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Optimize Your Business Performance with Menstrual Cycle Nutrition

As a female entrepreneur, you understand the importance of staying on top of your game. One way to optimize your performance and in turn, your business outcomes, is by paying attention to your menstrual cycle and adjusting your nutrition accordingly.

Proper nutrition during the menstrual cycle can help you feel more energized, focused, and productive. #CoachRhiSays

Here are some nutrition tips for optimizing the way you perform inside your business during your menstrual cycle.

Phase 1: Menstruation

During menstruation, many women experience fatigue and low energy levels. It's important to nourish your body with nutrient-dense foods to help support your energy levels. Focus on foods that are high in iron, such as spinach, lentils, and beef, to help combat fatigue and prevent anemia. Additionally, eat foods rich in magnesium, such as nuts, seeds, and leafy greens, which can help alleviate cramps and reduce muscle tension.

Phase 2: Follicular Phase

During the follicular phase, your body is preparing for ovulation. It's a good time to focus on nutrient-dense, high-fiber foods such as whole grains, fruits, and vegetables. These foods can help support healthy estrogen levels and improve digestion. Additionally, incorporating healthy fats, such as avocado and nuts, can help support hormone balance.

Phase 3: Ovulation

During ovulation, your body is releasing an egg and preparing for potential pregnancy. It's a good time to focus on foods that support reproductive health, such as foods high in vitamin B6, such as chickpeas, bananas, and salmon. Vitamin B6 can help regulate hormones and support fertility. Additionally, eating foods high in antioxidants, such as berries, can help protect the ovaries from oxidative stress.

Phase 4: Luteal Phase

During the luteal phase, your body is preparing for menstruation. It's a good time to focus on foods that support hormone balance and reduce inflammation. Foods high in omega-3 fatty acids, such as fatty fish and chia seeds, can help reduce inflammation and alleviate PMS symptoms. Additionally, incorporating foods high in vitamin E, such as almonds and sweet potatoes, can help support hormone balance and reduce menstrual cramps.


Optimizing your nutrition during your menstrual cycle can help support your daily performance and the success you achieve within your business.

  • During menstruation, focus on iron and magnesium-rich foods. During the follicular phase, prioritize nutrient-dense, high-fiber foods.

  • During ovulation, focus on vitamin B6 and antioxidant-rich foods.

  • Finally, during the luteal phase, incorporate foods high in omega-3 fatty acids and vitamin E to support hormone balance and reduce inflammation.

By nourishing your body with the right nutrients, you can optimize your energy, focus, and productivity during each phase of your menstrual cycle.

Need some help making this happen? Check out these resources.

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