Eat With Your Cycle, Feel Like Yourself Again

Do you know about cycle syncing?

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• No

by Lindsey | Mother Verde Wellness

If no one told you that your hormones affect everything—your cravings, sleep, energy, moods, focus—you’re not alone.

Most of us were taught to ignore our cycles until something goes wrong. But here’s the truth: when we work with our cycle instead of against it, we feel better. Less anxious. Less foggy. Less like we’re failing at life because we needed a nap and a cookie.

This isn’t about being perfect or rigid. It’s about supporting your body through her natural rhythm.

So here’s the cycle, broken down like seasons—because that’s what it feels like when you really tune in.

Winter: Menstrual Phase (Days 1–5)

Your body is shedding. You’re at your lowest hormone levels. This is a time for rest, reflection, and keeping things simple.

Support yourself with:

• Warm, mineral-rich foods: soups, broths, stews

• Iron-rich foods like lentils, beets, red meat (if you eat it)

• Root veggies, seaweed, miso, warming spices

• Gentle movement only—stretch, walk, rest

This is your inner winter. You’re not meant to be productive. Go inward. Say no. Let your body lead.

Spring: Follicular Phase (Days 6–13)

Hormones are rising (mainly estrogen), and you’re coming back online. Energy’s picking up, mood’s lifting. You might feel more social, inspired, and ready to try new things.

Support yourself with:

• Fresh, vibrant foods: sprouts, berries, greens, fermented foods

• Lean proteins: eggs, chicken, legumes

• Flax + pumpkin seeds (these support estrogen production)

• Hydration and fiber to support detox

This is a great time for new routines, planning, visioning.

Let it feel light.

Summer: Ovulation Phase (Days 14–17)

Estrogen is peaking, and so is your confidence. You might feel radiant, magnetic, energized, chatty. Your metabolism is steady and your body loves lighter foods.

Support yourself with:

• Raw or lightly cooked veggies, smoothies, salads

• Grilled fish, quinoa, roasted veggies

• Zinc-rich foods (great for egg quality & skin)

• Keep using flax + pumpkin seeds

Lean into connection here. This is your fertile window, hormonally and energetically. Speak up. Go out. Be seen.

Fall: Luteal Phase (Days 18–28)

Progesterone rises. Your body is prepping for a possible pregnancy. Even if you’re not trying, your system acts like you are. This is when PMS can hit if hormones are imbalanced. You might feel more tired, sensitive, or snacky.

Support yourself with:

• Warming, grounding meals: roasted root veggies, soups, stews

• Complex carbs: sweet potatoes, oats, brown rice

• Magnesium-rich foods (dark chocolate, leafy greens, seeds)

• Switch to sesame + sunflower seeds to support progesterone

You’ll likely need more calories here—don’t fight it. Support your nervous system. Say no more. Be soft with yourself.

Bonus: Seed Cycling

Seed cycling is a gentle, food-based way to support hormonal balance.

• Days 1–14 (Winter + Spring): Flax + pumpkin seeds

• Days 15–28 (Summer + Fall): Sesame + sunflower seeds

Add 1 tbsp of each daily. You can blend them into smoothies, oatmeal, or sprinkle them on toast. I like the blends from Beeya—they make it easy (and no, I’m not an affiliate—just a fan).

You don’t have to overhaul everything at once.

Start by noticing where you are in your cycle.

Start by adding one supportive food a day.

Start by listening.

Your body has been speaking to you all along.

Now it’s time to speak her language back.