The opinions expressed in this article are the writer’s own and do not reflect the views of Her Campus.

This article is written by a student writer from the Her Campus at UFL chapter.

Most of us grow up learning that the menstrual cycle is just about having a period, but in reality, it’s a month-long process with four distinct phases: menstrual, follicular, ovulation and luteal. These hormonal shifts affect everything from your mood and energy levels to your ability to focus, and even your cravings. Yet, so many of us aren’t taught how to recognize these changes, let alone how to work with them instead of against them. By understanding the natural rhythm of your cycle, you can start making choices that align with how your body actually feels—whether that’s scheduling important tasks during your high-energy days or giving yourself grace when fatigue hits.

The menstrual phase marks the beginning of your cycle, starting on the first day of your period and lasting anywhere from three to seven days. During this time, your body is shedding the uterine lining, leading to bleeding and, for many, common symptoms like cramps, fatigue and bloating. Hormone levels, particularly estrogen and progesterone, are at their lowest, which often results in lower energy levels and a greater need for rest. Some people also experience mood changes, heightened emotions or brain fog. It’s completely normal to feel less motivated or to crave more downtime during this phase (Plant, 2023).

Instead of pushing through with intense workouts or heavy mental loads, this is the ideal time to focus on self-care—getting enough sleep, staying hydrated and opting for gentle movement like yoga or short walks. Eating iron-rich foods like leafy greens, lentils and lean meats can help combat fatigue and replenish nutrients lost during menstruation.

As your period comes to an end, your body shifts into the follicular phase, which lasts until ovulation, according to Dr. Jessica E. McLaughlin.

This phase is marked by a steady rise in estrogen, which stimulates the growth of follicles in the ovaries and thickens the uterine lining in preparation for potential pregnancy. As estrogen increases, so does energy, mental clarity and overall mood, making this phase feel like a natural “reset.” Many people find themselves feeling more optimistic, productive and social during this time. You may feel more inclined to take on new projects, make plans with friends or tackle challenging tasks. This is a great time to engage in more intense workouts, whether that’s strength training, running or group fitness classes. From a mental standpoint, the follicular phase is ideal for brainstorming, planning and setting goals—your brain is primed for learning and problem-solving. If you’ve been waiting for the right moment to start a new habit, this is the phase to do it!

Ovulation is the midpoint of your cycle and the time when your body is most biologically primed for reproduction. According to Dr. Beverly Reed and Dr. Bruce Carr, this phase occurs when a mature egg is released from the ovary, triggered by a peak in estrogen and a surge of luteinizing hormone (LH).

With estrogen and testosterone at their highest, you might feel an increase in confidence, sociability and even attractiveness. Many people report feeling their most energetic and mentally sharp during ovulation, making this an ideal time for social events, important meetings or even dates. Libido tends to be at its highest, and workouts may feel easier due to improved stamina and muscle function. However, it’s important to be mindful that some people experience mild bloating, cramping or changes in cervical mucus during ovulation. If you’re tracking your cycle for fertility purposes, ovulation is your most fertile window. Whether you’re planning around this for pregnancy or just trying to better understand your body, recognizing the signs of ovulation can be incredibly helpful.

After ovulation, your body transitions into the luteal phase, which lasts until your next period begins. During this phase, progesterone rises to prepare the uterus for possible implantation. If pregnancy doesn’t occur, progesterone and estrogen levels gradually decline, which can lead to premenstrual symptoms (PMS) like mood swings, bloating, fatigue and increased cravings. This phase is often the most challenging because the body is naturally slowing down, yet daily responsibilities don’t always accommodate that shift. Many people feel more emotional or irritable, and motivation may dip. Instead of fighting these changes, this is a great time to prioritize self-care—focus on relaxation, get enough sleep and engage in activities that lower stress, like reading, journaling or light movement. Nutritionally, magnesium-rich foods like dark chocolate, bananas and nuts can help with bloating and cramps, while complex carbs like sweet potatoes and whole grains can stabilize mood and energy. As the luteal phase progresses, you may feel the urge to turn inward—trust that instinct and allow yourself extra rest before your cycle starts again (Webberley, 2023).

Conclusion

Understanding your menstrual cycle can be a game changer in how you approach your daily life. Instead of wondering why your energy fluctuates or why some days feel harder than others, you can recognize the natural patterns your body follows. By working with your hormones—whether that means scheduling high-energy activities during ovulation or allowing yourself to slow down in the luteal phase—you can feel more in control and more in tune with your body. If you’ve never tracked your cycle before, consider starting now—you might be surprised at how much clarity it brings to your overall well-being.