Eat and Move with Your Cycle

A Guide to Cyclical Living for Women (Gluten-Free, Dairy-Free, Soy-Free, Refined Sugar-Free)

Ever feel like your energy, cravings, and mood are on a rollercoaster? Just a couple days ago I was trying to figure out why I felt insatiable; I wanted to eat all day and I was perplexed. That's when I looked at my cycle tracing app (I use Stardust, a free period/cycle-tracking app) and realized what phase I was in. Those ravenous need for snacking or days when you want to stay in bed all day? That’s your cycle talking—and when you learn to live in tune with it, everything from your digestion to your productivity can shift for the better.

Cyclical living is a holistic lifestyle approach that honors the four distinct phases of the menstrual cycle. By adjusting your nutrition and movement throughout the month, you can reduce PMS, improve energy, boost your mood, and support hormone health. Best of all, this method is especially powerful for women managing autoimmune conditions, hormone imbalances, or simply looking to feel more aligned and vibrant. If you'd like a great meal plan that is anti-inflammatory and great for all phases, check it out HERE.

Here’s a basic phase-by-phase guide to eating and exercising in harmony with your body—without gluten, dairy, soy, or refined sugar.

Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are at their lowest.

Focus: Rest, replenish, and restore.

What to Eat:

• Warming soups and stews with veggie or bone broth

• Cooked root vegetables (carrots, beets, sweet potatoes)

• Leafy greens (spinach, kale) for iron

• Seaweed for iodine and minerals

• Legumes like lentils and black beans

• Spices like ginger, turmeric, and cinnamon

  
  

How to Move:

• Gentle yoga

• Light stretching

• Nature walks

• Prioritize rest and sleep

  
  

Follicular Phase (Days 6–14)

Hormones: Estrogen rises.

Focus: Renew, create, and energize.

What to Eat:

• Fresh, lightly steamed veggies (asparagus, cucumber, bell pepper)

• Fermented foods (sauerkraut, kimchi, coconut yogurt)

• Lean proteins (chicken, turkey, hemp seeds, chickpeas)

• Healthy fats (avocado, flaxseed, chia seeds)

• Gluten-free grains (quinoa, millet, brown rice)

How to Move:

• Cardio workouts

• Dance classes

• Strength training

• Try new activities or group classes

Ovulation Phase (Days 13–16)

Hormones: Estrogen peaks, testosterone rises.

Focus: Shine, connect, and celebrate.

What to Eat:

• Raw salads and leafy greens (spinach, kale, arugula)

• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

• Zinc-rich foods (pumpkin seeds, sunflower seeds)

• Antioxidant-rich fruits (berries, cherries, pomegranate)

• Hydrating foods (cucumber, watermelon, citrus)

How to Move:

• HIIT or circuit training

• Long runs

• Group fitness classes

• High-energy workouts

Luteal Phase (Days 15–28)

Hormones: Progesterone rises, then drops if no pregnancy occurs.

Focus: Ground, reflect, and soothe.

What to Eat:

• Complex carbs (sweet potatoes, quinoa, buckwheat)

• Protein with every meal (eggs, turkey, lentils, chia pudding)

• Magnesium-rich foods (pumpkin seeds, bananas, leafy greens)

• Comforting warm meals (curries, roasted veggies, soups)

• Natural treats (dates with nut butter, gingerbread protein bites, paleo almond flour cookies, any of my desserts!)

How to Move:

• Moderate strength training

• Pilates or barre

• Restorative yoga

• Gentle walks as your period approaches

Extra Tips for Hormone Harmony:

• Meal-prep and have a plan for nutritious meals for your cyclical living.

• Sip herbal teas like raspberry leaf, nettle, dandelion root, and ginger throughout your cycle

• Support your liver (which helps process excess hormones) with cruciferous veggies and lots of water

• Get 7–9 hours of sleep per night

• Limit caffeine and alcohol, especially in the luteal phase!

  
  

Living cyclically is about flow, not perfection. Start small: try aligning your meals or workouts to your current phase and observe how your body responds. Over time, this rhythm becomes second nature—and deeply empowering.