How to Nourish Your Body Through Every Phase of Your Cycle (with Plant-Based Foods & Redd Remedies)

Over the last couple of years, I’ve been focusing a lot on cycle syncing — learning how to nourish my body based on where I am in my cycle, instead of fighting against my cycle! I’ve mentioned it here and there in a few posts on @localplanteater, but it’s honestly been one of the biggest game changers for me mentally and physically.

Whenever the topic of periods comes up with a friend, I always find myself talking about it, because syncing with my cycle has made such a huge difference. It’s helped me build a better relationship with my body, and it’s taken away so much of the confusion and frustration I used to feel every month.

I think many of us women dread our periods. The thought of it just makes us frustrated, when in reality, it’s a beautiful thing that our bodies do, a gift that we should honor and something that’s extremely important in our overall health. I, like you, was annoyed by the cramps, confused by the mood swings, and felt totally disconnected from what my body actually needed.

Now, by working with my cycle instead of ignoring it, my period shows up without “drama.” Cramps are rare, breakouts are few and far between, and my mood doesn’t swing like it used to. Sure, I still crave a piece (or two) of chocolate cake, but the difference that I’ve seen in my overall health and cycle has been quite impressive. Cycle syncing as in what I’m eating, the plans I make,  the workouts I do… Nourishing yourself through each phase can change everything.

As I’ve continued studying through my holistic nutritionist program, I’ve learned so much more about this along the way, with one of the things I’ve dived deeper into has been learning about the support of natural herbs and supplements.

I’ve found supporting my cycle with supplements like Redd Remedies, has been a great addition to my cycle syncing journey. Their products are clean, effective, and Master Herbalist formulated to support women like us every day of the month. Let’s get into this a bit deeper and how you can nourish your body in each phase to feel like you’re in control!

There are four phases we move through each month, and each one deserves its own kind of care.

The Menstrual Phase

This is when your period starts, usually lasting about five days. During this phase, your hormones, specifically estrogen and progesterone, are at their lowest. Your body is doing a lot of work, shedding the uterine lining, and losing important nutrients along the way. It’s a time to slow down, rest, and focus on replenishment.

When I’m on my period, I naturally crave foods that feel comforting and grounding. I focus on getting more iron from foods like dark leafy greens, lentils, beans, and beets. Hydration is huge too — warming foods like miso soup and brothy stews always make me feel better. And of course, magnesium-rich foods like pumpkin seeds and dark chocolate help satisfy those cravings and calm the body.

Meals I’d recommend during this phase: A hearty lentil soup, rice and lentils, black bean burgers, minestrone soup.

Like I shared on my Instagram stories, I’ve been reaching for PMS ASAP™ from Redd Remedies during this time. It’s packed with ingredients like cramp bark and white peony root that help ease occasional discomfort and support relaxation. It's become part of my period routine, and it’s made those early days feel a whole lot easier.

The Follicular Phase

Next comes the Follicular Phase, which kicks off once your period ends and runs until you ovulate, around day 14. This is the feel-good phase. Your energy starts climbing, your mood lifts, and your metabolism picks up speed. It’s the perfect time to lean into lighter, wholesome foods that keep your momentum going.

I find myself craving fresh, vibrant meals even more during this time — lots of lentils, quinoa, oats, leafy greens, and colorful veggies like carrots and cabbage. Since digestion is strongest in this phase, it’s also a good time to load up on fermented foods like sauerkraut and kimchi. You can handle a little extra fiber and heavier veggies without feeling sluggish, so this is a great opportunity to take advantage of eating these things!

Meals I’d recommend during this phase: Cucumber & tomato quinoa salad, morning oats, homemade granola, kale caesar salad, raw carrot salad.

The Ovulation Phase

Then comes the Ovulation Phase, a short but powerful window around days 15 to 17. This is when most of us feel our absolute best. Estrogen is at its peak, and we tend to feel energized, social, and even a little magnetic. It’s basically your body’s version of springtime.

During ovulation, I focus on keeping meals light, colorful, and nutrient-dense. Think big, vibrant salads, smoothies packed with berries and spinach, and fresh fruits like oranges and grapes. High-fiber foods also help with clearing out any excess estrogen, which keeps things in balance.

Meals I’d recommend during this phase: My LPE smoothie, granola bowls with berries and coconut yogurt, rice wraps with peppers, tofu, cucumbers, carrots and mint.

Throughout my whole cycle — not just during ovulation — I take Rhythm & Flo™ from Redd Remedies. It's made with ingredients like chaste tree berry and dong quai that support hormonal balance and overall reproductive health. Instead of reaching for supplements only when something feels off, I love that I am supporting my body proactively all month long, making each cycle feel like it’s just a graceful flow.

The Luteal Phase

Finally, we move into the Luteal Phase, which runs from about day 18 to the end of your cycle. This phase is often the most challenging. Progesterone rises, and you might start to feel more tired, bloated, hungrier, and yes, more emotional.

This is the time to cozy up with nourishing, grounding meals. I lean into complex carbs like sweet potatoes, brown rice, squash, and lentil-based pastas. I also keep anti-inflammatory foods in my regular meals — turmeric, ginger, walnuts, almonds — anything that helps keep the body calm and supported.

Meals I’d recommend during this phase: Sweet potato soup, cauliflower cheese lentil pasta, walnuts date oatmeal, spaghetti squash pasta.

During the luteal phase, cravings hit harder, but I’ve found that they don’t have to run the show. I love having craving-friendly snacks on hand, like homemade date bites, dark chocolate, or chia puddings. Smaller, more frequent meals make a huge difference during this time too. They help keep blood sugar stable and keep energy crashes (and mood crashes) to a minimum. If you’re in need of some blood sugar, mood supporting, gut loving, delicious and easy treats and snacks to make during this time to beat the cravings, I share so many on my Instagram page and stories on @localplanteater.

Learning to nourish yourself through every phase of your cycle isn’t about being perfect. It’s about listening, responding, and giving your body the extra love and attention it deserves.

Supplements like PMS ASAP™ and Rhythm & Flo™ from Redd Remedies have been incredible tools for me on this journey, helping me move through my cycle with way more ease, balance, and even appreciation.

Your body is always communicating with you — and the beautiful thing is, you can hear so much when you start to listen.

By nourishing each phase with the right foods and supplements, you can move through your month feeling more balanced, energized, and empowered.