Decode Your Cycle: Work With Your Hormones, Not Against Them

Most women are never taught what’s really happening during their menstrual cycle. If that’s you, you’re going to be today years old when you finally learn what’s happening with your body because I am going to teach you!

Knowledge = power, and when you understand your hormones, you can work with your body instead of fighting against it. 

The Phases: A Simple Breakdown

There are three key phases to the menstrual cycle:

• Follicular Phase (Think “F-first”): Day 1 to Ovulation

• Ovulation: Mid-cycle

• Luteal Phase (Think “L-Last”): Ovulation to Start of Next Cycle

Follicular Phase: The Reset & Rise

The follicular phase starts (remember F: First) on day 1 of your period and ends at ovulation. Ovulation is typically around day 14 but everyone can be unique. 

What’s Happening: Estrogen rises, prepping your body for ovulation. You might feel more energetic, better mood, and increased motivation. This can sometimes show up slowly especially if you are dealing with cramps and generally feeling a little ick during the first couple days of your period. 

How It Might Impact You:

• Sleep: Usually easier to fall and stay asleep (whooohoo!) 

• Energy: Often higher. A great time for new projects or potentially pushing harder in workouts!

• Mood: More stable, generally a more positive outlook

• Insulin Sensitivity: At its peak! Your body handles carbs better during this phase of the cycle. 

At it’s core, the follicular phase is when many women feel their best. It’s important to consider that your body is more than your sex hormones and that many other factors can come into play when it comes to how you feel in different phases of the cycle. But if you’re sleeping well and feeling good make sure you ride that wave and make the best of it! 

Ovulation: The Main Event

What’s Happening: Typically in the middle of your cycle, your body kicks off it’s main event. This is when a surge of luteinizing hormone (LH) signals your ovary to release a mature egg, making pregnancy possible. At the same time, estrogen reaches its highest levels and is linked to increased energy, sharper mental focus, and a natural boost in confidence and sociability. This hormonal peak not only sets the stage for potential conception but also primes you for connection, productivity, and bold action.

Ovulation typically happens around day 14-16 and is typically followed by a rise in body temperature shown here on the Oura Ring cycle tracking tool)

How It Might Impact You:

• Energy: Typically spikes. This is your social, “get things done” window

• Mood: Confidence boost, often feel more outgoing, libido may increase

• Body: Basal body temperature rises after ovulation, some may feel mild cramps during.
  

Luteal Phase: The Wind-Down

After ovulation, your body shifts gears. Progesterone takes the lead while estrogen drops, preparing your system for a possible pregnancy, even if you’re not planning one. This hormonal change is your body’s signal to slow down, recharge, and tune into what you need. It’s totally normal to feel different in this phase. Your biology is working behind the scenes.

How It Might Impact You:

• Sleep: May be more restless, vivid dreams, feel warmer at night

• Energy: Can dip, especially late luteal phase

• Mood: More sensitive, sometimes irritable or anxious

• Insulin Sensitivity: Decreases watch for more cravings or energy crashes

• Body: Many women feel an increase in hunger levels during this time and that is due partly to body temp increases and increased metabolic rate but also it’s important to keep in mind that when sleep is off, hunger can be much stronger. Some women experience a 5-10% increase in metabolic rate during this time. 
  

Why Does This Matter?

• You are not “crazy” or “lazy” if your mood or energy shifts throughout the cycle. It’s part of being female. Your hormones are supposed to fluctuate. The goal isn’t to “fix” them, but to understand and support them. As always, if your mood, energy, or other symptoms seem extreme, that is usually a sign that something is off and is worth looking into.

• Everyone cycle looks a little different which is why it’s so important to learn what’s normal for you. When you know your unique rhythm, you’re better equipped to navigate the changes that come with perimenopause (we’ll dig into that in part 2!). The more you understand what’s happening in your body and why, the easier it is to support yourself and work with your hormones, not against them.
  

Action Steps: How to Work With Your Cycle

Track Your Cycle: My favorite tool (hands down!) is the Oura Ring for cycle tracking (and sleep!!) But there are a ton of apps out there or a simple calendar will work. It’s helpful to pay attention and track patterns in energy, sleep, mood, digestion, and cravings in the different phases. 

Honor Your Phases: You don’t have to plan your entire life around your cycle—sometimes you just have to show up and do the thing, no matter what phase you’re in. But when you understand how your body works and why you might feel a certain way at different times, it gets easier to give yourself grace when you need it, and to know when to push through versus when to step back and recharge. It’s not about being ruled by your hormones, but about using that awareness to support and not limit yourself.

Nutrition Tweaks: During the follicular phase, rising estrogen makes your body more insulin sensitive, so you’ll likely handle complex carbs (like oats, fruit, or sweet potatoes) well. This can be great for fueling energy and challenging the weights in your workouts to build muscle! In the luteal phase, as progesterone rises and insulin sensitivity drops, focus on balanced meals with protein, healthy fats, and fiber-rich veggies to keep blood sugar steady and cravings in check. This doesn’t mean you shouldn’t eat carbs, but your body typically doesn’t utilize them as fuel as well during this phase. You don’t need to overhaul your diet for every phase, but making small tweaks based on how you feel can help you stay balanced and energized all month long.

Movement: When it comes to movement, your body’s energy and recovery needs can shift across your cycle, but that doesn’t mean you need to follow rigid rules. This is why the education of what is happening is so important but ultimately you know best when it comes to your body. During the follicular phase when estrogen is rising, many women experience higher energy, quicker recovery, and improved performance, making this a great time to push yourself with strength training or to try something new that interests you! As you move into the luteal phase and progesterone increases, you might notice more fatigue or slower recovery, but that doesn’t mean you have to shut it down or take things super easy. In fact, I’ve seen countless clients surprise themselves with their strength and progress right before their period. The luteal phase lasts nearly two weeks, and if you automatically switch to easy-peasy, you might leave major results on the table. The key is tuning into your own body. Some days you’ll feel ready to crush a workout, other days taking it a bit easier might make sense. Awareness is power, not a limitation.  Use what you’ve learned to make choices that support your goals, not restrict them.

Imagine what’s possible when you start working with your body instead of against it. That’s the power of understanding your cycle.

Ready to dig deeper or struggling with cycle challenges?

If you want to truly understand your cycle, get help with tracking, or need support navigating symptoms that are getting in the way of your life, I’m here for you. Every woman’s experience is unique. Let’s figure out what’s normal for you and create a plan that actually fits your body and your goals.