Women’s Bodies Work in Cycles
Unlike men, whose hormones follow a daily rhythm, women move through a monthly hormonal cycle that usually lasts around 28 days. During this cycle, estrogen and progesterone rise and fall, which affects energy, appetite, mood, and even the types of food the body naturally wants.
This is why many women notice that some weeks they crave lighter meals, while other weeks they feel better with something more filling. Instead of fighting those changes, it can help to support them with the right foods.
Eating According to the Cycle
Menstrual Phase
During menstruation, energy is usually lower and the body benefits from meals that feel nourishing and satisfying.
At Jo’s, good choices during this phase can include:
Protein pudding or Coco Cheesecake pudding, which provide protein and healthy fats
Mediterraneo toast or Avocado Royale toast, which offer balanced protein and carbohydrates
Red Revive cold-pressed juice, rich in beetroot, carrot, and apple for natural nutrients.
These foods help the body feel recharged and nourished.
Follicular Phase
As estrogen begins to rise, energy also increases. Many women feel more motivated and social during this phase, which makes lighter and fresher breakfasts feel ideal.
Some great options at Jo’s include:
Apple Protein Kick bowl
Matcha Crunch bowl
Pineapple Bliss smoothie or Blueberry Dream smoothie
These meals feel refreshing, energizing, and are easy to digest.
Ovulatory Phase
Ovulation is often when energy peaks and the body feels most active.
Balanced meals that combine protein, fiber, and fresh ingredients work especially well here, such as:
Snickers Protein bowl or Rafaello Protein bowl
Avocado Royale toast
Green Goddess cold-pressed juice with celery, spinach, and ginger.
These options support sustained energy during active days.
Luteal Phase
In the luteal phase the body naturally needs more energy, and cravings can become stronger. Choosing meals that are slightly more filling can help the body feel balanced.
Examples from Jo’s menu include:
Snickers Protein bowl or Cookie bowl
Mediterranean sandwich
Jo’s Energy smoothie, which combines banana, oats, and almond milk.
These meals provide longer-lasting energy and help the body feel satisfied.
Listening to Your Body
Supporting hormonal balance does not mean eating perfectly or following strict rules. It simply means noticing how your body feels throughout the month and choosing meals that support that rhythm.
At Jo & The Sisters – Sukoisan and Jo & The Sisters – Zvonimirova, the menu is built around balanced breakfast bowls, smoothies, puddings, and savory options that make this easy.
Some mornings call for something light and fresh, while other mornings, the body wants something more grounding.
Sometimes supporting your hormones starts with something simple – like breakfast.