Nourish Your Cycle.
Reclaim Your Hormones.
A women's guide to cycle syncing, anti-inflammatory eating, and living in rhythm with your body — including moon cycling for post-menopausal women.
Welcome — A Note from Jenna
Hey, I'm so glad this found you.
Whether you're dealing with PMS that knocks you out for a week, energy that crashes by 2pm, weight that won't move no matter what you do, or you just feel off and can't explain it — this guide was made for you.
Here's what I want you to know before we start: your body is not broken. It's communicating. And once you learn to speak its language — the language of your hormones, your cycle, and your food — everything changes.
This guide will walk you through cycle syncing, anti-inflammatory eating, a starter grocery list, and a special section for post-menopausal women on moon cycling. Take what resonates. Leave what doesn't. Your body knows.
With love, Jenna 🌿
The Inflammation Connection — What Dr. Will Cole Gets Right
Dr. Will Cole, leading functional medicine practitioner and author of Intuitive Fasting and Inflammation Spectrum, says it plainly: chronic inflammation is the root of almost every modern health complaint women face.
Acute inflammation is your body healing a cut. Chronic inflammation is your immune system stuck in "on" mode — quietly firing in the background because of what you eat, how you sleep, how much you stress, and what toxins you're exposed to. Over time, it disrupts hormones, gut health, metabolism, and mood.
For women specifically, chronic inflammation shows up as:
⚠️ A note about working with your doctor
This guide is educational and designed to complement — not replace — your medical care. If you're experiencing significant hormonal symptoms, irregular cycles, or are post-menopausal, please share these changes with your doctor or OB-GYN. Food and lifestyle work best alongside proper lab testing and clinical support. You deserve both.
What Is Cycle Syncing?
Cycle syncing is the practice of aligning your food, movement, work, and lifestyle with the natural hormonal shifts of your menstrual cycle. Instead of fighting your biology, you work with it.
Pioneered by Alisa Vitti and supported by growing research in female hormonal health, cycle syncing recognizes what most conventional diet plans completely ignore: women's bodies are not the same every day of the month.
Your Four Phases at a Glance
Estrogen and progesterone are at their lowest. Your body is doing significant work. This is a time for rest, nourishment, and inward reflection — not pushing.
Low energy Warming foods Rest & yin yogaEstrogen begins rising. Energy returns. Creativity and motivation increase. Your metabolism is slightly lower — your body needs less fuel. Great time to start new things.
Rising energy Light, fresh foods Cardio & strengthPeak estrogen and a surge of LH. You feel magnetic, confident, and social. Metabolism is slightly higher. Your body handles raw foods and cruciferous vegetables best here.
Peak energy Raw & cruciferous HIIT & group classesProgesterone rises. PMS symptoms appear if inflammation is high. Cravings increase as metabolism speeds up by 100–300 calories. This is when diet culture fails women most.
Slowing down Complex carbs & magnesium Pilates & walkingEat by Phase — Your Hormonal Food Guide
🩸 Menstrual Phase — Replenish & Rest
Your body is losing iron, zinc, and magnesium. Prioritize warming, mineral-rich, easy-to-digest foods. Think soups, stews, dark leafy greens, and red meat if you eat it.
| Eat More | Why It Helps | Seed Cycling |
|---|---|---|
| Dark leafy greens (spinach, kale) | Replenishes iron lost during bleeding | 🌻 Flax + Pumpkin seeds 1 tbsp each daily Supports estrogen balance |
| Grass-fed beef, lentils, beets | Iron, folate, and anti-inflammatory compounds | |
| Bone broth, soups, stews | Warming, easy digestion, collagen support | |
| Dark chocolate (70%+) | Magnesium — reduces cramps and mood swings | |
| Ginger & turmeric tea | Potent anti-inflammatory, reduces period pain |
🌱 Follicular Phase — Energize & Detox
Estrogen is rising and your liver needs support to metabolize it properly. Light, fresh, and fiber-rich foods help your body clear excess estrogen naturally.
| Eat More | Why It Helps | Seed Cycling |
|---|---|---|
| Fermented foods (kimchi, sauerkraut, kefir) | Gut health = better estrogen metabolism | 🌻 Flax + Pumpkin seeds Continue through ovulation |
| Broccoli sprouts, cauliflower, kale | DIM compound supports liver estrogen clearance | |
| Eggs, avocado, quinoa | Choline, healthy fats, complete protein | |
| Berries, citrus, green apples | Low glycemic, antioxidant-rich, liver support |
✨ Ovulatory Phase — Peak & Protect
You're at your metabolic and energetic peak. Your body handles raw foods well. Focus on foods that support liver function and reduce excess estrogen before the luteal dip.
| Eat More | Why It Helps | Seed Cycling |
|---|---|---|
| Raw veggies, big salads, smoothies | Fiber clears excess estrogen via gut | 🌸 Sesame + Sunflower seeds 1 tbsp each daily Supports progesterone |
| Wild salmon, sardines, mackerel | Omega-3s reduce ovulation inflammation | |
| Asparagus, artichoke, dandelion greens | Natural liver tonics, estrogen clearing | |
| Light grains: quinoa, brown rice | Sustained energy without blood sugar spikes |
🍂 Luteal Phase — Satisfy & Stabilize
This is where most diets fail women. Your metabolism is genuinely higher (100–300 cals/day) and progesterone needs support. Restricting here causes cortisol spikes, worsens PMS, and increases cravings. Eat.
| Eat More | Why It Helps | Seed Cycling |
|---|---|---|
| Sweet potato, butternut squash, oats | Complex carbs stabilize mood-affecting serotonin | 🌸 Sesame + Sunflower seeds Continue through end of cycle |
| Magnesium-rich: pumpkin seeds, dark chocolate | Reduces cramps, anxiety, and bloating | |
| Turkey, chickpeas, bananas | Tryptophan → serotonin → better mood | |
| Chamomile tea, passionflower | Nervous system calming, better sleep | |
| B6 foods: salmon, chicken, pistachios | Critical for progesterone production |
The 5 Inflammation Swaps + Your Starter Grocery List
5 Foods Fueling Your Inflammation (And What to Eat Instead)
You don't have to overhaul everything. Start with these five swaps and your body will feel the difference within 7–10 days.
(canola, soybean, corn oil)
(aim for under 5g added sugar/serving)
(white bread, pasta, crackers)
(high in hormones, inflammatory for many)
(nitrates, trans fats, excess sodium)
📋 Your Starter Grocery List
Use this as your foundation. Customize based on your current phase. Check off as you shop.
🥩 Protein
🥬 Vegetables
🫐 Fruit
🌾 Complex Carbs & Grains
🌰 Fats & Seeds
🫙 Pantry & Extras
Moon Cycling — For Post-Menopausal Women 🌙
If you're post-menopausal, your hormonal cycle has shifted — but your body still responds to natural rhythms. Moon cycling is an ancient practice of aligning your eating, rest, and energy with the lunar cycle, offering post-menopausal women a new framework to live in rhythm when the menstrual map is no longer the guide.
The Four Lunar Phases & How to Live Them
NEW MOON — Rest & Renewal
Your "menstrual" phase. Energy turns inward. This is a time for rest, reflection, and gentle nourishment.
- Warming soups, stews, bone broth
- Iron & mineral-rich foods: beets, dark greens, lentils
- Reduce social obligations — protect your energy
- Gentle walks, yin yoga, meditation
- Journal: What am I releasing?
WAXING MOON — Build & Begin
Your "follicular" phase. Energy builds. Creativity returns. A natural time to start new projects and habits.
- Light, fresh, fiber-rich foods
- Fermented foods for gut & estrogen support
- Leafy greens, eggs, avocado, berries
- Increase movement: strength training, brisk walks
- Journal: What am I building toward?
FULL MOON — Peak & Express
Your "ovulatory" phase. Energy peaks. You feel most social and outward. Harness this for connection and creativity.
- Raw veggies, big salads, smoothies
- Wild salmon, omega-3 rich foods
- Cruciferous vegetables for liver support
- Peak workouts — HIIT, dancing, anything fun
- Journal: What am I celebrating and sharing?
WANING MOON — Slow & Release
Your "luteal" phase. Progesterone-like energy. Slow down, finish what you started, nourish deeply.
- Complex carbs: sweet potato, squash, oats
- Magnesium-rich foods: dark chocolate, pumpkin seeds
- B6 foods: turkey, banana, pistachios
- Pilates, swimming, gentle yoga
- Journal: What no longer serves me?
Supporting Hormones Post-Menopause Through Food
After menopause, estrogen and progesterone production drops significantly. Food becomes even more powerful as a tool for managing symptoms like hot flashes, bone density loss, sleep disruption, and mood changes.
Plan Your Week — Your Personal Cycle & Grocery Planner
Use this page to map your current phase and plan your week accordingly. This is your guide — make it yours.
🌙 Where Are You Right Now?
Circle your phase or write in your cycle day. If post-menopausal, note the current moon phase.
Days 1–5
Days 6–13
Days 14–17
Days 18–28
Cycle day: _______ Moon phase (post-menopausal): _______________________
🛒 My Grocery List This Week
Based on your current phase, write in your personalized list below. Use the phase guide on page 4 for what to prioritize.
💭 Weekly Intention
Take a moment. What does your body need most this week?
One food swap I'm committing to this week:
How I want to feel by the end of this week:
Ready to Go Deeper?
This guide is the beginning. If you're ready for a fully personalized plan built around your specific hormones, your labs, your cycle, and your life — let's talk.
The Built Different Wellness Program is private, 1-on-1, and designed to get you to the root of what's going on in your body. Not a template. Not a group program. Just you and Jenna.
calendly.com/jpwellnesscoaching/20-minute-call
Questions? Email jpwellnesscoaching@gmail.com
Follow along: @jennapadulawellness