Adjust your macronutrient intake according to your menstrual cycle phase: consume more carbohydrates during the follicular phase (when insulin sensitivity is optimal) and prioritize protein as well as healthy fats during the luteal phase (when insulin resistance increases).

noli's read

The underlying biological principle is validated: observational and metabolic physiology studies demonstrate that our cells' sensitivity to insulin fluctuates throughout the cycle, peaking during the follicular phase due to estrogens. A landmark study published in *Nature Metabolism* (2023) even confirms that the action of insulin in our brain, which regulates appetite, also varies according to these phases. However, while the biochemistry is real, the value of strictly modifying one's macronutrients (a method called "cycle syncing") is not robustly supported by randomized controlled trials (RCTs). The few clinical trials on synchronized nutrition have not shown superior benefits for weight management or vitality compared to a stable diet. Current scientific reviews instead recommend a flexible approach that listens to one's body rather than the application of strict ratios, as metabolic changes differ greatly from person to person. Nevertheless, increasing the proportion of protein and healthy fats during the luteal phase remains an excellent wellness practice to stabilize energy and soothe the natural cravings experienced during this period.

the sources

1. 1Garolla A, Torino M, Sartini B, et al. 2013
2. 2Gundersen TD, Jørgensen N, Andersson AM, et al. 2015
3. 3Blueprint Protocol (protocol.bryanjohnson.com, CC BY-NC)