What is the menstrual cycle?

The menstrual cycle is more than just your period. It is a 28-day rhythm made up of four phases: menstruation, the follicular phase, ovulation, and the luteal phase.

Throughout each phase, estrogen, progesterone, and testosterone naturally rise and fall — influencing how we feel, think, move, eat, sleep, and connect with others.

These hormonal shifts can affect:

  • Mood and emotions

  • Energy levels and sleep

  • Athletic performance and recovery

  • Appetite and cravings

  • Nutrition and exercise needs

  • Focus and thought patterns

  • Skin, digestion, and overall well-being

  • Social energy and communication

Most girls are only ever taught about the bleeding part of their cycle — leaving them confused by the changes happening in their bodies.

For example, many girls crave chocolate, carbs, or comfort foods before their period and blame themselves for it. But these cravings are not a lack of discipline — they are biology. During the luteal phase, your body uses more energy to prepare the uterine lining, and increased needs for carbohydrates, fats, and key nutrients are a normal part of this process.

Your body is not working against you. It is communicating with you.

This is how your hormone cycle actually works:

Menstrual Phase (Your Period)

Days 1–5 (approximately)

The phase where you bleed as your body releases the uterine lining.

Hormones: Estrogen and progesterone are at their lowest, then begin to rise.

You may notice:

  • Lower energy and a need for more rest

  • Increased introspection and emotional sensitivity

  • A need for more recovery-focused movement

  • Changes in appetite and nutrition needs

Follicular Phase

After your period until ovulation

Your body begins preparing for ovulation as estrogen rises.

You may notice:

  • Increasing energy and motivation

  • Improved mood and focus

  • Greater exercise capacity

  • More desire for social connection

Ovulatory Phase

Around the middle of your cycle

Estrogen peaks and your body releases an egg.

You may notice:

  • Increased confidence and communication

  • Higher energy and strength

  • Peak athletic performance

  • Increased sociability

Luteal Phase (First Half)

After ovulation

Progesterone rises to support the body after ovulation.

You may notice:

  • Stable energy and focus

  • A need for more nourishment and recovery

  • Increased appetite as your body’s energy demands rise

Luteal Phase (Second Half)

The days before your period

Hormones begin shifting as your body prepares for menstruation.

You may notice:

  • Lower energy and increased need for rest

  • More cravings and appetite changes

  • Increased emotional sensitivity

  • A greater need for self-care and support

Understanding your hormone cycle changes everything. Your body was never meant to be something you fight against — it was designed to be understood.