Balancing Your Hormones & Energy

Did You Know?

80% of women experience hormonal imbalances—and what’s even more surprising? Many go through life without ever realising it. These imbalances can bring a range of frustrating symptoms, from irregular periods and acne to weight gain and PMS.

Even more concerning, 70% of women are unaware of conditions like Polycystic Ovary Syndrome (PCOS), a hormonal disorder that affects many but often goes undiagnosed.

What’s even more frustrating? From an early age, many of us are told that the only way to “fix” these imbalances and their symptoms is by taking the contraceptive pill.

My Journey: Ditching the Pill & Learning to Work With My Cycle

At 22, after seven years on the pill, I decided to stop. At first, it was pure curiosity—I wanted to reconnect with my body. But as I dived into research, reading books, listening to podcasts, and uncovering the science behind our cycles, I realised how much the pill had impacted my fertility, mental health, and overall energy levels.

A month into my journey, I started following a 28-day cycle plan, tracking my period and ovulation while adjusting my diet and workouts based on my hormonal shifts. It might sound wild, but these small daily changes made a huge impact on my mood, energy, and even PMS symptoms.

How Can Your Diet & Exercise Help Balance Hormones?

Let’s break it down.

Your menstrual cycle isn’t just about bleeding once a month—it’s made up of four unique phases, each with different hormonal shifts. By eating the right foods and adjusting movement for each phase, you can support your body, reduce PMS symptoms, and feel more energised throughout your cycle.

Here’s a peek into my personal cycle-syncing routine:

The First Half of Your Cycle

💥 Energy levels are HIGH → This is the time for intense workouts, cardio, and strength training!

🌿 Week 1: Follicular Phase (Right After Your Period Ends)

This is your body’s recovery phase—hormone levels are rising, and you start feeling more energised. Light, nutrient-dense foods can help boost your energy.

Best Foods to Eat:
✔️ Veggies: Lighter, fresh options like sauerkraut and pressed veggies
✔️ Fruits: Oranges, lemons, limes, grapefruit, avocado
✔️ Proteins: Lean meats (chicken, trout) or plant-based proteins (lentils, peas, beans)

Why? Eating fermented foods supports gut health and prepares your body for ovulation.

🥚 Week 2: Ovulatory Phase (Peak Fertility & High Energy!)

Your estrogen is at its highest, which is great—but too much can lead to bloating, acne, and mood swings. Raw, fiber-rich foods help your body eliminate excess estrogen efficiently.

Best Foods to Eat:
✔️ Raw veggies: Spinach, tomatoes, leafy greens, peppers, Brussels sprouts
✔️ Grains: Quinoa, corn
✔️ Fruits: Strawberries, raspberries, figs, cantaloupe
✔️ Proteins: Red lentils, salmon, tuna, lamb

Why? These foods support ovary health and help create the healthiest egg possible.

The Second Half of Your Cycle

💤 Energy levels start dropping → It’s time to slow down, swap HIIT workouts for yoga, walks, or Pilates, and focus on restorative movement.

🍫 Week 3: Luteal Phase (PMS, Cravings & Mood Swings Begin)

Your metabolism naturally speeds up, making you crave carbs and sweets. Instead of reaching for junk food, opt for slow-digesting carbs that stabilize blood sugar and prevent energy crashes.

Best Foods to Eat:
✔️ Veggies: Cabbage, cauliflower, mustard greens, pumpkin, sweet potato
✔️ Fruits: Apples, peaches, pears, dates
✔️ Legumes: Chickpeas, beans
✔️ Proteins: Beef, turkey, cod

Why? Foods rich in B vitamins help regulate progesterone levels, while fiber-rich foods support estrogen detoxification.

💡 Pro Tip: This is the best time to listen to your cravings—yes, eat that chocolate, but also add in nutrient-dense foods to help your body feel its best.

🩸 Week 4: Menstrual Phase (The Bleeding Phase)

This is the phase most of us dread, but it doesn’t have to be miserable! Your hormones are at their lowest, so focus on iron-rich foods to support energy levels and reduce fatigue.

Best Foods to Eat:
✔️ Veggies: Beets, mushrooms, kale
✔️ Fruits: Blackberries, blueberries, watermelon
✔️ Legumes: Kidney beans, soybeans
✔️ Proteins: Seafood (oysters, mussels, fish)

Why? Your body loses iron and zinc during menstruation, and these foods help replenish nutrients and keep your energy stable.

The Takeaway: Work With Your Cycle, Not Against It

At first, all this info might feel overwhelming—I get it. But even small changes, like adding one new vegetable to your meals or swapping out a workout, can make a huge difference.

For me, cycle syncing has been life-changing—it’s helped me feel more in tune with my body, reduce stress, and actually enjoy each phase rather than dreading my period. And yes, you’ll still have ups and downs, but understanding your cycle gives you control over your health, mood, and energy levels.