What your body needs in terms of movement and nutrients during each phase of your cycle can change. Below you will find suggestions for each phase to support hormone health and regulate energy and mood.
- Menstrual:
- Day 1- Day 5 of cycle
- Food Focus: Replenish iron, support inflammation, nourish with minerals.
- Grass-fed red meat or bison: High in food-based iron to restore blood loss
- Cooked leafy greens (spinach, kale): plant-based iron and magnesium
- Pumpkin seeds: Magnesium and zinc, support mood and cramps
- Bone broth: Minerals and amino acids for repair
- Fitness Focus: Rest, gentle movement, recovery. Hormone levels are at their lowest, so energy may be reduced.
- Yoga or gentle stretching: Supports circulation and eases cramps.
- Walking: Low-impact movement helps mood.
- Restorative activities: Prioritize recovery.
- Follicular:
- Day 6- Day 14 (first half of cycle)
- Food Focus: Support rising estrogen, nurture the gut and liver, promote energy.
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts): Help metabolize estrogen
- Fermented foods (sauerkraut, kimchi, kefir): Feed gut microbiome for hormone metabolism
- Oats or quinoa: Complex carbs and fiber for steady energy
- Wild salmon or sardines: Omega-3s, brain and hormone support
- Fitness Focus: Build strength, try new activities, increase intensity. Estrogen and energy are rising, making this the best time for challenging workouts.
- Strength training: Estrogen is rising, supporting muscle building.
- HIIT (High-Intensity Interval Training): Enhanced recovery and performance.
- Dance, cycling, or trying new workouts: Best time for novelty and skill learning.
- Ovulation:
- Days can vary; Day 12- Day 16; can be important to track your cycle and test LH levels
- Food Focus: Support liver detox, boost antioxidants, optimize fertility.
- Berries (blueberries, raspberries): High in antioxidants, protect cells
- Eggs: Choline and B vitamins for ovulation and detox
- Arugula and leafy greens: Support liver detox of hormones
- Lentils or chickpeas: Plant protein, zinc for egg quality
- Fitness Focus: Peak performance, social workouts, power moves. Hormones (especially estrogen) peak, making you feel strong and energetic.
- Group fitness classes: Social energy is high.
- Power or plyometric workouts: Peak power and stamina.
- Running or circuit training: Body is primed for max output.
- Luteal:
- Day 17- 28/32
- Food Focus: Support progesterone, balance blood sugar, ease PMS.
- Sweet potatoes: Complex carbs help serotonin and cravings
- Sunflower seeds: Vitamin E, magnesium, support progesterone
- Dark chocolate (70%+): Magnesium, mood support
- Wild-caught fish or flaxseed: Omega-3s to reduce inflammation and PMS
- Fitness Focus: Lower intensity, steady-state, mind-body connection. Progesterone rises and energy may dip; the body is less resilient to stress.
- Pilates or barre: Supports core and stability.
- Moderate cardio (walking, swimming, biking): Manage stress and support mood.
- Lighter strength training: Reduce intensity, avoid overtraining.
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