• Lindsay Moncada

Nutrition & Hormones for Business Babes

Business babes, did you know that as women, we have the ability to work with our body's natural cycle to optimize both our health and business?

Aligning with your monthly cycle will help to balance hormones, overcome period problems, and give you the ability to thrive in all areas of your life!

Today we will talk about what happens during each of the 4 phases of your cycle, what areas to focus on in your business during each phase and some plant-based foods to support each phase. Let's get into it!

Menstrual Phase 3-7 days (Starts the day you get your period)

What’s happening in your body:

  • Hormone levels are at their lowest, and it is important to replenish lost nutrients

  • You can make up for this by increasing your intake of plant-based protein and healthy fats which will support your energy levels and mood

  • Your body needs lots of rest and self-care

Business focus:

  • Evaluate the past month and review your monthly planner

  • Reflect and turn inwards, ask yourself if you are enjoying your work and projects you are working on

  • Reassess your career goals and listen to your gut instincts

Meal ideas:

Breakfast - Buckwheat porridge with flaxseeds, pumpkin seeds, chia seeds, blackberries, and blueberries

Lunch - Chickpea omelet with mushrooms and kale, served with avocado, hemp seeds & nutritional yeast

Dinner - Vegetable soup or stew with lots of garlic, onion, ginger, turmeric, carrots, black beans

Your body is at its coolest temperature during this phase, so focus on including warm, hearty foods! Avoid/limit fatty foods, salty foods, alcohol, and caffeine.

Follicular Phase 7-10 days (Directly after bleeding ends)

What’s happening in your body:

  • Hormone levels are slowly beginning to rise, to start the renewal of your uterine lining

  • This phase is a time of beginning, a fresh start

Business focus:

  • Start new projects and take on challenging tasks

  • Plan for the month ahead

  • Seek out new clients and dream big

Meal ideas:

Breakfast - Overnight oats with flaxseeds, pumpkin seeds, berries

Lunch - Tofu scramble, served with avocado toast with hemp hearts

Dinner - Falafel tahini salad served with cruciferous veggies (brussels sprouts, cauliflower, and/or broccoli)

Include fresh, vibrant, light foods and focus on phytoestrogens- plant-based proteins that mimic the body’s natural estrogen. Also focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.

Ovulatory Phase 3-4 days

What’s happening in your body:

  • Your estrogen levels are rising dramatically, and your energy levels should be high

  • This phase is a period of feeling social and communicative

Business focus:

  • Post on social media and speak in networking events

  • Be social, go out with friends or meet for a drink (virtually if you are still in lockdown!)

  • Write your blog posts and connect with your community

Meal ideas:

Breakfast - Chia pudding with berries

Lunch - Quinoa salad with bell peppers, lentils, spinach, and leafy greens

Dinner - Balsamic tempeh served with asparagus, corn, and brussels sprouts

Your body is at its warmest temperature during ovulation, so include fresh, raw foods like veggies, fruits, salads, and smoothies.

Luteal Phase 10-14 days

What’s happening in your body:

  • Estrogen, progesterone, and testosterone levels rise and reach their peak, then they begin to fall to their lowest levels right before your period begins

  • In the first half of this phase, you will have some energy, and in the second half you should focus on self-care and rest

  • This phase is like a time of completion, you will feel inclined to finish projects, then turn your attention inwards

Business focus:

  • Organize your office space, computer files, and handle administrative tasks

  • Review contracts, financial reports, documents

  • Wrap up any ongoing projects

Meal ideas:

Breakfast - Sweet potato toast with avocado and hemp seeds

Lunch - Black bean and rice burrito

Dinner - Chickpea pasta with garlic and kale

Your body needs more calories, but don’t worry because your body naturally speeds up metabolism in this phase. Avoid/limit fatty foods, salty foods, alcohol, and caffeine.

Everyone can benefit from cycle syncing, however, there are certain women who may benefit the most:

  • Those who have PMS, PCOS, fibroids, endometriosis, ovarian cysts, infertility, or any other period problems

  • Those who struggle with heavy/painful periods, acne, weight gain, mood swings

  • Those who always feel fatigued

  • Those who have been put on the birth control pill as a “treatment” for period problems


If you need some help with balancing your hormones and improving your menstrual cycle, please reach out to me at hello@kindlivingwellness.com and we can discuss the ways I can support you.

If you want a FREE 3 day plant-based meal plan, check out my website and join the Kind Living Wellness community!

Lindsay Moncada

Registered Holistic Nutrition Practitioner™

@kindlivingwellness on Instagram


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