Nutrition and Your Cycle

So much nutrition information is based on the consistency of the male body, rather than the ebbs and flows of the female body. If you are of fertile years and have a menstrual cycle you will feel so much better if you eat in tandem with your monthly hormonal changes.

What are the stages of the menstrual cycle?

The Follicular phase: days 1-13 of your cycle

• This phase begins with menstruation for the first five days.
• Estrogen and progesterone are at their lowest.
• Mood clarity, and energy are enhanced. You feel like your very best self.

Ovulation: day 14 of your cycle

• Egg is released into the fallopian tubes, available for fertilization.
• Estrogen levels are high.
• Libido is at its peak!

Luteal: days 15-28 of your cycle

• The uterus thickens to prepare for pregnancy.
• Progesterone levels climb and peak about seven days after ovulation.
• Mood, clarity and energy are low.

How do you support your body at each stage?

The follicular phase:

• Avoid sugar and seed oils.
• Up your iron intake through grass fed meats and oysters.
• Consume more fats from fish, coconut oil, grass-fed butter, olive oil, and ghee.
• Increase your protein intake.
• Limit starches.
• The best time of the month to integrate a longer overnight fast
• These are great days to do higher intensity exercises like long runs, HIIT workouts, and heavier weights.

The luteal phase:
Avoid refined sugar and blood sugar spikes (these will make your upcoming period miserable).
Integrate starches from starchy vegetables and fruit, combined with fat and protein.
Avoid prolonged intermittent fasts.
Do not skip meals.
Avoid seed oils.
This is the phase to prioritize self care and limit your exercise to low or moderate intensity.
Make sure you sleep 8+ hours a night and do things to support your more sensitive nervous system.

You got this girl!