Harnessing Hormonal Harmony

A Guide to Cycle Syncing Nutrition

When we talked about cycle syncing our workouts, we mentioned how the world often offers a cookie cutter solution to fitness. 

Well, surprise! The same goes for our nutrition. 

However, as many of you have learned, that isn’t always the best approach. We often see hetero couples discussing how they started counting calories and the husband dropped 20 pounds seemingly overnight, but the wife didn’t notice much of a difference. 

If this isn’t the case, we also often see a scenario where she loses weight, maybe even her ideal amount, only to gain it back later.

We need a new approach. That’s focused on who we are as women, rather than trying to follow what works for men, when they’re on a completely different cycle. A 24 hour cycle, and a 28-day cycle are going to need completely different things.

Studies, like those conducted by Dr. Alissa Vitti, have shown that for women, the answer is to embrace your cycle rather than fight it. This will lead to increased energy, overall hormonal harmony, and long term health. 

We want to focus on a healthy, positive relationship with food, instead of one where we feel guilty every time we eat. Let’s trade “good” and “bad” foods, for foods that heal our minds and bodies, and those that we can take pleasure in when we need a moment of indulgence. 

Because nothing is bad.

Sometimes chocolate really is what we, and our bodies need, okay?

The Menstrual Cycle: A Cyclical Symphony

The menstrual cycle is a complex interplay of hormones that orchestrates our reproductive systems. Divided into four phases—menstrual, follicular, ovulatory, and luteal—the menstrual cycle influences energy levels, mood, and nutrient requirements. By aligning nutritional choices with these hormonal fluctuations, we can promote hormonal harmony and address specific needs during each phase.

Menstrual Phase:

During the menstrual phase, estrogen and progesterone levels are low. Some may experience fatigue, cravings, and mood swings here. Optimal nutrition during this phase involves replenishing lost nutrients and supporting the body's energy needs, which can help alleviate these PMS symptoms.

Iron-rich foods: Combat fatigue and replenish iron lost during menstruation with leafy greens, lean meats, and legumes.

Hydration: Stay well-hydrated to counter fluid loss and alleviate bloating.

Omega-3 fatty acids: Reduce inflammation and ease menstrual cramps by incorporating fatty fish, flaxseeds, and walnuts into your diet.

Follicular Phase:

As estrogen levels rise during the follicular phase, energy levels increase, and mood stabilizes. Focus on nutrient-dense foods to support physical activity and promote overall well-being.

Complex carbohydrates: Boost serotonin levels and sustain energy with whole grains, fruits, and vegetables.

Lean proteins: Support muscle development and repair with lean meats, eggs, and plant-based protein sources.

Antioxidant-rich foods: Combat oxidative stress with berries, dark leafy greens, and nuts.

Ovulatory Phase:

Ovulation marks the peak of estrogen levels, enhancing energy, mood, and libido. Nutrient-rich choices further support the body during this phase.

Calcium-rich foods: Strengthen bones and muscles with dairy products (if you aren’t allergic), leafy greens, and fortified plant-based alternatives.

Magnesium: Alleviate bloating and support muscle relaxation with foods like bananas, avocados, and nuts.

Hydration: Support increased fluid needs with water-rich fruits and veggies, like cucumber, celery or zucchini.

Luteal Phase:

Progesterone levels rise during the luteal phase, potentially leading to mood swings, cravings, and increased calorie expenditure. Balancing blood sugar and prioritizing specific nutrients can help manage these fluctuations.

Complex carbohydrates: Stabilize blood sugar levels with whole grains, sweet potatoes, and legumes.

B-vitamins: Alleviate PMS symptoms and support the nervous system with foods like eggs, leafy greens, and nuts.

Serotonin-boosting foods: Combat mood swings with dark chocolate, nuts, and seeds.

Cycle syncing nutrition is a powerful tool for us to harness our hormonal fluctuations and optimize our overall well-being. By tailoring dietary choices to the unique needs of each menstrual phase, we can foster hormonal balance, energy stability, and emotional resilience. Embracing this holistic approach to nutrition empowers us to connect with their bodies, fostering a deeper understanding and appreciation for the cyclical nature of health and vitality.

Take it from me, that the more you do this, the more it just becomes second nature.

Your body will tell you what she needs; you just have to learn how to listen to her. 😌