Menstrual Cycle 101: Understanding the 4 Phases of Your Cycle

The menstrual cycle is so much more than just your period. It's a dynamic, hormone-driven rhythm that affects your energy, mood, appetite, and even how you respond to exercise. Understanding the four phases of the menstrual cycle can empower you to tune into your body, support your health, and optimize your daily routines.

Let’s break it down phase by phase.

1. Menstrual Phase (Days 1–5)

What’s happening:This phase begins on Day 1 of your period—when bleeding starts. During this time, your uterine lining is shedding because pregnancy hasn’t occurred. Estrogen and progesterone levels are at their lowest.

How you might feel:You may feel tired, crampy, and inward-focused. It’s a time for rest and reflection.

Support your body:

• Focus on restorative movement like walking or gentle yoga

• Nourish with iron-rich foods (leafy greens, red meat, legumes)

• Stay hydrated and prioritize sleep

  
  

2. Follicular Phase (Days 1–13)

What’s happening:This phase overlaps with your period at the start, but continues after bleeding stops. Your body is preparing to release an egg. Estrogen begins to rise, thickening the uterine lining and boosting energy.

How you might feel:You may notice an increase in motivation, mental clarity, and physical energy.

Support your body:

• Experiment with new projects or workouts

• Fuel with protein and fiber for steady energy

• Take advantage of mental sharpness for work or creative tasks

  
  

3. Ovulatory Phase (Around Days 14–16)

What’s happening:A surge in luteinizing hormone (LH) triggers the release of an egg from your ovary. Estrogen peaks, and testosterone also rises briefly.

How you might feel:You’re likely to feel confident, social, and energized. This is your most fertile time.

Support your body:

• Enjoy high-intensity workouts or social events

• Load up on antioxidant-rich foods to support cellular health

• Stay aware of signs of ovulation (e.g., increased cervical fluid, slight temp rise)

  
  

4. Luteal Phase (Days 15–28)

What’s happening:After ovulation, progesterone rises to prepare your body for a possible pregnancy. If fertilization doesn’t happen, hormone levels drop, leading to your next period.

How you might feel:This phase can bring PMS symptoms like mood swings, bloating, or fatigue, especially in the final days.

Support your body:

• Focus on complex carbs and magnesium-rich foods to stabilize mood

• Prioritize self-care and stress management

• Avoid over-scheduling as energy may dip

  
  

Final Thoughts

Your menstrual cycle isn’t a flat line—it’s a monthly rhythm that offers opportunities to tune into your needs. By understanding and working with each phase, you can create a more compassionate, aligned, and productive lifestyle.

Interested in syncing your nutrition and lifestyle with your cycle? Reach out for a personalized consultation or check out our upcoming workshop on cycle tracking and hormonal health.