The Four Phases of Your Cycle

Your no-BS roadmap to what’s really happening each month — and how to work with it, not fight it.

Author

Team Eluna
June 23, 2025

Ever wondered why some days you feel like a boss — and other days you’d ghost your own mom?
Spoiler: it’s not because you’re moody, weak, or “too much.” It’s your hormones, doing exactly what nature intended — and no one bothered to teach you how to ride the wave.

Your period is only one scene in a four-act hormonal blockbuster happening every month, like clockwork.
Here’s your cheat sheet to each phase — so you can stop guessing and start syncing.

Phase 1: Menstrual — AKA Bleed & Binge

What’s happening:
Your hormone levels (estrogen and progesterone) hit rock bottom. Your uterus sheds its lining. Your body’s spending energy on healing — not hustling.

How you feel:
Tired, crampy, sensitive. You crave warmth, carbs, and comfort — not spin class and deadlines.

How to work with it:

  • Prioritize sleep.

  • Eat iron-rich foods: leafy greens, lentils, lean meats.

  • Try herbal teas (ginger, chamomile) for cramps.

  • Swap HIIT for slow yoga, a heating pad, or your favorite show.

Bonus Tip:
Use this time to reflect — journal, plan the month gently, and say no more often.

Phase 2: Follicular — AKA Main Character Energy

What’s happening:
Your brain and body get a natural boost. Estrogen rises, prepping an egg for release. You feel sharper, more social, and braver.

How you feel:
Creative, motivated, confident. You might feel like tidying your room, starting a side hustle, or texting your ex “hope you’re well” (please don’t).

How to work with it:

  • Tackle big tasks, pitches, brainstorming.

  • Try new recipes or new workout classes.

  • Strength training feels amazing now — push heavier weights if you like.

  • Socialize more — your words flow easily.

Bonus Tip:
If you want to try intermittent fasting or a new diet tweak, your body tolerates it better here.

Phase 3: Ovulatory — AKA Certified Charmer

What’s happening:
Estrogen peaks, luteinizing hormone spikes — boom, an egg is released. You’re at peak fertility, but also peak magnetism.

How you feel:
Energetic, flirty, outgoing. Skin clearer, voice slightly higher, pheromones poppin’. Mother Nature wants you to mate — even if you’d rather binge Netflix alone.

How to work with it:

  • Schedule social events, dates, important meetings.

  • Great time for high-intensity workouts: circuits, HIIT, spin.

  • Communicate big ideas — your charm is magnetic.

  • If you want a baby, now’s your moment. If you don’t — double up on protection.

Bonus Tip:
Hydrate well — cervical fluid increases, so more water keeps everything comfy.

Phase 4: Luteal — AKA Everything Annoys You

What’s happening:
If no egg meets sperm, progesterone rises to keep your uterus cozy just in case — then drops off. This drop brings PMS symptoms.

How you feel:
More sensitive, lower energy, hungrier. Small things feel huge. Bloating, breast tenderness, cravings. It’s your body prepping for menstruation again.

How to work with it:

  • Switch to lower-impact exercise: walks, Pilates, light weights.

  • Eat plenty of protein and complex carbs to fight cravings.

  • Plan more downtime: bubble baths, early nights.

  • Check in with your mood — journaling helps.

Bonus Tip:
If PMS feels unmanageable, track it. Extreme symptoms could be PMDD — which deserves real medical care.

Cycle FAQs

Q: How long is each phase?

  • Menstrual: ~3–7 days

  • Follicular: from end of bleeding until ovulation (~7–10 days)

  • Ovulatory: ~3–5 days

  • Luteal: ~10–14 days

Q: Is it normal to feel so different week to week?
Yes. Hormonal fluctuation is normal — you’re not inconsistent; you’re cyclical. That’s power.

Why Bother Knowing This?

Because your cycle affects everything: energy, sleep, workouts, sex drive, even cravings.
Knowing your phases means you can plan life with your body — not against it.

Want a Tracker That Respects You?

Eluna exists because we’re over creepy apps selling your cycle data to ad networks. We’re building a privacy-first, science-backed, beautiful cycle guide that works for you — not for them.

#OwnYourCycle
#ElunaLife

Tags: #CycleHealth | #MenstrualPhases | #WellnessTips