Primal Cycles: Making It Work in the REAL World [Part II]
Contents:
Introduction
Women & Hormones
Navigating Real Life
Troubleshooting
Conclusion
INTRODUCTION: THE STUFF NOBODY TALKS ABOUT
You've got the framework. You understand how to adapt it to your climate. You know how to train seasonally. You've dialed in your supplements.
But there's a whole other layer of complexity that most "seasonal eating" or "carnivore" content completely ignores:
What if you're a woman and your period disappears after three months of carnivore?
What if you're at a family gathering and everyone thinks you've joined a cult because you're only eating steak?
What if you're doing everything "right" but you feel like absolute garbage?
These aren't edge cases. These are the real obstacles that derail people—not because the framework doesn't work, but because life is messy and bodies are complex.
This is where most diet gurus tap out. They give you the theory, the macros, the meal plans—and then when things don't go perfectly, they blame you for "not following the protocol."
I'm not going to do that.
In this article, we're going to tackle the three biggest areas where seasonal eating gets complicated:
1. Women and hormones (why women can't just "eat like a man" and expect the same results)
2. Social situations (how to navigate real life without losing your mind)
3. Common troubleshooting issues (what to do when things don't go as planned)
This is where individualization matters. This is where self-awareness and flexibility become critical. And this is where coaching becomes valuable—because no article can cover every scenario.
But I'll give you the principles and the most common solutions so you can start troubleshooting intelligently.
Let's go.
WOMEN & HORMONES (WHY WOMEN NEED A DIFFERENT APPROACH)
Let's get straight to it.
Carnivore can wreck women's hormones if done wrong.
I've seen women thrive on carnivore—better energy, clearer skin, improved mood, fat loss, mental clarity, gut healing. I've also seen women crash hard—lost periods, tanked thyroid, hair falling out, zero libido, crushing fatigue.
The difference? Understanding that women are not small men.
Men can do extended carnivore phases (6+ months, even years) and feel amazing. Women? Not always. And it's not because women are "weaker" or "can't handle it." It's because women's bodies are wired differently.
Your hormonal system is more sensitive. Your body prioritizes survival over reproduction. And when your body senses scarcity—whether it's from low calories, low carbs, or chronic stress—it shuts down non-essential functions.
Like your menstrual cycle.
Here's what you need to know.
Why Women are More Sensitive to Metabolic Stress
There are four main reasons women respond differently to long-term carnivore or low-carb eating:
1. Higher estrogen sensitivity
Estrogen is protective in many ways, but it also makes you more sensitive to caloric restriction and carb depletion. When your body perceives a famine (low calories, low carbs, high stress), estrogen production drops—and with it, your menstrual cycle.
2. More fragile thyroid function
Women's thyroid function is more easily disrupted than men's. Chronic low-carb eating can suppress T3 production (your active thyroid hormone), which slows metabolism, tanks energy, and causes cold intolerance, brain fog, and hair loss.
3. Tightly regulated reproductive hormones
Your menstrual cycle is governed by a delicate balance of hormones—estrogen, progesterone, LH, FSH. Any disruption in energy availability (calories, carbs, stress) can throw this entire system off. Your body will sacrifice reproduction to preserve survival.
4. Different fuel needs during different cycle phases
Your body's fuel preferences shift throughout your menstrual cycle. During the follicular phase (first half of your cycle), you handle carbs well. During the luteal phase (second half), you need more fat and calories to support progesterone production.
Eating the same way every day—especially strict carnivore—ignores these natural fluctuations.
The Red Flags: When Carnivore is Backfiring
If you're a woman doing carnivore and you experience any of the following, you need to add carbs back in immediately:
❌ Lost period (amenorrhea) — Your body is shutting down reproduction because it thinks you're starving
❌ Extreme fatigue — Can't get out of bed, no energy for basic tasks
❌ Hair loss — Sign of thyroid suppression or nutrient deficiency
❌ Insomnia — Can't fall asleep or stay asleep (cortisol dysregulation)
❌ Mood crashes — Depression, anxiety, irritability (hormonal imbalance)
❌ Zero libido — No sex drive (reproductive hormones are tanking)
❌ Always freezing — Cold hands and feet, can't get warm (thyroid slowing down)
❌ Constant cravings — Especially for carbs and sugar (your body is asking for fuel)
These are not "adaptation symptoms." These are not "detox." These are warning signs that your body is under too much stress.
Don't push through. Don't "trust the process." Add carbs back in. Prioritize your hormonal health over dietary dogma.
The Solution: Shorter Carnivore Phases + Strategic Carb Refeeds
Here's what I've seen work for women:
1. Shorter carnivore phases (60-90 days instead of 6+ months)
You can still get all the benefits of carnivore—gut healing, inflammation reduction, mental clarity, fat loss—in 60-90 days. You don't need to stay there indefinitely.
After 60-90 days, transition to spring (pescatarian) or summer (high-carb fruit) and give your body the variation it needs.
2. Strategic carb refeeds during carnivore (1-2x per week)
Even during a carnivore phase, some women do better with occasional carb refeeds—especially around ovulation and menstruation.
This could look like:
1-2 meals per week with fruit (berries, melon, stone fruits)
Sweet potato or white rice with lean meat
Raw honey with fatty meat
The goal is to signal to your body that you're NOT in a famine.
3. Higher calorie intake (don't under-eat)
Women tend to under-eat on carnivore because fatty meat is so satiating. But if you're not eating enough total calories, your body will interpret it as starvation—even if you're eating nutrient-dense food.
Eat until you're full. Don't restrict. Don't track macros obsessively. Listen to your hunger.
4. Listen to your body (and adjust immediately if things go wrong)
If your period disappears, if your energy crashes, if your mood tanks—don't wait it out. Add carbs back in. Increase calories. Transition to a different phase.
Your body is giving you feedback. Listen to it.
Aligning Eating with Your Menstrual Cycle
Your menstrual cycle has four distinct phases—and each phase has different hormonal profiles and fuel needs.
Instead of eating the same way every day, you can align your eating with your cycle for better energy, mood, and hormonal balance.
Here's how:
PHASE 1: MENSTRUATION (DAYS 1-5)
Hormones: estrogen and progesterone are at their lowest
Energy: low, fatigued, craving comfort and rest
Fuel needs: higher fat, moderate protein, some carbs for energy and comfort
What to eat:
Fattier cuts of meat (ribeye, ground beef, lamb)
Bone broth (mineral-rich, soothing)
Eggs with butter
Sweet potato or white rice if craving carbs
Dark chocolate (if you tolerate it—magnesium-rich, satisfying)
Training: low intensity, recovery focus (walks, stretching, gentle movement)
Bottom line: this is not the time to push hard. Rest, nourish, and let your body recover.
PHASE 2: FOLLICULAR PHASE (DAYS 6-14)
Hormones: estrogen rising
Energy: increasing, feeling good, motivated
Fuel needs: moderate fat, high protein, carbs are well-tolerated
What to eat:
Lean to moderate-fat meats (sirloin, chicken thighs, pork chops)
Eggs
Fish (if transitioning toward spring)
Fruit (berries, melon—your insulin sensitivity is high in this phase)
Leafy greens (if tolerated)
Training: increase intensity, strength training, moderate cardio
Bottom line: this is your "ramp-up" phase. You can handle more training and more carbs.
PHASE 3: OVULATION (DAYS 14-16)
Hormones: estrogen peaks, testosterone rises
Energy: peak energy, feeling amazing, strongest and most resilient
Fuel needs: high protein, moderate carbs, lower fat (metabolism is at its highest)
What to eat:
Lean proteins (fish, chicken breast, lean beef)
Fruit (your body is primed to handle carbs efficiently)
Eggs
Minimal added fats (let your body tap into stored fat for energy)
Training: push hard—this is your performance window (PRs, high-volume work, intense cardio)
Bottom line: this is when you feel unstoppable. Take advantage of it.
PHASE 4: LUTEAL PHASE (DAYS 17-28)
Hormones: progesterone rises, estrogen drops
Energy: declining, cravings increase, mood shifts, PMS symptoms emerge
Fuel needs: higher fat, moderate protein, some starchy carbs to support progesterone
What to eat:
Fattier cuts of meat (ribeye, ground beef, pork belly)
Organ meats (liver is especially helpful for hormone production)
Bone broth
Root vegetables (sweet potato, squash—grounding, satisfying)
Dark chocolate (magnesium helps with PMS)
Training: reduce volume, focus on strength and recovery (heavy lifts, low reps, walks)
Bottom line: this is your "wind-down" phase. Don't fight it. Eat more, rest more, and prepare for menstruation.
Conclusion: Women & Carnivore
You're not broken. You're just not a man.
Adjust accordingly:
Shorter carnivore phases (60-90 days, not 6+ months)
Strategic carb refeeds (1-2x per week, especially around ovulation and menstruation)
Higher calorie intake (don't under-eat)
Listen to your body (if your period disappears, add carbs back in immediately)
Align eating with your menstrual cycle (different phases = different fuel needs)
Carnivore can work beautifully for women—but it requires nuance, self-awareness, and flexibility.
And if you're dealing with complex hormonal issues—PCOS, hypothyroidism, adrenal fatigue, chronic amenorrhea—you need a personalized approach. That's where one-on-one coaching becomes invaluable. I work with women to troubleshoot hormonal imbalances, adjust seasonal eating to their cycle, and build strategies that actually work for their body.
But for most women, the principles above will get you 90% of the way there.
NAVIGATING REAL LIFE (BECAUSE YOU DON'T LIVE IN A VACUUM)
Here's something nobody tells you when you start eating differently:
The food is the easy part. The people are the hard part.
You can figure out what to eat. You can dial in your carnivore phase, your training, your supplements. But then you're sitting at Thanksgiving dinner and your aunt is asking why you're not eating her famous sweet potato casserole. Or you're on a date and the person across from you is visibly confused about why you ordered three ribeyes and nothing else. Or your coworker keeps leaving passive-aggressive articles about red meat and heart disease on your desk.
This is where most people struggle—not with the diet itself, but with the social friction it creates.
I'm not going to pretend I have a magic solution that makes everyone in your life suddenly understand and support what you're doing. I don't. And honestly, most people won't care enough to try to understand.
But I can tell you what I've learned after years of navigating this myself—and what I help my clients work through when they're dealing with judgment, pushback, or just the awkwardness of being "that person" at every meal.
The Core Principle: You Don’t Owe Anyone an Explanation
This is the first thing you need to internalize.
You don't owe your family a dissertation on why you're not eating bread. You don't owe your date a lecture on seed oils. You don't owe your coworkers a defense of your dietary choices.
You're an adult. You get to decide what you eat.
The problem is, most people feel guilty about this. They feel like they need to justify themselves, to prove they're not crazy, to convert everyone around them to their way of eating.
Don't.
The more you try to explain, the more you invite debate. The more you invite debate, the more exhausting every social situation becomes.
Here's what works better: Eat what you eat. Be calm about it. Don't make it a thing.
If someone asks, you can give a short, simple answer: "I eat this way because it makes me feel good." That's it. No science. No ancestral health arguments. No moral superiority.
If they push further, you can decide whether it's worth engaging. Sometimes it is—if someone is genuinely curious and respectful. Most of the time it's not—because they're not actually interested in understanding, they just want to argue or judge.
You'll learn to tell the difference.
Holidays & Family Gatherings
Holidays are tough because there's so much emotional weight attached to food.
Your mom spent all day cooking. Your grandmother made her famous pie. Everyone's gathered around the table, and food is the centerpiece of connection.
And you're just eating the turkey.
I get it. It feels awkward. It feels like you're rejecting their love, their effort, their tradition.
But here's the reality: you eating differently doesn't actually hurt anyone. It just feels that way because food is so emotionally charged in family settings.
What I've found works is this: eat what you're going to eat, and be genuinely present for everything else. Compliment the effort. Appreciate the gathering. Engage in conversation. Don't make your food choices the center of attention.
If someone asks why you're not eating something, keep it simple: "I'm good with the turkey, thanks. Everything looks great."
If they push—"Why aren't you eating the stuffing? Are you on some weird diet?"—you can either deflect ("Just keeping it simple today") or be direct ("Yeah, I'm eating differently these days. It's been helping me feel a lot better.").
Most people will drop it. Some won't. And if you've got that one family member who just won't let it go—who keeps interrogating you, making passive-aggressive comments, or acting personally offended—that's a different conversation.
That's not about food. That's about boundaries. And that's exactly the kind of thing I help people navigate in coaching—because it's not just about what to eat, it's about how to protect your choices without blowing up your relationships.
Dating
Dating while eating seasonally is... interesting.
First dates are already awkward. Add in the fact that you're ordering just steak and water, and it gets weirder.
I've had clients stress about this more than almost anything else. "What if they think I'm crazy? What if they judge me? What if it kills the vibe?"
Here's what I tell them: if someone judges you for eating steak, they're not your person anyway.
Seriously. If your food choices are a dealbreaker for someone on a first date, you just saved yourself a lot of time.
That said, you don't need to make it weird. Order what you're going to eat. If they ask about it, keep it light: "I eat pretty simple—mostly meat and some fruit depending on the season. Makes me feel good."
If they're interested, they'll ask more. If they're not, they'll move on. Either way, you're not launching into a 20-minute monologue about insulin resistance.
And look—if you're deep into carnivore and you're on a date with someone who's vegan, that's probably not going to work long-term anyway. Compatibility matters. Food is a big part of life. It's okay to acknowledge that.
If navigating dating while eating this way is stressing you out—if you're constantly feeling like you have to hide what you're doing or defend it—that's something we can work through in coaching. Because it's not just about the food. It's about confidence, boundaries, and finding people who respect your choices.
Work Dinners & Social Eating
Work dinners are their own special kind of awkward because you can't just opt out. You're there for professional reasons. You need to be social, engaged, and not weird.
The good news is, most people at work dinners are too focused on themselves to care what you're eating.
Order steak. Order salmon. Order a burger without the bun. Whatever aligns with where you are in your seasonal cycle.
If someone comments, laugh it off: "Yeah, I'm keeping it simple tonight." Done.
The key is not making your food choices the main event. Engage in conversation. Be present. Don't interrogate the waiter about seed oils or launch into a lecture about how bread is inflammatory.
Just eat your food and be a normal human.
Now, if you work in an environment where people are constantly commenting on what you eat—where every lunch becomes a referendum on your diet—that's a different issue. That's about workplace culture and boundaries. And again, that's something I help people navigate in coaching, because it's not always straightforward.
Handling Judgment & Concern
The people who love you are going to worry.
Your mom is going to think you're not getting enough vegetables. Your uncle is going to bring up that one study about red meat and heart disease. Your friends are going to ask if you're okay.
This comes from a good place, even if it's annoying.
What works is reassurance without argument. "I'm feeling great, actually. My energy is better than it's been in years." "I appreciate you looking out for me, but I've done a lot of research on this and it's working really well."
Don't try to convince them. Don't argue about saturated fat or the food pyramid. Just reassure them that you're healthy, you're informed, and you're paying attention to how you feel.
If they keep pushing, you can set a boundary: "I know this seems different, but I'm asking you to trust that I know what I'm doing with my own body."
And if that doesn't work—if you've got someone in your life who just won't respect your choices, who keeps undermining you, who makes every interaction about your diet—that's a deeper issue. That's about relationship dynamics, control, and respect.
Navigating pushback from people you love is hard. It's not something you can solve with a meal plan or a macros spreadsheet. It requires strategy, communication skills, and sometimes just having someone in your corner who gets it. I’m here for you!
Conclusion: Social Situations
You're going to encounter friction. That's unavoidable when you eat differently than everyone around you.
But you don't have to make it harder than it needs to be.
Eat what you eat. Be calm about it. Don't evangelize. Don't argue. Set boundaries when necessary.
And if you're constantly feeling stressed, judged, or isolated because of how you eat—if navigating social situations is becoming a major source of anxiety—that's something I can help you work through. I've been there. I've helped dozens of clients navigate these exact situations. Sometimes you just need someone who understands the nuances and can help you figure out how to protect your choices without blowing up your life.
TROUBLESHOOTING (WHEN THINGS DON'T GO AS PLANNED)
No plan survives contact with reality.
You're going to hit obstacles. Something's going to feel off. You're going to wonder if you're doing it wrong.
Here are the most common issues I see—and the basic framework for how to address them.
“I’m constipated on carnivore”
First, check if you're actually constipated or just pooping less frequently. On carnivore, you absorb most of what you eat—there's less waste. Pooping every 2-3 days instead of daily is normal.
But if you're truly constipated—bloated, uncomfortable, straining—here's the quick fix:
Increase fat. You're probably eating too lean. Add fattier cuts, butter, or tallow.
Increase water and electrolytes. Especially magnesium.
Add bone broth. The gelatin helps with digestion.
If it persists beyond a week or two, that's something to troubleshoot more deeply—and that's where coaching comes in, because there could be underlying gut issues, bile production problems, or other factors at play.
“I’m having diarrhea on carnivore”
Diarrhea in the first 1-2 weeks is normal—your gut is adjusting. But if it persists:
Reduce fat temporarily. Your body might not be producing enough bile yet. Eat leaner cuts for a few days.
Add bone broth. Helps heal the gut lining and firm up stools.
Check your electrolytes. Too much magnesium can cause diarrhea.
If it continues beyond 2-3 weeks, there's likely something else going on—SIBO, gut infections, bile insufficiency—and that requires a more personalized approach.
“I’m gaining fat on summer high carb”
If you're eating fruit and carbs in summer and gaining fat instead of staying lean:
You're eating too much fat WITH the carbs. High fat + high carb = fat storage. Keep fat low in summer.
You're not getting enough sun. Carbs need sun exposure for optimal glucose metabolism.
You're not active enough. Summer carbs are meant to fuel high activity. If you're sedentary, your body stores them as fat.
You didn't reset with carnivore first. If your insulin sensitivity is shot, summer carbs won't work until you fix that.
If you're doing all of this and still gaining fat, there's likely a deeper metabolic issue—insulin resistance, hormonal imbalance, chronic stress—that needs individual attention.
“I feel terrible during spring transition”
Transitioning from carnivore to pescatarian/plant foods can feel rough for 1-2 weeks. Your gut microbiome is shifting, you're reintroducing histamines and plant compounds, and your fuel source is changing.
Go slow. Don't reintroduce everything at once.
Keep a food journal. Track what you eat and how you feel.
Give it 2-3 weeks. Your body needs time to adapt.
If you feel terrible beyond that, something's wrong—either you're reintroducing foods your body can't handle, or the transition timing is off for you.
“I’m craving junk food constantly”
Cravings are data. Your body is trying to tell you something.
Craving sugar/carbs? You're either under-eating, over-training, not getting enough sun, or it's time to transition to a different season.
Craving salt? You're depleted in electrolytes.
Craving fat? You're not eating enough fat.
Craving variety? You might be ready to shift phases.
Don't ignore cravings. Figure out what your body is asking for.
“I’ve plateaued after 6 months”
If you've been doing the same thing for 6+ months and stopped seeing progress, it's time to shift phases.
Plateaus are a sign you need variation, not more intensity.
When Troubleshooting isn’t Enough
These are the basic fixes for the most common issues.
But here's the reality: Not every problem has a simple solution.
Some people have complex gut issues—SIBO, dysbiosis, parasites—that require targeted protocols. Some people have hormonal imbalances that need deeper investigation. Some people have metabolic damage from years of dieting that takes months to reverse.
If you're dealing with persistent issues that don't resolve with basic troubleshooting—if you've tried everything and you're still not feeling good—that's where personalized coaching becomes invaluable.
I work one-on-one with people to identify root causes, build custom protocols, and troubleshoot the nuances that no article can cover. Because your body is unique. Your history is unique. And sometimes you just need someone who can look at the full picture and help you figure out what's actually going on.
I don’t mean to make this a sales pitch and hammer the idea of coaching over and over again but I’ve been doing some form of it for 20 years and there’s just something about a helping hand and affirmative direction that makes people flourish. If you’re one of the very few who can figure it all out on your own… well I want to hire you! But if you’re like the rest of us, then you might benefit from some experience-based council.
[LINK TO COACHING PAGE/CONTACT]
In CLosing
But whether you work with me or not, you now have the tools to start living seasonally.
You understand the framework. You know how to adapt it. You know what to watch for.
Now it's just a matter of doing it.
Start with one season. See how you feel. Adjust. Experiment. Listen to your body. Pay attention to what works and what doesn't.
This isn't a diet. It's not a 30-day challenge. It's not a hack.
It's a way of living in alignment with your biology.
And once you experience what that feels like—the energy, the clarity, the resilience, the deep sense that your body is finally working WITH you instead of against you—you won't want to go back.