How to cycle caffeine with your menstrual cycle

Are you looking to learn how to cycle caffeine with your menstrual cycle? Well, you've come to the right place! Hi, I'm Omega Zumpano, an exercise scientist, menstrual cycle educator, and founder of one of the first certifications to help coaches optimize and balance their clients' hormones using science-backed menstrual cycle health, fitness, and nutrition. You can apply for to be a Menstrual Cycle Coach right here.

If you’d like to watch this video on youtube click right here.

Now, let's get into the nitty-gritty. The first thing you need to understand is how caffeine impacts the liver and its connection to estrogen. Caffeine and estrogen are metabolized by the same enzyme in the liver called CYP182. I talk about this a lot on my Instagram, so if you follow me there, you might already be familiar with this information.

During the luteal phase, which is about two weeks before your period starts, your body begins detoxifying estrogen. And CYP182 plays a crucial role in this process. However, this enzyme is also responsible for metabolizing caffeine and other environmental toxins. If your body has an excess of estrogen and daily caffeine intake, it can overwhelm the liver, leading to PMS symptoms.

I recently shared a post on Instagram that featured a graph showing how the balance of bacteria in the gut is essential for metabolizing estrogen. Without enough fiber in your diet, this relationship between the gut and the liver, through CYP182, can be disturbed. As a result, your body won't detox estrogen as effectively, leading to estrogen dominance. 

Now, let's talk about some common PMS symptoms that indicate you might need to improve estrogen detoxification and support liver health:

mood changes

anxiety

depression

cramps

breast tenderness

diarrhea and headaches

…these are all signs of estrogen dominance. Diarrhea, cramps, and headaches can also be caused by prostaglandins, inflammatory compounds created in the uterus from elevated estrogen levels.

So, where should you start when it comes to supporting estrogen detoxification? Number one, increase your fiber intake after ovulation. I often recommend my clients to aim for around 30 grams of fiber per day. This can easily be achieved by consuming foods such as grains, beans, fruits, and vegetables. It may seem challenging at first, but trust me, it's doable!

Another helpful tip is to reduce your caffeine intake gradually. One method I personally used involved adding a little bit of decaf coffee to my regular caffeinated coffee and gradually decreasing the ratio. Of course, it's crucial to choose high-quality decaf coffee to minimize exposure to mycotoxins.

Additionally, it's essential to eat food before consuming caffeine. This trend has gained popularity on platforms like TikTok and Instagram, and I couldn't be happier about it! When you eat before having your coffee, you help balance your blood sugar levels and avoid spikes in cortisol, which is not beneficial throughout your menstrual cycle.

To summarize, here's how you can cycle caffeine with your menstrual cycle:

- During the luteal phase, have little to no caffeine if possible.

- In the follicular and ovulatory phases, you can still enjoy caffeine, but remember that this is highly individualized. It's important to find the right balance for caffeine consumption and estrogen detoxification that works for you.

Now, keep in mind that caffeine is an addictive substance. Therefore, reducing caffeine intake during the luteal phase while having it in the other phases can be challenging. Consider incorporating more decaf options into your routine, as I discuss in another video (link provided).

If you're a coach looking to learn more about menstrual cycle health, fitness, and nutrition so you can become an authority on the subject, be sure to check out my FREE MASTERCLASS right here!