I am a huge advocate for eating and training in alignment with your cycle. We are probably all aware of our circadian rhythm which is the 24 hour sleep wake cycle. But what a lot of women don’t know about is what we call the infradian rhythm.
The infradian rhythm is a monthly cycle that all women go through, it can be divided into 4 phases - follicular, ovulatory, luteal and menstruation. I really want to dive into each of these phases (particularly looking at our menstrual phase) to really help us understand why we feel the way we do in different stages of the month. And how we can adapt our nutrition to best fuel our body's needs!
Menstruation
This the first day of your bleed and it ends the last day of your bleed. The lining of our uterus is breaking down and shedding - during this time we also have a lot more prostaglandins which are chemicals made by the immune system that help our uterus to contract. At this stage of our cycle energy will also be taking a hit. We may not feel like getting up for that 5am gym class and that is perfectly fine - we actually need more rest in this phase (so no, you are not being lazy!).
Foods rich in iron are essential to prioritise as whilst we are losing blood, we inevitably are also depleting iron stores. Haem iron is the most bioavailable/best absorbed within the body (examples include beef, lamb, kangaroo and tuna). In the days leading up to my period, I make sure I am being consistent with my Chief Liver, Heart and Kidney supplement to support my energy as well as trying to eat as much iron rich food as I can. Chief Beef Bars make it super easy to get my protein in (which is needed for energy production and hormonal regulation), but also boost my iron in the most convenient and easy way. I find the bars so perfect for throwing in my uni bag, or for shredding over top of a salad when I am short on time or quite frankly - when I can not be bothered to mess up the kitchen.
It is really important to nourish our body with adequate calories to ensure we are properly fuelled and not depriving ourselves of the foods we may crave. It is common to crave sweet things like chocolate around this time and there are so many amazing ways we can satisfy these cravings whilst keeping our health and fitness goals in check. Cacao contains magnesium which is perfect for our menstrual phase, especially for cramping and stress levels. I love the chocolate coated collagen bars or the Dark Chocolate Collagen Protein Powder. These products satisfy my sweet tooth but aren't filled with the nasties.
Follicular phase
This phase starts at the end of your period until ovulation. Oestrogen begins to rise which helps to rebuild and thicken the lining of the uterus. Energy levels will increase here and your motivation and confidence is going to be higher (hello productivity!).
Cortisol is lower in this phase so we can push a little harder in the gym (weight training will usually feel really good here).
Ovulatory
Ovulation is the release of a mature egg from the ovary, typically occurring around day 14 of a 28-day menstrual cycle (this can vary). In this phase energy is generally at its PEAK. If you love HIIT workouts, now is the time to smash them out.
Here we want to prioritise nutrients such as selenium and vitamin E to help to build progesterone levels coming into the second part of our cycle (you can find both of these in the Chief Liver, Heart and Kidney capsules). This is important for PMS because progesterone is our feel good hormone - so when we don't produce enough of it, it can result in low moods, agitation and anxiety.
Luteal
After ovulation until the first day of your bleed is our luteal phase. Energy is still high at the start of this phase but as hormones decline energy will drop towards the end. Going back to pilates, walking and yoga as our energy declines will help to support ourselves during this phase. Studies show if you continue to do HIIT and restrict calorie intake this time of your cycle you can actually turn ON fat storage which is insane (so really - less is more).
This is when you also need to increase calories and slow release carbs - you may feel hungrier here and that is simple science. More fats and proteins are needed here (things like the Chief collagen bars are the perfect mix of protein and healthy fats and are a great nutrient dense option). Did you know you need 207 more calories in this part of your cycle?!
Foods that are high in vitamin b6 also help to build progesterone - so things like chicken, brown rice, quinoa, oats, AND the Chief Liver, Heart and Kidney supplements (let's be honest, I think these are essential for every phase!).
Understanding how to nutritionally support your body throughout its monthly changes can help you feel more in tune with what you need at each given time. It is so important for us as women to fuel ourselves adequately and prioritise proteins and fats for hormone regulation and menstruation. In my clinical experience I see so many girls and women struggling to hit their protein and iron requirements so adding in the Chief Brisket Bars is a simple/high quality snack option and a really great place to start. I always have one of these bars in my bag when I am on the go but you can also use them at home in the kitchen - try shredding the brisket and adding it to a taco or a burrito bowl!
If you experience heavy menstrual bleeding, exhaustion or other signs of low iron please consult with a medical/health professional to investigate this further.
References
Munro MG, Mast AE, Powers JM, Kouides PA, O'Brien SH, Richards T, Lavin M, Levy BS. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023 Jul;229(1):1-9. doi: 10.1016/j.ajog.2023.01.017. Epub 2023 Jan 24. PMID: 36706856.
Kapper C, Oppelt P, Ganhör C, Gyunesh AA, Arbeithuber B, Stelzl P, Rezk-Füreder M. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients. 2024; 16(7):1008. https://doi.org/10.3390/nu16071008
Onieva-Zafra, M. D., Fernández-Martínez, E., Abreu-Sánchez, A., Iglesias-López, M. T., García-Padilla, F. M., Pedregal-González, M., & Parra-Fernández, M. L. (2020). Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients, 12(6), 1759. https://doi.org/10.3390/nu12061759
Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., & Fairchild, R. (2023). Nutritional practices to manage menstrual cycle related symptoms: a systematic review. Nutrition research reviews, 1–24. Advance online publication. https://doi.org/10.1017/S0954422423000227
Rogan, M. M., & Black, K. E. (2023). Dietary energy intake across the menstrual cycle: a narrative review. Nutrition reviews, 81(7), 869–886. https://doi.org/10.1093/nutrit/nuac094
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