Phase 1 & 2: From the Reset to the Rise

The first day of your period is officially Day 1 of your cycle. At this point, your "big two" hormones—estrogen and progesterone—are at their lowest levels. This drop signals your uterine lining to shed, often leaving your energy low. Think of this as your body’s "winter," a time to prioritize rest and iron-rich foods.

Once your period ends, the Follicular Phase begins in earnest. The Follicle Stimulating Hormone (FSH) tells your ovaries to get a few follicles ready, which start pumping out Estrogen. As estrogen rises, so does your mood and brain power. Estrogen is a "building" hormone; it thickens your lining and boosts serotonin. This is often when you feel your most social, productive, and confident.

Phase 3: Ovulation (The Peak)

This is the main event of the cycle. Estrogen reaches its peak, triggering a surge in Luteinizing Hormone (LH), which causes the most mature follicle to release an egg. This typically happens around days 14–16 of a standard cycle.

During ovulation, you are at your hormonal high point. You may notice a spike in libido and physical strength. This is the "summer" of your cycle—you are at your most fertile, and your communication skills are often at their sharpest. However, for some, the rapid hormonal peak can also trigger brief moments of anxiety or "ovulation pain."

Phase 4: The Luteal Phase (The Wind Down)

After the egg is released, the empty follicle begins producing Progesterone. Known as the "calming" hormone, progesterone's job is to keep the uterine lining stable. While it’s great for sleep, it also slows down digestion and raises your body temperature.

If the egg isn't fertilised, both estrogen and progesterone start to fall toward the end of this phase. This drop is what triggers PMS symptoms, such as irritability or intense sugar cravings. This is your "autumn"—a time to slow down, eat nutrient-dense calories, and switch to gentle movement.

Supporting Your Hormones Throughout the Month

Your hormones require specific nutrients to be produced and processed effectively. When you provide this support, the transitions between phases become much smoother and the "crashes" less severe.

• Magnesium & B-Vitamins: Crucial for mood stability and helping the liver clear used-up estrogen.
• Inositol: Helps regulate the insulin response, which can become more sensitive during the Luteal phase. A daily scoop of Hormone Balance ensures insulin stays steady even as progesterone rises.
• Healthy Fats: Your hormones are made from cholesterol and fats; avocado and seeds provide the raw materials needed to build estrogen and progesterone.

Key Takeaways

• Low Energy is Natural: Your energy will naturally be lower during menstruation and late Luteal phases—don't fight the need for rest.
• Estrogen is Your "Hype" Hormone: Use the Follicular phase for big projects, social events, and high-intensity training.
• Progesterone is Your "Zen" Hormone: Listen to the need for more sleep and slower days during the second half of your month.

Consistency Wins: While your cycle changes weekly, consistent nutritional support helps prevent the dramatic drops that lead to painful periods.

References

• Reed, B. G., & Carr, B. R. (2018). The Normal Menstrual Cycle and the Control of Ovulation. Endotext. https://www.ncbi.nlm.nih.gov/books/NBK279054/
• Mihm, M., et al. (2011). The normal menstrual cycle in women. Animal Reproduction Science. https://pubmed.ncbi.nlm.nih.gov/21414739/
• Draper, C. F., et al. (2018). Menstrual cycle and its relationship to hormones. Frontiers in Endocrinology. https://pmc.ncbi.nlm.nih.gov/articles/PMC6204554/
• Gollenberg, A. L., et al. (2010). Stress, menstrual cycle length, and ovulation. Epidemiology. https://pubmed.ncbi.nlm.nih.gov/20428059/