Seasonal eating and body rhythms

Episode 3. Breaking the Fast Series: Summer, cycles, and the female body

At the end of my first post in the “Breaking the Fast” series, I mentioned that I’d share some frameworks and practices that transformed my breakfasts. If you’ve been following along and reading my posts, you’ll know by now that I’m a firm proponent of tuning in—both to what’s unfolding within our bodies and what’s happening in the world around us.

In this post, I explored the interplay between the menstrual cycle and food rituals and how they can align beautifully with each phase of the cycle.

Today, I want to add another layer to that post and show how the rhythm of the seasons shapes what we crave, cook, and need throughout the year, especially as women.

Over the past decade of learning about nutrition, body science and metabolic health, I’ve discovered how deeply connected my body’s physiology and nutritional needs are not only to my monthly cycle but also to the movement of the seasons and the shifts in my circadian rhythm.

I’ve learned, for instance, that my body goes into “energy preservation mode” during autumn and winter, requiring warm, nourishing foods. But spring—and especially summer—hit differently. These two seasons present at once as an invitation and a challenge.

Mornings burst open at 6 a.m., the markets flood with berries and snap peas, and my energy shifts almost overnight. I used to chalk it all up to the sunshine like Klara and the sun, but as I leaned in and paid closer attention, I noticed how my hormones ebb and flow, sometimes sync smoothly, sometimes less so, with the heat, the longer days, and the market catch piling up in the kitchen.

There’s a reason why our ancestors ate with the seasons— adapting their meals to what nature offered after harvest or during the leaner, colder months. Their bodies thrived on this rhythm.

The bit of science for the curious: Did you know that cold adaptation ramps up tryptophan hydroxylase activity, boosting serotonin (the “feel-good” hormone) and increasing our drive for carbs? It finally all made sense—my persistent carb cravings in winter and my shift toward lighter, fresher foods as the weather warms up.

That inner calendar is always at play, too.

During my follicular phase (those first, post-period days), everything feels lighter inside and out. I want fresh salads, juicy peaches, and all things bright and refreshing. As ovulation gives way to the luteal phase and the hot days linger, I find myself craving grounding warmth; not the kind from winter stews, but rather a “steady me, hydrate me” nourishment, such as cooked and cooled buckwheat bowls with roast chicken, roasted summer veggies, and herbs.

Summer gently nudges me toward those foods that soften the edges of both the heat and my hormonal shifts.

It fascinates me how the cycle and the season interact—sometimes amplifying one another, sometimes pushing in opposite directions.

High estrogen in the first half of my cycle often brings more energy and better heat tolerance (which might explain my urge for chilled, fruity breakfasts when July hits). As my body prepares for menstruation and progesterone takes over, I naturally become more protective, reaching for mineral-rich, hydrating foods and...intuitive rest.

If I’ve learned anything in these years of curiosity and observation, it’s that listening to both sets of rhythms—the inner and the outer—has transformed the seasons for me. Summer is no longer a season to “get through” and put up with the heat, but a chance to nourish my body on its terms.

For me, it became a playground for new experiments—like my variation of protein pancakes, topped with whatever seasonal berries or veggies are most alive that week, a swirl of kefir or cottage cheese, and a scattering of seeds for grounding. It’s the kind of breakfast that feels bright yet nurturing, and one that my hormones genuinely love during these sun-filled weeks.

Recognising these patterns has truly been a game-changer. Swapping in-season foods—such as fresh salads in the heat or warmer versions in the cold—has brought me more stable energy, a more balanced mood, and meals that are simply more satisfying.

Do you notice these shifts, too? Are there foods that call you more strongly at different points in your cycle or at certain moments in the summer? I’d genuinely love to know what rituals or cravings carry you through this season.

And now, let me take you through the recipe.

Savoury summer protein pancakes

This is the breakfast I return to again and again in July and August—a grounding dish, on days when I’m craving lightness, extra protein, or just a moment of self-care.

As you make these pancakes, notice what your body asks for—maybe you’ll change up the seeds, add some dill or basil, or play with toppings based on what’s freshest or calls to you right now.

Serves: 2 ( generous servings, about six medium-big pancakes each)

Prep time: 5 -10 mins

Cooking time: 15 mins

Ingredients:

• 4 free-range eggs

• 100g cottage cheese (or Greek yoghurt for a creamier vibe)

• 100g buckwheat flour

• 1–2 tbsp olive oil

• 25g fresh grated parmesan

• a few fresh dill sprigs minced

• Salt and pepper to season

• ½ tsp Italian herbs or oregano

• 1 grated medium zucchini

• 1 tsp baking powder

• 1 generous tbsp seed mix (I like chia, hemp, flax, pumpkin seeds, and sesame)

Adapting the seed mix to your cycle:

• Follicular or ovulatory phase: Add an extra tablespoon of ground flaxseed or chia seeds—great for estrogen metabolism, and they add a lovely texture. Top with a swirl of kefir for a little digestive boost.

• Luteal phase or lower-energy days: Add some crushed walnuts or pumpkin seeds for magnesium and healthy fats. If you’re feeling it, a little avocado or a few slices of smoked salmon on top is grounding and divine.

Method:

1. Whisk the eggs and olive oil with cottage cheese until smooth and airy.

2. Add buckwheat flour, parmesan, grated zucchini, herbs, baking powder, salt, and pepper. Fold together gently—don’t overmix.

3. Heat a nonstick skillet with a bit of ghee.

4. Drop spoonfuls of batter onto the pan and cook for 2–3 minutes on each side, until golden.

5. Serve warm, topped with avocado and salmon, and a fresh salad of your choice.

I love sharing this recipe because it adapts to me. Some mornings it’s all sunshine: light, savoury, unfussy. On other days, I build it out as my body asks for something a bit heartier.

As always, thank you for reading Salt, Pepper, Stories. Do share your version, and if this post helped you, give it a heart, comment or share it with someone who is on the hunt for delicious summer recipes.

xx, Ana