Cycle Syncing

Menstrual Phase
You typically feel more inward, slow, and restful here.

Hydration:
Two litres plus of water a day, and lots of hydration through non-
caffeinated teas, add kombucha to help with your gut which can go
haywire during menstruation.

Animal Sources:
Beef, fish, and poultry (liver is also a fantastic source of if you’re
into it!)

Anti-Inflammatory Spices & Herbs:

Turmeric, ginger, cinnamon, cayenne, cardamom, cumin, garlic,
parsley, curry.

Plant Sources:
Spinach, chard, kale, collard greens, broccoli, mushrooms, beets bell
peppers, lentils, pinto beans, kidney beans, chickpeas, citrus fruits,
strawberries, cherries, pineapple, mango, papaya.

Follicular phase
You typically feel the most confident and full of energy as
well as think and move quickly here.

Hydration:
At least two litres per day and add frozen fruit as ice cubes to your
water, lemon, or lime juice to increase energy and give you an
extra boost.

Animal Sources:
Beef, fish and poultry, lamb, eggs, dairy products (if you can).

Plant Sources:
Chia seeds, quinoa, pumpkin seeds, peanuts, almonds, walnuts,
hemp seeds, banana, apple, apricot, kiwi, blueberries, sugar snap
peas, kale, green beans, green peas, carrots, sprouts, artichoke,
parsley, sweet potato, brown rice.
Ovulatory phase
You will feel flirty, outgoing, and social feelings before
ovulation. Directly after you may feel a bit more sluggish,
introverted, snuggly, and protective than normal.

Hydration:
At least two litres per day, adding a greens powder to your water
to increase fibre can help here too (check your local health food
store, they often have ones that taste delicious!)

Animal Sources:
Beef, fish, eggs, and shellfish.

Plant Sources:
Cauliflower, broccoli, all greens, tomatoes, potato, bell pepper,
eggplant, zucchini, squash, lettuce, cucumber, radish, watermelon,
cantaloupe, grapes, grapefruit, plums, pears, peaches, berries, goji
berry, maca, micro-greens, spirulina, sunflower seeds, macadamia
nuts, pistachios.

Luteal phase
You may feel a little bluer, and may have cravings for fatty,
high carb foods and an increased appetite in general. Warm,
soft, and comforting foods are key.

Hydration:
Two litres of water per day, avoid caffeine and dehydrating yourself
as this will make you feel worse.

Animal Sources:
Bone broth, beef, tuna, salmon, poultry, shellfish.

Plant Sources:
Veggie broth, Kale, chard, arugula, cabbage, avocado, figs,
raspberry, sweet potato, carrots, banana, plantain, brown rice,
almonds, sunflower seeds, black beans, chickpeas, whole wheat
grains, and pasta, and… dark chocolate!