Hormones and nutrition: how your menstrual cycle affects your energy levels
- Jun 10
- 4 min read
Have you ever noticed how some weeks you feel completely unstoppable: clear-headed, motivated, strong in your workouts, and other weeks even basic tasks feel heavier than they should? When you find yourself reaching for coffee at 3 pm and something sweet just to get through the day?
Don't worry, nothing is wrong. What you are experiencing is your hormonal cycle doing exactly what it is designed to do.
And once you understand it, everything starts to make a lot more sense.
As a nutrition coach based in Zurich specialising in women’s health, I work with women every day who feel frustrated, exhausted, and disconnected from their bodies. In most cases, the missing piece is surprisingly simple: no one ever taught them how their cycle actually works, or how strongly nutrition and lifestyle can support it.
This is that missing piece.
How your menstrual cycle affects your energy, mood, and appetite
Your cycle is primarily regulated by two hormones, oestrogen and progesterone, which rise and fall across four distinct phases each month.
These hormones do far more than control fertility. They influence:
sleep quality
mood and emotional resilience
digestion and gut function
metabolic rate
insulin sensitivity
hunger, cravings, and appetite
physical and mental performance
In other words, your energy is not meant to feel the same every day. Expecting it to is one of the most common reasons women end up feeling tired, frustrated, or “out of sync” with their bodies.
Once you understand the four phases, you can start working with your biology instead of against it.
The four phases of your cycle, and how to support your body in each one
Phase 1: Menstruation (days 1–5): rest, restore, replenish
When your period begins, both oestrogen and progesterone are at their lowest. At the same time, your body is losing iron and working harder behind the scenes than it may feel like.
This is not a phase for pushing harder. It is a phase for recovery.
Focus on:
iron-rich plant foods like lentils, spinach, chickpeas, and pumpkin seeds
vitamin C alongside meals to support iron absorption
warm, grounding meals like soups, stews, and roasted vegetables
Simple habits, like adding lemon juice to a lentil dish, can make a real difference over time.
Omega-3 fats from walnuts, flaxseeds, and chia seeds can also support inflammation balance. Many women naturally feel better reducing caffeine and alcohol during this phase.
Phase 2: Follicular phase (days 6–13): build, energise, expand
As oestrogen begins to rise, energy often returns. Many women notice better sleep, clearer thinking, improved mood, and a stronger sense of motivation.
Your body also becomes more insulin-sensitive, meaning carbohydrates are more efficiently used for energy.
This is often the “lightest” feeling phase of the cycle.
Focus on:
fresh, lighter meals like salads and vegetables
fermented foods such as yoghurt or kefir to support gut health
balanced meals including carbohydrates for energy
This is also a great time for:
more intense workouts
creative projects
social plans and new challenges
Phase 3: Ovulation (around days 14–16): peak energy and performance
Around ovulation, oestrogen peaks. Many women experience their highest energy, strongest confidence, and most outgoing social energy during this time.
Focus on:
antioxidant-rich foods such as berries, colourful vegetables, green tea, and olive oil
nutrient-dense meals that support overall cellular health
If you train, this is often your strongest phase:
higher intensity workouts tend to feel more natural
recovery is typically faster
coordination and focus are sharper
Phase 4: Luteal phase (days 17–28): slow down, stabilise, nourish
Progesterone rises during the luteal phase, and your metabolism increases slightly, meaning you may naturally burn a bit more energy at rest.
At the same time, cravings often increase. Especially for carbohydrates and sweet foods.
This is not a lack of discipline. It is biology.
This is also the phase where many women notice:
lower energy
irritability or mood fluctuations
bloating or PMS symptoms
stronger appetite changes
Focus on:
magnesium-rich foods like dark chocolate (70%+), almonds, avocado, and leafy greens
complex carbohydrates such as oats, sweet potatoes, and brown rice
vitamin B6 sources like bananas and chickpeas
These foods support steadier blood sugar, improved mood balance, and better sleep quality.
Reducing caffeine and alcohol in this phase can also have a surprisingly strong effect on how you feel, especially in relation to sleep and PMS symptoms.
Do you need to completely change your diet each month?
No, and you absolutely do not need to overcomplicate this.
Cycle syncing is not about perfection or strict rules. It is about small, intelligent adjustments that support your natural rhythm.
It might look like:
a warm, nourishing meal during your period
a few extra healthy fats in the luteal phase
more rest instead of high-intensity training when your body asks for it
