How to Read your Cycle - Part 1
Optimal cycle stats + what’s really going on in each phase
Cycle Overview
Your menstrual cycle is far more than just a monthly bleed. It is a dynamic hormonal rhythm that shapes your energy, mood, cognition, metabolism, skin and overall health — every single day of the month.
A healthy cycle runs anywhere from 21 to 35 days and is divided into four distinct phases, each governed by a different hormonal environment and each asking something different of your body.
The four phases are:
Menstrual - Days 1-5
Follicular - Days 6 - 13
Ovulatory - Days 14 - 16
Luteal - Days 17 - 28
Your period is not an inconvenience. It is a monthly report on your hormonal health — and learning to read it is one of the most powerful things you can do for your wellbeing.
Phase 1 - Bleed (Days 1-5)
What’s going on hormonally?
Oestrogen and progesterone are at their lowest, triggering the uterine lining to shed. FSH (follicle stimulating hormone) begins to rise quietly in the background to start recruiting the follicles needed for the next cycle.
What’s going on physically?
The uterus is contracting to expel the lining. Energy resources are being directed inward. This is the most physically demanding phase of the cycle.
How you might feel
Low energy, introspective, sensitive, and in need of quiet. Cognitive load feels heavier. Many women feel a strong pull toward rest and solitude.
Skin and body changes
As progesterone drops, its natural anti-inflammatory and fluid-regulating effects go with it — making temporary bloating and fluid retention common in these first few days. Skin may appear dull or more reactive, and any breast tenderness carried over from the luteal phase will begin to resolve as hormone levels fall.
What your body is asking for in this stage
Iron-rich foods, warming meals, rest, reduced intensity exercise, extra hydration and magnesium.
This is the only phase where your hormone levels are at their baseline — making it the most honest snapshot of your underlying hormonal health.
Phase 2 - Follicular (Days 6-13)
What’s going on hormonally?
FSH rises and stimulates follicle development in the ovaries. As the dominant follicle matures, it produces rising oestrogen — the most energising hormone of the cycle.
What’s going on physically?
The uterine lining begins to rebuild as oestrogen rises. One follicle emerges as dominant and races toward ovulation. Cervical mucus at this stage is usually minimal, and sticky and opaque in nature.
How you might feel
Energy returns, mood lifts, cognition sharpens, motivation and creativity increase. This is often the phase where women feel most like themselves — sociable, optimistic and capable.
Skin and body changes
Skin typically clears and brightens as oestrogen rises. Bloating resolves. Body feels lighter and more energetic.
What your body is asking for in this stage
Protein to support follicle development, light to moderate exercise, social connection, creative work, fermented foods to support estrogen metabolism.
Rising oestrogen also stimulates serotonin — which is why mood, confidence and social drive all climb together in this phase.
Phase 3 - Ovulation (Days 14-16)
What’s going on hormonally?
Oestrogen peaks and triggers a surge in LH (luteinising hormone), which releases the mature egg from the follicle within 12–36 hours. The egg itself is viable for only 12–24 hours after release, though the broader fertile window extends a few days prior due to sperm survival in fertile cervical mucus. Testosterone also briefly peaks alongside oestrogen, amplifying drive, confidence and libido.
What’s going on physically?
The egg is released and moves into the fallopian tube. Cervical mucus becomes clear, stretchy and abundant — often described as egg white consistency. The body is at its most fertile.
How you might feel
Peak energy, confidence and libido. Socially magnetic, articulate and physically strong. Many women notice they feel their absolute best in these few days.
Skin and body changes
Skin is often at its clearest. Subtle rise in basal body temperature after ovulation. Cervical mucus changes are noticeable.
What your body is asking for in this stage
High intensity movement, social engagement, lighter foods, zinc and antioxidants to support the ovulatory process.
Ovulation is not just a fertility event — it is the primary way the body produces progesterone, making it one of the most important events for overall hormonal health, mood and long term wellbeing.
Phase 4 - Luteal (Days 17-28)
What’s going on hormonally?
The emptied follicle becomes the corpus luteum and begins producing progesterone — the calming, stabilising hormone of the second half of the cycle. Oestrogen has a secondary smaller rise before both hormones drop sharply if no pregnancy occurs, triggering the next bleed.
What’s going on physically?
As progesterone rises, the uterine lining thickens and stabilises in preparation for potential implantation. This progesterone rise also causes a measurable increase in basal body temperature of approximately 0.2°C — the clearest physiological confirmation that ovulation has occurred. If no pregnancy follows, the corpus luteum breaks down, progesterone and estrogen fall, the lining sheds and the cycle begins again.
How you might feel
Energy gradually slows, the need for rest increases, and sensitivity heightens toward the end of this phase. Many women feel more inward, detail-oriented and emotionally perceptive.
Skin and body changes
Possible bloating, breast tenderness and skin congestion as progesterone peaks and then drops. Appetite often increases as the body prepares for potential pregnancy.
What your body is asking for in this stage
Magnesium, B6, complex carbohydrates, reduced caffeine, gentle to moderate movement, more sleep and stress management to support progesterone production.
Progesterone is only produced after ovulation — so if ovulation is weak, late or absent, the entire luteal phase is compromised, and this is where most cycle symptoms originate.
