.
6 to 12 mo before
Clear or white discharge in her underwear. A reliable and often missed signal.
Months before
A rapid growth spurt, which typically peaks shortly before the first period.
First 1 to 2 yrs
Irregular cycles are expected while ovulation settles. Not a problem to fix.
What to say
These work
- "Your body is going to start doing something new, and I want you to hear it from me first."Frames it as growth rather than warning.
- "It might be next month, it might be in two years. Both are normal."Removes the comparison with friends, where most of the anxiety lives.
- "Here is a pouch for your bag. It stays there whether you need it or not."Preparation without pressure. She will not have to ask.
- "If it starts at school, here is exactly what to do."Rehearse it once. Being unprepared in public is the fear, not the blood.
- "You can ask me anything, and I will not make it awkward."Then keep that promise the first time she tests it.
These land badly
- Calling it the curse, or something to get through.She will carry your framing for years.
- Whispering, or waiting until her brother leaves the room.It teaches shame before she has any reason to feel it.
- "Now you are a woman."She is a child. It lands as a warning about being looked at.
- Handing her a leaflet instead of a conversation.The information is the easy part. Permission to ask is what she needs.
- Only ever discussing hygiene.What is happening and why matters far more.
What to prepare
- A pouch for her bag: two pads, spare underwear, a bag for waste
- Pads at home where she can reach them without asking
- A quiet word with her school so she knows who to go to
- A heat pack, and permission to use it
When to see a doctor
- A first period before her eighth birthday
- No period by fifteen, or more than three years after breast development began
- Bleeding through a pad every hour for several hours
- Pain that keeps her home from school, or that painkillers do not touch
- Periods longer than seven days, or tiredness and breathlessness alongside heavy bleeding, which can point to low iron
Education from a Registered Kinesiologist, written to help you prepare and to help her feel ready. It is not a diagnosis and does not replace care from your doctor or nurse practitioner. Anything in the list above belongs with them.
For your appointment
Answer these once. Luna turns them into something your doctor can read in thirty seconds, and tells you what to ask for.
Endometriosis takes an average of four to eleven years to diagnose. Most of that delay happens in appointments.
Step one
What is actually happening
Nothing here leaves your device.
Step two
Your record
This is what your doctor sees. Specific and in clinical language, because that is what gets acted on.
Step three
What to ask for
Not a diagnosis. The questions and tests that match what you described, so you can name them yourself.
Step four
If you are not taken seriously
Say this
"I would like it noted in my chart that I raised this today, and what we decided."
The single most effective sentence a patient can use. It creates a written record, and it changes what happens next far more reliably than insisting does.And this
"What would need to be true for this to be worth investigating?"
It moves the conversation from whether you are believed to what the threshold is, and it is very hard to answer with reassurance alone.And if you need to
"I would like a referral to a gynaecologist. If you do not think that is warranted, could you note the reason?"
Asking for the reason to be recorded is not aggressive, it is normal clinical documentation.Do not wait for an appointment
Go to urgent care or emergency if any of these are true.
- Soaking through a pad every hour for more than two hours
- Feeling faint, dizzy or breathless with heavy bleeding
- Sudden severe one-sided pelvic pain
- Any bleeding if you could be pregnant
- Any bleeding at all after menopause
- Fever with pelvic pain
Luna is education written by a Registered Kinesiologist. It does not diagnose, and it is not a substitute for your doctor or nurse practitioner. Its job is to help you describe what is happening accurately, and to make sure you leave knowing what was decided.
Perimenopause
The chapter almost nobody prepares you for. It starts earlier than most women are told, and it is not the end of anything.
What is actually happening
Perimenopause is the transition before your last period. Oestrogen does not glide downward, it swings, and those swings are what you feel.
It commonly begins in the mid forties and typically runs four to eight years. Menopause itself is a single day, twelve months after your last period. Everything before that is this.
The pattern in your cycle
Cycles usually shorten first, then become erratic, then lengthen with skipped months. Irregularity is the signal, not a malfunction.
This is exactly when calendar prediction stops working, in every app including this one. Luna will tell you when it is no longer confident rather than guessing.
What women report most
- Sleep that breaks at three in the morning
- Hot flushes and night sweats
- Mood changes that feel unlike you
- Joint aches with no injury behind them
- Word finding and concentration slips
- Heavier or much lighter bleeding
The single strongest lever
Resistance training. Not cardio, not a supplement. Falling oestrogen accelerates loss of bone and muscle, and progressive strength work is the intervention with the best evidence behind it for both.
Two to three sessions a week, loaded, progressive. Soma will build it around you.
What else genuinely helps
- Protein at every meal, because requirements rise as you ageVita adjusts this for you
- A cooler bedroom and an earlier wind-downSpira has the practice
- Weight bearing movement for bone
- Naming it out loud, at home and at work
See your doctor about these
Perimenopause explains a lot, but it should never be the automatic answer.
- Bleeding between periods
- Bleeding after sex
- Soaking a pad every hour
- Any bleeding at all once you have gone twelve months without one
- Symptoms severe enough to affect your work or your relationships, which is a treatment conversation, not something to endure
Menopausal hormone therapy is a real and often excellent option, and the decision belongs with your doctor or nurse practitioner. Luna does not advise on it. What Luna can do is help you arrive with an accurate record of what has been happening.
Back to moving
Returning to movement after a baby, with a Registered Kinesiologist and Registered Manual Osteopath who sees postpartum bodies every week.
What I actually do
I assess how you move. Where the rib cage has stopped rotating, where the hips have stopped sharing the load, which side you brace on when you lift the car seat. That assessment is the whole job, and it is what tells us what to change.
Then I treat it with my hands and with your own effort: mobilization to restore movement, activation to get the right muscle working again, and a programme you can actually do at home. I use TENS and the same modalities a physiotherapist would, with one exception, I do not dry needle.
I do not manipulate. No high velocity thrust, nothing that cracks. Postpartum tissue does not need force, it needs input and time.
What a first session looks like
We talk about the birth, what you are doing all day, and what hurts or feels wrong. Then I watch you move: breathe, roll, stand up, lift, reach overhead.
You leave with two or three things to do, not twenty. And you leave knowing which of your symptoms are mine to help with and which belong with someone else, which is the part most people never get told.
What I see most in the first year
None of these are unusual, and all of them are treatable.
The ribs and the mid back
- Ten months of a growing bump changes how the rib cage sits, and it does not simply spring backYour breath depends on those ribs moving. So does your pelvic floor
- Feeding posture stiffens the mid back and the front of the shouldersMobilization and activation, then a home drill that takes two minutes
The hips and the pelvis
- One side often takes over, usually the side you carry the baby onAssessment finds it. Loading it evenly is the fix
- Pain low at the back or in the pubic joint that started in pregnancy and stayedCommon, treatable, and not something to wait out
Wrists, thumbs and the neck
- Thumb-side wrist pain from lifting a baby the same way fifty times a dayVery common in the first six months. Load management and activation, plus TENS if it is angry
- Neck and headaches from looking down while feedingMobilization and a change in how you set up, not a lecture about posture
Scars
- A caesarean scar, once fully healed and cleared, responds well to gentle external workIt is skin and fascia, and it can restrict how your trunk moves long after it looks fine
- Perineal scarring is not external workThat belongs with a pelvic health physiotherapist
And where I stop
Internal pelvic floor assessment and treatment is not mine to do. That is a restricted act and it belongs to a pelvic health physiotherapist with specific training. If you have leaking, heaviness or pain with sex, that referral is the most useful thing on this page, and I will make it.
I also do not diagnose medical conditions or manage your obstetric care. If something looks like it belongs with your doctor or midwife, I say so on the day rather than working around it.
Breathe before you lift
Your diaphragm and pelvic floor work as one system. Getting the timing back is the foundation everything else sits on.
Inhale and let the ribs widen sideways, not the chest lift. Then exhale as you do the hard part of any movement. Sitting up, standing, lifting the car seat.
Check for coning
- Lie on your back, knees bent, and lift your head
- Look down at your midlineA ridge or a dome along the centre means the load is more than the tissue is managing today
- If it domes, exhale first, then move, and reduce the rangeNot a reason to stop, a reason to change how
Weeks 0 to 6
Breathing, walking, and getting up and down well. Nothing loaded. This is not rest, it is the first phase.
Weeks 6 to 12
Bodyweight patterns, carries at a weight that stays symptom free, gradual return to impact only if there is no leaking.
3 months on
Progressive load. Strength work is protective here, not risky.
Any time
Symptoms are the guide, not the calendar. A six week clearance is permission to begin, not proof that tissue is ready.
Get a pelvic health referral if
- You leak urine when you cough, sneeze, run or lift
- You feel heaviness or dragging in the vagina, especially later in the day
- Sex is painful
- You cannot feel any connection to your pelvic floor at all
- Your midline still domes at three months
None of these are things to live with, and all of them respond to treatment.
Written by Saba, a Registered Kinesiologist and Registered Manual Osteopath in North Vancouver. In clinic she assesses mobility and treats it with mobilization, activation, exercise prescription and modalities including TENS. She does not manipulate, does not dry needle, and does not do internal pelvic floor work, which is a restricted act belonging to a pelvic health physiotherapist. This page is education and does not replace your midwife, doctor or physiotherapist.
Is it PMS, or is it PMDD?
The difference is not how many symptoms you have. It is how much of your life they take.
The line between them
PMS is common and uncomfortable. PMDD is a distinct condition where mood symptoms in the second half of the cycle are severe enough to damage work, study or relationships.
The timing is the tell. Symptoms appear in the week or so before bleeding, ease within a few days of it starting, and are absent in the week after. If you feel like this all month, it is something else, and that is worth knowing too.
What doctors look for
- Marked mood swings, or sudden sadness and sensitivity to rejection
- Marked irritability or anger, often with conflict
- Marked low mood or hopelessness
- Marked anxiety or feeling on edge
- Plus others such as low interest, poor concentration, exhaustion, appetite change, sleep change, feeling overwhelmed, or physical symptoms
Why the record is the whole thing
PMDD is not diagnosed from one appointment or one questionnaire. It requires symptoms rated prospectively, day by day, across at least two cycles.
Almost nobody arrives with that, which is a large part of why this is missed for years. Luna can build it for you quietly in the background, from what you already log.
This needs care now, not next cycle
- If you ever have thoughts of harming yourself, that is an emergency and it deserves immediate help. Contact your local crisis line or emergency services, or go to your nearest emergency department.
- If symptoms are severe every cycle, treatment exists and works. This is not something to manage alone with a supplement.
Luna does not diagnose PMS or PMDD, and a Registered Kinesiologist cannot. What Luna does is hold an accurate two-cycle record and hand it to the person who can.
On the pill
The week most cycle apps quietly stop being useful. Here is what is actually true.
Your bleed is not a period
On combined hormonal contraception, the bleed in your break week is a withdrawal bleed, caused by stopping the hormone. There is no ovulation behind it and no natural cycle underneath it.
That is not a problem. It just means predictions about fertile windows, phases and ovulation do not apply to you, and any app that shows them anyway is guessing.
What Luna will and will not claim
Luna will not draw you a fertile window or a phase forecast while you are on hormonal contraception. It will track what is real: bleeding, symptoms, mood, sleep, energy and training.
Saying "I cannot know this" is a feature. It is also why anything Luna does tell you is worth something.
What still applies completely
- Training, nutrition and recovery, which never depended on the cycle to begin with
- Iron, because some methods increase bleeding and some reduce it
- Sleep and nervous system work
- Symptom tracking, which is how you find out whether this method suits you
Worth logging and raising
- Mood change after starting or switchingReported by many, and the research is mixed rather than settled. Your own record is the strongest evidence you have
- Bleeding that keeps breaking through
- Headaches, especially new ones with visual changes
- Loss of interest in sex
Urgent
- New severe headache, or a headache with visual disturbance
- Chest pain, breathlessness, or pain and swelling in one calf
- Yellowing of the eyes or skin
Contraception choice, switching and stopping are decisions for your doctor or nurse practitioner. Luna's job is to make sure you can describe your experience accurately when you get there.
Cycle and concussion
Emerging research, shared honestly, because no other cycle app has a concussion pillar to connect this to.
What the research suggests
Early work indicates that where you are in your cycle when a head injury happens may relate to how recovery goes. The proposed mechanism is progesterone withdrawal after an injury sustained in the second half of the cycle.
How strong is this? Preliminary. A 2025 review found only a handful of studies. It is genuinely interesting and it is not settled, and Luna will not pretend otherwise.
What to actually do with it
One thing. If you sustain a concussion, note where you were in your cycle and tell your clinician.
It costs nothing, it may matter, and nobody will ask you for it. Luna records it automatically if you log the injury.
What this does not mean
- Do not change your treatment because of your cycleConcussion care is directed by your clinician
- Do not avoid your sport in any phaseThe evidence nowhere near supports that
- Do not read a worse recovery as inevitablePhase is one small factor among many
Preliminary evidence, offered because knowing it costs you nothing and because your clinician may find it useful. Concussion management belongs with a qualified practitioner.
G1The Errand
G2The Duet
G3The Garden