This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause.
Topics covered include:
Cycle Syncing
An overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies:
- Menstruation: warm meals supporting iron and magnesium intakeFollicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an optionOvulation: cruciferous vegetables, fiber, and anti-inflammatory foodsLuteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needs
Perimenopause and Menopause
A discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support.
Learn more about our guest Kristina Krasteva
https://www.linkedin.com/in/k-krasteva/
Learn more about Kristina's anti-inflammatory nutrition program here-
https://the-8week-inflammation-reset.carrd.co/
🔬🧪👩🔬Related Research Studies
Dietary energy intake across the menstrual cycle
The Impact of the Menstrual Cycle on Nutrient Metabolism
📚📖Books on the Topic
Cooking in Sync with Your Cycle
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