The Menstrual Cycle 101: Understanding What’s Happening in Each Phase
Just like the moon, the female body follows a natural, cyclical rhythm reflected beautifully through the menstrual cycle. Each phase plays a critical role in hormonal balance, fertility, energy levels, and overall health. A constant feedback loop between the brain and ovaries initiates the flow from one phase to the next.
Below, we’ll break down each of the four menstrual cycle phases—what’s happening hormonally, what to expect physically and emotionally, and how to best support your body.
The 4 Phases of the Menstrual Cycle
Menstruation (Bleeding Phase)
Follicular Phase
Ovulatory Phase
Luteal Phase
1. Menstruation (Bleeding Phase)
What’s Happening
Menstruation marks day 1 of your cycle and the start of the follicular phase. Bleeding typically lasts 3–7 days, with the heaviest flow during the first two days. During this time, the body sheds the uterine lining due to a drop in progesterone.
Meanwhile, the brain begins signaling the ovaries to recruit follicles for ovulation, setting the next cycle in motion.
Hormones During Menstruation
Estrogen & Progesterone: At their lowest
Progesterone drop: Triggers shedding of the uterine lining
Follicle Stimulating Hormone (FSH) : Begins to rise
Lutenizing Hormone (LH): Remains low
Cervical Changes
The cervix (a small opening that connects the uterus to the vagina) sits low, is firm, and slightly open to allow blood and endometrial tissue to exit. Cervical mucus is minimal due to low hormone levels.
How You May Feel
Menstruation is a naturally inflammatory process, so symptoms like cramping, headaches, fatigue, and lower mood are common.
Supportive Self-Care
Gentle yoga
Epsom salt baths
Light walks
Extra rest
Be gentle with yourself. Soothing and restorative practices can help, if you feel more inflamed, emotional, or fatigued.
2. The Follicular Phase
What’s Happening
During the follicular phase, several follicles develop, but only one becomes dominant and prepares to release an egg. This phase is the most variable, and its length typically determines the length of your entire cycle.
Hormones During the Follicular Phase
Estrogen & Testosterone: Rising
Progesterone: Very low
FSH: Continues to rise
LH: Low
Cervical Changes
The cervix rises and stays firm and closed. Midway through the phase, cervical mucus becomes creamier, wetter, and more abundant as estrogen increases.
How You May Feel
More energy and mental clarity
Higher libido
Boosted confidence (thank you, testosterone!)
Possibly lighter appetite due to rising estrogen
3. The Ovulatory Phase
Why Ovulation Matters
Menstruation gets the spotlight, but ovulation is the main event. Without ovulation, the body won’t make enough progesterone—an essential hormone for fertility, metabolism, sleep, hair, skin, bones, and nervous system health.
If you suspect you're not ovulating regularly, let’s talk! Book a 1:1 session.
What’s Happening
Ovulation lasts only 24–48 hours. Once estrogen reaches optimal levels for about 50 hours, luteinizing hormone (LH) surges and triggers the release of the mature egg.
Hormones During Ovulation
Estrogen, LH, FSH, Testosterone: Peak
Progesterone: Begins to rise right before ovulation, and significantly rises after the egg is released
The LH Surge
While the LH surge does not always guarantee ovulation, it is a pretty good predictor.
The LH surge typically begins 35-44 hours before ovulation and transforms part of the follicle into the corpus luteum, which produces progesterone after ovulation.
LH, progesterone, and follicle stimulating hormone (FSH), along with rising prostaglandins and enzymes, help the egg break free.
Ovulation typically occurs 10-12 hours after the LH surge.
After release, the egg is viable for 12–24 hours.
Cervical Changes
Your cervix sits high, soft, and open. Cervical mucus becomes clear, stretchy, and slippery—similar to egg whites. This fertile-quality mucus nourishes sperm and helps it travel.
How You May Feel
Energized
Flirtatious and social
Confident
Strong libido
4. The Luteal Phase
What’s Happening
The luteal phase typically lasts 12–14 days. After ovulation, the corpus luteum produces progesterone and a small amount of estrogen. Progesterone transforms and prepares the uterine lining for a potential pregnancy.
If the egg isn’t fertilized, the corpus luteum breaks down, hormones drop, and menstruation begins.
Hormones During the Luteal Phase
Progesterone: High, increases metabolic rate
Estrogen: Drops after ovulation, then has a small mid-luteal rise
LH: Low
FSH: Rises at the end to prepare for the next cycle
Cervical Changes
The cervix lowers, firms, and closes. Cervical mucus becomes thicker and pasty due to progesterone.
How You May Feel
Increased hunger (higher metabolic rate)
Calmer, thanks to progesterone’s soothing effect
PMS symptoms may appear as progesterone declines (bloating, anxiety, mood changes, breast tenderness)
Key Takeaways
The menstrual cycle is a dynamic, hormonal rhythm that influences mood, energy, metabolism, fertility, and overall health.
Each phase has unique physical and emotional patterns that make complete sense once you understand the hormonal shifts behind them.
By learning your cycle, you can better support your body, optimize your well-being, and recognize what’s normal for you.