Hack your cycle with food

Hands up 🙌 if you ever crave a certain kind of food.

Big slice of cake, anyone? Or maybe you’re the savoury type who fantasizes about a salty bag of crisps.

Either way, you’re not alone!

When you crave certain foods, your body is trying to tell you something and if you’re like us, then you probably spend a lot of time ignoring those cravings. But here’s the thing: you need to start listening! Cravings can give you important clues about the nutrients your body needs.

Listen up!

Ever notice how those cravings come and go? One day it’s cookie dough ice cream, the next, it’s chips and mayonnaise. That’s because your cravings are linked to your menstrual cycle. Yup, that’s right! And your cycle, just like the four seasons, has four different phases.

The four phases of yoour menstrual cycle

Your menstrual cycle is made up of four hormonal phases, which you can compare to the seasons of the year. Each phase brings a different energy, mood, and set of physical needs. That’s because your hormones are constantly shifting – influencing how you feel, what you crave, and how much energy you have.

By aligning your nutrition and movement with these natural rhythms, you can support your physical and emotional wellbeing throughout the month.

A balanced and varied diet is essential in each phase of your cycle. Using the seasons as a metaphor can help you better understand and respond to your body’s needs with intuitive and supportive choices.

🌸 Spring (aka the follicular phase)

Duration: 7-10

Ahhh, springtime. A time of new beginnings. And that’s exactly what’s happening in this season of your cycle. In the days following your period, an egg matures, just like flowers starting to bloom in Spring. In this phase, you probably feel pretty good: energetic, confident and ready to hit the dance floor (if that’s what you’re into).

What does your body need? 

After menstruation, your body is coming out of a phase of physical depletion. The first days of the follicular phase are ideal for gentle recovery and rebuilding your energy. Your metabolism is slightly slower now, so you may feel less hungry and naturally gravitate towards lighter meals. Still, it’s essential to get enough protein – it supports muscle repair, hormone production, and overall cellular health.

How much protein do you need?

➡️ At least 1 gram of protein per kilogram of body weight per day. For example, if you weigh 65 kg, aim for at least 65 grams of protein daily.

To give you an idea:

• 🥚 1 egg = ~8 grams of protein
• 🥤 2 tablespoons hemp seeds = ~6 grams of protein
• 🍲 1 cup cooked lentils = ~18 grams of protein

Why focus on plant-based protein in this phase?

While animal proteins are valuable, the follicular phase is a great time to emphasize plant-based proteins. They tend to be easier to digest, rich in fiber, and packed with micronutrients that support hormonal and digestive health during this rebuilding phase.

Plus, plant-based foods like quinoa, buckwheat, soy, hemp seeds, lentils, chickpeas, beans, nuts, seeds, broccoli, and oats are rich in phytonutrients and help regulate gut function. Fermented foods (like kimchi, tempeh, sauerkraut, or kefir) further nourish your gut microbiome.

Movement tips during rhe follicuar phase

As your physical and mental energy rises, this is a great time to be active. Your body is primed for more dynamic movement, so go for it! Think vinyasa yoga, running, cycling, swimming, or tennis.

Did you know? During the follicular phase, your body burns more fat as fuel during aerobic exercise. This is due to lower progesterone and rising estrogen levels, which enhance fat metabolism.

⚠️ But that doesn’t mean you need to eat a lot more fat. A moderate increase in healthy fats can be helpful – especially if you train fasted or eat fewer carbs – but it’s not essential. The key is balance.

🥑 Aim for balanced meals that combine plant proteins, complex carbs, and healthy fats to fuel your movement and support recovery without overloading your digestion.

🌞 Summer (aka the ovulation phase)

Duration: 3-4 days

Welcome to the most fertile season of your cycle. If you are trying for a baby, now is the time. If not, it’s good to be aware of this phase and plan accordingly! It's also a good time to get some socialising on the agenda! You’ll likely have plenty of energy during this season, and you’ll feel happy, attractive and confident. Dinner and drinks, anyone?

What does your body need?

During ovulation, your body temperature rises slightly, and you may use a bit more energy, but your metabolism is still relatively slower than in the luteal phase. Your body is efficient and energized.

If you're working on healthy, sustainable fat loss, this phase may be a strategic time to start. You’re likely to feel more in control of your eating habits, with fewer cravings and greater mental clarity. But remember: this isn’t about dieting or restriction – it’s about feeling your best and tuning in to your body’s signals.

Eat to nourish, not deprive. Focus on high-quality proteins, healthy fats, and fiber-rich vegetables. Move because you feel good, not because you have to.

💡 Tip: Fat loss doesn't have to be your goal , cycle syncing is about connection, not control.

Nutrition tips

• Choose cooling foods: cucumber, berries, citrus, leafy greens
• Get plenty of B vitamins from greens, whole grains, eggs, and lean meats
• Boost zinc for progesterone production: find it in pumpkin seeds, fish, eggs, mushrooms, and whole grains

How to move during ovulatipn phase

Just like Springtime, you’ll have a lot of energy during the summer phase so it’s an ideal time to challenge yourself. Go for a cardio-busting workout like a bootcamp or power yoga.

🍂 Autumn (aka the luteal phase)

Duration: 10-14 days

Time to take things down a notch. This is PMS season...

During this phase, progesterone rises to prepare your body for a possible pregnancy. If no fertilization occurs, both progesterone and estrogen drop toward the end of this phase, triggering menstruation.

That hormonal shift can impact your mood, energy, and appetite. Many women experience PMS symptoms such as bloating, irritability, cravings, fatigue, and skin breakouts.

Why Your Liver and Gut Need Extra Support Now

Just before and after ovulation, your estrogen levels peak. Your liver is responsible for breaking down excess estrogen so it can be safely eliminated via your digestive system.

But if your liver is busy processing alcohol, caffeine, or processed foods, estrogen metabolism can slow down. This backlog may cause estrogen to recirculate in the bloodstream, leading to estrogen dominance – which can worsen PMS symptoms.

Your gut health is also essential. If your digestion is sluggish or your microbiome is out of balance, broken-down hormones may be reabsorbed into your system.

You don’t need an extreme detox – just consistent, nourishing support through food.

What does your body need?

Your calorie needs increase, so focus on nutrient-dense, satisfying meals.

Insulin Sensitivity Drops

In this phase, your body becomes less sensitive to insulin. That means your blood sugar can spike more easily after high-carb meals, leading to energy dips and more cravings.

🔑 That’s why we recommend starting your day with a savory, protein-rich breakfast:

• It helps stabilize blood sugar levels
• Reduces cravings throughout the day
• Provides steady energy

Try options like: a veggie-packed omelet, oatmeal with nuts and seeds, or whole-grain toast with hummus, avocado, or eggs.

Nutrition tips

• Eat complex carbs (sweet potatoes, quinoa, oats) and plenty of protein
• Avoid refined sugar, white bread, alcohol, and excess caffeine
• Support your liver with cruciferous veggies like broccoli, cauliflower, watercress, and artichokes
• Feed your gut with fiber-rich veggies like parsnips, kohlrabi, and add probiotics as needed

Movement Tips During the Luteal Phase

Toward the end of this phase, your energy dips and your body becomes more sensitive to stress. Be kind to yourself. Opt for gentle movement like Pilates, restorative yoga, or walks in nature.

Movement tips during the luteal phase

This is where you might fancy your sofa over the gym, and that’s OK! Don’t beat yourself up. At the end of this phase, your energy levels drop and you might start feeling tired – both emotionally and physically.

Now is a good time to go easy on yourself and practice some self-care. If you’re up for it, try Pilates, some restorative yoga or a refreshing walk in nature.

❄️ Winter (aka the menstrual phase)

Duration: 3-7 days

We probably don’t need to go into much detail here. You know the drill. You’ve likely experienced the headaches and cramps that accompany this phase. You may even deal with diarrhea and vomiting. That’s because there’s a lot going on in your body. Getting the right nutrients during this phase can help you weather the storm.

What to eat

Just like in winter, you may seek out warmth during this phase, so roll out the comfort food. Hello soups and stews! You need to make sure you:

Get enough omega 3 which can be found in fish like wild salmon, sardines and mackerel. Not into fish? You can up that omega 3 intake with sesame seeds, pumpkin seeds, flaxseeds and walnuts.

Get extra magnesium because it can help prevent cramps and headaches. You can get it from dark leafy vegetables, nuts, seeds, bananas, raw cacao, fish and shellfish, avocados and supplements.

Get extra iron. Find it in things like long-drawn broth of bones and meat, beetroot, watercress, sesame seeds, goji berries, oats, quinoa, buckwheat, dark green leafy vegetables, dates, dried apricots, almonds, nettle tea and black molasses.

And if you really want to up your game in this phase, get an extra dose of vitamin C. This will help you absorb all that iron you’re eating, so why not add in a kiwi, some strawberries or a sweet potato?

Movement tips during menstruation

Now it’s time to put your feet up, guilt free! This is the season of rest and recovery. Don’t be a hero, especially during the first days of your period. If your body feels tired, rest and make sure you get enough sleep. If you do feel like exercising, choose low impact activities like yoga or some light stretching.

A Gentle Reminder

Cycle syncing isn’t a rigid diet or a strict protocol. It’s a flexible, intuitive way to work with your body, not against it. Think of it as a tool for variation and self-care, not perfection.

Explore what works for you. Use your cycle as a guide, not a rulebook. And most importantly: always choose what feels good for your body.

Up your game with supplements

Even if you eat a healthy, balanced diet, it's hard to know you’re getting the right amount of nutrients. That’s why supplements are a great idea. We have several options that are perfect to support all four seasons of your cycle. Take the Quiz and discover what’s Guud for you. 

Any questions?

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