Your body doesn't require the same nutrients in every phase. During the follicular phase and ovulation, you often have less appetite and can more easily eat light meals. In the luteal phase and during menstruation, your body needs more calories and often craves carbohydrates and fats.
- During ovulation, you can often more easily eat less, but make sure you get enough protein and antioxidants.
- In the luteal phase, you burn more calories (up to 300 extra per day), so eating a little extra is normal. Opt for complex carbohydrates like sweet potato, quinoa, and oatmeal to manage cravings.
How your cycle affects your athletic performance
- During the follicular phase and ovulation, you are physically stronger, recover faster, and can get more out of intensive workouts.
- In the luteal phase and menstrual phase, your body can be more sensitive to stress, making heavy strength training or HIIT less pleasant. Opt for yoga, pilates, or walking if you notice your energy is lower.
How your cycle affects your skin and hair
- During the follicular phase and ovulation, your skin glows due to high estrogen levels.
- In the luteal phase, progesterone rises, which can make your skin oilier and lead to more breakouts.
- During menstruation, your skin may appear duller due to the drop in estrogen and iron loss. Ensure adequate hydration and iron-rich foods.
How your cycle affects your mood and productivity
- Follicular phase and ovulation: You feel energetic, social, and motivated. This is a good time to plan important meetings or creative projects.
- Luteal phase and menstruation: You may feel more sensitive and less focused. This is a good time to do calmer work, reflect, and put less social pressure on yourself.
How to optimize your cycle with nutrition and supplements
- Magnesium helps with PMS symptoms and cramps → Found in nuts, dark chocolate, and leafy greens.
- Vitamin B6 supports serotonin production (the happiness hormone) → Found in bananas, chicken, and eggs.
- Omega-3 fatty acids reduce inflammation and support hormone balance → Found in fatty fish, flaxseed, and walnuts.
- Protein-rich foods help keep your energy levels stable → Think fish, chicken, eggs, and plant-based proteins like lentils and chickpeas.
