This is the phase most people know: the start of your bleed. Hormones (estrogen and progesterone) are at their lowest, which can make energy dip and emotions feel a bit flat or sensitive.

What’s happening:
• The uterine lining sheds
• Hormones hit their lowest point
• Your body shifts into repair and reset mode

How to support this phase:
• Prioritize rest, warmth, hydration, and mineral-rich foods
• Gentle movement: walking, stretching, light yoga
• Avoid high-intensity training or major “push” days if energy is low
• Increase iron-rich foods if needed

Hormones begin rising again and so does your energy. Estrogen climbs, which means better mood, sharper cognition, and improved insulin sensitivity. This is the “fresh start” phase where most women feel lighter, clearer, and more motivated.

What’s happening:
• Estrogen increases, the uterine lining starts rebuilding, follicles develop and prepare an egg

How to support this phase:
• Lean into strength training and moderate-to-higher intensity workouts
• Emphasize protein + carbs to fuel rising energy
• Experiment with creativity, planning, and new habits
• Fiber-rich foods help support detox pathways as estrogen increases

This is the high-energy, high-confidence phase. Estrogen peaks, luteinizing hormone surges, and your metabolic rate actually increases slightly. Many women feel their strongest and most outgoing here.

What’s happening:
• The mature egg is released
• Estrogen reaches its highest point
• Cervical mucus becomes fertile

How to support this phase:
• Great window for PRs, HIIT, heavier lifting
• Focus on high-quality carbs for fuel
• Anti-inflammatory foods (berries, greens, omega-3s) support hormone balance
• Communicate clearly — your verbal fluency is at its best

Progesterone rises and becomes the dominant hormone. Metabolism increases meaning you need more food, not less and body temperature rises slightly. As progesterone drops at the end of this phase, PMS symptoms can show up.

What’s happening:
• Progesterone increases to support a potential pregnancy, body temperature rises, metabolism ramps up. if there’s no fertilization, hormones decline

How to support this phase:
• Increase calories slightly to match metabolic needs
• Prioritize balanced meals + steady blood sugar
• Choose magnesium-rich foods, electrolytes, and B vitamins for PMS support
• Go for moderate strength training, steady-state cardio, pilates, or lower-impact workouts
• Build in more margin and rest toward the late luteal phase