Being a woman is dynamic, and each phase of your cycle brings unique changes. These hormonal changes mean you’re never in the same state twice a month, which highlights the importance of aligning our habits with our cycles. By making (and enjoying!) cycle-synchronized recipes, you can align your nutrition with these natural fluctuations to promote optimal health.
Cycle syncing recipes are based on the idea that our hormones are constantly changing. By tracking your cycle, you can adapt to these changes and adjust your diet accordingly. This approach can help you plan meals that meet your body’s needs throughout the month, resulting in better balance and overall health.
Want to learn more about cycle synchronization? Next, we’ll explore how to track your cycle and share tips for making cycle-synchronized recipes to keep you feeling your best at every stage.
Featured image is from our interview with Michelle Nash interviewing Jules Acree.
Lauren Zielinski, MSN, CNM
Lauren Zielinski is a certified nurse practitioner and midwife with over 11 years of experience in women’s health and fertility. She studied medicine at the University of Colorado Denver, focusing on community health and fertility center work.
Before investing
Women’s health and hormones have always been a moving target in current medicine. Our understanding is constantly changing, and many aspects of women’s health still lack substantial scientific research. However, the practice of cycle synchronization feels innate and promotes adjusting the practice to your body.
All women can benefit from becoming more aware of their bodies. In this article, we focus primarily on what to eat during each phase of the cycle. However, it is important to also pay attention to how you move your body and support your skin. For a more in-depth look at both topics, read more about cycle synchronization exercises and skin cycle synchronization.
Editor’s note: This article is not intended to be used as a substitute for medical care. Please consult your medical provider before starting any treatment.
Cycle Synchronization: What to Know
By now, you’ve probably heard of cycle or period tracking apps. I recommend CLUE, but almost any one will do. All you need to know is how your cycle is doing in a month.
Compare your cycle to the information below and start figuring out where and when you’re at. The most accurate results will be obtained once you have three to four months of data.
Save the Cycle Sync Guide below and arm yourself with everything you need to know to feel your best during every phase of your cycle!
Menstrual period (days 1-5)
The lining of the uterus is shed during menstruation. At the beginning of your period, hormones are at an all-time low and begin to increase to more stable levels toward the end of your period. You are losing blood and iron, and prostaglandins (which cause cramps) are at their peak. You will generally feel more introverted, slower and quieter.
what to eat
Focus on nutritious foods that supplement iron, aid iron absorption, and fight inflammation and spasms. Drink more water than you do the rest of the month because you will lose fluids when you bleed.
Moisturizing: Drink more than two liters of water a day and stay hydrated with caffeine-free tea. Adding kombucha can help condition your gut, which can get out of control during menstruation.
protein: Grass-fed red meat, fish, poultry, duck, pork, shellfish, sardines, lentils, pinto beans, kidney beans, chickpeas.
Fruits and vegetables: Spinach, chard, kale, kale, broccoli, mushrooms, beets, bell peppers, root vegetables, citrus fruits, strawberries, cherries, pineapples, mango, papaya, blackberries, blueberries, turmeric.
cereals: Wild rice, buckwheat.
Nuts and seeds: Peanuts, pumpkin seeds, linseeds.
menstrual period recipes
Sports skills
Explore low-impact exercise like walking, yoga, or Pilates. If you want a more intense workout, strength training and HIIT are recommended.
Follicular phase (days 6-13)
During the follicular phase, your body prepares to release the egg. The hormones estrogen and testosterone peak. This is where you typically feel most confident, energized, and think and act quickly.
what to eat
Support your body with energy-boosting foods. Foods rich in vitamins and nutrients are best. Drink plenty of water to keep up with your lifestyle.
Moisturizing: At least two liters per day. Adding frozen fruit or lemon or lime juice to water can increase energy and give you an extra boost.
protein: Grass-fed red meat, fish, poultry, lamb, eggs, dairy.
Fruits and vegetables: Artichokes, broccoli, lettuce, peas, kale, lima beans, lima beans, carrots, sprouts, artichokes, parsley, sweet potatoes, avocados, citrus fruits, bananas, apples, apricots, kiwis, blueberries.
cereals: Quinoa, brown rice, lentils, oats, rye.
Nuts and seeds: Chia seeds, pumpkin seeds, peanuts, almonds, walnuts, hemp seeds, Brazil nuts.
follicular phase recipes
Sports skills
Take advantage of the increased energy for your toughest workouts and stay at your most active. All types of exercise are encouraged. If building muscle is your goal, focus on weight training and HIIT.
Ovulation period (day 14)
During this stage, your body releases the egg into the fallopian tube for fertilization. This phase begins with high levels of estrogen and testosterone, giving you a lot of flirtatious, outgoing, and social feelings. Immediately after ovulation, progesterone rises, which can make you feel more sluggish, withdrawn, cozy, and protective than usual. It’s easy to gain fluids during ovulation, and constipation, cramping, or nausea are also common.
Listen to your body and track your cycle. When you know ovulation is coming, get out there and take advantage of those positive outward feelings. After ovulation, if you start to feel low on energy, stay home to rest and stay comfortable.
what to eat
Avoid salty foods to eliminate bloating, increase your intake of fiber-rich foods, and prioritize hydration. Eating foods high in water content can help.
Moisturizing: Drink at least two liters of water every day and add green powder to the water to increase fiber.
protein: Grass-fed red meat, salmon, lamb, eggs, shellfish.
Fruits and vegetables: Broccoli, dark green leafy vegetables, tomatoes, potatoes, bell peppers, eggplants, asparagus, zucchini, pumpkin, radish, watermelon, cantaloupe, strawberry, coconut, grape, grapefruit, plum, pear, peach, berry, wolfberry, horseradish Card, trace elements and vegetables.
cereals: Quinoa, amaranth.
Nuts and seeds: Sunflower seeds, macadamia nuts, pistachios, dark chocolate.
Ovulation recipes
Sports skills
Take advantage of the dichotomy of this phase and do things to boost your energy, prepare for lower energy levels, and avoid constipation, bloating, and low energy. Running, spinning, lifting weights, and high-intensity exercise are all good forms of exercise during this phase. Note that prioritizing exercise can help reduce constipation.
Luteal phase (days 15-28)
In the case of pregnancy, the luteal phase is the time when the egg is fertilized and ready to attach to the uterus. If pregnancy doesn’t occur, the egg breaks down and your body gets ready to cycle again.
You’ll typically experience stable energy and mood for the first four to seven days, but slowly decline over the next two weeks. If you don’t get pregnant during this stage, your hormones will drop significantly, often resulting in some of the most challenging feelings of the month. Think about PMS symptoms. When estrogen drops, so does serotonin, making you feel a little blue. Due to higher progesterone levels, you may crave fatty, high-carbohydrate foods and experience an overall increase in appetite.
what to eat
Again, listen to your body here. Enjoy this phase before hormonal fluctuations arrive. Give your body what it needs by indulging a little more than usual. Your body has these cravings for a reason—you’re preparing for your period. High-speed, super nutritious, nutritious foods are all good. Warm, soft and comforting foods are key.
Moisturizing: Drink two liters of water every day. Avoid consuming caffeine and dehydrating yourself, as this can make you feel worse.
protein: Bone broth, grass-fed red meat, turkey, halibut, salmon, tuna, poultry, black beans, chickpeas.
Fruits and vegetables: Vegetable soup, kale, beets, arugula, cabbage, cauliflower, celery, cucumbers, parsnips, radishes, mint, pumpkin, sweet potato, carrots, avocado, figs, raspberries, apples, dates, bananas, carrots Front grass.
cereals: Brown rice, whole wheat cereals, pasta.
Nuts and seeds: Almonds, sunflower seeds, walnuts, dark chocolate.
Luteal phase recipes
Sports skills
Different types of exercise are best for the early and late luteal phases. During the former, priority is given to moderate-intensity, aerobic exercise (taekwondo, running and spinning) and longer workouts, since endurance increases during this phase. Continue exercising during the late luteal phase, but as your energy levels drop, you’ll move to less intense exercise, such as yoga and walking.
Final thoughts on cycle synchronization
Don’t forget: this advice is for reference only. Adding these tips and foods may help, but maintain flexibility and self-compassion in your life. Give yourself grace and kindness, and remember – aligning and emphasizing self-love is the ultimate goal of cycle synchronization.
