Women Eating With Rhythm
If you have ever felt overwhelmed by the endless and often conflicting nutrition advice from the internet, family, and friends, you are not alone. My journey into cyclical eating started when I realized just how much my diet impacted my hormones, skin, and overall well-being. I have always been sensitive to food. One cookie and boom, a pimple appears overnight like an uninvited guest. I knew I had to find a way to nourish my body without constantly battling the effects of poor eating. So I started paying attention, taking notes, and syncing my meals with my body's natural rhythm. Why not work with my 28-day cycle instead of against it? Learning how to eat, not just what to eat, changed everything. This guide is the result of my discoveries. It is a tool to help with meal planning, understanding hormonal shifts, and ultimately making peace with food. Let us embrace our body's natural flow and eat in a way that truly supports us!
Eating in sync with the natural rhythm of the menstrual cycle provides profound benefits for energy levels, hormonal balance, and overall well-being. Each phase of the cycle requires different nutrients to support the body's shifting needs. By tailoring meals to align with hormonal fluctuations, women can optimize their health, reduce symptoms, and feel more in control of their bodies.
To make cycle-syncing with nutrition simple and actionable, I created a 28-day Nutrition Guide that breaks down what to eat during each phase of your cycle. It includes four printable sheets, one for each phase, that you can hang on your fridge for easy meal planning and grocery shopping.
I’m also offering a free, one-page Daily Quick Tips flyer with simple strategies to support digestion, balance blood sugar, and optimize energy. It covers things like the best order to eat your meals, when to drink water for better absorption, and how to set up your plates. With both resources, you’ll have everything you need to nourish your body in sync with your cycle without the guesswork.
Now, what is this all about?
Supporting the Menstrual Phase
The menstrual phase is a time of renewal. The body sheds the uterine lining, requiring iron-rich foods to replenish lost minerals. Nutrient-dense proteins such as beef, lamb, bison, and organ meats supply bioavailable iron, B12, and zinc, which are essential for rebuilding red blood cells and maintaining energy. Warming foods like bone broth and grass-fed butter provide comfort and essential fatty acids for hormone production. Resistant starches from prepped foods, such as cooked then cooled sweet potatoes, promote gut health while providing steady energy release. Cooking and cooling these foods for at least 12 hours alters the structure of the starches, making them fermentable fibers that feed beneficial gut bacteria and improve digestion. Green bananas, naturally rich in resistant starch, can also be included to support gut health. Probiotic-rich foods, such as sauerkraut and kimchi, aid digestion, and herbal teas like chamomile and ginger help reduce inflammation and soothe the body.
Energizing the Follicular Phase
As estrogen levels rise, the body thrives on light, energizing foods that support metabolism and cellular growth. Lean proteins such as chicken, turkey, and fish provide amino acids and B vitamins for sustained energy. Avocados and olive oil offer healthy fats that promote brain function and cellular repair. Resistant starches like cooked then cooled rice or sweet potatoes and fresh green plantains fuel the body while supporting gut bacteria. Preparing starchy foods by cooking, allowing them to cool, and then reheating them before eating can lower their glycemic impact while providing a prebiotic benefit. Prebiotic foods, including asparagus and onions, encourage beneficial gut flora. Fermented foods such as yogurt and kombucha enhance digestion. Green tea boosts metabolism, while peppermint tea aids digestion and prevents bloating.
Cooling the Ovulatory Phase
Ovulation marks the peak of estrogen and testosterone, making this the ideal time to consume light, cooling foods that aid detoxification. Proteins such as fish, chicken, and eggs supply choline and omega-3s for cognitive function and hormone support. Coconut oil and avocado contribute healthy fats to nourish cells. Resistant starches from prepped legumes and quinoa provide fiber and steady energy release. Prebiotic foods like artichokes, leeks, and seaweed support liver function, assisting in hormone metabolism. Probiotic foods such as miso and fermented vegetables enhance gut health. Herbal teas such as spearmint and peppermint help maintain balance and reduce bloating.
Nurturing the Luteal Phase
During the luteal phase, progesterone levels rise, requiring comforting, nutrient-dense foods. Protein sources such as beef, lamb, pork, and salmon provide vital amino acids and omega-3s to reduce inflammation and stabilize mood. Grass-fed butter and coconut oil deliver essential fatty acids for progesterone synthesis. Cooked then cooled sweet potatoes or oats provide resistant starches to maintain energy and regulate blood sugar. Prebiotic foods like dandelion greens, cooked onions and lentils support digestion, while probiotic-rich foods such as kefir and kimchi encourage gut health. Chamomile tea helps ease stress, while ginger tea reduces inflammation and supports digestion.
The Role of Protein
Protein is a crucial macronutrient that supports muscle repair, immune function, and hormonal balance. It plays an essential role in stabilizing blood sugar levels and promoting neurotransmitter production, which influences mood regulation. Protein consumption is also important for maintaining lean body mass, especially during periods of metabolic fluctuations that occur throughout the menstrual cycle. Protein needs remain consistent across all phases of the cycle, but an increased intake during the luteal phase can help support progesterone production and sustain energy levels.
The best sources of protein include ruminant meats such as beef, bison, lamb, and venison, which offer high amounts of essential amino acids and bioavailable nutrients. Organ meats including liver, heart, and kidney are nutrient dense options that provide vitamins and minerals that support overall health. For those who are uncomfortable eating organ meats, an ancestral supplement can be a convenient alternative. Another option is incorporating organ meats into meals, such as purchasing pre-made meatballs that contain organ blends from brands like Force of Nature, which are often available at Whole Foods and other natural grocery stores.
The Role of Fats
Fats play a critical role in hormonal health, brain function, and overall well-being. They are essential for producing hormones like estrogen and progesterone, supporting cellular integrity, and aiding in the absorption of fat-soluble vitamins (A, D, E, and K). High-quality fats provide a stable energy source, reducing blood sugar fluctuations and supporting metabolic health.
During different phases of the menstrual cycle, fat intake can help regulate hormonal shifts. In the luteal and menstrual phases, increasing healthy fat intake promotes a sense of fullness and stabilizes mood, which may help reduce symptoms associated with premenstrual syndrome.
The best sources of fats include animal based options such as butter, tallow, lard, and fatty cuts of meat. Fish that are rich in omega three fatty acids, such as salmon, sardines, and mackerel, provide essential nutrients for brain and heart health. Dairy products like full fat cheese, cream, and milk from grass fed sources contain beneficial fats that contribute to hormone production. Certain plant based sources such as coconut oil, avocado, and macadamia nuts can also be included in the diet if tolerated.
The Role of Fruit
Fruits should also be adapted to each phase. Berries and citrus fruits are excellent in the follicular phase due to their antioxidant content and ability to support collagen production. During ovulation, lighter and water-rich fruits such as melons and cucumbers help with hydration. The luteal phase benefits from potassium-rich fruits like bananas and dates to help with fluid retention and muscle relaxation. In the menstrual phase, iron-rich fruits like blackberries and cherries support red blood cell production and help with fatigue.
The Role of Vegetables
Vegetables are widely recognized for their nutritional benefits, offering essential fiber, vitamins, minerals, and antioxidants. However, recent discussions have questioned their universal necessity in the diet. Dr. Paul Saladino, a proponent of the carnivore diet, argues that certain plant components, such as leaves, stems, roots, and seeds, contain defense chemicals that may be harmful to humans. He suggests that while fruits are generally safer, other plant parts have evolved mechanisms to deter consumption, potentially leading to adverse health effects.
Scientific research continues to support the health benefits of vegetables, emphasizing their role in digestion, heart health, and metabolic function. According to the Harvard T.H. Chan School of Public Health, a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and help regulate blood sugar levels. While some individuals with digestive disorders or sensitivities may find certain vegetables problematic, the majority of people benefit from their inclusion. Evaluating personal health needs and consulting with healthcare professionals can help determine the best dietary choices.
Guidelines for Including Vegetables in Your Diet:
Diverse Selection: Incorporate a variety of vegetables to obtain a broad spectrum of nutrients.
Preparation Methods: Cooking methods such as steaming or roasting can reduce certain anti-nutrients in vegetables.
Personal Tolerance: Pay attention to how your body responds to different vegetables and adjust accordingly.
The Role of Dairy
Dairy, especially from high-quality sources such as raw or grass-fed cheeses and yogurts, supplies essential nutrients like calcium, vitamin K2, and probiotics. During the follicular and ovulatory phases, lighter dairy options such as yogurt and fresh cheese aid digestion and provide beneficial bacteria. In the luteal and menstrual phases, aged cheeses and full-fat dairy help support progesterone production and provide additional energy for the body's increased metabolic needs.
Acknowledging Bread and Pasta
While bread and pasta are commonly consumed carbohydrate sources, they are not essential in a nutrient-dense diet. However, certain options can support hormonal health if chosen wisely and prepared correctly.
Best Types of Bread and Pasta:
Sourdough bread: Naturally fermented, reducing gluten and improving digestibility.
Sprouted grain bread: Higher in nutrients and lower in antinutrients.
Einkorn or heirloom wheat: Less processed and easier to digest.
Cassava or chickpea pasta: Grain-free alternatives that provide fiber and stable energy.
Are Bread and Pasta Necessary? No, they are not necessary, but they can be included if they align with your dietary needs. If consumed, they should be part of a balanced approach, ensuring they do not displace nutrient-dense proteins and fats.
Creating Resistant Starches for Gut Health: Resistant starches feed beneficial gut bacteria, stabilize blood sugar, and improve digestion. To create resistant starch in bread and pasta:
Cook, then cool pasta or grains for at least 12 hours before reheating.
Use sourdough or sprouted grains, as fermentation naturally alters starch composition.
Pair carbohydrates with fats and proteins to slow glucose absorption.
By making informed choices regarding carbohydrate consumption and focusing on preparation techniques that enhance nutrient availability, women can include these foods in a way that supports metabolic and hormonal balance.
The body thrives when given proper support, and cyclical nutrition offers a natural and sustainable way to enhance vitality. Rather than following restrictive diets or one-size-fits-all approaches, women can learn to eat in a way that aligns with their biological needs. This method encourages mindful eating, reduces cravings, and supports digestion by incorporating whole foods that fuel the body efficiently. Over time, this practice becomes an empowering tool for long-term health, reinforcing the idea that food is not just fuel but a source of nourishment that can enhance physical, mental, and emotional well-being.
References
Cleveland Clinic. Nutrition and exercise throughout your menstrual cycle. Available at: https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle. Accessed January 15, 2025.
Healthline. Resistant starch 101: A complete beginner’s guide. Available at: https://www.healthline.com/nutrition/resistant-starch-101. Accessed January 15, 2025.
Houghton LA, Brown CR. The role of iron in women's health. Nutr Biochem. 2019.
Johnson SR. Hormonal changes throughout the menstrual cycle and their impact on nutritional needs. J Womens Health. 2018.
Smith KB, White CJ. The importance of prebiotics and probiotics in hormonal health. Curr Dev Nutr. 2020.
Harvard T.H. Chan School of Public Health. Vegetables and Fruits: Get the Facts. Harvard T.H. Chan School of Public Health website. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits. Accessed December 20, 2024.
Saladino P. Are Vegetables Toxic? The TRUTH about Paul Saladino. Paul Saladino, MD website. https://www.paulsaladinomd.co/bullshit. Accessed December 20, 2024.
Harvard T.H. Chan School of Public Health. "Vegetables and Fruits: Get the Facts." Retrieved from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits
Paul Saladino, MD. "Are Vegetables Toxic? The TRUTH about Paul Saladino." Retrieved from: https://www.paulsaladinomd.co/bullshit
XO, Vixen Peak
