Welcome to the first of four Infradian Over Circadian special series episodes. In this limited series, we're going to break down each of the four phases of your hormone cycle and really discuss what exactly is happening physiologically, hormonally, and how this affects everything from your emotions, to your mood, and even your hunger. Each episode will focus on one phase providing you with knowledge, science, and fun facts about your own body and demonstrating the best ways nutrition and the practice of cycle syncing can best support you managing your own symptoms.In this week's first episode, we'll focus on the luteal phase taking place between days 14-28 of your cycle and lasting for about 10-14 days total. You'll hear why you aren't in the best moods around this time, what to eat to balance those negative hormonal changes out, and learn a new recipe all in 10 minutes. --- Healthy Loaded Sweet Potato Recipe---References from today's episodes: - Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., Willett, W. C., Johnson, S. R., Chasan-Taber, L., Ronnenberg, A. G., & Bigelow, C. (2011). Intake of selected minerals and risk of premenstrual syndrome. American Journal of Epidemiology, 174(8), 977-988. doi: 10.1093/aje/kwr202 - Dye, L., & Blundell, J. E. (1997). Menstrual cycle and appetite control: implications for weight regulation. Human reproduction (Oxford, England), 12(6), 1142–1151. https://doi.org/10.1093/humrep/12.6.1142-Freeman, E. W., & Halbreich, U. (2016). Premenstrual syndrome. In J. E. Hall, J. C. Guyton, & E. E. Hall (Eds.), Guyton and Hall textbook of medical physiology (13th ed., pp. 1066-1078). Elsevier.-Nillni, Y. I., & Toufexis, D. J. (2014). Premenstrual syndrome (PMS): Overview and management. In A. E. Walf & C. A. Frye (Eds.), The premenstrual syndrome: A comprehensive handbook (pp. 1-22). Springer.-Pruthi, S., & Heit, M. (2015). Premenstrual syndrome and premenstrual dysphoric disorder. Mayo Clinic Proceedings, 90(8), 1282-1296. doi: 10.1016/j.mayocp.2015.04.026-Silva, C. M., & Gigante, D. P. (2013). Carbohydrate consumption and symptoms of premenstrual syndrome in young women. Public Health Nutrition, 16(3), 486-491. doi: 10.1017/S1368980012002801-Whitney, E., & Rolfes, S. R. (2019). Understanding nutrition (15th ed.). Cengage Learning.-Williams, M. A., Zingheim, R. W., King, I. B., & Zebelman, A. M. (1999). Omega-3 fatty acids in maternal erythrocytes and risk of preeclampsia. Epidemiology, 10(6), 684-691. doi: 10.1097/00001648-199911000-00006