Understanding the four phases of the menstrual cycle and the hormonal changes during each phase can help you align your nutrition and lifestyle practices to support your body’s needs. By tuning into these phases and their seasonal energy, you set yourself up for hormonal harmony and optimal wellness.

This is especially important if you’re transitioning off hormonal birth control or managing cycle irregularities like PMS, PCOS, painful cramps, or irregular periods. Supporting your body in each phase builds a strong foundation for the next and helps you reconnect with your natural rhythm.

The Menstrual Cycle: A 28-Day Clock

Unlike men, who operate on a 24-hour hormonal cycle, women have a roughly 28-day cycle with four distinct phases:

1. Menstrual Phase (Inner Winter)

2. Follicular Phase (Inner Spring)

3. Ovulatory Phase (Inner Summer)

4. Luteal Phase (Inner Autumn)

Each phase is driven by hormonal shifts, primarily estrogen and progesterone, that influence everything from mood and energy to metabolism and blood sugar. Remember that each woman has a different cycle than the next, so focus on comparing your own cycles to each other month to month to monitor your hormonal health.

Here’s how to support your body and embrace the seasonal energy of each phase:

Want to learn how to become friends with your cycle instead of enemies?

Book a free, 15-minute connection call, and let’s chat!

BOOK A FREE CONNECTION CALL

Menstrual Phase (Inner Winter)

Timeframe: Days 1–5 (varies)

What’s Happening:

Your uterine lining is shedding, and hormone levels (estrogen and progesterone) are at their lowest.
Energy levels dip, and inflammation increases.

What to Do: Just like winter, this is a time for rest, reflection, and nourishment.

Nourish: Focus on warm, comforting, and iron-rich foods to replenish blood loss and reduce inflammation. Think stews, soups, roasted root vegetables, and ginger tea.
Move: Opt for lower-intensity workouts like pilates, or gentle movement like yoga, stretching, or walking.
Lifestyle Tip: Allow yourself extra rest and reduce social obligations. Prioritize sleep and hydration.

Follicular Phase: Inner Spring

Timeframe: Days 6–14 (varies)

What’s Happening:

Estrogen rises as the body prepares for ovulation. You’ll likely feel more energized, creative, and social.
Insulin sensitivity improves, and metabolism begins to pick up.

What to Do: Embrace the energy of spring—a time of growth, renewal, and lightness.

Nourish: Include phytoestrogens (e.g., flaxseeds, sesame seeds, soy) to support estrogen. Add fermented foods (e.g., kimchi, yogurt, sauerkraut) to enhance gut health and hormone metabolism.
Move: Try more dynamic workouts like strength training, running, or Pilates as your energy increases.
Lifestyle Tip: Channel your creativity and focus on starting new projects.

Ovulatory Phase: Inner Summer

Timeframe: Days 13–15 (varies)

What’s Happening:

Ovulation occurs, and estrogen peaks, with a brief rise in testosterone. This phase brings heightened confidence, energy, and libido.
Natural inflammation increases as your body supports egg release.

What to Do: Inner summer is your time to shine! Like summer, focus on cooling, anti-inflammatory practices to balance this fiery phase.

Nourish: Eat cooling, raw, and anti-inflammatory foods like cucumber, berries, salads, and cruciferous veggies (e.g., broccoli, kale). These help clear excess estrogen and support liver detox.
Move: Engage in high-energy workouts like spin classes, dancing, or HIIT. Hit your PR in your strength training workouts.
Lifestyle Tip: Take advantage of your natural confidence to network, socialize, and plan big events.

Luteal Phase: Inner Autumn

Timeframe: Days 16–28 (varies)

What’s Happening:

Progesterone rises, preparing the body for a potential pregnancy. You may experience PMS symptoms like cravings, mood changes, or fatigue if pregnancy doesn’t occur, but your symptoms should never be more intense than a 3/10.
Insulin sensitivity decreases, making blood sugar balance more challenging.

What to Do: Like autumn, this is a time to slow down, reflect, and prepare for the coming winter.

Nourish: Focus on balanced meals with protein, healthy fats, fiber, and complex carbs to regulate blood sugar. Include magnesium-rich foods (e.g., dark chocolate, spinach) and B vitamins for mood and energy.
Move: Prioritize strength training with good form for blood sugar balance and eventually shift your intensity down as your approach your menstrual phase.
Lifestyle Tip: Plan for self-care and prioritize stress management.

Why Seasonal Energy Matters

Thinking of your cycle as seasons makes it easier to align with your body’s natural rhythms. In the same way you adjust your diet, exercise, and lifestyle with the seasons of the year, you can make these shifts every month to feel more balanced and in tune with your body.

The menstrual cycle is an incredible tool for self-awareness and self-care. Whether you’re transitioning off birth control, addressing irregularities, or simply looking to improve your overall wellness, syncing your life with your cycle helps you embrace your body’s natural flow and optimize your health.

If you’re ready to connect with your cycle, start small by tracking your phases and experimenting with seasonal foods and practices. Your body will thank you!

Want more science-backed articles like this?

Get easy, delicious recipes, and science-backed education on all things women’s health, hormones, gut health, and more delivered straight to your inbox when you join my Substack! You can even chat with a community of women going through the same health struggles you are.

(I won’t spam you — promise!)

JOIN THE COMMUNITY