What happens in each phase of the menstrual cycle?

What happens in each phase of the menstrual cycle?

Summary: Your menstrual cycle is more than your period. It’s a hormonal rhythm that affects your energy, mood, motivation, sleep, and even your social life. In this article, we break down each phase – what’s happening hormonally, how it might make you feel, and how to work with your body, rather than against it.


Why cycle awareness matters

Understanding your cycle isn’t just about fertility or avoiding surprises. It’s about recognising:

  • why your mood plummets after ovulation
  • why you can’t focus one week, but excel the next
  • why PMS feels different for different women

This is hormonal literacy – and it’s a form of self-respect.

Once you’ve tracked a few cycles, you’ll start to understand what your body needs at different times.

Read more: → Evelyn’s relationship guide

 

The four phases of the menstrual cycle

Most cycles last 25–35 days and consist of four key phases. Shifting levels of oestrogen, progesterone, luteinising hormone (LH), follicle-stimulating hormone (FSH), and neurotransmitters like serotonin and gamma-aminobutyric acid drive each phase.

Let’s map it out 👇

 

1. Menstrual phase(days 1-5)

🩸 What’s happening:

Your period – hormones are at their lowest, and the uterine lining is shedding.

🧠 You might feel:

  • tired or low energy
  • more introverted or sensitive
  • crampy, bloated, and achy

💡 What helps:

  • rest, warmth, and iron-rich foods
  • gentle movement (like walking)
  • magnesium for pain and mood balance

→ How magnesium helps with PMS

 

2. Follicular phase (days 6-14)

🌱 What’s happening:

Oestrogen rises, prepping your body for ovulation, and FSH stimulates follicles in the ovaries.

🧠 You might feel:

  • energised, confident, and motivated
  • social and mentally sharp
  • balanced and emotionally resilient

💡 What helps:

  • planning your most ambitious work here
  • trying new things or tackling hard conversations
  • supporting oestrogen metabolism with leafy greens and fibre

Read more: → Explore Evelyn’s Supplement Routine

 

3. Ovulation phase (around day 14)

Oestrogen peaks, LH surges, an egg is released, libido and mood are typically high.

🧠 You might feel:

  • peak energy and creativity
  • clear communication and confidence
  • physically attractive and mentally focused

💡 What helps:

  • taking important meetings or high-stakes conversations at this time
  • strategic social planning
  • making the most of your natural dopamine high

🎧 'Most people feel at their best during the late follicular and ovulation phase'.


Luteal phase (days 15-28)

🌪️ What’s happening:

Progesterone rises, then drops off, and oestrogen falls. If fertilisation doesn’t occur, hormones plunge, triggering PMS or PMDD symptoms in individuals who are sensitive to hormonal changes.

🧠 You might feel:

  • mood swings, irritability, and anxiety
  • bloating, cravings, and poor sleep
  • sadness, fatigue and emotional overwhelm

💡 What helps:

  • tracking symptoms to find your personal triggers
  • prioritising protein, omega-3s and B6
  • adjusting your schedule for rest, not performance

Read more: → Learn how Evelyn’s Supplement Routine supports you during your luteal phase (and full cycle).

 

Cycle syncing 101: how to work with your hormones

Once you understand your phases, you can align your lifestyle to your biology:

  • 💼 career planning around your follicular energy
  • 🧠 mental health support during the luteal drop
  • 🍲 eating for hormone balance (complex carbs + fibre = ✨)
  • 💤 prioritising rest without guilt during menstruation

This is what we mean by cycle syncing. And no, it’s not a fad – it’s physiology.

✅ Explore cycle syncing with Evelyn’s 3-step supplement routine.

 

Cycle cheat sheet

 Phase Energy Hormones Mood What to focus on
Menstrual low oestrogen/ progesterone at their lowest sensitive and tired rest, reflect and reduce load
Follicular rising oestrogen climbing motivated and sharp plan, socialise, and start new things
Ovulation peak oestrogen and LH peak confident and sociable present, pitch and connect
Luteal falling progesterone rise and fall moody, anxious and foggy protect time, nourish and find calm

 

Your hormones are not the enemy

You don’t need to fight your cycle. You need support and understanding throughout it.

That’s what Evelyn provides: education, empathy, and non-hormonal, clinically formulated support for your full cycle.

✨ Try Evelyn’s PMDD Supplement Routine.

📘 Download our relationship and workplace guides.

 

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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.

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