Nutrition for Every Phase of Your Cycle and Life

This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause.Topics covered include:Cycle SyncingAn overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies:Menstruation: warm meals supporting iron and magnesium intakeFollicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an optionOvulation: cruciferous vegetables, fiber, and anti-inflammatory foodsLuteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needsPerimenopause and MenopauseA discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support.⏱️⏱️Time Markers00:00 Cycle Syncing Overview01:10 Meet Cristina02:26 Endometriosis Journey04:56 What Is Cycle Syncing07:45 Menstrual Phase Nutrition10:14 Follicular Phase Fuel13:12 Ovulation Phase Support14:43 Luteal Phase Cravings18:13 Work Energy in Luteal23:12 Meal Prep for Busy Weeks28:44 Perimenopause Metabolism Shifts36:28 Bone Health and Strength38:18 Quick Tips and Wrap UpLearn more about our guest Kristina Krasteva https://www.linkedin.com/in/k-krasteva/Learn more about Kristina's anti-inflammatory nutrition program here-https://the-8week-inflammation-reset.carrd.co/🔬🧪👩‍🔬Related Research StudiesDietary energy intake across the menstrual cycleThe Impact of the Menstrual Cycle on Nutrient Metabolism📚📖Books on the TopicCooking in Sync with Your CycleSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/