What is the menstrual cycle?

The menstrual cycle typically occurs in four cycles. These four cycles consist of fluctuating hormones that dictate our mood, energy levels, stress resilience, metabolism, and regulate neurotransmitter levels like serotonin and dopamine. These hormones are estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). Understanding these cycles are important in order to optimize your nutritional needs, workouts, and work schedule based on your current cycle in order to maintain hormonal balance. On average, it is a 28 day cycle but can reach up to 35 days.

Phase 1: Menstruation → Days 1-5

Hormones:

• Estrogen → Low
• Progesterone → Low
• Follicle-stimulating hormone (FSH) → Slowly rising
• Luteinizing hormone (LH) → Low

Neurotransmitters:

• Serotonin → Low. Estrogen helps regulate serotonin production, so when estrogen levels drops, serotonin levels also decline. This leads to low energy levels, low mood, fatigue, and decreased stress resilience.
• Dopamine → Low.

What to eat during this cycle:

• Consume prebiotic and probiotic-rich foods to improve gut health like fiber and various forms of fermented foods. Around 90% of serotonin and 50% of dopamine is produced in the gut by specific gut bacteria species.
• Eat a variety of polyphenol-rich (colorful plants) foods for optimal gut health which help produce short-chain fatty acids like butyrate which nourish your gut lining and support a healthy mood. Aim for diversity—the more plant variety, the more your gut microbiome thrives!
• List of foods high in polyphenols:
• Fruits: black chokeberry, blueberries, raspberries, strawberries, pomegranates, grapes, cranberries, acai berries, elderberries, goji berries
• Vegetables: soybeans, globe artichoke, olive leaves, spinach, kale, parsley, onions, garlic
• Grains: whole wheat, oats, barley, rye
• Nuts and Seeds: flaxseeds, hazelnuts, chestnuts, walnuts, almonds
• Spices and Herbs: cloves, turmeric, ginger, cinnamon, rosemary, thyme, oregano, basil
• Beverages: green tea, black tea, coffee, cocoa powder
• Consume complex carbohydrates to support serotonin production to improve your mood like sweet potatoes, yams, lentils, sprouted oats (easier on digestion + less phytic acid), quinoa, and berries. Complex carbohydrates → Tryptophan → Serotonin.
• Consume tryptophan-rich foods like turkey (highest in tryptophan), free-range organic chicken, pasture-raised eggs, wild-caught salmon, and grass-fed beef.
• Consume magnesium-rich foods like spinach, dark leafy greens, nuts, and seeds.
• Consume herbal teas such as nettles and red raspberry leaf to reduce PMS symptom like bloating, heavy bleeding, and cramping.

Lifestyle tips:

• Sunlight exposure during morning and evening walks for circadian rhythm (sleep-wake cycle) to optimize sleep as well as for dopamine and serotonin production to improve mood and focus.
• Make sure to include lots of rest to support hormonal changes during this phase and maintain a consistent sleep routine to maintain cortisol balance.
• Cuddle with your pet for oxytocin and serotonin.

Phase 2: The Follicular Phase → Days 6-14

Hormones:

• Estrogen → Rising
• Progesterone → Low
• Follicle-stimulating hormone (FSH) → Slowly rising
• Luteinizing hormone (LH) → Slowly rising

Neurotransmitters:

• Serotonin → slowly rising. As estrogen levels naturally rise during this phase, so does serotonin and dopamine which leads to slowly higher energy levels, improved mood, and increased stress resilience.
• Dopamine → slowly rising.

What to eat during this cycle:

Lifestyle tips:

• Sunlight exposure during morning and evening walks for circadian rhythm (sleep-wake cycle) to optimize sleep as well as for dopamine and serotonin production to improve mood and focus.

Phase 3: The Ovulatory Phase → Days 14-16

Hormones:

• Estrogen → Peaks
• Progesterone → Rises after ovulation
• Follicle-stimulating hormone (FSH) → Small peak to support ovulation
• Luteinizing hormone (LH) → Surges to trigger ovulation (release of an egg)

Neurotransmitters:

• Serotonin → at its highest due to high estrogen leading to highest energy levels, confidence, increased mood, high motivation levels, and highest resilience to stress.
• Dopamine → at its highest due to high estrogen leading to highest energy levels, confidence, increased mood, high motivation levels, and highest resilience to stress.

What to eat during this cycle:

Lifestyle tips:

• Sunlight exposure during morning and evening walks for circadian rhythm (sleep-wake cycle) to optimize sleep as well as for dopamine and serotonin production to improve mood and focus.

Phase 4: The Luteal Phase → Days 17-28

Hormones:

• Estrogen → Drops after ovulation, then rises slightly mid-luteal phase, then drops again before Phase 1 (leading to premenstrual syndrome or PMS symptoms)
• Progesterone → Peaks then declines
• Follicle-stimulating hormone (FSH) → Low
• Luteinizing hormone (LH) → Low

Neurotransmitters:

• Serotonin → slowly decreases due to the changes in estrogen levels
• Dopamine → slowly decreases due to the changes in progesterone levels

What to eat during this cycle:

• Consume herbal teas such as nettles and red raspberry leaf to reduce PMS symptom like bloating, heavy bleeding, and cramping.
• Consume magnesium-rich foods like spinach, dark leafy greens, nuts, and seeds.
• Consume

Lifestyle tips:

• Sunlight exposure during morning and evening walks for circadian rhythm (sleep-wake cycle) to optimize sleep as well as for dopamine and serotonin production to improve mood and focus.