For years, Rocsi Chereches was told debilitating period pain was “normal.” It wasn’t. Now, as a menstrual cycle nutritionist, she helps women decode their symptoms through gut health, hormone literacy, and sustainable food foundations.

 

Name: Rocsi Chereches

Pronouns: she/her

Day job: Menstrual Cycle Nutritionist and Founder of heralignedhub

Location:  Lisbon/London

Describe your work in one sentence.

I help women understand their menstrual cycles and reduce period pain using nutrition that supports gut health, hormones, and inflammation.

 

What pulled you into menstrual cycle nutrition?

I became a menstrual cycle nutritionist after more than a decade of being told debilitating period pain was normal and that hormonal birth control was the only solution. After years of emergency room visits, worsening gut and mental health, and repeated medical dismissals, I was eventually diagnosed with an autoimmune condition and primary dysmenorrhoea, still without answers addressing the root cause. I took my health into my own hands by studying hormones, nutrition, and the gut–cycle connection, and applying this knowledge in practice.

Today, I have supported nearly 200 women in reducing period pain, easing PMS and PCOS symptoms, and restoring trust in their bodies. My work exists to challenge outdated narratives in women’s health and show that informed, nutrition-led support can be a powerful path to relief, regulation, and long-term wellbeing.

 

What’s the biggest myth about “healthy” periods?

That having a very short (one to three days) or very light period is “great,” when in fact it can be a sign of low oestrogen.

 

When someone loses their period, what’s usually underneath it?

It depends. Common causes of period loss include training too intensely without proper nourishment, not eating enough healthy fats, which are the building blocks of our hormones, and chronic stress, which can delay ovulation. In other cases, it may be hormone-related, such as PCOS or hypothalamic amenorrhoea.

 

How connected are gut health and the cycle?

Gut health and the menstrual cycle are deeply interconnected. Our monthly cycle requires key micronutrients such as ferritin, selenium, iron, and magnesium to support the production of LH (luteinising hormone) and FSH (follicle-stimulating hormone), which initiate the cycle, support follicle and egg development, and enable the growth and thickening of the uterine lining.

Additionally, the estrobolome, a collection of gut bacteria responsible for eliminating excess oestrogen, cannot function properly if the gut is not healthy. Without a healthy gut, it’s very difficult to have a healthy period.

When is PMS more than “normal”?

Over 90% of women experience PMS at varying intensities. My advice is that if you want to break up with your partner every month, your mood tanks for a few days to two weeks, and you cannot stop the cravings, then that needs investigating. Interestingly, cravings and mood-related symptoms are tightly linked to your gut.

 

For PCOS or irregular cycles, what aren’t women told early enough?

An ultrasound alone is not a valid PCOS diagnosis. When a practitioner tests a woman for PCOS, she should advocate for androgen testing in addition to an ultrasound to confirm the diagnosis. Ideally, cycle tracking can also show that she is not ovulating regularly, which, alongside those other tests, can indicate PCOS.

 

What does cycle-aligned eating look like in real life?

A whole-food diet rich in micronutrients, with plenty of ferments for gut health. Ideally, 80% home-cooked meals where possible, and consistent eating patterns, such as eating breakfast within one hour of waking and keeping lunch and dinner at roughly the same time each day.

 

Do nutrition needs shift across the four phases?

No, I don’t believe there’s a need to completely change your nutrition every other week. From a practical perspective, that approach is often stressful and unsustainable. Scientifically, the body also cannot adapt that quickly. Consistent nutrient intake throughout the month is far more effective for absorption and long-term benefit. I suggest protecting your mental health and focusing on building sustainable, balanced meals that are easy to prep, so you’re not spending hours in the kitchen every day.

 

What’s one small food change that can improve periods?

Introducing fermented foods. Our menstrual cycle is heavily fuelled by micronutrients such as zinc, selenium, magnesium and calcium, and the best way to enhance absorption is to support gut health. A simple step is adding sauerkraut or kimchi to your diet daily; even a spoonful goes a long way. Gut bugs are responsible for breaking down and absorbing nutrients. That’s what we need to take care of first for better cycles.

 

How does under-fuelling show up before a period disappears?

Under-fuelling often shows up subtly at first. Cycles may become more irregular over one to two months, PMS may last longer, for example, increasing from one or two days to one or two weeks, and energy levels often drop, especially in the morning but also throughout the day.

 

How does stress disrupt ovulation and regularity?

Stress is the number one cause of delayed ovulation in the absence of a menstrual cycle–related condition. When the body perceives its environment as unsafe due to chronic or intense stress, it deprioritises reproduction and suppresses ovulation.

Our bodies are intelligent. Under ongoing stress, energy is redirected from reproductive functions to systems that support immediate survival.

 

Are elimination diets helpful or harmful for hormones?

When it comes to removing inflammatory foods, I see clear short-term benefits. Strategic elimination can give the body space to recover from factors that disrupt the menstrual cycle and contribute to pain or inflammation.

However, eliminating entire food groups or following restrictive protocols like a low-FODMAP diet can become problematic if they’re not paired with a structured reintroduction phase. Without this, we risk unnecessary long-term restriction and increased food sensitivity.

For example, while gluten can be difficult to digest for some people, prolonged avoidance without reintroduction can actually increase sensitivity rather than resolve it. Elimination diets should be used as a temporary tool, not a permanent solution, ideally under professional guidance to support hormone health and overall well-being.

When should someone stop DIY-ing and get support?

If you find yourself thinking, “I can’t see myself doing this long term,” that’s often a sign you’re following a trend rather than supporting how your body is designed to function. Sustainable menstrual health should feel adaptable and livable, not restrictive or exhausting.

That’s usually the point to seek professional support, moving away from short-term fixes and toward an approach that works with your body.

 

How has cycle nutrition changed your relationship with your body?

Learning about the learning cycle in nutrition completely shifted my relationship with my body from frustration and distrust to collaboration. For years, I viewed my symptoms as something to push through or suppress. Understanding how nutrition, gut health, hormones, and inflammation interact across the menstrual cycle gave me a framework to see those symptoms as information rather than failure.

Instead of constantly trying to “fix” my body, I learned how to support it consistently. That shift brought relief and rebuilt trust. My cycle became something I could work with, not fear, override, or control. Today, that relationship guides how I support other women, not toward perfection, but toward steadiness, regulation, and respect for what their bodies are communicating.

 

What does cycle care look like in a busy week?

On busy weeks, when I’m juggling client sessions, events, podcast travel, and supporting my team, cycle care looks less like adding more rituals and more like protecting the basics. I prioritise consistent meals, even when travelling, and make sure each one includes enough protein, carbohydrates, and healthy fats to keep my energy and hormones stable.

I’m intentional with my schedule. I batch mentally demanding work, avoid stacking late nights where possible, and build in recovery, even if that’s just a quiet walk, an earlier bedtime, or saying no to one extra commitment. Most importantly, I don’t aim for perfection. Cycle care, especially in demanding weeks, is about reducing strain rather than optimising everything.

 

If someone feels disconnected from their cycle, where do they start?

I always suggest starting with cycle tracking, as it’s the foundation of body literacy. Knowing where you are in your cycle can instantly add context to things like, “Why do I have such a strong headache today?” “Why does my partner’s breathing suddenly annoy me?”, or “Why can’t I think straight?”

What often feels like random, day-to-day frustration starts to make sense when you see it through the lens of your cycle. It becomes a cue for how to better support your body. A simple place to begin is tracking basal body temperature. If you don’t know your exact cycle day, start with day one on the first day of your next period and continue from there. Consistency matters more than perfection.

 

What do you wish every woman knew about her cycle?

Her gut health influences her menstrual cycle more than almost anything else. From period pain and PMS to endometriosis, PCOS, irregular cycles, and recurrent infections, the gut plays a central role in how symptoms show up and how intense they feel.

The gut supports hormone metabolism, nutrient absorption, inflammation regulation, and mood, all of which directly affect the cycle. When gut health is compromised, cycles often become more painful, unpredictable, and harder to regulate. When it’s supported, many symptoms begin to soften.

Understanding this connection is empowering because it shifts the focus away from “what’s wrong with my hormones?” toward something tangible and modifiable. Supporting the gut provides women with a practical entry point to cycle health.

 

Why are periods still taboo?

For a long time, women’s bodies were treated as an afterthought in medicine and research. Until relatively recently, women were excluded from clinical trials, which meant our cycles were seen as inconvenient, messy, or too complex rather than worthy of understanding.

Much of society has also been designed around male physiology as the default. A cyclical body doesn’t fit neatly into systems built for consistency and linear output, so periods became something to hide, silence, or “manage” rather than discuss openly. That legacy still lingers. When something isn’t studied, named, or talked about, it becomes taboo.

Normalising conversations about periods is about finally giving women’s biology the attention, language, and respect it has always deserved.

 

If you had every woman’s attention for one minute, what would you say?

If women understood how deeply the gut and menstrual cycle are connected, so much confusion would disappear. The gut influences hormone balance, inflammation, mood, and nutrient availability, all key drivers of period pain, PMS, PCOS symptoms, and irregular cycles.

 

MY CYCLE

• My period in 3 words: Empowering, informative, vital 
• Period self-care toolkit: Proper nourishment and rest
• Most underrated period self-care ritual: Boundaries for nervous system support.
• Contraception of choice: Fertility Awareness Method (bonus: it brings high-level body literacy)
• On day 1, you’ll find me: Taking a walk to stimulate blood flow and soaking in a magnesium salt bath afterwards.