the Four phases of your cycle
Let’s be honest…
Big changes don’t happen overnight. You can’t eat one healthy meal and wake up feeling symptom-free.
More likely than not, you’ve spent half your life trying to do all the right things because you want to feel your best.
And there are weeks where you feel like a superhero and do all the things, start all the new habits, create new routines that feel aligned, start a workout regimen and it goes really well for awhile…
You might push yourself and end up burning out, or you might wake up one day and just not have it in you to do anything.
We know, now, it’s not random.
It’s your infradian rhythm. The internal clock that has more sway over your moods, brain function, digestion, and energy levels than any other factor in your life.
Before you can take advantage of this rhythm and start using it to get absolutely everything you’ve ever wanted in life, you have to know what it is.
You’ve probably heard all the girls on the internet talking about the four phases, but you might still be wondering what the heck they’re actually talking about. Here is a breakdown of your four phases, and what they need from you.
Menstrual Phase
Internal winter
At the start of your cycle estrogen and progesterone levels drop, which triggers the shedding of your uterine lining. Inflammation naturally rises, and your immune system is slightly more active, which is why fatigue, cramps, and sensitivity are common.
This is a time of high neurological clarity and emotional access. Studies show the menstrual phase is associated with increased activity in the right hemisphere of the brain (the part linked to intuition and deep internal processing).
Recommended changes to routine:
1-2 extra hours of sleep is recommended if possible
Fewer plans, commitments, socialization
Prioritizing connection over productivity
Warmth here (heating pad, bath, sauna, sunshine)
Follicular Phase
Internal Spring
After menstruation ends, estrogen begins to rise steadily. Your body starts developing follicles in the ovaries, each one containing a potential egg. Meanwhile, the uterine lining begins to rebuild.
This phase is marked by neuroplasticity. Your brain is more open to new ideas, routines, and experiences. Estrogen also boosts dopamine and serotonin, improving mood, motivation, and verbal fluency. You may notice clearer thinking, increased curiosity, and a desire to be more active or social.
The brain is primed to learn new things and to explore here, so dancing, or trying something new can be easier and more exciting.
When this phase is supported well, energy rises steadily instead of in spikes, which sets the stage for a smoother ovulatory and luteal phase.
Ovulatory Phase
Internal Summer
During ovulation, your body releases a mature egg in preparation for fertilization. Estrogen reaches its peak, and luteinizing hormone (LH) surges to trigger ovulation. There's also a brief rise in testosterone, which can increase confidence, sex drive, and energy.
Neurologically, this phase is associated with enhanced verbal skills, empathy, and emotional attunement. You’re likely to feel more expressive, socially adept, and self-assured. This is your highest energy window (physically and mentally) and it’s designed for collaboration, communication, and bold action.
Welcome to your superwoman window. Before in your life, this was most likely the window where you began new goals or workout routines (then beat yourself up for crashing). This window is short, and that’s a blessing because you can push hard here.
Remind yourself that when it ends, recovery is coming. Love, care, and softness will return. Anyone can do something for five days.
Luteal Phase
Internal fall
The shift from ovulation into luteal can feel abrupt and intense. Remind yourself that rest is coming, not failure. The trees that drop their leaves did not run out of willpower or stamina, they simply followed their pattern, exactly as nature intended.
After ovulation, progesterone rises to stabilize the uterine lining in case of pregnancy. If no fertilization occurs, estrogen and progesterone will begin to decline slowly toward the end of this phase.
This hormonal shift makes your body more sensitive to stress, blood sugar fluctuations, and stimulation in general. This is the phase of discernment.
Your brain is wired for detail work, problem-solving, and deep focus. You’re naturally more attuned to what’s out of alignment in your routine, your relationships, your environment.
You need 1-3 more hours of sleep, and 100-300 more calories per day in your luteal phase. Your body is wondering if it is safe to be vulnerable. It is noticing your stress, output, and recovery. It is responding accordingly.