BLEED — RESTORE & REPLENISH

Why now

You’re losing iron and fluids; prostaglandins can drive cramps. Prioritise heme-iron, magnesium, steady carbs, warmth.

Targets (per meal)

• Protein 25–35 g (beef/lamb/fish/eggs).

• Slow carbs 1–2 cupped-hands (kumara, pumpkin, rice, oats).

• Iron boosters + vitamin C in the same meal (citrus, capsicum, tomatoes).

• Hydration: 2–3 L/day + pinch of salt or electrolyte.

Best foods

• Beef/lamb; chicken liver pâté (1–2 Tbsp), mussels, sardines.

• Bone broth; congee; pumpkin/sweet potato; beets.

• Spinach/seaweed; black sesame; dates/prunes.

• Ginger, turmeric, cinnamon; cacao; pumpkin seeds.

Fast plates

• Beef & kumara stew + spinach folded in + lemon squeeze.

• Congee with shredded chicken, ginger, spring onion, sesame oil.

• Sardines on sourdough with tomato, olive oil, capers.

• Golden milk (milk of choice + turmeric, ginger, cinnamon, honey) + 2 boiled eggs.

Snack ideas (5-min)

• 6–8 prunes + pumpkin seeds.

• Yogurt + cacao + tahini swirl + honey.

• Broth mug + buttered toast + sauerkraut forkful.

If cramps/heavy

• More magnesium (greens, cacao, pumpkin seeds).

• Reduce alcohol and ultra-processed salt bombs.