Menstrual Cycle Phases Explained: What Happens in Your Follicular, Ovulation, Luteal & Menstrual Phases
Understanding the 4 phases of the menstrual cycle is one of the most powerful things you can do for your hormone health, energy, mood, metabolism, workouts, and overall well-being. Your cycle isn’t just about your period, it’s a repeating hormonal rhythm that affects everything from stress resilience to skin health to how social or introverted you feel.
The more you understand what’s happening in each phase, the more you can work with your body instead of against it, which means fewer frustrating symptoms, more balance, and a lot more self-trust.
Let’s break down what actually happens in each menstrual cycle stage, what’s normal, what’s not, and how to support your body throughout the month.
What Are The 4 Phases of the Menstrual Cycle?
There are four distinct menstrual cycle stages:
Menstrual Phase – when your period occurs
Follicular Phase – the “reset + rebuild” phase before ovulation
Ovulation Phase – when the egg is released
Luteal Phase – the hormone-rich phase leading into your next period
Each phase is driven by shifting levels of estrogen, progesterone, FSH, LH, and other hormones that influence the brain-ovary connection (the HPO axis).
Here’s a quick visual before we dive deeper:
| Phase | Main Hormones | What the Body Is Doing | How You Might Feel |
|---|---|---|---|
| Menstrual | Low estrogen + progesterone | Shedding uterine lining | Low energy, inward, slower metabolism |
| Follicular | Rising estrogen + FSH | Follicles mature, uterine lining rebuilds | More social, higher energy, better workouts |
| Ovulation | LH surge + peak estrogen | Egg released | Confident, magnetic, higher libido |
| Luteal | Progesterone rises, estrogen dips then rises again | Uterus prepares for pregnancy | Calmer or PMS depending on balance |
Why It's Important to Understand The 4 Phases Of Your Cycle
Understanding the four phases of your menstrual cycle can help you:
Monitor Your Health: Recognize any irregularities or potential health issues early on.
Plan Pregnancy: Identify the fertile window for those trying to conceive.
Manage Symptoms: Alleviate common menstrual symptoms such as PMS, cramps, and mood swings.
Optimize Well-being: Adjust lifestyle, diet, and exercise routines to support your body’s needs during each phase.
Follicular Phase (Days 1–14 on average)
The follicular phase is the first 14 days on average of your cycle and overlaps with menstruation, and continues up until ovulation.
What’s Happening during follicular
FSH (follicle-stimulating hormone) tells the ovaries to mature follicles, one of which will eventually release an egg². Estrogen begins rising steadily, thickening the uterine lining again.
How You May Feel
Rising energy + motivation
Increased creativity and planning ability
Better tolerance for harder workouts
Improved insulin sensitivity
How to Support This Phase
Lean proteins + omega-3s to support follicle development
Higher intensity workouts if you enjoy them (HIIT, heavier strength training, running, spin, etc )
Social time, new projects, career momentum — your brain is more verbal + outgoing here³
Ovulation Phase
Ovulation is the peak fertility window when estrogen is at its highest and LH (luteinizing hormone) triggers the egg release.
What’s Happening
Cervical mucus becomes clear and stretchy (“egg white” texture)
Body temperature rises after ovulation, not before
Libido, mood, and confidence tend to increase⁴
Signs You're Ovulating
One-sided ovary twinges
Peak cervical mucus
More energy + social drive
Subtle appetite decrease
How to Support This Phase
Hydrating + antioxidant-rich foods for ovulation phase are key (berries, citrus, greens)
Strength + cardio workouts feel easier here
Prioritize protein + complex carbs
Ovulation is actually the main event of the menstrual cycle rather than your period.
Luteal Phase
The luteal phase spans from ovulation to the start of menstruation, lasting about 14 days. Key processes during this phase include:
What’s Happening
Corpus Luteum Formation: After releasing the egg, the empty follicle transforms into the corpus luteum, which produces progesterone.
Progesterone Production: Progesterone thickens the uterine lining, creating a nourishing environment for a potential embryo.
Potential Implantation: If fertilization occurs, the embryo implants into the uterine lining. If not, the corpus luteum breaks down, leading to a drop in progesterone and the onset of menstruation.
Healthy Luteal Phase Symptoms
Slightly warmer body temperature
More desire for routine, grounding & slowing down
Bigger appetite (metabolism increases slightly)
Lower social energy
PMS Is Not Required
Bloating, mood swings, cramps, cravings, and irritability are actually signs of hormone imbalance, not something you just “have to live with.”
Most PMS is linked to:
Low progesterone
Estrogen dominance
Blood sugar spikes/crashes
Supporting the Luteal Phase:
Nutrition: Focus on magnesium-rich foods like nuts and seeds to alleviate PMS symptoms.
Exercise: Swap intense workouts for strength, Pilates, yoga
Self-care: Practice mindfulness and stress management techniques to support emotional well-being.
Prioritize sleep, progesterone is your “rest hormone” so rest is even more needed during this phase as progesterone rises
Menstruation Phase
The menstruation phase marks the start of a new cycle, lasting 3-7 days. It involves:
What’s Happening Hormone-Wise
Both estrogen and progesterone are at their lowest point, causing the uterine lining to shed¹. The body is also clearing inflammatory prostaglandins, which is why cramps can occur.
Shedding the Uterine Lining: The drop in progesterone and estrogen levels triggers the shedding of the uterine lining, resulting in menstrual bleeding.
Hormonal Reset: Hormone levels are at their lowest, allowing the body to reset and prepare for the next cycle.
Common Symptoms (Normal)
Fatigue or lower energy
Mild cramping
Lower appetite
Desire for solitude or calm
What’s Not Normal
Needing to change pads/tampons every 1–2 hours
Bleeding longer than 7 days
Debilitating pain, cramps or nausea
Dizziness or passing out
These are signs to explore deeper root causes (like high estrogen, low progesterone, fibroids, or inflammation).
Supporting the Menstruation Phase:
Nutrition: Consume iron-rich foods like spinach and lean meats to replenish lost nutrients.
Exercise: Opt for gentle exercises like stretching, walking and light yoga to alleviate cramps.
Self-care: Prioritize rest and relaxation to support the body's natural detoxification process.
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How To Support Your Menstrual Cycle Phases
Supporting your menstrual cycle involves making lifestyle adjustments to align with the hormonal changes in each phase. Here are some general tips:
Balanced Diet: Eat a variety of whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. Stay hydrated and limit processed foods, caffeine, and alcohol.
Regular Exercise: Adjust your exercise routine to match your energy levels and needs during each phase. Incorporate a mix of cardio, strength training, and flexibility exercises.
Stress Management: Practice stress-reducing activities such as yoga, meditation, deep breathing exercises, and spending time in nature.
Adequate Sleep: Aim for 7-9 hours of quality sleep each night to support hormone regulation and overall health.
Track Your Cycle: Use a menstrual cycle tracking app or calendar to monitor your cycle, identify patterns, and anticipate changes.
By recognizing the unique needs of each phase, you can make informed decisions about your diet, exercise, and self-care routines to optimize your hormonal balance, get rid of frustrating symptoms and enhance your quality of life.
If you have questions about your menstrual cycle and how best to support your phases, contact me today to get more information on working together or check out my hormone health coaching programs.