Cycle Wellness I. – Eat to Nourish Every Phase

I’m sure you’ve experienced those days when you feel unstoppable, while on others, even getting off the couch feels like a challenge. It’s not just in your head—it’s your cycle. As women, our bodies aren’t designed to run on the same setting every single day like the world expects us to. But what if, instead of fighting against our natural rhythms, we actually worked with them?

Cycle syncing isn’t some up and coming new trend—it’s a return to what women have always known but were taught to ignore. It’s time to tune back in. In our brand-new Cycle Wellness three-part blog series, we’ll explore how to sync the way we move, eat, and plan our days with our cycle—so we can make life flow easier.

And first up? Food. Because let’s be real—some days you’re all about green smoothies and meal prepping, and other days you just want to eat an entire loaf of bread in one sitting or raid the fridge at midnight. That’s not a lack of willpower—it’s your body asking for what it needs. Your cravings, energy, and nutritional needs shift throughout the month, and when you start listening to your body, eating well stops feeling like a battle. So, let’s break it down, phase by phase, and make nourishing yourself feel natural.

Menstrual Phase (Days 1–5): Comfort above anything

Your body is working super hard—this is the time when you just want warm, cozy food and a little extra kindness (and maybe an excuse to stay in bed). Since you’re losing iron, magnesium, and fluids, focus on replenishing those first. Your digestion might be a little sluggish, so go for easy-to-digest, nutrient-dense meals. And if you’re craving chocolate? Go for it—just pick dark chocolate for a little extra magnesium boost.

What to eat:
✔ Iron-rich foods (lentils, spinach, red meat, dark chocolate)
✔ Warm, nourishing meals (soups, stews, roasted veggies)
✔ Hydrating foods & herbal teas (ginger, chamomile, peppermint)
✔ Collagen to support joint health, skin elasticity, and tissue repair—perfect for helping your body through the shedding and renewal process of menstruation. It can also ease cramps and muscle soreness. We have a very delicious raspberry flavoured one in stock, just so you know.

 

Follicular Phase (Days 6–14): Back on track

Your energy is coming back and your digestion is at its best—this is the phase where fresh, vibrant foods feel amazing. If there’s ever a time to load up on salads, smoothies, and colorful plates, this is it. Plus, this is your most social phase, so enjoy those dinner dates and brunches!

What to eat:

✔ Lean proteins & healthy fats (chicken, eggs, avocado, salmon)

✔ Fresh, fiber-rich foods (berries, greens, citrus fruits)

✔ Complex carbs (quinoa, brown rice, sweet potatoes)

✔ Extra Protein to support energy levels, maintain muscle tone, and keep you feeling strong going into the next phase. Fancy vanilla, chocolate & cinnamon or salted caramel taste? We’ve got you covered!

Ovulatory Phase (Days 15–17): Superwomen time

This is when you’re at your strongest and most confident—your body is thriving, your metabolism is firing, and you feel unstoppable. Since estrogen is at its highest, you want to focus on anti-inflammatory foods to support hormone balance and keep bloating at bay.

What to eat:

✔ Anti-inflammatory foods (turmeric, ginger, leafy greens, fatty fish)

✔ Zinc & B-vitamin-rich foods (pumpkin seeds, chickpeas, eggs)

✔ Plenty of water—hydration is key!

✔ Extra Protein to help with muscle recovery & repair—perfect if you’re training hard during this phase. 

Luteal Phase (Days 18–28): Keeping PMS cravings under control

Ah, the PMS phase—when cravings hit, moods shift, and energy starts to dip. Your body is burning more calories, which is why you naturally want to eat more (yes, that’s real!). Instead of fighting it, focus on slow-digesting, grounding meals that keep blood sugar stable and stop you from reaching for all the snacks.

What to eat:
✔ Magnesium-rich foods to ease cramps & mood swings (dark chocolate, nuts, bananas)
✔ Complex carbs to support serotonin (sweet potatoes, oats, brown rice)
✔ Warm, grounding meals (curries, roasted root veggies, stews)
✔ Extra Protein to keep cravings in check, balance blood sugar, and help with bloating, fatigue, and mood swings.
✔ Collagen to keep your skin hydrated, support gut health, and ease bloating—especially when PMS slows down digestion