Mayo Clinic on Nutrition Perimenopause, PMS, and PCOS: All About the Period
Dec 2, 2025
Danielle Cahalan, a lead dietitian specializing in women's health, dives into the complexities of menstrual cycles, covering everything from cycle syncing to perimenopause. She discusses how nutritional needs shift across phases and the physiological reasons behind cravings and appetite changes. Danielle shares insights on managing PCOS and endometriosis with diet and offers practical tips on hydration, exercise, and addressing misconceptions related to hormone replacement therapy. Lastly, she highlights the importance of reliable resources for women's health.
AI Snips
Chapters
Transcript
Episode notes
Cycle Phases Drive Body Changes
- The menstrual cycle has four phases: menstrual, follicular, ovulatory, and luteal, each with distinct hormone patterns.
- These phases affect energy, cravings, and nutrient needs across the month.
Support Estrogen With Food And Fiber
- Eat phytoestrogen and fiber-rich foods like oats, berries, nuts, and seeds during the follicular phase.
- Support estrogen metabolism with adequate fiber and probiotics for gut health.
Chocolate Cravings May Signal Magnesium Need
- Craving chocolate commonly appears in luteal and menstrual phases and can signal low magnesium or blood sugar needs.
- Dark chocolate (70%+) supplies magnesium and is a practical, enjoyable option.