Eating for Your Hormones: What to Eat in Each Phase of Your Cycle.
Your hormones are changing constantly—and your body’s needs change with them.
So instead of eating the same way every day, what if you ate in rhythm with your cycle?
This way of eating isn’t about perfection, restriction, or obsessing over food.
It’s about nourishment, timing, and working with your biology—not against it.
This approach is inspired by my Fast Like a Girl training with Dr. Mindy Pelz, and adapted here for real life, real women, and real kitchens.
Overview of the Cycle & Food Focus
The cycle STARTS with day 1 of your period.
If you don’t have a period right now, start day 1 with the new moon.
🌑 Power Phase I – Days 1–10
→ inward, reset, rebuild, cellular clean-up
→ low carbs, fasting, clarity, foundations
🌕 Manifestation Phase – Days 11–15
→ outward, expressive, magnetic
→ more carbs, gut & liver support, connection
🌖 Power Phase II – Days 16–19
→ focused, decisive, sharpened power
→ strategic, efficient, mentally sharp
→ great for execution, boundaries, strength, clean energy
🌘 Nurture Phase – Days 20 → bleed
→ slow down, soften, nourish, restore
→ safety, carbs, warmth, nervous system care
Hormones are made from what you eat.
They’re activated, metabolized, and cleared through your gut and liver.
And when those systems are supported, everything feels easier:
your energy, mood, sleep, digestion, cravings—even your relationship with food.
A few grounding notes before we dive in:
Hormonal superpower foods are foods that show up in more than one phase. That’s a good thing.
Pesticides are known endocrine disruptors. Whenever possible, choose organic, non-GMO, and antibiotic-free foods.
Choose grass-fed, pasture-raised meats, eggs, and dairy. If dairy doesn’t love you back, raw, A2, or goat’s milk is often better tolerated.
Stay curious, not rigid. This is about learning what works for you.
So… how do you eat like a woman?
The hormonal eating phases: an overview
Are you not cycling regularly? (perimenopause, menopause, or hormonal birth control), this style of eating can still be incredibly supportive. So your day 1 starts with the new moon and you continue to follow as if you were cycling.
A note on fats & protein (all month long)
No matter the phase, your body needs:
Healthy fats, every day
They support hormones, stabilize blood sugar, and keep hunger calm.
Examples:
Avocados & avocado oil
Olive oil & olives
Coconut & coconut oil
Grass-fed butter & dairy
MCT oil
Raw nut butters
Sesame, flaxseed, coriander, and black cumin oil
Protein, consistently
As we age, our muscles become less responsive to protein.
Aim for ~25 g protein in at least one meal per day to support strength and metabolism.
Protein-rich options:
Eggs
Fish & shellfish
Chicken & turkey
Red meat (beef, lamb)
Pork
Cottage cheese
Tofu
Quinoa
Mushrooms
Chia seeds
Now let’s walk through the phases.
🌑 The Power Phases
Days 1–10 & Days 16–19
Focus: Energy, clarity, momentum
Hormones: Insulin & estrogen
Body priority: Repair, renewal, metabolic strength
Food focus: Ketobiotic (lower carb)
This is the time when your body responds well to lower carbs, higher fat, and—if it feels good—longer fasting windows.
The intention here is to:
Keep insulin low
Support estrogen production
Activate cellular repair (autophagy)
Estrogen-supporting foods
Seeds & nuts
Almonds
Brazil nuts
Cashews
Pine nuts
Pumpkin seeds
Peanuts
Sesame seeds
Sunflower seeds
Walnuts
Legumes
Black-eyed peas
Chickpeas
Lentils
Kidney beans
Lima beans
Mung beans
Pinto beans
Soybeans
Fruits & vegetables
Blueberries
Strawberries
Cranberries
Broccoli
Cauliflower
Cabbage
Spinach
Sprouts
Garlic
Onions
Zucchini
🌕 The Manifestation Phase
Days 11–15
Focus: Expression, confidence, connection
Hormones: Estrogen & testosterone
Body priority: Gut & liver support
Food focus: Hormone feasting
This is often when women feel most social, creative, and magnetic—and it’s also when your body needs help processing and clearing hormones. Here, we gently increase carbohydrates and shift into hormone-feasting foods.
Progesterone-supporting foods
Root vegetables
Sweet potatoes
Yams
White & red potatoes
Pumpkin
Acorn, butternut & spaghetti squash
Beets
Turnips
Fennel
Cruciferous vegetables
Broccoli
Brussels sprouts
Cauliflower
Tropical fruits
Bananas
Mango
Papaya
Seeds & legumes
Flax
Sesame
Sunflower
Black beans
Chickpeas
Kidney beans
Gut-supporting foods
Probiotic foods
Sauerkraut
Kimchi
Pickles
Kefir
Yogurt
Prebiotic foods
Garlic
Onions
Leeks
Asparagus
Chicory root
Jerusalem artichokes
Dandelion root
Chickpeas
Split peas
Pistachios
Cashews
Polyphenol-rich foods
Artichokes
Olives
Parsley
Dark chocolate
Shallots
Brussels sprouts
Broccoli
Liver-loving foods
Arugula
Kale
Dandelion greens
Citrus (lemon, lime, grapefruit)
Ginger
Turmeric
Green tea
Coffee
Dill
Peppermint
Sesame seeds
Saffron
This phase is about flow—digesting, metabolizing, expressing.
🌘 The Nurture Phase
Day 20 → Bleed
Focus: Rest, safety, nourishment
Hormones: Progesterone & cortisol
Body priority: Calm the nervous system
Food focus: Hormone feasting
This is not the time to push.
Your body is preparing to shed and reset. Cravings often increase and that’s not weakness, it’s biology.
Stick with hormone-feasting foods, especially:
Root vegetables
Healthy carbs
Progesterone-supporting foods
Warm, grounding meals
Think comfort, steadiness, and kindness toward yourself.
Foods that work in any phase
Some foods support hormones across the board:
Cruciferous vegetables
Healthy fats
High-quality protein
Fermented foods
Herbs & spices
These are your daily allies.
Foods to limit for hormone health
You don’t need to be perfect—but reducing these can make a big difference:
Highly processed foods
Refined sugars
Industrial seed oils
Artificial sweeteners
Excess alcohol
Again: awareness, not punishment.
These symptoms let you know that your hormones are out of balance.
When certain hormones are low, you may experience some of these symptoms.
The bottom line
Eating for your cycle isn’t about control.
It’s about collaboration with your body.
When you nourish yourself in rhythm with your hormones, you may notice:
More stable energy
Fewer cravings
Better digestion
Improved mood & sleep
A deeper sense of trust in your body
This is how we move from fighting our bodies…
to finally feeling at home in them.
If you want support applying this in a way that fits your life, your hormones, and your goals—I’m here.
