Hack your cycle with food

Do you sometimes suddenly crave something sweet, salty, or even refreshing? That's not unusual at all. Your body is often trying to tell you something. Surprisingly, your preferences often align with what you truly need at that moment. By paying more attention to your body's signals, you'll often feel more energetic, more stable, and more comfortable in your own skin.

In this blog post, you'll discover how you can make better choices about food and exercise, tailored to the four phases of your menstrual cycle – and thus support your body in a natural way.

The four phases of your menstrual cycle

Your cycle consists of four hormonal phases, comparable to the seasons of the year. Each phase feels different, and that's understandable: your hormones are constantly changing, affecting how you feel, what you need, and how much energy you have.

By better aligning your diet and exercise with these natural rhythms, you support your physical and mental well-being.

It's important to eat a balanced and varied diet throughout each phase of your menstrual cycle. Using the seasons as a metaphor can help you make better choices about food and exercise.

🌸 The follicular phase or spring (duration: 7 - 10 days)

The days following your period are the follicular phase. During this phase, the egg matures. The follicular phase, like spring, symbolizes new beginnings. You're open to new experiences and feeling good about yourself.

What does your body need:

After your period, your body emerges from a period of physical strain. These first few days of the follicular phase are therefore ideal for gentle recovery and rebuilding your energy.

Your metabolism is now running a little slower , which means you'll feel less hungry and can eat lighter meals without losing energy. Still, it's important to get enough protein – after all, it's the building blocks of your muscles, cells, and hormones.

How much protein do you need?

➡️ at least 1 gram of protein per kilogram of body weight per day
So, for example, if you weigh 65 kg , you need at least 65 grams of protein per day.

To give you an idea:

• 🥚 1 egg = ± 8 grams of protein
• 🥄 2 tbsp hemp seeds = ± 6 grams of protein
• 🍲 1 portion of cooked lentils (200g) = ± 18 grams of protein

Why plant-based proteins in this phase?

While animal proteins remain valuable, the follicular phase is an ideal time to focus on plant-based protein sources . They are often easier to digest, rich in fiber, and contain a variety of micronutrients that your body needs during this restorative, rebuilding phase.

In addition, the fiber and phytochemicals in plant foods also support your gut health , which indirectly helps with hormonal balance. Consider:
quinoa, buckwheat, soy, hemp seed, lentils, chickpeas, beans, nuts, seeds, broccoli and oats.

Fermented foods (such as kimchi, tempeh, sauerkraut or kefir) provide additional support to your intestinal flora.

Exercise tips during the follicular phase:

Your physical energy increases, creating more room for movement. Challenge yourself physically; you'll have plenty of energy for it. Choose active sports activities like vinyasa yoga, running, cycling, tennis, and swimming.

Did you know that your body uses more fat as an energy source during exercise during this phase? This is due to lower progesterone levels (which rise during the luteal phase) and rising estrogen levels. Estrogen stimulates fat burning during aerobic activity .

⚠️ But be careful:
That doesn't mean you should start eating a lot more fat. You can certainly add a few more healthy fats to your meals—especially if you're exercising fasted or eating fewer carbs—but it's not essential . The most important thing is to keep your diet balanced, tailored to your energy needs.

🥑 Balance is the key word here:
Ensure a balanced combination of plant-based proteins, complex carbohydrates, and healthy fats . This will optimally support your training and recovery without burdening your digestion.

🌞 The ovulation phase or summer (duration: 3-4 days)

This phase is the most fertile part of your cycle, when your body is ready to conceive. During this time, you have the most energy, and you feel attractive, happy, and very confident.

What does your body need?

During ovulation, your body temperature rises slightly, and your body uses slightly more energy. However, your metabolism is still slower than in the luteal phase , meaning your body uses nutrients more efficiently.

If you want to lose weight healthily and sustainably , this phase is often the best place to start. Not because you need to lose weight, but because you often experience more motivation, mental clarity, and control over your eating habits , without the strong cravings or mood swings that occur in the luteal phase.

You don't need to impose restrictions. Listen to your body, eat nutritiously, and focus on balance in your meals. Think: lots of vegetables, enough protein, and healthy fats . Try to exercise primarily for energy, not compensation.

💡 Important: Losing weight doesn't have to be a goal at all, and tracking your cycle isn't about control, but about connecting with your body.

Nutritional tips:

Your body temperature rises during ovulation. Choose fruits and vegetables that have a cooling effect.

✔️ During the days of your ovulation, the different B vitamins are very important. Vitamin B can be found in green leafy vegetables, whole grains, eggs and meat.

Zinc is important for cell division and helps produce progesterone. Progesterone is an important hormone after ovulation. You can find zinc in pumpkin seeds, fish, meat and poultry, eggs, mushrooms, wheat germ, whole grains, and dietary supplements .

Movement during the ovulation phase:

You're also full of energy (and most fertile) during ovulation. It's the perfect time to get going! Choose an intense workout, boot camp, or power yoga.

🍂 The luteal phase or fall (duration: 10-14 days)

During this phase, the hormone progesterone takes charge, preparing the body for possible implantation.

If the egg is not fertilized, progesterone and estrogen levels decrease again, eventually leading to menstruation at the end of this phase.

Due to the increase in progesterone during this phase, it can affect your mood, energy levels and appetite. Many women now experience PMS symptoms such as bloating, mood swings, cravings, skin problems or fatigue.

These complaints are caused by hormonal fluctuations between estrogen and progesterone.

Although you may enjoy snacking during these days, it is important to continue eating healthy to reduce your symptoms as much as possible.

Why your liver and intestines need extra support now

Just before and after ovulation, your estrogen levels are high . Your liver helps break down this hormone so the body can safely eliminate it through the intestines and stool.

But when your liver is busy processing alcohol, caffeine, or processed foods , estrogen breakdown is put on hold. The excess estrogen then continues to circulate in your bloodstream, which can lead to estrogen dominance . This can worsen symptoms such as irritability, bloating, breast tenderness, or heavier periods.

Your gut health also plays a major role. If your digestion isn't functioning optimally, these broken-down hormones aren't properly eliminated and can re-enter the bloodstream.

You don't need a strict detox for this. It's all about gently supporting your body with nutritious choices.

What does your body need?

Your energy needs are higher , so it's important to eat nutritious and satisfying food. At the same time, your sensitivity to certain nutrients changes.

Insulin sensitivity decreases

During the luteal phase, you're less sensitive to insulin , the hormone that regulates your blood sugar. This causes your blood sugar to rise more quickly after a meal high in fasting carbohydrates, which can lead to energy dips and increased cravings for sweets.

🔑 That's why we're big fans of a hearty, protein-rich breakfast during this period:

• It helps keep your blood sugar levels stable .
• You will experience fewer cravings throughout the day.
• It provides a more gradual build-up of energy.

👉 Think of: an omelet with vegetables, oatmeal with nuts and seeds, or whole wheat toast with hummus, avocado or egg.

Nutritional tips:

• Add complex carbohydrates (such as sweet potato, quinoa, oatmeal) and sufficient protein to your meals.
• Avoid fast sugars, white bread, alcohol and caffeine – they worsen blood sugar fluctuations and put a strain on your liver.
• Support your liver in breaking down estrogen with vegetables like asparagus, artichokes, broccoli, cauliflower and watercress .
• Also consider your gut health : choose fibre-rich vegetables such as parsnips and kohlrabi and, if necessary, add probiotics for a smooth removal of hormones through your bowel movements.

Exercise tips for the luteal phase:

At the end of the luteal phase, your energy levels drop and your body becomes more sensitive to emotional and physical ailments. Be aware of what your body needs and don't push yourself too hard. Choose Pilates, a gentle form of yoga, or go for a walk.

❄️ The menstrual phase or winter (duration: 3-7 days)

Many women experience cramps during menstruation. Other symptoms include vomiting, diarrhea, and headaches. This is caused by a chemical process that causes the uterine muscles to contract. This process is initiated by prostaglandins.

The same chemical chain can also have antispasmodic effects – but only if you get the right nutrients!

Nutritional tips:

During winter, you tend to seek warmth. Opt for warm meals like soups and stews.

✔️ Make sure you get enough omega-3s throughout your cycle . Boost your omega-3 intake with wild salmon, sardines, mackerel, sesame seeds, pumpkin seeds, flaxseeds, and walnuts.

✔️ Also, make sure you get extra magnesium. You can get this mineral from dark leafy greens, nuts, seeds, bananas, raw cacao, fish and shellfish, avocados, and supplements.

✔️ You can also eat extra iron-rich foods during your period. Think of a long-simmered bone and meat broth.

Other iron-rich sources include beets, watercress, sesame seeds, goji berries, oats, quinoa, buckwheat, dark green leafy vegetables, dates, (dried) apricots, almonds, nettle tea, and black molasses.

Iron is better absorbed by the body when combined with vitamin C. So make sure you eat plenty of citrus fruits, kiwis, strawberries, berries, cabbage, bell peppers, tomatoes, broccoli, and sweet potatoes!

Exercise tips during your period:

The menstrual phase is a time of rest and recovery. Don't push yourself too hard during the first few days of your period. Take rest days when you feel your body needs them and make sure you get enough sleep. If you do want to exercise, choose yoga, go for a walk, or do some light stretching.

Just a sweet reminder

Eating and living according to your cycle isn't a strict diet or rigid rules. It's a flexible and intuitive way to work better with your body.

Think of it as a helpful guideline for more variety and self-care, not as something that needs to be perfect.

Take your time to figure out what works for you. Use your cycle as a guide, not as a requirement. And most importantly: do what feels right for your body.

Nutritional supplements to support your cycle

Nutrition comes first to get the right vitamins and minerals to balance your hormones.

But even if you eat healthily, it's difficult to get enough of the right doses of micronutrients you need to feel good. Supplements can therefore offer added value in supporting your health. Take the quiz and discover what you need.

Have any questions? Feel free to ask them via live chat.