The Ultimate Cheat Sheet to Understanding the 4 Stages of Your Menstrual Cycle
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Wondering what happens during your menstrual cycle—and how you can work with it, not against it? For something that plays a central role for about 40 years of almost every woman’s life, many women still have very little cycle knowledge.
Here's your easy guide to the 4 main menstrual cycle phases, what your hormones are doing, how they affect your mood, energy, and body, and how to optimize each phase with the right food, fitness, and mindset.
What Is the Menstrual Cycle?
The menstrual cycle is a natural, biological, recurring hormonal rhythm that typically lasts around 28 to 29 days. It’s governed by fluctuations in estrogen, progesterone, testosterone, and other key hormones that influence everything from your energy and mood to your metabolism and fitness performance.
Your cycle length is just as beautiful and just as unique as you are, in that it varies from woman to woman and cycle to cycle. Every day, a variety of hormones communicate in meticulous coordination to help regulate your cycle. Menstruation is the result and the main character of your cycle.
Your behavior is essentially influenced by your hormones, depending on the phase you are in. Understanding each phase helps you optimize your workouts, nutrition, productivity, and self-care throughout the month to ensure you feel savage every single day.
So start cycle syncing and save the heavy workouts for your pre-ovulatory phase, while you enjoy all the carb cravings around ovulation!
Learn about hormonal effects and how to optimize each menstrual cycle phase.
Phase 1: Hello Menstrual
What Happens:
The Menstrual Phase lasts 3 to 7 days during your bleeding. Your estrogen and progesterone hit their lowest point, and your uterus sheds its lining–aka your period begins.
Mind and Mood:
Your brain hemispheres communicate more deeply during this time of your cycle. It’s a great time for journaling and quiet reflection as the left side of your brain (your analytical) and the right side of your brain (feelings) work together.
Energy and Movement:
Your hormone levels are at their lowest, which means your energy is also low. It’s a time to take things at a slower pace and prioritize rest. Keep your workouts restorative, such as a light walk, even if you’re not experiencing any discomfort.
Best Foods to Eat:
Support your hormone production by eating plenty of protein and healthy fats during your bleed. Prioritize iron-rich and mineral-replenishing foods during this phase of your cycle.
Smart Grocery List:
Mackerel, sardines, black beans, sweet potatoes, brown rice, watermelon, figs, spinach, cacao, turmeric, ginger, dark chocolate, and coconut water.
Phase 2: Welcome Follicular
What Happens:
This phase happens 7 to 10 days after your period ends. During the first part of this phase, your hormones are still at their lowest levels. During the later part of the follicular phase, estrogen begins to rise again. And so, the uterine lining thickens as the follicles mature.
Mind and Mood:
Symbolically, this is a phase of new beginnings. Due to a subtle increase in estrogen, your brain is planning out new things with mental clarity and optimism. This is a great time for brainstorming and launching projects.
Energy and Movement:
Metabolism is slower, resting cortisol levels are lower, and energy begins to rise. This is the perfect time to reintroduce cardio or circuit training.
Best Foods to Eat:
Eat vibrant foods to help you feel more energized during this time. Such as fresh, colorful veggies and slow-digesting carbs. Try lean proteins to support your energy and mental focus.
Smart Grocery List:
Eggs, salmon, sweet potatoes, lentils, avocado, kale, broccoli, cauliflower, and brown rice.
Phase 3: Meet Ovulation
What Happens:
The Ovulatory Phase happens in the middle of your cycle and lasts 3 to 4 days. Testosterone surges and then quickly drops back down. The Luteinizing Hormone (LH) enters the scene as estrogen spikes, causing an egg to release. The lining of your uterus starts to get thicker.
Mind and Mood:
The verbal and social areas of your brain are activated and turned on in this phase due to the hormone shifts. This is a good time to plan social events, important meetings, or date nights, as you’re apt to feel more social, verbal, and confident during this phase.
Energy and Movement:
You will have more energy during this phase because testosterone is high. This is a great time for peak physical performance, so you can go hard AF on your workouts.
Best Foods to Eat:
Flush the excess estrogen from your body by eating fiber-rich cruciferous vegetables. It’s important to keep your gut healthy during this phase with antioxidants and hydration, as it will help keep excess hormones moving toward the exit.
Smart Grocery List:
Chicken, lentils, sweet potatoes, cabbage, spinach, kale, blueberries, raspberries, strawberries, and quinoa.
Phase 4: This is Luteal
What Happens:
This phase occurs 10 to 14 days after ovulation and before your period. Progesterone levels start to rise, estrogen levels continue to climb, and the uterine lining continues to thicken. Your metabolism begins to speed up as well. Toward the end of the luteal phase, progesterone, estrogen, and testosterone all reach their peak and then drop, hitting their lowest levels right before your bleed.
Mind and Mood:
Your mind is laser-focused on details, all thanks to the hormone levels during this phase. As your hormone levels decline towards the end of the luteal phase, you will have less energy and will draw your focus inward rather than externally socializing.
Energy and Movement:
Skip intense workouts during this phase. Opt for more gentle movements like slow strength training or walking.
Best Foods to Eat:
Your body will have a natural increase in metabolism, which means you need to take in more calories. Continue to emphasize cruciferous veggies during this phase, and eat a surplus of natural sugars and complex carbs–they help keep those sugar cravings at bay, and help boost neurochemicals such as serotonin and dopamine to keep a stable mood.
Smart Grocery List:
Salmon, turkey, eggs, beef, black beans, chickpeas, avocados, kale, cashews, prunes, and dark chocolate.
Why Syncing with Your Menstrual Cycle Matters
Improve your energy and mood
Make your workouts more effective
Reduce your PMS symptoms
Optimize your nutrition
Feel more in tune with yourself
This Article Has Been Updated.
