Green Phase 1 - Days 1-10

ESTROGEN FOOD LIST

This list of foods is known to help support the production of (E2) estradiol, the beneficial form of estrogen that plays a key role in ovarian health, skin, bone strength, and mood regulation. This selection of nuts and seeds provides healthy fats, zinc, and vitamin E, all crucial for hormone synthesis. These listed legumes contain phytoestrogens and plant-based proteins that gently support estrogen balance. Cruciferous vegetables help metabolise excess estrogen while supporting healthy levels. Meanwhile, the good fats listed nourish hormone production at a cellular level, offering anti-inflammatory benefits and stabilising hormone fluctuations.

The listed number after the food is an approximation

net carb total per 1 cup. (We'll cover 'net carbs' in the future.)

Until then, it would be ideal to limit net carbs to no more than 100g per day in Green Phase 1, Days 1-10.

Nuts & seeds

Brazil 6.5 | almonds 8.5 | cashews 41| peanuts 20 | pine

nuts 13 | pumpkin seeds 6 | sunflower seeds 8 |walnuts 7

|sesame seeds 17 | flaxseeds 3

Legumes

Peas 13 | chickpeas 44 | soybeans 7 | lima beans 28 | carob

3.2 |kidney beans 14| mung beans 28|pinto beans 28|

black-eyed peas 28| lentils 11.5

Fruits and vegetables

Cabbage 2| spinach -1| sprouts 4.5| onions 12.5| garlic

42| zucchini 2.5| broccoli 3| cauliflower 2| strawberries

9| blueberries 18| cranberries 11

Estrogen building - good fats

Olive oil | Flaxseed oil | Sesame seed oil | Avocados

All you need to do is start adding these foods at this time of your cycle and notice the little changes!