If you’ve ever found yourself craving all the carbs before your period or struggling with low energy during certain weeks, it’s NOT just in your head. Your menstrual cycle plays a huge role in your metabolism, hunger, and even how your body processes food!
The good news? When you understand these shifts, you can work WITH your body—not against it.
Let’s break down each phase of your cycle and how macros can help you manage cravings, avoid energy dips, and feel your best!
The Follicular Phase: Your “Go-Getter” Energy
The follicular phase (the week after your period) is when your metabolism is at its most efficient. Energy is UP, bloating is LOW, and your brain is SHARP.
✨ Best time to:
✔ Set macro goals for the month (Psst… need help calculating macros? Check out my [Macro Calculator]!)
✔ Focus on lean protein, carbs, and fiber to fuel workouts
✔ Strength train and push for PRs
💡 Hunger Tip: Hunger may feel lower here, but don’t skip meals! Sticking to a balanced macro split will keep digestion and metabolism in check.
Ovulation: Peak Confidence & Strength
Ovulation is when you feel on top of the world! This is the phase where your mood, strength, and metabolism are thriving.
✨ Best time to:
✔ Lift heavier, build muscle, and maximize performance
✔ Incorporate more complex carbs (sweet potatoes, quinoa) to support energy
✔ Socialize! Confidence is high, and energy is at its peak
Luteal Phase: The “Why Am I So Hungry?!” Week
Right before your period, cravings kick in, energy dips, and bloating increases. This is NORMAL! Your body is burning slightly more calories during this phase.
✨ Best way to navigate it?
✔ Plan for cravings—fit fun foods into your macros to avoid bingeing (Need guidance? My [Reverse Diet Course]teaches you how to do this sustainably!)
✔ Increase fiber & protein for better satiety
✔ Prioritize stress management—cortisol increases during this phase, making cravings worse
🙋♀️ Reminder: You are NOT failing. Hormones are at play, and you’re doing amazing.
Menstrual Phase: The Ultimate Self-Care Week
When your period hits, motivation, energy, and mood can all take a dive. Instead of forcing yourself to push through exhaustion, this is the phase to lean into self-care.
✨ Best strategies:
✔ Focus on iron-rich foods (dark leafy greens, red meat, beans) to combat fatigue
✔ Hydrate & replenish electrolytes—dehydration makes cramps and fatigue worse
✔ Gentle movement like walking, yoga, or stretching to reduce stress
If you feel hungrier during this phase, listen to your body! Eating slightly more won’t ruin your progress—it’s actually supporting your metabolism.
Aligning Macros with Your Cycle for Long-Term Success
The key takeaway? Your body’s needs change throughout the month, and that’s OK! When you align your macros, workouts, and mindset with your cycle, fat loss becomes easier, and cravings feel less overwhelming.
Need help structuring your macros?
✔ The CSchmidt Macro Calculator will give you a starting point based on your unique needs.
✔ The Reverse Diet Course teaches you exactly how to adjust your macros for reverse dieting so you can eat MORE while maintaining fat loss.
✔ My BPM Coaching Program gives you personalized guidance so you can feel confident year-round.
Understanding your cycle is a game-changer. Let’s work with your body—not against it! 💛
