Eat with your cycle, not against it.
Your body isn't broken—it's just asking for different things at different times of the month. This guide breaks down exactly what to eat (and when) to support your natural hormone fluctuations, ease those monthly symptoms that make you want to hide under a blanket, and actually feel like yourself all cycle long.
WHAT’S INCLUDED:
- A phase-by-phase breakdown so you finally know what the heck is happening in your body each week of your cycle—and how to actually work with it instead of feeling blindsided.
- The foods that can help with fatigue, cravings, mood swings, and all the other stuff no one warns you about. Because you deserve more than vague “eat healthy” advice.
- Recipes you’ll actually want to make (and eat) so feeling better doesn’t feel like another job on your to-do list.
- Simple swaps to keep your hormones happy without turning your life upside down.
- A quick reference guide for when you need answers fast, not a science lecture.
Work With Your Body's Natural Rhythm
Your cycle isn't something to survive—it's actually giving you a roadmap for how to fuel yourself all month long. This guide breaks down exactly what nutrients your body craves during each phase, so you can eat in a way that supports your energy instead of fighting against it.
Skip the One-Size-Fits-All Approach
Forget generic nutrition advice that pretends your body is the same every day of the month. This guide gives you phase-specific strategies that work with your changing needs—from supporting ovulation to easing PMS symptoms.
Finally Understand What Your Body Is Asking For
Those cravings aren't random, and that energy crash isn't inevitable. This guide helps you decode what your body actually needs during each week of your cycle, so you can stop second-guessing yourself and start feeling more balanced.
The Fuel Your Flow Eating Guide is right for you if you...
✓ Are tired of your period arriving like an unwelcome surprise party every month (complete with bloating, cravings, and zero energy)
✓ Want to understand why you're craving chocolate and carbs during certain weeks (spoiler: your body is actually being smart)
✓ Feel like your energy is all over the place and you never know which version of yourself you're going to get
✓ Are curious about cycle syncing but don't want to turn it into a full-time job
✓ Keep hearing about "eating for your hormones" but have no idea what that actually means in practice
✓ Want simple, actionable steps that work with your real life (not some Instagram influencer's fantasy schedule)
✓ Are ready to stop fighting your body and start working with it instead
✓ Want to feel more in control of your symptoms without adding another complicated routine to your day
"I used to fall down an internet rabbit hole every month trying to figure out why I was exhausted or bloated. Having it all explained in one place makes me feel like I actually have a plan.”
—KD, 29
“I’ve been following the guide for two cycles now and I can tell a big difference in my energy levels and mood swings. I wish I had this in my 20s.”
—ML, 32
“I used to just power through my cycle and wonder why I felt so off at certain times of the month. This guide broke everything down in such a simple way. Now I know what foods actually help me feel better instead of just guessing.”
—SR, 27
MEET CLAIRE RIFKIN
Registered Dietitian and Nutrition Therapist specializing in women’s health, PCOS, and weight-neutral care.
I help women feel nourished, energized, and more at home in their bodies by blending evidence-based nutrition counseling with a compassionate, personalized approach.
If you’re stuck in the cycle of skipping meals, crashing hard, eating whatever’s easiest, then feeling guilty about it, and vowing to restart your whole life anew on Monday, you’re exactly why I do the work that I do.
And I’d never judge you for a second.
Hi, I'm Claire—
FREQUENTLY ASKED QUESTIONS
Absolutely! While the guide is organized by typical cycle phases, the nutrition principles work regardless of your cycle length or regularity. You'll learn to tune into your body's signals and adjust accordingly—think of it as learning the language your hormones are speaking, even when they're not following a textbook timeline.
Nope! While cycle tracking can be helpful, this guide teaches you to recognize your body's natural cues and energy patterns. You'll learn what nutrients support you during different times without needing to become a cycle-tracking perfectionist. Start where you are, use what feels helpful.
Not at all. This is about adding supportive foods and making small swaps, not throwing out everything in your kitchen. The goal is to work with your current eating style and preferences, just with more intention around timing and nutrients. No food fear or restriction required.
Yes! While hormonal birth control changes your natural hormone fluctuations, supporting your body with nutrient-dense foods is always beneficial. The guide includes specific considerations for those on birth control, focusing on nutrients that support overall hormone health and energy balance.
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You don't need to track every symptom—just eat like you understand your body.
Stop feeling like your hormones are running the show and start feeling more balanced, energized, and in control.
