Welcome back to The Wellfuel Podcast!

In this episode, Isabel explores the vital topic of hormone balance and how to optimize your nutrition and lifestyle during the phases of your menstrual cycle. She provides detailed insights into what to eat during the menstrual, follicular, ovulation, and luteal phases, highlighting specific foods and nutrients that can aid in reducing inflammation, supporting gut health, and regulating hormones.

Additionally, future episodes will cover related topics such as perimenopause and menopause.

This episode is a comprehensive guide for anyone looking to improve their cycle health through diet and lifestyle changes!

Key Takeaways:

• Importance of Consistency: Regular eating and sleeping patterns are crucial for maintaining hormone balance. Consistency is more important than perfection.

• Circadian Rhythm and Hormones: The circadian rhythm influences hormone release, including cortisol and melatonin. Maintaining regular routines helps regulate these hormones.

• Menstrual Cycle Regularity: Establishing a daily rhythm can lead to more regular menstrual cycles. This is particularly important during perimenopause, where irregularities can be made worse by poor routines.

• Diet and Menstrual Cycle: Isabel discusses a simplified approach to diet based on the menstrual cycle, dividing it into four phases: menstruation, follicular, ovulation, and luteal.

• Nutritional Focus During Menstruation: During the menstruation phase, it's beneficial to replenish iron, magnesium, and vitamin C. Foods rich in these nutrients include leafy greens, legumes, and raw fruits and vegetables.

• Exercise and Hormones: Regular exercise timing can positively influence hormone levels by aligning with the body's natural cortisol release patterns.

  
  

Chapters:

00:00 Introduction to Cycle Nutrition

00:28 The Importance of Routine

03:22 Understanding Circadian Rhythms

08:45 Cycle Phases Overview

11:17 Menstruation Phase Nutrition

17:14 Follicular Phase Nutrition

18:27 Ovulation Phase Nutrition

20:29 Luteal Phase Nutrition

23:51 Conclusion and Final Tips

Links & Helpful Definitions:

Sign up for our FREE GUIDE: https://isabelsmithnutrition.activehosted.com/f/37

Discount Code for $5 Off Your Order from BeeyaWellness.com: ISABEL5

This is the seed-cycling company mentioned in today’s episode.

WellFuel Episode on Exercise: Balancing Your Hormones w/Practical Exercise Tips From Stephania Rene Ochs: https://spotifycreators-web.app.link/e/dYXkPxlttRb

WellFuel Episode on BreathWork: Free Theta Breathwork Session with Beatriz Boas:https://spotifycreators-web.app.link/e/S7SM6JrttRb

Circadian Rhythm: Your circadian rhythm is the pattern your body follows based on a 24-hour day. This rhythm tells your body when to sleep and when to wake up. (Source: clevelandclinic.org)

Heme & Non-Heme Iron:Food has two types of iron — heme and non-heme iron. Heme iron is found in meat, fish and poultry. You absorb up to 30 percent of the heme iron that you consume.

Non-heme iron is found in plant-based foods such as fruits, vegetables and nuts. You absorb between 2 and 10 percent of the non-heme iron that you consume.   (Source: redcrossblood.org)

Ellagic Acid: Ellagic acid is a naturally occurring compound found in red raspberries, strawberries, pomegranates, sweet potatoes, and walnuts. 

Learn More:

The WellFuel Podcast explores gut health, detox, hormones, mold, and more—hosted by Isabel Smith, MS, RD, CDN. Join Isabel as she shares her insights and chats with experts from across the wellness spectrum, to help support you on the path to health and wellness.

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