Your infradian rhythm is a roughly 26-34-day hormonal cycle that governs more than your period. Estrogen, progesterone, testosterone, FSH, and LH all rise and fall in a predictable pattern across four phases. Each shift changes how your body processes nutrients, burns energy, and responds to food.

During the follicular phase, rising estrogen improves insulin sensitivity. It supports lighter, more varied eating. Fermented foods, cruciferous vegetables, and zinc-rich seeds like pumpkin and flaxseed help the liver metabolise estrogen efficiently. Phytoestrogens from lentils and chickpeas support healthy hormone signalling without overwhelming it.

As you move into ovulation, estrogen peaks. Inflammation can quietly rise alongside it. Antioxidant-rich foods, such as berries, leafy greens, capsicum, and tomato, help buffer this effect. Fibre then becomes especially important to support estrogen clearance through the gut.

The luteal phase is where most people notice the biggest shifts in appetite and mood. Progesterone rises, and metabolism speeds up slightly. Magnesium and B6 demands increase, too. Complex carbohydrates from sweet potato, brown rice, and root vegetables stabilise blood sugar and support serotonin production. Walnuts and tahini address the magnesium shortfall behind many PMS symptoms.

During menstruation, the body is doing real work. Iron-rich foods matter here, like red meat, sardines, and dark leafy greens. Pair these with vitamin C to maximise absorption. Omega-3s from fatty fish and chia seeds help moderate the prostaglandins responsible for cramping.

The chart organises all of this across fruit, vegetables, legumes, nuts and seeds, grains, and animal fare. There is one column per phase. It is designed to sit on your fridge while you write the weekly shop. The chart is available in 7 colourways, as a high-resolution digital download, or printed on heavyweight matte stock and posted to your door.