Understanding the Four Phases of Your Cycle
Why syncing with your hormones can change the way you live, work, and feel.
For many of us, our relationship with our cycle begins and ends with one question: “When is my next period?” But there’s so much more happening beneath the surface.
Your menstrual cycle isn’t just about menstruation. It’s a full hormonal rhythm, with four distinct phases that affect everything from your energy and mood to your focus, cravings, and social needs. When you understand what’s happening in each phase, you can begin to work with your body—not against it.
This is where clarity begins.
1. Menstrual Phase: The Reset
Days 1–5 (starting on the first day of your period)
This phase begins with bleeding. Estrogen and progesterone are at their lowest, which is why you might feel more tired or withdrawn. Your body is shedding the uterine lining and beginning a new cycle.
How you might feel:
Low energy or introspective
More sensitive or in need of space
A desire to slow down
How to support yourself:
Prioritise rest and recovery
Opt for gentle movement like walking or stretching
Reflect, journal, and clear space—mentally and physically
This is your natural time to reset and turn inward.
2. Follicular Phase: The Rise
Days 6–13 (after your period ends)
Estrogen begins to rise, preparing your body for ovulation. This phase is often experienced as a natural upswing—physically and mentally.
How you might feel:
Increased energy and motivation
More optimistic, focused, and creative
A desire to be social or start new things
How to support yourself:
Tackle new projects or goals
Try more energising workouts
Focus on fresh, light meals that fuel your rising energy
This is the time to initiate, explore, and build momentum.
3. Ovulatory Phase: The Peak
Days 14–16 (mid-cycle, around ovulation)
Estrogen peaks and testosterone rises slightly. This is the most outward-facing phase—your body is biologically primed for connection, communication, and vitality.
How you might feel:
Confident and social
Clear-headed and articulate
High energy and outward-focused
How to support yourself:
Schedule presentations, meetings, or social events
Try high-intensity workouts or group classes
Lean into communication, collaboration, and visibility
You may feel most "yourself" during this time—use it to your advantage.
4. Luteal Phase: The Transition
Days 17–28 (post-ovulation until your next period)
Progesterone rises after ovulation and then drops just before your period. This is your body’s preparation phase—often experienced as a shift inward.
How you might feel:
More sensitive or reactive
Reduced focus or stamina
A desire to withdraw or nest
How to support yourself:
Plan high-focus tasks early in this phase
Incorporate grounding foods and stable routines
Support emotional wellbeing with rest, magnesium, and reduced stimulation
This is a good time to slow down, honour your boundaries, and reflect.
What It Means to Live in Sync
Your cycle isn’t random. It’s intelligent—and once you understand its rhythm, you can start to align your energy, decisions, and self-care with what your body actually needs.
This isn’t about restriction or rigid scheduling.
It’s about clarity.
It’s about giving yourself permission to shift.
It’s about building a relationship with your body that’s rooted in trust.
When you work with your cycle, you give yourself the tools to feel better—not just some of the time, but all of the time.