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What to Eat During Each Phase of Your Menstrual Cycle

What to Eat During Each Phase of Your Menstrual Cycle

Menstrual Phase (Day 1-7)

Also known as the Winter phase- we tend to draw inward and need more rest. Take some self care time, and incorporate gentle movements like yoga or stretching, to loosen up the muscles in the body, and ease symptoms. Boost these foods during this time: 

  • Iron rich foods to support iron stores during blood loss and improve energy
      • Grass fed beef, lentils, dark leafy greens, eggs, shrimp, organ meats, navy beans, sardines, turkey 
  • B vitamin rich foods for energy support 
      • Grass fed beef, avocado, spinach, eggs, chicken, lentils, salmon, liver, beans, grass fed yogurt
  • Omega 3 fatty acids to help reduce inflammation in the body 
      • Salmon, trout, sardines, mackerel, krill oil, flax, chia, walnuts 

Follicular Phase (Day 8-13)

Also known as the Spring phase- you may start to feel a boost in energy, mental clarity, and motivation. This is a great time to put energy into a project, or take advantage of your energy and boldness, and be more social! 

  • To balance estrogen levels, aim for meals with: 
    • High quality protein- grass fed beef, pasture raised poultry, eggs, or pork, bone broth, wild caught seafood 
    • Complex carbohydrates- quinoa, sweet potato, winter squash, fruit, legumes, whole grains  
    • Vitamin E rich foods to support follicle growth- nut or seed oils, avocado, olives, fish  

Ovulation (Day 14-21)

Also known as the Summer phase- also a great time to jump into new projects, relationships, public speaking engagements, etc. Beta brainwave activity is elevated in this phase, helping you stay on your game at work or in your personal life. Your liver will be at more work here detoxing excess estrogen, so it is best to cut back on caffeine and alcohol intake to lighten the load. Boost these foods: 

  • Cruciferous vegetables to detox excess estrogen 
      • Kale, broccoli, cauliflower, brussels, collards
  • Magnesium rich foods to balance other hormone levels
      • Nuts & seeds, cocoa, legumes, quinoa, spinach 

Luteal Phase (Day 22-28)

Also known as the Autumn phase- is the time to nest and turn inward again to nourish your body and listen to the way it may be calling for rest. Take advantage of this time by having some nights in, and maybe tapping into your creative side.

  • Hone in on processed foods, or ordering heavy food and focus more on whole foods rich in nutrient density. PMS symptoms develop in this phase, and therefore, high fat, sugary foods may promote them. 
      • Boost: berries, broccoli, sweet potato, carrots, kale, avocado, nuts, seeds, coconut 

 

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WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

BLOOD FLUID

Breath

COST

*$109 with insurance, $179 without insurance *This test has an initial fee of $109, if your insurance doesn’t cover the test you’ll be charged the extra $70.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 – $184

INSURANCE

Fully covered by Medicare. Repeat test prices $400.

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$319

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$450-$3000

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure.

LOCATION PERFORMED

In office

BLOOD FLUID

Urine & Blood

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy.

LOCATION PERFORMED

At home

BLOOD FLUID

Stool

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

Testing: $138
DMSA: $36

INSURANCE

Not covered by Insurance

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

Only covered by Medicare

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$99 – $184

INSURANCE

No insurance accepted