Continuing on from our introduction to our 28 DAY HORMONE GLOW UP CHALLENGE
What to Eat in Every Phase to Reduce Inflammation & Balance Your Hormones
NEVER diet again with this method. Food is not just fuel. It is information for your hormones. And your body signals what you needs through cravings.
And it matters because your cycle affects your biology in real ways — including appetite and energy.
Many women notice this pattern:
- first half of the cycle: appetite is calmer
- second half of the cycle: hunger and cravings increase - FOR good reason!
That’s not weakness. It’s physiology.
When you fight it with restriction, low-fat dieting, or “just drink coffee and push through,” your body can respond with more stress hormones, blood sugar swings, and more symptoms - making all that effort you're putting in amount to 0 progress.
You burn anywhere from 100 to 300 calories extra per day in your luteal phase. So that extra snack is not a "lack of will power" but something your progesterone needs to stay balanced! And without progesterone we can feel more anxious.
You often need self compassion, mineral support + blood sugar stability first. That’s why I pair nutrition with:
Hormone Healing Girl Solution Set + I am Calm + at Peace guided meditation So your body has what it needs to respond and it stops forcing cravings for energy. I go deeper into this in my Bio-Hack Your Beauty Sleep Guide
If you’re craving sugar, bloated, anxious, wired at night, or exhausted — you don’t just need a meal plan. You need to listen to your BODY!
🛒 RESTORE PHASE SHOPPING LIST (Menstrual / Restore)
Focus: minerals, iron support, warming meals, inflammation calming
- Leafy greens (spinach, kale)
- Sweet potatoes
- Beetroot
- Mushrooms
- Eggs
- Grass-fed beef/lamb or lentils
- Pumpkin seeds
- Bone broth
- Turmeric + ginger
- Berries
- Dark chocolate (70%+)
🛒 REBUILD PHASE SHOPPING LIST (Follicular / Prepare)
Focus: gut + liver support, fibre, fresh foods, steady protein
- Salad leaves
- Cucumber
- Asparagus
- Peppers
- Sauerkraut/kimchi
- Chicken or white fish
- Chickpeas
- Fermented foods
- Greek yogurt (if tolerated)
- Flaxseeds
- Quinoa/buckwheat
- Fresh herbs + lemon
🛒 RISE PHASE SHOPPING LIST (Ovulatory / Open Up)
Focus: antioxidant glow, fibre, liver support
- Rocket
- Tomatoes
- Red cabbage
- Cruciferous vegetables
- Peppers
- Berries
- Pineapple
- Salmon
- Lentils
- Sesame seeds
- Olive oil
- Green tea
🛒 REFINE PHASE SHOPPING LIST (Luteal / Work)
Focus: blood sugar balance, magnesium support, anti-inflammation
- Oats
- Sweet potatoes
- Brown rice/wholegrain pasta (if can tolerate gluten)
- Turkey/chicken/tofu
- Chia seeds
- Almond butter
- Cauliflower/Brussels sprouts
- Cinnamon
- Chamomile tea
- Bananas/apples
No period or in menopause?
Follow this weekly rhythm:
Week 1 → Restore - Week 2 → Rebuild - Week 3 → Rise- Week 4 → Refine
Your body still responds to rhythm.
One More Truth: Your 24-Hour Clock Impacts Your 28-Day Clock
Late nights, bright light at night, and circadian disruption can impact hormone signalling and cycle regularity. Protecting your evenings is part of hormone balance.
That’s why the ritual matters. My Bio-Hack your beauty sleep Guide has all the science backed tips + melatonin friendly recipes to help you optimise your sleep + hormones.
