4 Phases of the Female Hormone Cycle

You’re not crazy. You may not be depressed. You’re just hormonal, and that’s a good thing! 

Female reproductive hormones fluctuate throughout the month and there’s no doubt that this intricate dance has a significant impact on a woman’s wellbeing. Yet for many of us, we remain disconnected from, and even frustrated by our ever-shifting cycles.

I get it. I used to be out of commission for days, afraid to be too far from home because my cycle was so heavy and painful. Although these very physical manifestations didn’t play out until my late 20s, in hindsight I struggled since I got my first period because I simply did not understand the ebb and flow, particularly in relation to my physical and mental health. Right around my cycle every month was about the time I’d give up on my exercise and nutrition goals because I thought I lacked the willpower and discipline to keep going. Little did I know, this slower and more internal phase is actually a superpower.

I believe that by honoring and embracing this natural cycle, women can tap into their inherent wisdom and inner strength of their body, mind, and soul. It can become an opportunity for self-care, self-reflection, and deepening the relationship we have with our bodies. It’s my hope to shed some light on the various phases of womanhood, and how the cyclical nature of life itself lives within our bodies.

What are the different phases of the menstrual cycle?

I was about 28 years old when I learned that my menstrual cycle had 4 phases. I had already been menstruating for about 14 years and had absolutely no idea that my hormones fluctuate so frequently in a one-month period. If you’re today years old finding this out, there is nothing to be ashamed of. It’s not something many of us are taught.

Those 4 phases are menstruation, follicular, ovulation, and luteal. But to make things a little easier, I like to think of them as winter, spring, summer, and fall.

1. Menstruation, aka winter. This is when we bleed, although symptoms often start before menstruating because that’s when both estrogen and progesterone levels dip. A progesterone dip is correlated with a serotonin dip which also means a mood dip. And higher levels of estrogen have been correlated with improved overall mood and symptoms of anxiety and depression. So it makes sense that when both estrogen and progesterone are low during menstruation, so are our mood and energy levels.

With these dips we may also experience food cravings, excess hunger, bloating, irritability, and fatigue. We often find ourselves craving things like chocolate and refined carbohydrates, and these symptoms make complete sense because this is the body’s way of telling us it needs a little boost in energy and mood! (which we get from eating these kind of foods)

Thinking about this from a seasonal perspective, my appetite totally changes and I tend to crave all the comfort food a bit more frequently during the cold winter months, too. So it may be helpful to think of menstruation as a mini-winter. During the cold months of the year, we also tend to go more inwards. The days are shorter, the trees shed their leaves, animals go into hibernation, and nature seems to be still. When I started honoring the fact that my body has its own winter on a monthly basis, I started being able to have a lot more compassion for myself and this dip in energy.

To be clear, I’m not saying take off work, cancel all plans, and stay at home eating chocolate and pizza for a whole week every single month. That’d be a huge privilege to be able to do so. Instead, ask yourself how you can work with this deeper understanding of your body.

Maybe have some natural whole food and fiber-rich sources of carbohydrates on hand, like sweet potatoes or Ezekiel bread. Use cacao to make a chocolatey drink, or melt some dark chocolate and drizzle it over a frozen banana (this is my favorite go-to sweet-treat).

At the gym, you might want to avoid trying to hit a PR on your deadlift while you’re menstruating and enjoy doing a mobility workout instead.

In terms of socializing and work, be aware of how much you’re taking on at this time of the month. Give yourself some space to prioritize self-care, however that looks for you, whether taking a bath, doing a face mask, getting a massage, or simply sitting on the couch watching a little more TV than usual.

This is a time to slow down, go inwards, and connect deeper to creativity and intuition. Use this to your advantage!

2. Follicular phase, aka spring. This is the part of your cycle right after menstruation. Estrogen is on the rise potentially resulting in a calmer mood, increased motivation, and more energy.

Spring is the season where the sunlight grows stronger, temperatures begin to rise, and the days grow longer. Trees blossom and many plants burst into flower. Think of the follicular phase and your own springtime.

Personally, my gym workouts start to pick up pace, I’m willing to take on more tasks at work, and I enjoy socializing a little more during this time of my cycle. It’s a “coming out of my shell” moment.

Since estrogen is on the rise, it’s helpful to eat foods that balance its production. Things like cruciferous vegetables and healthy fats are great for this phase.

3. Ovulation, or sweet, sweet summertime. This is my favorite (as is the summer). The sun is warm and the days are longer, inviting us outside more than usual.

Estrogen and testosterone peak during this phase, also inviting us out, to be bold and bright and proud of who we are. This can lead to an increased sex drive and heightened communication; a “look at me” type of mentality. You might feel extra confident and strong in the gym during this phase, too.

Thinking about it from an evolutionary standpoint, this energy makes complete sense because this is the time of month when a woman is most fertile. Looking and feeling our best, from this perspective, invites potential mates into the picture to reproduce.

The body is intelligent!

Utilize this energy to push yourself during workouts, plan a few dates, meet up with friends, ask for a promotion or raise, and get shit done. This is also a great time to have harder conversations that you may have been avoiding because things are making more sense in your brain and your ability to communicate is on point.

Whatever you’re putting off, this time of month is perfect for tackling.

4. Luteal phase, or autumn. You may still be feeling hyped up in the early luteal phase, after ovulation. As you move deeper into it and closer to menstruation, progesterone starts to take over as estrogen dips. Like I mentioned earlier, an estrogen dip can also lead to a mood and energy dip. This is heightened as progesterone rises because progesterone is also considered to have a calming effect.

Think about the weather starting to get a bit cooler in the fall. Days grow shorter, the hoodies and blankets start to come out as we start to stay in. It’s not a full blown winter yet, but we’re heading in that direction.

A rise in progesterone can also lead to anxiety, irritability, bloating, breast tenderness, and a need to retreat. Feeling these things overwhelmingly and without knowledge of what’s going on hormonally can naturally cause a low and even depressive mood. This is often when women feel those PMS symptoms that they hate so much. But what if instead, we acknowledged what was going on biologically and embraced this phase?

Start to slow down on your workouts. Throw in a few more yoga classes. Walk instead of run, or at least slow down your pace. Add mobility to your routine.

It’s important to eat a variety of complex carbs and protein during this phase to help balance out the cravings and blood sugar. Aim for lean, good quality protein at each meal along with things like sweet potatoes, yams, flax seeds, lentils, chickpeas, nuts and seeds. 

Remember, you aren’t crazy. You’re hormonal.

We are cyclical creatures, and a menstrual cycle is a reminder of our connection to nature, our capacity for creation, and the power that lies within. Rather than fight against it, honor this cyclical dance and embrace the wisdom and strength that it provides.

The monthly cycle is not merely a monthly inconvenience, like we’ve been taught. It’s a powerful force, a direct link to your soul and all of nature itself. I hope more women can find beauty and the very essence of life itself by connecting deeper to their body’s inner wisdom.