Understanding your cycle: the complete guide to hormonal literacy

TL;DR - Understanding your cycle in two minutes

Phase	You might feel	Support with
Menstrual	Flat, tired and quiet	Rest, warmth, iron, and magnesium
Follicular	Clear, creative, and energised	Planning time, movement, and greens
Ovulation	Social, bold and connected	Communication and antioxidants
Luteal	Irritable, low and anxious	Calm, nourishment, and slower pace

 

This pattern is your blueprint. Track it - honour it - support it. 

Why understanding your cycle is foundational

You’re not the same every day – and that’s not a flaw, it’s a pattern.

Once you understand what’s happening hormonally, you can:

• predict your mood dips and energy surges
• sync your nutrition, work, and self-care
• reduce PMS or PMDD symptoms through cycle-aware support
• feel less guilt and more grace

🧠 This is hormonal literacy, and it’s one of the most powerful things a woman can learn.

 

The four phases of the menstrual cycle

Let’s break it down into simple, lived experience – no medical degree required.

Phase	Days	Dominant hormones	Common feelings
Menstrual	1-5	Low everything, but oestrogen and testosterone beginning to rise	Tired, introverted, and low mood
Follicular	6-14	Rising oestrogen and testosterone	Motivated, sharp and creative
Ovulation	~ 14	Peak oestrogen, luteinizing hormone, and testosterone	Social, confident and energised
Luteal	15 - 28	Progesterone rising and falling but generally speaking, a downward spiral	Moody, anxious, tired and sensitive

🔗 Read: What happens in each phase of the cycle – Evelyn’s GP guide

How to track your cycle (the smart way)

Cycle tracking is about spotting patterns, not perfection. You can use:

• apps (Clue, Flo, Stardust)
• paper journals
• Evelyn’s guidance on tracking PMDD symptoms

Track things like:

• mood
• sleep
• energy
• cramps or bloating
• focus or brain fog
• social bandwidth

🔗Read more about why you should track your cycle

 

Why the luteal phase needs extra support

After ovulation is when most PMS and PMDD symptoms show up:

• progesterone rises (calming but can cause fatigue)
• oestrogen drops (which affects serotonin)
• if no pregnancy occurs, both plummet – triggering mood swings, anxiety, and sleep issues

🧠 This is where Evelyn excels – supporting neurotransmitters, reducing inflammation, and nourishing the nervous system.

🔗 Eight at-home fixes for improving the luteal phase
🔗 Luteal phase nutrition guide

What is cycle syncing?

Cycle syncing means adapting your food, fitness, social life, and workload to each phase of your cycle. It’s about living in rhythm, not on autopilot.

Phase	Focus on	Support with
Menstrual	Rest and reflection	Magnesium, warmth, and alone time
Follicular	Create and plan	Greens, protein, and high intensity interval training
Ovulation	Show up and shine	Antioxidants, hydration and connection
Luteal	Complete and protect	Omega-3, magnesium and boundaries

 

🔗 Cycle Syncing 101

 

How Evelyn supports your whole cycle

Evelyn’s three-step system is designed in rhythm with your body, unlike one-size-fits-all multivitamins or symptom-specific pills:

• Rhythm: supports gut, hormone, and neurotransmitter balance (daily)
• Restore: targets inflammation and PMS triggers (daily)
• Revive: boosts mood and resilience pre-period (ten days before your period is due)

✨ Explore Evelyn’s 3-step Supplement Routine

🧪 See our full ingredient rationale

 

Understanding your body is the first step to supporting it

You don’t need to manipulate your cycle.

You need to listen to it and live accordingly.

At Evelyn, we’re not aiming to ‘balance your hormones’ with irrelevant wellness advice. We strive to help you understand them and offer support that’s scientifically grounded and cycle-aware.

💚 Start syncing with Evelyn

📘 Download our free guides for relationships, workplace, and PMDD support

 

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.