How to Eat With Your Cycle: The Food Ritual That Changed My Energy in Perimenopause
Why eating the same thing every day might be working against your hormones
For about a decade, my diet looked like this: coffee and a protein smoothie for breakfast, a salad for lunch, and spoonfuls of nut butter or handfuls of cashews in between. Every. Single. Day.
If you’re nodding right now—because you’ve been living on some variation of the “healthy girl rotation”—you’re not alone. Every woman I know wants to feel better: more energy, fewer mood swings, less bloat. But most of us eat the same exact foods day after day and wonder why nothing changes.
Here’s the truth: our bodies don’t want the same thing every day. They’re cyclical.
And once I started matching what I ate to where I was in my cycle, everything shifted.
Your Body Has Seasons
I used to think I was just “bad at digestion.” My stomach always felt heavy and off, no matter how clean I ate. But what was really happening was a mismatch—my food wasn’t in sync with my hormones.
As women, our bodies move through four internal seasons every month.
Menstrual (Winter): low energy, craving warmth and comfort
Follicular (Spring): fresh starts, creativity, lighter foods
Ovulatory (Summer): high energy, cooling foods
Luteal (Autumn): slowing down, cozy nourishment
You wouldn’t wear flip-flops in winter, right? Then why do we keep giving our bodies cold smoothies when they’re begging for soup?
Why Digestion (and Temperature) Matter
Once I started paying attention to the temperature of my food, it was game-changing.
Our hormones literally change our body temperature and metabolism throughout the month. Estrogen tends to make us warmer, progesterone cooler. Ayurveda—an ancient science that got this right long before we did—calls it our internal fire.
So in the first half of your cycle, lighter and raw foods feel great. In the second half, when your body slows down and cools, warm and grounding meals help your digestion and energy flow again.
That small shift alone made me feel like my body finally exhaled.
The Four Phases of Food Syncing
🩸 Menstrual (Winter)
Your hormones and energy are at their lowest. Think cozy, mineral-rich meals—soups, stews, roasted veggies, slow-cooked meats. You’re rebuilding iron and nutrients here. Avoid cold smoothies and raw salads; they’re too harsh when digestion is slow.
✨ This is your weighted-blanket-made-of-food era.
🌱 Follicular (Spring)
Estrogen rises and your energy starts coming back. You want fresh, colorful, detox-supporting foods—cruciferous veggies, lean proteins, berries, and fermented foods like sauerkraut or kimchi (fridge versions only—if it’s on the shelf, it’s just vinegar).
✨ You’re basically the human version of a farmer’s market.
☀️ Ovulatory (Summer)
This is your glow-up phase. Estrogen and testosterone peak, digestion is strong, and you feel social and radiant. Focus on cooling, anti-inflammatory foods—leafy greens, cucumbers, berries, herbs like mint and cilantro.
✨ Think rooftop-brunch energy and salads that actually taste good.
🍂 Luteal (Autumn)
Progesterone takes over and cravings kick in. You need more calories, fiber, and magnesium to keep blood sugar stable. Sweet potatoes, brown rice, dark chocolate, and herbal teas are your best friends.
✨ This is your cozy-core era—soft pants, roasted veggies, cinnamon tea.
You Don’t Have to Overhaul Everything
Cycle syncing isn’t about rules—it’s about rhythm.
Start small: notice what you’re craving, how your digestion feels, how your energy shifts. Your body’s already giving you clues; this framework just helps you listen.
And remember: the goal isn’t perfection—it’s awareness.
Ready to Try It?
If this sparked something in you, you’ll love my Cycle Syncing Food Guide. It lays out exactly what to eat in each phase—with full food lists, a simple cheat sheet, and an easy breakfast idea for every phase (because mornings are hard enough).
👉 Download the free guide here and start eating in rhythm with your body today.
When you start eating with your cycle instead of against it, your body starts working for you again—energy, mood, and digestion all fall back into sync.
And honestly? It’s fun. It’s food. And we love food. 🍽️