Your menstrual cycle is much more than just the days you have your period. Your hormones fluctuate throughout the month, affecting not only your fertility but also your energy, mood, appetite, skin, sleep, and even your productivity. By better understanding your cycle, you can manage it effectively and provide your body with optimal support.
1. The four phases of your cycle
Each menstrual cycle consists of four phases. During each phase, your hormone levels change, affecting how you feel, perform, and what your body needs.
Phase 1: Menstruation (Day 1-5) – Detox and Reset
- Your estrogen and progesterone are at their lowest, which can leave you feeling tired and less energetic.
- Your body breaks down the built-up uterine lining and removes it through blood loss.
- This is a good time to slow down, focus more on self-care, and nourish your body with warm, iron-rich foods like lentils, spinach, and red meat.
Phase 2: Follicular Phase (Day 6-14) – Energy and creativity increase
- Estrogen begins to rise and you experience more energy, a better mood, and sharper focus.
- Your body is preparing to mature an egg.
- This is a good time to start new projects, exercise more intensively, and eat protein-rich foods to support muscle building and mental clarity.
Phase 3: Ovulation (around day 14-16) – Your peak period
- Estrogen and testosterone peak, making you feel your most energetic and confident.
- This is the fertile phase of your cycle and your libido may be higher.
- Your body needs plenty of antioxidants and hydration, such as berries, green tea, and vitamin C-rich foods.
Phase 4: Luteal Phase (Day 17-28) – Slow Down and Prepare
- Progesterone increases, which can make you feel calmer and more reflective, but can also cause bloating or tender breasts.
- If your progesterone is too low, you may experience PMS symptoms such as mood swings, fatigue and cravings for sweets.
- This is a good time to limit your stress, eat magnesium-rich foods like nuts and dark chocolate, and get more healthy fats.
2. How Your Cycle Affects Your Appetite
Your body doesn't require the same nutrients in every phase. During the follicular phase and ovulation, you often have less of an appetite and can more easily eat light meals. In the luteal phase and during menstruation, your body needs more calories and often asks for carbohydrates and fats.
- During ovulation, it is often easier to eat less, but make sure you get enough protein and antioxidants.
- During the luteal phase, you burn more calories (up to 300 more per day), so eating a little extra is normal. Choose complex carbohydrates like sweet potato, quinoa, and oatmeal to control cravings.
What the Killerbody Food app does for you
✅ Nutrition plans based on your cycle → The app helps you make the right nutritional choices for each phase.
✅ Recipes tailored to your hormonal needs → From iron-rich meals to protein-rich recipes that help you maintain muscle mass.
✅ Understand your moods and energy levels → Track how you feel at each stage, so you can recognize patterns and eat smarter.
✅ Prevent cravings and energy dips → By choosing the right food at the right time, you prevent binge eating and fluctuations in your blood sugar.
With the Killerbody Food app, you ensure that your diet is in line with your hormones, so that you no longer work against your body, but eat with it.
Want to experience what it's like to eat according to your cycle and optimally support your body? Download the Killerbody Food app and get started today.
