Eat In Sync With Your Cycle To Boost Fertility + Reduce PMS


Watch today’s episode of Whole Woman Wednesday to get my best nutrition advice for eating throughout the four phases of your cycle in order to reduce PMS and boost fertility if you’re trying to conceive.

So you don’t have to remember the foods I list in today’s video, I’ve included a quick summary for you below. 😉


Phase 1: Menstruation

  • Eat foods rich in iron to help your body replenish blood loss like meat, eggs, fish, kelp, spinach, broccoli, dried fruits, and sunflower seeds.
  • Include foods rich in Vitamin C to help absorb the iron like citrus, mangos, cherries, potatoes, tomatoes, cantaloupe, strawberries, peas, and watercress.

Phase 2: Pre-­ovulation

  • Eat foods rich in Vitamin E to nourish and support a maturing follicle like cold-pressed oils, sweet potatoes, avocados, leafy greens, nuts, seeds, and whole grains.
  • Avoid alcohol now most of all.

Phase 3: Ovulation

  • Get plenty of B vitamins which aid in releasing the egg and implantation (aka Kidney Yin nourishing foods) like leafy greens, whole grains, eggs, and meat.
  • Eat foods rich in Zinc, which helps with cell division and progesterone production like meat, fish, poultry, wheat germ, eggs, and whole grains.

Phase 4: Potential Implantation

  • Eat warming foods (aka Kidney Yang nourishing foods) and avoid cold, raw foods.
  • If you typically experience PMS, limit processed foods, refined sugar, alcohol, and coffee and increase fiber and water intake to help your body eliminate estrogen more effectively.


Good news!

Registration for Fertile Woman will open January 24th at 10am MT and close Feb 2nd at 9pm MT.

The full program will run February 5th-25th. 

Click here to learn more and join the wait list to be notified when Fertile Woman registration opens. 


If you liked today’s video, please share it on social media using the handy-dandy buttons on the left!

Thanks for watching, and thank you for taking steps to heal yourself so that together we can heal the world.

Much love and gratitude.

See you next Wednesday! XO


Photo: Lisa Rundall Photography

Outfit styling: Hiris & Co

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