How Nutrition Supports Your Cycle

The menstrual cycle changes how the body uses and craves energy. Estrogen and progesterone both interact with insulin sensitivity, appetite hormones, and neurotransmitters — meaning what and how you eat can feel different across the month. Understanding these shifts helps you work with your body rather than fighting it.

In the follicular phase, rising estrogen supports insulin sensitivity and energy stability. This is a good time for lighter, protein-rich meals that sustain focus. Around ovulation, metabolism begins to increase slightly, and some people feel more energetic or crave fresh, hydrating foods.

After ovulation, progesterone rises and basal metabolic rate can increase by 5–10%. A systematic review + meta-analysis found that energy intake is higher in the luteal phase compared with the follicular phase (Tucker et al. 2024). Therefore, many people may notice they eat more during the luteal phase. The brain also uses more glucose during this time, which explains increased hunger or cravings for carbohydrates. Rather than resisting these signals, prioritise protein, complex carbs, magnesium-rich greens, and omega-3 fats — nutrients that stabilise mood and support hormone metabolism, while avoiding blood glucose spikes.

In the luteal phase, fluctuations in blood sugar and serotonin can drive irritability or fatigue. If cravings arise, pairing complex carbs with protein and fibre can leverage serotonin pathways without introducing big blood glucose spikes.

Nutrition across the cycle isn’t about restriction — it’s about rhythm. By adjusting how you fuel yourself to match hormonal changes, you support both physical and cognitive resilience throughout each phase.