Syncing with Your Cycle - How To Align Your Nutrition, Movement & Energy with Each Menstrual Phase

As a fertility and hormone nutritionist, one of the most empowering practices I’ve embraced- and guide my clients through- is learning how to live with your cycle, rather than pushing against it.

Each menstrual phase brings unique hormonal shifts, energetic rhythms, and nutritional needs. By syncing your food and movement with these natural changes, you can support better mood, hormone balance, and long-term reproductive health.

Let’s walk through each cycle phase - because once you understand it better, you can work with it rather than against it:

🩸 Menstrual Phase (Days 1–5)

Rest. Rebuild. Reflect.

What’s happening hormonally: Your oestrogen and progesterone levels are at their lowest as your body sheds the uterine lining- aka your period. It’s completely normal to feel more withdrawn or fatigued during this time.

Energy levels: Lower. This is your inner winter- a time to slow down, tune inward, and listen to what your body needs most.

Nourish with:This is the time to replenish key nutrients lost through bleeding and support your body’s natural detox process.

• Iron-rich foods- Think grass-fed red meat, lentils, and dark leafy greens to help restore lost iron.

• Magnesium- Found in pumpkin seeds and dark chocolate; it can ease cramps and support mood.

• Omega-3 fatty acids- From wild salmon, flax, or chia seeds; these help reduce inflammation and balance prostaglandins, which are compounds involved in period pain.

  
  

Movement: Gentle and restorative. Choose yoga, stretching, or nature walks. If your body calls for rest- listen. Honour the pause.

🌱 Follicular Phase (Days 6–12)

Energise. Build. Create.

What’s happening hormonally: Oestrogen starts to rise as your body prepares for ovulation. Follicle Stimulating Hormone (FSH) encourages eggs to mature.

Energy levels: On the rise. You may feel more sociable, motivated, or inspired- this is the time to dream, plan, and take action.

Nourish with: You’re building and fueling growth, so support your body with foods that encourage oestrogen balance and gut health.

• Healthy fats- From avocado, oily fish, nuts, and olive oil—vital for hormone production.

• Cruciferous veggies- Broccoli, kale, cauliflower help your body metabolise and detoxify oestrogen.

• Fermented foods- Like sauerkraut or kefir, which support gut health and natural oestrogen clearance.

• Complex carbs- Think oats, sweet potato, quinoa for steady energy and nutrient density.

  
  

Movement: Embrace higher-intensity exercise. Your body is more resilient now- perfect for strength training, cardio, or trying a new class.

💛 Ovulatory Phase (Days 13–15)

Shine. Connect. Ovulate.

What’s happening hormonally: A surge in Luteinising Hormone (LH) triggers ovulation. Oestrogen is at its peak, and a small boost in testosterone supports libido and confidence.

Energy levels: Highest of the entire cycle. You may feel magnetic, sharp, and connected- perfect for collaboration or creativity.

Nourish with: Now’s the time to support detox pathways and provide antioxidant protection for egg health.

• Zinc-rich foods- Like pumpkin seeds and seafood to support immune balance and ovulation.

• Antioxidants- Berries, leafy greens, and colourful veg protect your egg from oxidative stress.

• Insoluble fibre- From oats, flaxseeds, chia, and apples to aid in oestrogen clearance.

  
  

Movement: Make the most of your peak strength and stamina- opt for group workouts, running, cardio, or heavier lifting.

🌙 Luteal Phase (Days 16–28)

Soothe. Nourish. Ground.

What’s happening hormonally: After ovulation, progesterone rises to prepare the body for possible implantation. Oestrogen has a secondary (smaller) peak before both hormones begin to decline if pregnancy doesn’t occur.

Energy levels: You may feel great in the early days of this phase, but it’s common to experience dips in energy, mood swings, or bloating as your period approaches.

Nourish with: Focus on blood sugar balance, calming nutrients, and anti-inflammatory support.

• Vitamin B6- From foods like turkey, banana, and avocado to help support progesterone and mood.

• Magnesium-rich foods- Such as spinach, nuts, and seeds to ease PMS symptoms and support restful sleep.

• Balanced meals- Combine complex carbs with protein, e.g. sweet potato with salmon, to steady energy and cravings.

  
  

Movement: Moderate workouts work well- think Pilates, resistance bands, or slower strength sessions. As you approach menstruation, shift into restorative modes like walking or yin yoga.

✅ Syncing with Your Cycle: The Recap

• Menstrual: Replenish and rest.

• Follicular: Build and energise.

• Ovulatory: Shine and connect.

• Luteal: Soothe and ground.

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Tuning into your cycle is about more than managing symptoms- it’s a way of reclaiming rhythm, vitality, and self-trust.

💛 Ready to go deeper? If you're navigating hormone imbalances, irregular cycles, or fertility challenges, I’d love to support you. Book your complimentary initial call here.

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