Day 6: Cycle-Based Nutrition

Small, simple shifts to support your body through every phase.

Food is medicine. One of the most simple, yet often overlooked, ways of supporting ourselves is through nutrition.

This isn’t about dieting, restriction, perfection or overhauling the way you eat overnight. It’s about small, intentional shifts that can have a big impact over time. Food can still be fun, and communal, and pleasurable — while supporting your body.

Committing to actually having breakfast in the morning.
Pairing it with a supportive tea blend (more on that later) instead of reaching straight for coffee.
Boosting your usual meals with a little extra nutrient density.
Keeping healthy snacks in your bag so you don’t have to grab whatever’s fastest.
Setting a cutoff time for eating before bed.
Drinking more water.

One simple tweak, repeated daily, can become a ritual that nourishes you for the long run.

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Foods for Each Phase

Menstrual (Winter ❄️)
Your body is losing blood and energy. Focus on iron, minerals and warmth.

• Dark leafy greens, beets, beans, lentils, seaweed, pumpkin seeds

• Mineral-rich broths, soups, stews

• Herbal teas (nettle, red raspberry leaf, ginger)