Cycle guide

Working with your cycle, phase by phase

A typical cycle moves through four phases as estrogen and progesterone rise and fall. Energy, mood, and needs shift along with them — here's a general guide to each phase.

Hormones across the cycle

Estrogen climbs through the follicular phase and peaks just before ovulation; progesterone rises through the luteal phase and drops sharply right before your period. Cycle lengths and timing vary from person to person.

What to expect in each phase

	Menstruation	Follicular	Ovulation	Luteal
Energy	Low energy, fatigued → rest, gentle walks, restorative yoga.	Energy & clarity rising fast → schedule heavier lifts, new skills, big workouts.	Peak energy, motivation & power → crush tough workouts, presentations, dates.	Fatigue common later in the phase → moderate intensity, longer warm-ups, extra recovery.
Emotions	More inward, sensitive, possible low mood or brain fog → low-social days, self-soothing.	Positive mood, mentally sharp, less reactive → tackle focused projects & socializing.	Outgoing, confident, high libido → be social & creative.	Irritability, anxiety or low mood possible → prioritize sleep, stress reduction, routine.
Nutrition	Iron-rich foods (red meat, beans, spinach) + vitamin C, warm easy meals, stay hydrated.	Lean protein, complex carbs around workouts, berries, greens, fermented foods.	High protein after hard sessions, drink extra water.	Complex carbs + magnesium-rich foods (nuts, seeds, greens, dark chocolate); consider B6/calcium if PMS is bad.
Skin	Gentle cleanser + barrier cream, skip retinoids & exfoliation.	Consistent routine, add vitamin C or niacinamide serums if you like.	Gentle exfoliation + hydration, spot-treat if needed.	Salicylic/azelaic acid, clay masks, reduce sugar & dairy if breakout-prone.
Hormones	Estrogen & progesterone at their lowest.	Estrogen climbing steadily, progesterone still low.	Estrogen peaks → LH surge triggers ovulation.	Progesterone dominant, then a sharp drop of both hormones right before your period.

Menstruation

Bleeding days — rest and replenish.

Energy: Low energy, fatigued → rest, gentle walks, restorative yoga.
Emotions: More inward, sensitive, possible low mood or brain fog → low-social days, self-soothing.
Nutrition: Iron-rich foods (red meat, beans, spinach) + vitamin C, warm easy meals, stay hydrated.
Skin: Gentle cleanser + barrier cream, skip retinoids & exfoliation.
Hormones: Estrogen & progesterone at their lowest.

Follicular

Rising energy after your period, before ovulation.

Energy: Energy & clarity rising fast → schedule heavier lifts, new skills, big workouts.
Emotions: Positive mood, mentally sharp, less reactive → tackle focused projects & socializing.
Nutrition: Lean protein, complex carbs around workouts, berries, greens, fermented foods.
Skin: Consistent routine, add vitamin C or niacinamide serums if you like.
Hormones: Estrogen climbing steadily, progesterone still low.

Ovulation

The fertile peak, around mid-cycle.

Energy: Peak energy, motivation & power → crush tough workouts, presentations, dates.
Emotions: Outgoing, confident, high libido → be social & creative.
Nutrition: High protein after hard sessions, drink extra water.
Skin: Gentle exfoliation + hydration, spot-treat if needed.
Hormones: Estrogen peaks → LH surge triggers ovulation.

Luteal

After ovulation, leading into your next period.

Energy: Fatigue common later in the phase → moderate intensity, longer warm-ups, extra recovery.
Emotions: Irritability, anxiety or low mood possible → prioritize sleep, stress reduction, routine.
Nutrition: Complex carbs + magnesium-rich foods (nuts, seeds, greens, dark chocolate); consider B6/calcium if PMS is bad.
Skin: Salicylic/azelaic acid, clay masks, reduce sugar & dairy if breakout-prone.
Hormones: Progesterone dominant, then a sharp drop of both hormones right before your period.

How we calculate your data

Curious how we estimate your phases, ovulation, next period, and fertile window? We keep our methods transparent — the heuristics and the exact thresholds.

See how it works

This guide is general educational information about menstrual cycle phases — it is not medical advice, diagnosis, or a contraceptive method. Talk to a qualified clinician about your individual health.