The Menstrual Cycle Menu: How Over 11 Million Women Are Relearning How to Nourish Themselves
We’re still in awe... our Menstrual Cycle Menu post has now reached over 11 million views. What started as a simple, educational graphic turned into something much bigger: a movement of women returning to intuition, nourishment, and cyclical self-care.
We think it resonated because women are tired of being told to push through, restrict, or numb their natural rhythms. There’s a hunger for something softer, for a way of living that honours rest, pleasure, and nourishment at every stage.
Each phase of the menstrual cycle asks for something different: the foods you crave, your energy levels, even your skin; they all shift for a reason. The four menus we created (Menstrual, Follicular, Ovulatory, and Luteal) are designed to support those shifts, using ancestral ingredients that regulate hormones, support metabolism, and help you feel grounded and nourished all month long.
You can find the full Cycle Menu series on our Instagram page but here’s a deeper look at how these foods support your body, and which Tallow Twins products we pair with each phase.
The Menstrual Menu
Focus: Grounding, mineral-rich foods for iron replenishment, tissue repair, and emotional ease.
During menstruation, your body is shedding the uterine lining, which means blood and mineral loss. Iron, zinc, and magnesium are critical during this time, as they help rebuild red blood cells, reduce fatigue, and prevent painful cramps.
That’s why this menu is rich in slow-cooked, nutrient-dense foods like:
-
Oxtail soup and organ meats, both rich in heme iron and collagen, supporting tissue repair and blood restoration.
-
Swiss chard and beets, which help cleanse the liver and replenish folate.
-
Ghee for its grounding healthy fats, and raw cacao for magnesium and mood-boosting anandamide (a natural “bliss molecule”).
-
Turmeric and catnip tea for their anti-inflammatory and calming properties.
Tallow Twins Pairing: Magnesium Balm
Our Magnesium Balm is the product we always reach for during this phase. Magnesium naturally relaxes the muscles of the uterus, helping to ease cramps and promote restful sleep. Rub it into your abdomen, lower back, or legs before bed; the warmth and relief are immediate.
The Follicular Menu
Focus: Nourishing estrogen production and rebuilding the uterine lining while energy and creativity rise.
After your period ends, estrogen begins to rise, this is the “fresh start” of your cycle. The follicular phase is all about lightness, renewal, and creation. Foods that are bright, energizing, and antioxidant-rich help support this natural rise in hormones.
This is why we included:
-
Wild-caught fish for omega-3 fatty acids that promote cellular renewal and hormone health.
-
Miso soup and broccoli, which support gut health and help metabolize estrogen efficiently.
-
Figs and pomegranate, both symbolic of fertility and rich in polyphenols for blood flow and skin glow.
-
Red clover and nettle tea, traditional tonics used for centuries to nourish the blood and boost iron.
-
Avocado toast with ricotta and honey, pairing good fats with natural sweetness to balance blood sugar and fuel creativity.
Tallow Twins Pairing: Coffee Body Scrub
As your energy returns, the Coffee Body Scrub is your go-to. The caffeine stimulates circulation, helps flush lymphatic buildup, and leaves your skin soft and radiant; perfect for this productive, outward-focused time. It’s a small ritual that reconnects you with your body and gives you that “clean slate” feeling.
The Ovulation Menu
Focus: Hydration, lightness, and nutrient-dense foods that keep hormones balanced during your energetic peak.
Ovulation is your body’s most fertile phase, estrogen and testosterone peak, and you often feel your most magnetic and social. Supporting your liver and digestion is key here, since your body is working hard to metabolize hormones efficiently.
We focused this menu on foods that are cooling, cleansing, and hydrating:
-
Raw carrot salad, known for binding excess estrogen and supporting gut detoxification.
-
Citrus fruits for vitamin C, which supports collagen and progesterone production.
-
Pumpkin seeds and chia seeds, packed with zinc and magnesium for hormone balance.
-
Cabbage for liver detox support, and chicken broth for hydration and gentle nourishment.
-
Oysters, the ultimate fertility food; rich in zinc, selenium, and dopamine-supporting nutrients that enhance libido and mood.
Tallow Twins Pairing: Pink Lotus Body Butter
This is your sensual, confident phase, the time to indulge. Pink Lotus Body Butter mirrors that energy: feminine, soft, and deeply moisturizing. It’s perfect post-shave or after a bath, leaving your skin buttery smooth and subtly luminous. A reminder that luxury can also be simple and clean.
The Luteal Menu
Focus: Supporting progesterone, calming the nervous system, and reducing PMS and inflammation.
As estrogen dips and progesterone rises, the luteal phase prepares your body for menstruation. Blood sugar and mood can fluctuate, and your metabolism speeds up slightly; so grounding, warming foods are your best friend.
That’s why this menu includes:
-
Warm oats and chickpeas for slow-digesting carbohydrates that stabilize blood sugar.
-
Spinach and seaweed for magnesium and iodine, which support thyroid and progesterone production.
-
Dark chocolate, rich in magnesium and antioxidants for mood support.
-
Pears with honey for gentle sweetness that soothes cravings without spiking insulin.
-
Lemon balm and mint tea, used in herbal medicine to calm anxiety and ease tension.
-
Grass-fed bison, providing high-quality protein and heme iron to prevent fatigue and keep you satiated.
Tallow Twins Pairing: For the Face
This is often when skin starts acting up; breakouts, dryness, or sensitivity are common due to hormonal shifts. For the Face works harmoniously with your skin’s natural cycle, sealing in hydration, balancing oil production, and reducing inflammation. It’s your skin’s best friend for that premenstrual week.
Why This Matters
Cycle syncing isn’t a trend; it’s a return to ancestral wisdom. Women have always lived in tune with nature, eating seasonally and intuitively. Modern culture taught us to flatten that rhythm, to be the same every day, but that’s never been our biology.
These menus are an invitation to return to that knowing. To slow down, eat what feels good, and care for yourself in ways that are cyclical, not linear. It’s not about perfection; it’s about presence.
From our kitchen to yours,
The Twins
Shop our entire hormone-safe tallow skincare collection here.