Cycle Syncing Your Nutrition for Performance & Hormone Health

You’ve probably heard of cycle syncing your workouts. But syncing your nutrition with your cycle may be the next-level shift you didn’t know you needed. As your hormones fluctuate, so do your nutrient needs, cravings, energy output, and even digestion.

Here’s how to fuel smarter in each phase:

Menstrual Phase (Days 1–5): Rest & Replenish

• Focus on iron-rich foods (spinach, lentils, grass-fed beef) to replenish blood loss.

• Include warming, easy-to-digest meals like soups, stews, and roasted veggies.

• Sip on ginger or turmeric tea to reduce cramps and inflammation.

Follicular Phase (Days 6–14): Energy & Growth

• Estrogen rises—so does insulin sensitivity and recovery.

• Eat lighter, vibrant meals: lean proteins, fiber, fermented foods, complex carbs.

• Great time to try new foods or boost training volume.

Ovulation (Day 14-ish): Strength & Confidence

• You may feel your best—use it!

• Add in anti-inflammatory foods (berries, omega-3s, cruciferous veggies).

• Don’t forget hydration: body temp rises slightly, so water needs increase.

Luteal Phase (Days 15–28): Calm & Support

• Progesterone increases, and so do cravings and hunger.

• Increase complex carbs (sweet potatoes, oats) to support serotonin.

• Add magnesium-rich foods (pumpkin seeds, dark chocolate) for mood & muscle cramps.

Quick Tip:

Craving chocolate in the luteal phase? Opt for 70% dark with magnesium and pair it with a protein-rich snack to stay balanced.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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