Your Cycle Syncing Grocery Shopping List

Cycle syncing is more than just a trend on TikTok. It’s a way to really tune into our body’s natural rhythms, honour our monthly cycles, and really provide our body’s with the nourishment and support it needs during various times of the month. 

Just like the moon, our hormone cycles are 28 days (approximately) while for a male, their cycles are 24 hours (much like the sun). Women experience four cycles per month - Menstrual, Follicular, Ovulation and Luteal. 

Each cycle is different and it is up to us to support our bodies through these cycles with our food, workouts even adapt and shift our work (when possible) to truly support and align with the cycle we are in. You will see in each cycle that has been broken down below, a season will correlate with it. Because just like nature, our bodies go through various seasons per month. 

Before beginning to track your cycle and syncing your hormone changes with various foods, I encourage you to not choose perfection… honour your body, listen to your intuition and be kind to yourself. We live in such a fast paced world, life gets in the way and we can only do the best that we can. It’s about stressing less, listening to ourselves more, and falling in love with each powerful phase as a woman. 

Please also note, this guide is more suitable for those with regular, clear cycles. If you are currently on birth control, your cycles might be slightly different and this list may not apply. 

 

TRACK YOUR CYCLE 

It sounds obvious, but before doing anything, the best place to start is by tracking your cycle. There are some great apps you can use, if you have an Oura ring - this is great, or grab yourself a journal and write down the cycle day you’re one and keep track of the below: 

• What your energy levels are like 
• Your mood
• Your emotions
• Your libido
• Your appetite
• Any “signs” or “cues” 

MENSTRUAL PHASE: YOUR WINTER

During this phase, your estrogen and progesterone are low. Your hormones aren’t really doing much here. Drink soothing teas to combat cramps. Avoid or limit fatty foods, alcohol, caffeine and salty foods. 

• Nourish your body with warming foods (soups, curries, warm salads) rather than raw foods (smoothies, cold salads, acai bowls etc) 
• Choose high proteins like beef, lamb, liver (meat organs are great) 
• Spinach, kale, beets 
• Chamomile tea, raspberry leaf tea (for combatting cramps), ginger tea (anti-inflammatory) 

Cosy up, and warm your body with a hug in a cup - Moon Mylk anyone? 

FOLLICULAR PHASE: YOUR SPRING

During this phase, your estrogen levels increase significantly, rising as you prepare for ovulation. There is also a small increase in testosterone. Try to incorporate foods that will metabolise estrogen. 

• Complex carbs (sweet potato, oats, rye) 
• Sprouted and fermented foods (kimchi, sauerkraut, kombucha, kefir) 
• Cruciferous vegetables (broccoli, cauliflower, cabbage, kale) 
• Green Tea and Nettle Tea

If you are struggling to meet your greens intake, fuel your mornings with Naked Harvest’s Gorgeous Greens for that extra boost. 

OVULATION PHASE: YOUR SUMMER

With your estrogen at an all time high, aim to to eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables and nuts (good fats). Also focus on antioxidant rich foods that help combat environmental toxins (these are known endocrine disruptors). 

• Fatty fish (wild salmon, sardines, mackerel) 
• Blueberries, blackberries, strawberries (high in antioxidants) 
• Veggies (broccoli, cauliflower, cabbage, kale etc) 
• Avocados, almonds, flaxseeds, sunflower seeds (good fats) 
• Peppermint and Dandelion Tea (very supportive for the liver) 

Enjoy summer inspired snacks and recipes like this Tropical Protein Smoothie Bowl or these Strawberry Superfood Green Ice Blocks. (made with just 2 ingredients including Strawberry Gorgeous Greens).

LUTEAL PHASE: YOUR AUTUMN

Much like the trees start to lose their leaves in Autumn, your body starts to get ready for winter again! Your progesterone is on the rise (before it declines) and both estrogen and testosterone have already depleted. Embrace the increased appetite (usually due to rising progesterone levels) and enjoy nutrient dense snacks. 

The Luteal phase is quite critical as your body is using up a lot of energy, “preparing” us for pregnancy. 

As your progesterone and estrogen have dipped, so does your serotonin (happy hormone) naturally... well, that explains the mood swings (just kidding)! Eat foods that will produce serotonin, focus on foods that fight fatigue and low libido, prioritise healthy fats and proteins and add in fibre to maintain GI levels. 

• Chicken, beef, wild caught salmon (high protein and good fats) 
• Nuts, sunflower seeds, almonds, avocados (good fats) 
• Chickpeas, lentils 
• Fibre (add psyllium husk to your smoothies, apples, broccoli) 
• Leafy greens, quinoa and buckwheat (serotonin boosters) 
• Dark chocolate (serotonin boosters and magnesium rich) - or I prefer mine in the version of Moon Mylk!
• Chamomile Tea 

Kick those cravings to the curb with delicious recipes like Vegan High Protein Twix Bars (using Naked Harvest’s Pancake Batter THRIVE Protein) or Ferrero Rocher Overnight Weet-Bix (using Chocolate Swirl THRIVE Protein) - perfect for your choccy fix!

 

This is just one piece to keeping your hormones in rhythmic harmony, but the power of food is second to none. Supplement where you can, and remember - there is no such thing as perfection! 

If you would like to purchase any of the products mentioned in this blog, you can use my code 'WENDYSERRANO' for 15% off. Enjoy!

**If you are ever unsure, please seek advice from a health practitioner to discuss further potential hormonal testing.