Understanding Your Cycle: The 6 Phases of Wellness

Phase 1: Menstruation — Days 1–5 (average)

Duration and physiology

Menstruation marks the first day of the new cycle and typically lasts 3–7 days. When the previous cycle’s corpus luteum stops producing progesterone, the thickened uterine lining (endometrium) that developed in anticipation of a fertilised egg begins to shed. Prostaglandins trigger uterine contractions to expel this tissue, which can cause cramping of varying intensity. Simultaneously, the pituitary gland begins secreting follicle-stimulating hormone (FSH) to recruit a new cohort of follicles for the cycle ahead.

Key hormones

• Estrogen: At its lowest point of the cycle — gradually beginning to rise as follicle development restarts.
• Progesterone: At its lowest, having dropped sharply in the final days of the previous cycle, triggering menstruation.
• FSH: Rising from the pituitary to stimulate new follicle recruitment.
• LH: Low, with no surge yet.

The dramatic drop in both estrogen and progesterone is the direct hormonal trigger for the endometrial shed. [1]

Mood and energy

Energy is typically at its lowest during the early days of menstruation. Fatigue, reduced motivation, and heightened sensitivity to pain are common. Some individuals report a paradoxical sense of relief as hormonal tension from the late luteal phase resolves. Sleep quality can be disrupted by cramping and discomfort. [4]

Nutrition focus

• Iron: Blood loss depletes iron stores. Lean red meat, lentils, spinach, and fortified cereals help maintain haemoglobin levels. Pairing iron-rich foods with vitamin C (e.g., bell peppers, citrus) enhances absorption.
• Magnesium: May reduce cramping severity. Sources include dark chocolate, pumpkin seeds, almonds, and leafy greens.
• Anti-inflammatory foods: Omega-3 rich foods (salmon, walnuts, flaxseed) and turmeric can help moderate prostaglandin-driven inflammation and pain.
• Hydration: Adequate fluid intake reduces bloating and supports circulation.

Activity suggestions

• Gentle movement is generally beneficial — light walking, stretching, and yoga can relieve cramping and improve mood without overtaxing a fatigued system.
• Avoid high-intensity training on the heaviest days if fatigue and pain are significant.
• Rest is productive, not passive — prioritise sleep and recovery.

Phase 2: Early Follicular — Days 6–9 (average)

Duration and physiology

As menstruation ends, the body shifts into active follicle development. FSH continues to stimulate a cohort of follicles within the ovaries; over the next several days, one dominant follicle will emerge and begin producing increasing quantities of estrogen. The endometrium, cleared by the recent shed, begins to proliferate again under the influence of rising estrogen. Energy typically starts to recover during this phase as hormonal levels climb from their nadir.

Key hormones

• Estrogen: Gradually rising as the dominant follicle grows. Still relatively low compared to mid-cycle, but clearly ascending.
• Progesterone: Remains very low — the corpus luteum from the previous cycle has fully regressed.
• FSH: Elevated, driving follicle selection and growth.
• LH: Low baseline — the pre-ovulatory surge has not yet begun.

Mood and energy

Rising estrogen has a broadly uplifting effect on mood and motivation. Many people notice improved mental clarity, sociability, and optimism during the early follicular phase. Sleep quality often improves compared to the late luteal phase. Creativity and verbal fluency may be enhanced as estrogen facilitates dopamine and serotonin activity. [5]

Nutrition focus

• Protein: Adequate dietary protein supports the cellular rebuilding of the endometrium. Eggs, Greek yoghurt, legumes, and lean poultry are good sources.
• Complex carbohydrates: Oats, quinoa, sweet potato, and wholegrains provide sustained energy and support serotonin production.
• Fermented foods: Kefir, kimchi, and yoghurt support gut microbiome health, which in turn influences estrogen metabolism.

Activity suggestions

• Energy is rebounding — a good time to re-engage with moderate aerobic exercise such as cycling, swimming, or brisk walking.
• Strength training responses improve as estrogen rises, making this a productive period for building muscle.
• Social exercise (group classes, team sports) may feel more appealing as mood and sociability improve. [6]

Phase 3: Late Follicular / Pre-Ovulation — Days 10–13 (average)

Duration and physiology

The dominant follicle continues to grow rapidly, secreting increasing amounts of estrogen. By the end of this phase, estrogen reaches its peak for the entire cycle — a surge that is detected by the pituitary and triggers the release of a brief, dramatic surge of luteinising hormone (LH). The endometrium has thickened considerably, and cervical mucus changes to a clear, stretchy consistency that facilitates sperm transport. The body is preparing for imminent ovulation.

Key hormones

• Estrogen: Peaks — the highest point in the entire cycle just before ovulation.
• FSH: A secondary, smaller peak accompanies the estrogen peak, contributing to the ovulatory trigger.
• LH: Building toward its surge. The LH surge itself begins in the late follicular phase and peaks just before ovulation. [1]
• Progesterone: Still very low — the corpus luteum has not yet formed.

Mood and energy

Peak estrogen is associated with heightened confidence, assertiveness, verbal fluency, and outward energy. Many people report feeling their most social and physically capable during this window. Pain tolerance is often higher. This phase is frequently cited as the subjective high point of the cycle for mood and self-perception. [5]

Nutrition focus

• Antioxidant-rich foods: Berries, leafy greens, and colourful vegetables support follicular health and help manage the oxidative environment around the growing follicle.
• Zinc: Supports LH production and follicular maturation. Sources include pumpkin seeds, beef, chickpeas, and cashews.
• B vitamins: Folate (leafy greens, lentils) and B6 (bananas, tuna, poultry) support hormonal metabolism and neurotransmitter synthesis.

Activity suggestions

• Peak physical performance potential: high-intensity interval training (HIIT), strength records, or competitive events align well with the pre-ovulatory hormonal environment.
• Coordination and reaction time may be enhanced.
• Be mindful that ligament laxity increases around ovulation due to estrogen’s effect on connective tissue — warm up thoroughly and avoid reckless loading. [6]

Phase 4: Ovulation — Day 14 (average, 1–2 day window)

Duration and physiology

Ovulation is a brief, pivotal event: the dominant follicle ruptures in response to the LH surge and releases a mature egg (oocyte) into the fallopian tube, where it is viable for approximately 12–24 hours. The follicle wall collapses and rapidly transforms into the corpus luteum, a temporary endocrine structure that will produce progesterone for the remainder of the cycle. Some individuals experience mild one-sided pelvic pain called mittelschmerz (middle pain) at ovulation. [1]

Key hormones

• LH: The LH surge is the defining hormonal event of ovulation — a dramatic spike that peaks roughly 10–12 hours before egg release.
• Estrogen: Drops sharply immediately after its pre-ovulatory peak, then stabilises.
• FSH: A secondary surge accompanies the LH peak.
• Progesterone: Begins to rise as the corpus luteum forms — still low at the moment of ovulation but climbing rapidly.

Mood and energy

Outward energy, libido, and social confidence often peak around ovulation. The sharp estrogen drop immediately post-ovulation can occasionally cause a brief, transient dip in mood in sensitive individuals. For most, ovulation represents a high-energy, high-connection point in the cycle. Heightened communication desire and empathy are commonly reported. [5]

Nutrition focus

• Light, anti-inflammatory meals: Support the transition from the follicular to the luteal phase. Salmon, avocado, olive oil, and abundant vegetables are ideal.
• Fibre: Helps regulate estrogen excretion via the gut, preventing excess recirculation as progesterone begins to rise.
• Hydration: Continued emphasis on fluids supports the hormonal environment.

Activity suggestions

• High-energy output is well-supported hormonally — a natural moment for peak effort in training or sport.
• As above: ligament laxity is at its maximum around ovulation. Prioritise careful warm-up and technique over maximum load.
• Social and collaborative activities tend to feel rewarding during this window.

Phase 5: Early Luteal — Days 15–20 (average)

Duration and physiology

Following ovulation, the corpus luteum secretes increasing amounts of progesterone alongside moderate estrogen. Progesterone causes the endometrium to become secretory — producing nutrients in anticipation of a fertilised egg implanting. Basal body temperature rises by approximately 0.2–0.5°C (the thermogenic effect of progesterone), a change measurable with a sensitive oral or vaginal thermometer and used as a fertility awareness marker. If no fertilisation occurs, the corpus luteum will begin to degrade near the end of this phase. [2]

Key hormones

• Progesterone: Rising strongly — the primary hormone of the luteal phase, secreted by the corpus luteum. Peaks around day 21–22.
• Estrogen: A secondary, smaller peak occurs around day 21 alongside the progesterone peak.
• FSH and LH: Both suppressed by the elevated steroid hormones, preventing the recruitment of new follicles during the luteal phase.

Mood and energy

Progesterone has calming, mildly sedating properties, often described as a settling of the nervous system after the high energy of the pre-ovulatory phase. Focus and organisation can feel easier; social drive may be somewhat reduced. Sleep latency can improve initially. Basal metabolic rate increases slightly under progesterone, raising caloric demand by roughly 100–300 kcal per day in some individuals. [4]

Nutrition focus

• Magnesium: Progesterone supports magnesium uptake; ensuring adequate dietary magnesium (nuts, seeds, dark chocolate, wholegrains) may moderate later PMS symptoms. [3]
• Vitamin B6: Supports progesterone production and serotonin synthesis. Poultry, fish, potatoes, and bananas are good sources.
• Moderate increase in caloric intake: Satisfying genuine increased hunger with nutrient-dense whole foods is healthier than restriction, which can worsen luteal phase symptoms.
• Calcium-rich foods: Dairy, fortified plant milks, and leafy greens — calcium intake during the luteal phase is associated with reduced PMS severity in several clinical trials.

Activity suggestions

• Steady-state endurance exercise (running, cycling, swimming) tends to feel comfortable during the early luteal phase.
• Strength gains from the follicular phase can be consolidated through moderate training volume.
• Higher body temperature means thermoregulation during exercise is harder — stay well-hydrated and avoid overheating. [6]

Phase 6: Late Luteal / Premenstrual — Days 21–28 (average)

Duration and physiology

Without fertilisation, the corpus luteum begins to degrade around day 22–24. Progesterone and estrogen both fall sharply and progressively. This rapid hormonal withdrawal is the primary biological driver of premenstrual syndrome (PMS) symptoms in susceptible individuals. The endometrium, deprived of progesterone support, begins to destabilise. Prostaglandins increase in anticipation of the coming shed. By day 28 (in a textbook cycle), progesterone has dropped to near-zero and menstruation begins, restarting the cycle. [3]

Key hormones

• Progesterone: Falling sharply from its mid-luteal peak. The rate of decline, not just the absolute level, appears critical for symptom severity.
• Estrogen: Also falling, with a secondary drop mirroring the progesterone decline.
• FSH: Beginning to rise again in the final days of the cycle as the suppressive influence of the corpus luteum wanes — signalling the start of the next follicular recruitment.

Mood and energy

The late luteal phase is associated with the highest incidence of mood symptoms across the cycle. Irritability, anxiety, low mood, emotional sensitivity, and difficulty concentrating are the hallmark PMS experiences, driven by the interaction between falling progesterone and serotonin signalling pathways. Energy decreases, sleep disruption (early waking, vivid dreams) is common, and food cravings — particularly for carbohydrate-dense foods — intensify as the body attempts to modulate falling serotonin. [3] [4] [5]

Nutrition focus

• Complex carbohydrates: Oats, wholegrains, legumes, and root vegetables help sustain serotonin production and moderate blood sugar swings that can worsen mood instability.
• Limit caffeine and alcohol: Both can exacerbate anxiety, disrupt sleep, and worsen fluid retention during this phase.
• Sodium reduction: Reducing processed and salty foods can limit water retention and bloating.
• Dark chocolate in moderation: Provides magnesium and may support mood; a small amount satisfies cravings without a blood sugar spike.
• Tryptophan-rich foods: Turkey, eggs, pumpkin seeds, and cheese — tryptophan is the precursor to serotonin and may help moderate mood dips.

Activity suggestions

• Gentle movement remains beneficial — even a short daily walk can significantly improve mood and reduce PMS symptom severity.
• Yoga and stretching address physical tension and cramping sensations that often begin in the late luteal phase.
• Reduce expectation for peak performance — this is a recovery and restoration phase, not a performance phase. [6]
• Prioritise sleep hygiene: a consistent bedtime, a cool room, and limiting screen exposure in the evening counteract progesterone-withdrawal sleep disruption.