Want better energy, faster recovery, and peak performance? The key may not be a new supplement or diet trend, but understanding your hormones. Throughout your cycle, hormonal shifts affect your metabolism, cravings, and nutrient processing. By aligning your nutrition with these changes, you can boost endurance, stabilize mood, and improve overall well-being. While a whole foods, low-carb diet with plenty of vegetables is a solid foundation, certain foods can further enhance your health and performance in each phase of your cycle.

Menstrual phase (Days 1-5): Support recovery & replenishment

• What’s happening? Estrogen and progesterone are at their lowest, leading to fatigue and increased nutrient needs.
• What to focus on: Iron-rich foods to replenish lost blood, anti-inflammatory foods to reduce cramps, and an extra focus on hydration to support circulation.
• Foods to focus on:
  • Leafy greens like spinach, kale, Swiss chard (rich in iron)
  • Grass-fed beef (rich in iron and B vitamins)
  • Wild-caught salmon (for omega-3s and inflammation reduction)
  • Bone broth (supports gut health and hydration)
  • Dark chocolate - ever wondered why you might crave chocolate around your period? Your body is talking - dark chocolate is rich in magnesium for muscle relaxation and mood support.

Follicular phase (Days 6-14): Boost energy & grow muscles

• What’s happening? Rising estrogen levels increase energy, improve insulin sensitivity, and enhance muscle-building potential.
• What to focus on: Protein and nutrient-dense foods to support productive workouts and ensure proper muscle recovery.
• Foods to focus on:
  • Lean proteins like pasture-raised chicken, turkey, wild-caught fish (good sources of protein)
  • Eggs (rich in choline for brain function and hormone balance)
  • Berries (high in antioxidants to combat oxidative stress from workouts)
  • Fermented foods (kimchi, sauerkraut, yogurt for gut health)
  • Cruciferous vegetables (broccoli, Brussels sprouts to support estrogen metabolism)

Ovulatory phase (Days 15-17): optimize performance & endurance

• What’s happening? Estrogen peaks, boosting strength and endurance while improving metabolic efficiency.
• What to make sure you’re getting enough of: Whole-food carbohydrates to fuel high-intensity workouts which are ideal for this phase, and to ensure sustained energy.
• Foods to focus on:
  • Root vegetables (sweet potatoes, carrots, beets for sustained energy)
  • Quinoa or lentils (slow-digesting carbs and plant-based protein)
  • Avocados (healthy fats to support hormone function)
  • Citrus fruits (high in vitamin C to support collagen and reduce inflammation)
  • Seeds (flax, pumpkin, chia for essential fatty acids and hormone balance)

Luteal phase (Days 18-28): Support mood & reduce inflammation

• What’s happening? Progesterone rises, leading to potential bloating, cravings, and lower energy.
• What to focus on: Magnesium-rich foods for mood stability, fiber for digestion, and stable blood sugar levels to curb cravings. 
• Foods to focus on:
  • Dark leafy greens (for magnesium and vitamin B6 to ease PMS symptoms)
  • Nuts & seeds (almonds, walnuts, sunflower seeds for hormone support)
  • Wild-caught fatty fish (for anti-inflammatory omega-3s)
  • Herbal teas (ginger, peppermint, dandelion to support digestion and reduce bloating)
  • Dark chocolate (for a healthy magnesium boost and to satisfy cravings mindfully)

Cycle syncing your nutrition allows you to nourish your body with the right foods at the right time, enhancing energy, performance, and recovery. While a whole-foods, low-carb diet rich in vegetables is beneficial throughout your cycle, fine-tuning your nutrient intake during each phase can help you feel more balanced, avoid fatigue, and optimize your workouts. Start tracking your cycle and incorporating these foods to experience the benefits of eating in sync with your body's natural rhythm.

Bonus: Just as your body benefits from tailored nutrition throughout your cycle, your workouts can also be optimized to align with your hormonal changes. Curious how? Read "Health Coach Tip - Cycle-Syncing Your Workouts for Your Menstrual Cycle".