Optimize Your Monthly Cycle: How to Eat & Exercise For Your 4 Phases
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Have you ever felt like your energy and motivation can vary substantially on a day-to-day basis? Do you ever beat yourself up because you didn’t get enough done today, or because you felt lazy, or because your workout felt so much harder than it did last week?
Many women don’t realize that their body changes throughout the month with each menstrual cycle. During the four phases of your monthly cycle, your energy, metabolism, and nutrient needs will vary. Scheduling your diet, exercise, and lifestyle around your cycle can be an absolute game-changer for your mood, energy, motivation, productivity, and PMS symptoms.
Changing what you eat and how you exercise on a weekly basis can support your cyclical body and help you to optimize your health and wellness.
Plus, hormonal imbalances (that lead to painful and troublesome periods) can be triggered by foods. If you’re one of the many women who struggle with PMS symptoms each month (i.e. cramps, bloating, moodiness, headaches, etc.), you may be able to greatly improve your symptoms by making subtle changes to your diet.
This concept has a ripple effect: each phase can positively influence the following phase. So by eating and exercising properly in one phase, you can improve your health and well-being in the following phase, and so on.
The female cycle is unique: you are not meant to thrive on the same daily schedule as men.
Your body is not meant to go-go-go at the same pace every day. Did you know that men have a hormonal cycle too? It operates on a 24-hour basis: every day their body goes through more or less the same series of hormonal changes at the same times of day. This means that men can more easily get into a daily routine that makes them feel awesome and strong and energized each day.
In contrast, female hormones follow a 28(ish)-day cycle. Your hormone levels change each day over the course of a month, which means that your energy and motivation are going to vary each day as well. This may help to explain why you can hop out of bed feeling ready to conquer the world one day, and struggle to make it out of your PJs the next.
Rather than judging yourself for not living up to your high expectations each and every day, this guide will help you to work with your body and its natural fluctuations to achieve your greatest health and happiness.
Eating and exercising in a cyclical pattern can help to:
Support proper hormone levels
Reduce PMS symptoms
Enhance fertility
Lose weight
Boost energy
Improve mood and well-being (21)
Below is a guide for how to optimize your health during the four phases of your monthly cycle.
But, keep in mind that each woman’s cycle is different. The number of days given for each phase below is an estimate based off the average woman. The phases of your cycle may be shorter or longer than what is suggested in this guide, and they may vary from month-to-month as well. The best way to know when you are in each of the four phases is to track your cycle using methods like taking your basal body temperature, tracking your cervical mucus, and/or using LH strips or ovulation predictor kits to determine when you ovulate. Click here for more information about cycle tracking.
Read on to learn how you can optimize your health according to your unique cycle!
Menstrual Phase: Low hormones, low energy
Days 1-5. We’re all familiar with MP woes. During your period, your hormone levels will be at their lowest and your energy and motivation will often plummet along with them. Don’t be too hard on yourself; right now your body needs rest and nourishment. Foods during the MP aim to replenish lost nutrients from bleeding and stabilize your energy and mood.
Nourishing & healing foods
Warm, hydrating, and hearty meals shine during your MP to rejuvenate and nourish your body from within. Herbal teas may also help to relieve cramps and reduce period symptoms (14).
Warming and healing meals: soups, stews, and bone broth.
Herbal teas: red raspberry leaf, ginger, chamomile, peppermint, and green tea.
Iron-rich foods and protein
While you’re bleeding, it’s a good idea to focus on iron-rich foods to replenish your iron stores. In addition, increased intake of protein and healthy fats (as found in many iron-rich foods) will help to stabilize your energy and mood as your body adjusts to these lower hormone levels (21). The amino acids in protein are also important for hormone synthesis.
Examples of foods high in iron: grass-fed beef, fish, eggs, beans, lentils, spinach, kale, and pumpkin seeds.
Anti-inflammatory and antioxidant-rich foods
If you suffer from cramps during your MP, you may benefit from eating more anti-inflammatory foods. Think about it: when your cramps get too severe, what do you take? Probably an over-the-counter anti-inflammatory medication (i.e. ibuprofen). Anti-inflammatory foods are beneficial to your health in a number of ways and may help to reduce the severity of menstrual cramps (17). Many of these foods are also high in antioxidants, which may reduce oxidative stress, improve fertility, and reduce the risk of reproductive disorders (8, 9).
Anti-inflammatory foods: salmon, tuna, ground flax seeds, chia seeds, leafy greens, broccoli, walnuts, almonds, berries, oranges, tomatoes, turmeric, green tea, and many vegetables and fruits (22).
Antioxidant-rich foods: blueberries, blackberries, dark chocolate, kale, spinach, red cabbage, beets, and beans (11).
AVOID inflammatory foods: refined carbohydrates, processed foods, fried foods, sugar, and processed meats.
Exercise
Take it easy! Energy and motivation are usually low while you’re menstruating, so try not to judge yourself harshly. Listen to your body and give it the rest that it needs.
Try some gentle yoga, stretching, walking, and meditation.
Follicular Phase: Rising hormones & energy
Days 6-13. Estrogen levels are high in the FP, which may make you may feel more social, confident, energetic, and motivated this week. If possible, try to schedule your meetings, presentations, and social gatherings at this time when you are the most confident and outgoing.
During the FP, your body thrives on raw and lightly cooked foods. You may find that you’re craving smoothies and salads and raw fruits and vegetables. The FP is a unique time in that your energy levels go up while your metabolism actually slows down. This means that you may feel great being more active with about the same amount of food (or even a little less). Make sure you’re also getting plenty of protein to fuel your body during this time and healthy fats to support your rising hormone levels. And when cooking during the FP, choose light cooking methods such as steaming or sautéing.
Focus on protein & fat, not carbs
Now I’m not saying to cut out carbs entirely or even to cut them back drastically. But you can put your focus on getting plenty of protein and fat during this phase, and maybe eat a little bit less carbohydrates. In the FP, your energy levels may go up while your energy needs stay about the same, and you may not need a lot of carbs to sustain your energy.
As you’re feeling more energetic and active, protein will be key for staying strong and building muscle. Fat is also essential for creating hormones, which is important during the FP as estrogen and progesterone are on the rise.
Healthy proteins: grass-fed beef, pasture-raised eggs, fish, seafood, chicken, dairy, beans, tempeh, nuts, and seeds.
Healthy fats: avocado, olive oil, salmon, eggs, coconut oil, olives, nuts, flaxseeds, and chia seeds.
Fiber-rich foods
With these rising hormones, fiber will help to remove excess estrogen from your body. Fiber-rich foods also encourage the growth of healthy bacteria in your gut, which is beneficial at all times of the month.
Examples: oats, avocado, apples, beans, berries, Brussels sprouts, sweet potatoes, nuts & seeds.
Probiotic foods
Your gut microbiome is important for proper estrogen metabolism and detoxification. This will help to keep your hormone levels balanced and optimal (21).
Examples: kimchi, sauerkraut, kefir, probiotic yogurt, miso, apple cider vinegar, tempeh, and kombucha.
Exercise
As your energy and strength keeps building throughout this phase, take advantage of it and push yourself in harder workouts!
This is a great time for tough cardio workouts, endurance objectives, high-intensity interval training (HIIT), and weight lifting.
Ovulation Phase: Estrogen peaks, high energy
Days 14-15. Technically still part of the FP, ovulation is just a one (or maybe two) day event. Estrogen is at its peak and progesterone and testosterone are rising, so you’ll have even more energy and confidence than you had last week.
Because of your high hormone levels, you’ll want to eat foods to support your liver and detoxification. Similar to the FP outlined above, you will feel your best when eating raw or lightly cooked foods and focusing more on protein and fat rather than carbohydrates.
Essential fatty acids
Essential fatty acids (EFAs) encourage blood flow to the uterus and help to promote a healthy egg release and ovulation (12). EFAs have been found to benefit female fertility in a number of ways, including oocyte maturation, implantation, and egg quality (5). Omega-3 fats are particularly beneficial for your health and can be found in either food or supplement form.
Examples of foods high in omega-3s: salmon, mackerel, sardines, herring, oysters, trout, pasture-raised eggs, and grass-fed beef (7).
If you’re not a fan of fish, consider a supplement: fish oil (containing both DHA and EPA), vegan omega-3 (which comes from algae), or cod liver oil.
If you’re trying to get pregnant, click here for more information about the importance of seafood intake before and after conception.
Glutathione
Glutathione is an antioxidant that supports liver detoxification and the excretion of excess hormones (6). This is important when your estrogen levels are at their highest point in your cycle. Around ovulation day, it’s a good idea to eat foods that support glutathione production in your body.
Examples: Brussels sprouts, broccoli, cauliflower, kale, Brazil nuts, fish, beef, spinach, and asparagus (2, 16).
Water
Hydration is super important around ovulation, especially if you’re trying to conceive. Cervical mucus is essential to ensure that sperm can travel the distance to meet your egg, and your body won’t be able to produce much cervical mucus if you’re dehydrated.
Ways to drink more water: herbal tea (hot or iced), unsweetened flavored sparkling water, coconut water, bone broth, vegetable broth, and water flavored with lemon, orange, lime, mint, cucumber, or strawberries.
Eat fruits and vegetables with high water content: watermelon, cantaloupe, pineapple, oranges, cucumber, tomatoes, and zucchini.
Also, keep in mind that alcohol and caffeine are diuretics and can cause dehydration.
Exercise
With energy and strength at its highest, this is a great time to push yourself when you exercise with more weight and longer, harder workouts (4).
Try some weight lifting, HIIT, tough cardio workouts, and endurance objectives.
Luteal Phase: Tapering hormones & energy
Days 15-28. Progesterone is the dominant hormone during the LP; it peaks about one week after ovulation and its withdrawal causes menstruation. Throughout this 2-week period, you may feel your body want to slow down. This is perfectly normal as your body is preparing for either menstruation or pregnancy (and either way it needs rest).
In contrast to the raw and lightly cooked foods of the FP, here we focus on warming cooking methods, such as roasting or baking. Your metabolism will naturally speed up, so you’ll need a bit more calories and carbohydrates to sustain you.
Healthy & wholesome carbs
Blood sugar balance is key during the LP. Fluctuating hormones may make you crave carbohydrates and sugars before your period, which can make your period symptoms worse. If you indulge in too many processed foods and sugary snacks, your blood sugar levels will ride a rollercoaster of spikes and crashes, leaving you prone to moodiness and irritability. Wholesome and slow-burning carbohydrates can help to stabilize serotonin and dopamine levels and prevent mood swings in the second half of the LP leading up to your period (21).
Your body craves carbohydrates for a reason. During the LP, your metabolism speeds up and your caloric needs go up along with it. Your body will also need more carbohydrates than it did earlier in the month (remember the focus on protein and fat during the FP?). If you feel like you need a bit more food this week or that your body needs more energy from carbs, understand that this is totally normal and honor your body’s wishes. Just try to choose wholesome carbohydrates in the form of whole grains and non-starchy vegetables, as outlined below.
Examples of wholesome carbs: quinoa, brown rice, oats, barley, pumpkin, squash, and sweet potato.
Non-starchy vegetables are great carb sources: leafy greens, asparagus, bell peppers, broccoli, Brussels sprouts, raw carrots, cauliflower, cucumber, eggplant, green beans, and mushrooms.
Avoid: sugar, sweets, bread, pasta, potatoes, white rice, crackers, pretzels, baked goods, and anything made from flour.
When you’re craving sugar, enjoy a few pieces of dark chocolate! It’s low in sugar and high in antioxidants and mood boosting magnesium (see below).
Magnesium-rich foods
Foods high in magnesium can help reduce anxiety and improve your mood, sleep, energy, and libido (24). Low magnesium levels during the LP can lead to PMS symptoms like cramps, moodiness, stress, and migraines.
Foods high in magnesium: dark chocolate, spinach, pumpkin seeds, almonds, chia seeds, black beans, cashews, and potatoes.
Vitamin B6
The B vitamins help to increase the production of progesterone in your body, an essential hormone during your luteal phase (20). Vitamin B6 in particular is essential for progesterone production; low levels of B6 can lead to progesterone deficiency and estrogen dominance (19). It is also important for serotonin and dopamine production, helping to regulate mood and reduce anxiety, which is helpful as you move toward menstruation.
Foods high in vitamin B6: fish, beef liver, chicken, eggs, chickpeas, bananas, and potatoes (18, 23).
Note: alcohol consumption is a frequent cause of B vitamin deficiency. Even if you eat foods high in B vitamins and take a supplement, you may have low levels if you are frequently drinking alcohol (20).
Fiber-rich foods
As mentioned above, fiber helps to remove excess hormones from the body. As you approach your period, fibrous foods will help your liver and intestines to flush out estrogen and reduce the effects of estrogen dominance. Also, the rise in progesterone during the LP can slow bowel transit time and can lead to constipation; increasing fiber intake will help to keep things moving (21).
Examples: oats, avocado, apples, beans, berries, Brussels sprouts, sweet potatoes, nuts & seeds.
Exercise
As your energy levels begin to drop, taper your exercise along with them. But try to get moving even if you’re feeling sluggish: light exercise can help to balance your mood and hormones as you head toward menstruation. You can modify your workouts by reducing your repetitions and/or weight, choosing lighter weights with more reps, or by doing a shorter session than usual.
Consider trying pilates, strength training, yoga, light hiking, and walking.
In Summary
In the menstrual phase, focus on:
Warming foods. Soups, stews, bone broth, and herbal teas.
Iron rich foods. Grass-fed beef, fish, eggs, beans, lentils, spinach, kale, and pumpkin seeds.
Anti-inflammatory foods. Salmon, tuna, ground flax seeds, chia seeds, leafy greens, walnuts, almonds, berries, turmeric, green tea, and many vegetables and fruits.
Antioxidant-rich foods. Blueberries, blackberries, dark chocolate, kale, spinach, red cabbage, beets, and beans.
Avoid inflammatory foods. Refined carbohydrate, fried foods, sugar, and processed meats.
Very light exercise. Gentle yoga, walking, stretching, and meditation.
In the follicular phase, focus on:
Protein & fat. Eat a bit less carbs and focus on more protein (i.e. meat, eggs, fish, dairy, beans, & nuts) and healthy fats (i.e. avocado, salmon, olive oil, coconut oil, olives, nuts, & seeds).
Fiber. Oats, avocado, apples, beans, berries, Brussels sprouts, sweet potatoes, nuts & seeds.
Probiotic foods. Kimchi, sauerkraut, kefir, probiotic yogurt, miso, apple cider vinegar, tempeh, and kombucha.
Increased exercise. Cardio, HIIT, endurance objectives, and weight lifting.
In the ovulation phase, focus on:
Essential fatty acids. Salmon, mackerel, sardines, herring, oysters, trout, pasture-raised eggs, and grass-fed beef.
Glutathione. Brussels sprouts, broccoli, cauliflower, kale, Brazil nuts, fish, beef, spinach, and asparagus.
Hydration. Herbal tea, water with fruit juice, coconut water, broth, watermelon, cantaloupe, pineapple, oranges, cucumber, tomatoes, and zucchini.
Increased exercise. Cardio, HIIT, endurance objectives, and weight lifting.
In the luteal phase, focus on:
Wholesome carbs. quinoa, brown rice, oats, barley, pumpkin, squash, and sweet potato.
Non-starchy vegetables. Leafy greens, asparagus, bell peppers, broccoli, Brussels sprouts, raw carrots, cauliflower, cucumber, eggplant, green beans, and mushrooms.
Magnesium. Dark chocolate, spinach, pumpkin seeds, almonds, chia seeds, black beans, and cashews.
Vitamin B6. Fish, beef liver, chicken, eggs, chickpeas, bananas, and potatoes.
Fiber. Oats, avocado, apples, beans, berries, Brussels sprouts, sweet potatoes, nuts, and seeds.
Tapering exercise. Pilates, strength training, yoga, light hiking, walking, and reduced reps and/or weight.
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