The 4 phases of your cycle: How your hunger and energy change

We live in a world that demands we perform exactly the same way 365 days a year. We have been taught to structure our nutrition as if life played out in an Excel spreadsheet: the same grams, the same calories, and the same expectations every day. But the female body doesn't work that way.

Your body isn't linear; it’s cyclical, and one of the most overlooked areas of nutrition is the menstrual cycle itself.

Throughout the month, your hormones naturally fluctuate, bringing changes to your metabolism, energy levels, appetite, and satiety signals.

During the early phases of your cycle (following menstruation), it is common to feel more energetic and vital, with a more stable appetite.

In the luteal phase (the days leading up to your period), your body experiences an increase in basal energy expenditure. Biologically speaking, this means your body is signaling a need for more energy. If you suddenly feel hungrier or experience specific cravings, it isn't a lack of discipline—it is simply a shift in your physiology.

When you ignore this and try to impose the same rigid routine every day, you end up fighting against your own nature. Learning how your energy shifts and understanding the needs that arise in each phase allows you to navigate your cycle with compassion rather than demands. Women's nutrition should be flexible and adapt to your natural rhythms, not the other way around.

Learn to nourish yourself in harmony with your nature, rather than against it. In Week 4 of our four-week program, "The Art of Nourishment" (*El Arte de Nutrirse*), we dedicate an entire module to exploring the female body and its cycles in depth. You will learn to identify what your body needs at every stage and how to support yourself with complete calm and confidence.