Renata Trebing, intuitive nutrition coach, hormone expert, and all-around wonderful human, shares her insights on how to optimize your menstrual cycle through nutrition in this guest blog post.
How Nutrition Transforms Your Cycle
When I first started working with my client Lisa*, she described her PMS as unbearable rage. The week before her period, everything and everyone irritated her to no end. We jokingly named this her "Ragey Phase."
After two months of adjusting her diet to align with her cycle, Lisa checked in with me—and the rage had completely vanished. No more uncontrollable emotions, just pure awareness, balance and self-compassion.
This is the power of eating in sync with your cycle. By nourishing your body with the right foods at the right time, you can reduce PMS symptoms, stabilize your mood, and feel more connected to your cycle.
Eating for Each Phase of Your Menstrual Cycle
Menstrual Phase (Your Period)
This is when your body is shedding the uterine lining, and replenishing lost nutrients—especially iron—is key. Iron supports energy levels and mood, helping you feel less fatigued.
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Iron-rich foods: Opt for heme iron (from animal sources like red meat and liver) or non-heme iron (from plant sources like spinach, lentils, and tofu). Pairing non-heme iron with vitamin C (such as bell peppers, tomatoes, or citrus fruits) boosts absorption.
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Seed Cycling: Support hormone balance by consuming pumpkin seeds and flaxseeds (1-2 tbsp each daily) in smoothies, yogurt, salads, or oatmeal.
Follicular Phase (Post-Period to Ovulation)
As estrogen rises, your body prepares to release an egg. You may notice a decrease in appetite, making it crucial to prioritize protein for stable energy and muscle repair.
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Protein Power: Aim for 20-40g of protein per meal from sources like chicken, fish, eggs, beans, and legumes. Protein also helps regulate blood sugar, keeping energy levels steady.
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Balanced Blood Sugar: Avoid insulin spikes by pairing carbohydrates with protein and healthy fats.
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Seed Cycling: Continue with pumpkin seeds and flaxseeds to support estrogen production.
Ovulatory Phase (Mid-Cycle, Around Day 14)
This is your Superwoman Phase—energy is high, confidence peaks, and social interactions feel effortless. Supporting detoxification is crucial to remove excess estrogen.
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Fiber for Hormone Balance: Eat fiber-rich foods to promote gut health and estrogen elimination. Fill half your plate with cruciferous vegetables like broccoli, kale, cabbage, and Brussels sprouts.
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Gut Health Goals: Strive for 30 different fiber sources per week to boost digestion, immunity, and hormone function.
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Seed Cycling: Switch to sesame seeds and sunflower seeds (1-2 tbsp each per day) to help balance hormone levels as they start to decline.
Luteal Phase (PMS Phase, Pre-Period)
As estrogen and progesterone decrease, PMS symptoms can emerge. Hydration and complex carbs become your best friends during this phase.
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Stay Hydrated: Hormonal shifts can impact hydration levels, so increase water intake and consider adding electrolytes. Infuse water with cucumber, lemon, or berries for extra flavor.
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Prevent PMS Cravings: Support progesterone by eating complex carbohydrates like quinoa, oats, sweet potatoes, and brown rice.
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Seed Cycling: Stick with sesame seeds and sunflower seeds to support hormone production.
The Power of Cycle-Syncing Your Diet
Eating for your cycle is one of the simplest and most effective ways to balance hormones naturally. You don’t need a complete dietary overhaul—just start with one small change. Many women see incredible results simply by incorporating seed cycling into their routine.
Which nutrition tip are you excited to try first? Let us know in the comments, and check out Renata’s website for more hormone-friendly recipes and expert guidance!
*Lisa's name has been changed for privacy.
