Syncing With Your Cycle For Menopause Hormone Health.
Cycle Syncing is Powerful—But Are You Doing It Right?
You’ve probably seen the posts about eating certain foods in line with your menstrual cycle to “balance hormones naturally” and maybe you’ve tried seed cycling—that ever-popular method of rotating flax, pumpkin, sesame, and sunflower seeds to support estrogen and progesterone levels.
However, here’s the thing no one’s talking about: most cycle-syncing advice wasn’t designed for the hormonal changes of perimenopause.
In your 20s and early 30s, supporting estrogen might have made sense, but in perimenopause, estrogen is no longer your friend.
Many women at this stage are already dealing with estrogen dominance—a state where estrogen is high relative to progesterone.
This imbalance fuels:
🚨 Heavier, prolonged, or unpredictable periods
🚨 Breast tenderness and fibroids
🚨 Water retention, bloating, and mood swings
🚨 Increased risk of estrogen-positive cancers
Yet the wellness industry keeps pushing estrogenic foods like flax and sesame as the solution.
Let’s be clear: you don’t need more estrogen—you need balance.
This is why syncing with the moon cycle—not just your menstrual cycle—becomes so powerful in perimenopause.
As your natural cycle shifts, the moon provides a steady 28-day rhythm to guide your nutrition, ensuring you’re eating the right foods at the right time to stabilise hormones, reduce symptoms, and protect long-term health.
In this post, I’ll show you:
✔️ Why eating the same way year-round is disrupting your hormones
✔️ How to adjust your diet in each phase of your cycle for stability and relief
✔️ How to use the moon cycle when your periods become irregular
Perimenopause doesn’t have to feel like chaos.
With the right approach, you can reclaim control and create a stronger, healthier future—starting today.
Let’s dive in.
The Menstrual Cycle in Perimenopause: A Shifting Landscape
If you’ve been tracking your cycle for years, you’ve likely noticed some changes creeping in.
Maybe your once-predictable typical menstrual cycle is suddenly 23 days… or 42.
Maybe you’ve skipped a period entirely, only for the next one to hit like a tidal wave.
Or maybe you’ve started experiencing ovulation pain, heavier bleeding, mood changes or worse PMS than ever before.
This isn’t random—it’s your hormones shifting as you move toward menopause.
Perimenopause can last anywhere from 2 to 12 years, and during this time, your hormone production becomes more erratic.
However, despite what you’ve been told, your estrogen isn’t dropping in a straight line.
In fact, for many women, estrogen levels can swing wildly—sometimes higher than ever before.
The real issue?
Progesterone isn’t keeping up.
Ovulation is becoming less frequent (or weaker), progesterone—your calming, balancing hormone—declines first, leaving estrogen to dominate.
When estrogen rises without enough progesterone to counterbalance it, you get:
❌ Unpredictable, heavy, or prolonged periods
❌ Premenstrual symptoms that seem to last for weeks
❌ Breast tenderness, bloating, and weight gain (especially around the stomach, hips and thighs)
❌ Increased anxiety, mood swings, and poor sleep
This is estrogen dominance, and it’s exactly why conventional cycle-syncing strategies—like seed cycling or eating the same foods every day—can backfire in perimenopause.
Why Eating the Same Way No Longer Works
Your body isn’t static—so why would your diet be?
When your hormones are in constant flux, your nutritional needs change week by week.
You need different nutrients to:
🔹 Support progesterone production
🔹 Help your liver clear excess estrogen safely
🔹 Reduce inflammation to minimise PMS and period symptoms
🔹 Stabilise blood sugar to avoid energy crashes and cravings
Yet, so many women are still eating in the same way, day in and day out—unknowingly feeding the very symptoms they’re trying to fix.
This is where cycle syncing (done right!) comes in.
By adjusting your food choices in alignment with your menstrual (or moon) cycle, you give your body the right nutrients at the right time—helping to stabilise your cycle, reduce symptoms, and create a smoother transition into menopause.
Honouring Your Cycle: The Phases of Perimenopause Nutrition
As the phases of your menstrual cycle shift in perimenopause, so do your energy, emotions, and nutritional needs.
Instead of forcing yourself to follow restrictive diets or eat the same way every day—ignoring cravings, hunger cues, or seasonal shifts—syncing with your cycle allows you to nourish your body in the way it needs, exactly when it needs it.
Think of your menstrual cycle like the seasons: there’s a time for rest, a time for renewal and planning, a time for growth, and a time for getting organised and slowing down again.
When you honour these shifts instead of resisting them, you stabilise your hormone levels, reduce symptoms, and create a much smoother transition into menopause.
Menstrual Phase: The Deep Winter of Your Cycle
The first day of your period is your most physically and mentally depleting phase.
Blood loss means your body is naturally using up iron, zinc, and magnesium—nutrients critical for energy, recovery, and emotional resilience.
Your immune system also takes a hit, which is why many women feel more rundown, cold, or even a little “low” during this time.
- How to Honour This Phase: Slow down. This is a time for deep nourishment.
- Focus on: Warming, grounding foods that replenish lost nutrients such as iron-rich foods, leafy greens and whole grains
- Cooking Methods: Slow-cooked, roasted, or stewed meals that feel like comfort. This is not the time to restrict food, push through exhaustion, or ignore hunger cues.
Your body is working hard—give it what it needs.
Follicular Phase: The Spring of Your Cycle
As your hormones start rising again, so does your energy.
This is your reset phase—a time for renewal, lightness, and clearing out what’s no longer needed (including excess estrogen).
If you struggle with PMS, mood swings, or heavy periods, what you do here matters.
- How to Honour This Phase: Focus on gut health—your body needs to efficiently eliminate estrogen so it doesn’t build up and cause symptoms later.
- Focus on: Lighter, cleansing meals that support your body’s natural detoxification.
- Cooking Methods: Steaming, sautéing, fresh seasonal foods. If you’ve been feeling sluggish, this is your chance to clear the slate.
By the end of this phase of the menstrual cycle estrogen peaks.
Ovulation Phase: The High Energy of Summer
The ovulatory phase is your most vibrant, magnetic, and outward-facing phase.
Your energy is at its peak, your mood is (usually) lifted, and your body is working hard behind the scenes to ensure everything is running smoothly.
However, it’s also a time of high oxidative stress—meaning free radicals can start to damage your cells if you’re not supporting your body properly.
- How to Honour This Phase: Give your body the antioxidants and cellular support it needs to protect against oxidative stress.
- Focus on: Vitamin C, fiber, and glutathione—a master antioxidant that supports every single cell in your body.
- Cooking Methods: Gentle, quick cooking like grilling or stir-frying. Your liver and immune system are working overtime right now—help them out by focusing on selenium, a mineral that helps regenerate glutathione and protects against hormone-related imbalances.
Luteal Phase: The Autumn Before Menstruation
If you feel more sensitive, moody, or prone to bloating in the week before your period, it’s not just in your head.
This is when progesterone takes the lead, supporting a calm, stable mood—but if your body isn’t producing enough (or if estrogen is still dominating), PMS symptoms can hit hard.
- How to Honour This Phase: Support progesterone naturally, while reducing fluid retention and inflammation.
- Focus on: Hormone-supportive fats (avoid seed oils – read more HERE), magnesium, and foods that help maintain stable blood sugar to avoid energy crashes.
- Cooking Methods: Warm, grounding meals that bring comfort without heaviness.
This phase mirrors menopause in many ways—it’s your body’s way of preparing for its next chapter. When you support it now, you’re also supporting your future self.
As you approach the end of the luteal phase, the cycle starts again as your period starts or the new moon arrives.
When you sync your nutrition with your body’s natural rhythm, you’re no longer fighting against it.
Instead, you’re working with your hormones, reducing symptoms, and ensuring a smoother transition into menopause and beyond.
Syncing with the Moon in Perimenopause
Perimenopause is the great unraveling, your body is shifting, your cycle is unpredictable, and what once felt steady can suddenly feel chaotic.
One month, your period arrives like clockwork; the next, it’s late, early, or missing altogether.
You might feel disconnected from your body, wondering if your hormones are working against you.
Here’s the truth: Your body is still following a rhythm—you now need a new way to listen.
The Moon: Your New Menstrual Compass
The moon cycle follows a similar cycle to the menstrual cycle, 29.5 days, and for thousands of years, women’s cycles were believed to align with the moon.
Historically, before artificial light, hormonal birth control, and modern disruptions, women would menstruate with the new moon and ovulate with the full moon.
This wasn’t just poetic—it was biological.
Our bodies respond to external light cues, regulating hormones like melatonin, estrogen, and progesterone through circadian and circalunar rhythms (biological rhythms influenced by day-night cycles and the moon’s phases).
Studies suggest that moonlight may have once played a role in ovulation timing, keeping cycles in sync with nature, but modern living, especially artificial lighting and screen exposure, has disrupted this delicate connection.
This is where the moon becomes a powerful tool for perimenopause.
When your cycle becomes irregular, rather than feeling lost in hormonal fluctuations, you can use the moon as an external rhythm—a guide to support your body’s natural hormonal transitions.
By syncing your nutrition and lifestyle with the moon’s phases, you give your body what it needs at the right time, even when your period becomes unpredictable.
How to Sync Your Nutrition with the Moon Phases
If you experience irregular cycles (or missing periods), you can still support your body’s hormonal shifts by following the moon’s natural phases:
🌑 New Moon → Menstrual Phase (Deep Winter)
This is a time of rest and renewal—a call to slow down, nourish, and replenish. Your body craves deep, warming nourishment to restore lost minerals and energy. Lean into slow-cooked, grounding foods that build your reserves, rather than depleting them.
🌓 Waxing Moon → Follicular Phase (Spring Awakening)
Just as the moon gains light, your body moves into a time of renewal. This phase is all about clearing out the old (excess estrogen) and creating space for new energy. Support gut health and detoxification by choosing lighter foods and fresh, seasonal ingredients.
🌕 Full Moon → Ovulation Phase (High Summer Energy)
This is your most expansive, energetic, and vibrant phase—the time when your body is most resilient but also most vulnerable to oxidative stress. This is when antioxidants, fibre, and cellular repair take centre stage. Give your body what it needs to keep your cells thriving.
🌗 Waning Moon → Luteal Phase (Autumn Wind-Down)
As the moon darkens, your body prepares for a slower, more inward phase. This is your pre-menopause preview—a time to support progesterone, reduce inflammation, and ease fluid retention. It’s a good time to include B vitamins and hearty, nutrient-dense foods, bring the grounding you need before your next cycle (or the next new moon).
The Power of Rhythmic Living in Perimenopause
When you align your nutrition and lifestyle with these natural cycles, perimenopause no longer feels like a battle, it feels like a transition with a clear roadmap.
Even if your cycle is erratic, the moon provides a steady rhythm to follow.
This is exactly what I teach within my unique SHIFT System however you choose to work with me but if you are curious and want to get started following this aligned lifestyle you can do this inside my self-study program – Moonlight Menopause: Align Your Nutrition with Natural Rhythms.
Your Next Step: Reconnect with Your Body’s Natural Rhythm
Right now, you have a choice.
You can continue battling unpredictable or painful cycles, sleepless nights, hot flushes and night sweats, roller coaster emotions and the feeling that your body is working against you—or you can step into a rhythm that supports and stabilises you through perimenopause.
Your body craves alignment.
When you work with your shifting hormones instead of fighting them, you regain control over your energy, mood, and overall well-being.
Syncing with the moon is not just about nutrition—it’s about reclaiming the natural wisdom your body already holds.
Harness the power of the moon to transform your cycle awareness by downloading my FREE Moon Cycle Tracker + Menopause Symptom Guide to help you:
✨ Understand the connection between your cycle and the moon
✨ Track key menopause symptoms so you can start reducing them
✨ Reconnect with your body’s natural wisdom
If you are ready to go deeper, follow the link below to learn more about my self-study menopause nutrition program.
🌙 Moonlight Menopause: Align Your Nutrition with Natural Rhythms is your roadmap to a smoother perimenopause experience.
You can restart the program every moon cycle, using the new moon’s transformative energy to realign your body with its natural cycles.
What you get;
✅ Lifetime access—including future updates
✅ Step-by-step guidance for aligning your nutrition with the moon
✅ A holistic approach that works even if your cycle is irregular
💰 Current Investment: £89 (for a lifetime of support)
🔁 Cost per year? Just 24p per day—less than your morning tea.
It’s time to stop feeling lost in hormonal chaos and start living in harmony with your body’s natural rhythm.
🔗 Click here to join Moonlight Menopause today and begin your journey back to balance.