Understanding Your Menstrual Cycle – How Hormones Impact Your Energy & Mood
When it comes to feeling your best, understanding your menstrual cycle can be a game changer. Your hormones fluctuate throughout the month, impacting everything from your energy levels, mood, cravings, and even motivation. The more you understand what’s happening in your body, the more empowered you’ll feel to work with your cycle instead of fighting against it.
In this post, I’m breaking down the three main phases of your cycle, what’s happening hormonally, and how you can optimize your energy levels throughout the month.
The Three Phases of Your Menstrual Cycle
Your cycle isn’t just about your period! It’s made up of three main phases that each have a unique hormonal pattern and impact on your body:
1️⃣ Follicular Phase (The “High Energy” Phase)
2️⃣ Ovulation (The “Peak” Phase)
3️⃣ Luteal Phase (The “Slow Down” Phase)
1. The Follicular Phase – “Feeling Your Best”
When: First day of your period until ovulation (approximately days 1-14).
What’s Happening:
- Your follicle-stimulating hormone (FSH) rises to prepare an egg for ovulation.
- Estrogen starts increasing, giving you more energy, a better mood, and increased motivation.
- Your metabolism slows slightly, meaning your body may naturally crave lighter foods and need less rest.
How You May Feel:
✔️ More energy and motivation
✔️ More extroverted and social
✔️ Easier time working out and being productive
How to Optimize This Phase:
✨ Plan your busiest days! This is a great time for social events, harder workouts, and getting ahead on projects.
✨ Eat protein + healthy carbs to support balanced energy.
2. Ovulation – “Peak Energy & Confidence”
When: Around the middle of your cycle (~Day 14 in a 28-day cycle).
What’s Happening:
- Your luteinizing hormone (LH) surges, triggering ovulation.
- Estrogen peaks, making you feel your most confident, energetic, and social.
- A slight rise in testosterone may increase libido and motivation.
How You May Feel:
✔️ Peak energy and strength
✔️ Stronger workouts and higher endurance
✔️ More social, confident, and outgoing
How to Optimize This Phase:
✨ Use this time for public speaking, big meetings, networking, or high-energy activities.
✨ If you strength train, aim for heavier lifts or high-intensity workouts.
3. Luteal Phase – “Slow Down & Rest”
When: After ovulation until your period starts (~Days 15-28).
What’s Happening:
- Progesterone rises, preparing the body for a possible pregnancy.
- Estrogen dips, leading to lower energy, mood swings, and possible cravings.
- Your metabolism increases, meaning you may feel hungrier and need more rest.
How You May Feel:
✔️ Lower energy levels – you may feel like slowing down.
✔️ More sensitive emotions (hello, PMS!).
✔️ Increased cravings for comfort foods.
How to Optimize This Phase:
✨ Honor your body’s need for rest. Swap intense workouts for gentle movement like yoga or walking.
✨ Eat nourishing, warming foods rich in magnesium (like dark chocolate, nuts, and leafy greens) to ease PMS symptoms.
Why Tracking Your Cycle Matters
One of the best things you can do for your hormonal health is to track your cycle. Understanding when your energy naturally dips and peaks can help you work with your body rather than against it.
A few ways to track your cycle:
📅 Use an app that adapts to your unique cycle length.
🌡️ Track your basal body temperature (BBT) to confirm ovulation.
📖 Keep a cycle journal to note how you feel throughout the month.
Final Thoughts – Your Body is Working For You, Not Against You
Your hormonal shifts are normal, and once you understand them, they become a superpower instead of a frustration. By tuning in and adjusting your habits to match your cycle, you’ll feel more balanced, energized, and in control.
If you’re struggling with severe PMS, irregular cycles, or extreme fatigue, it may be a sign of a hormonal imbalance. Testing and personalized support (like what we do inside Mama’s Power Up) can help you feel your best.
💬 Have you noticed shifts in your energy throughout your cycle? Drop a comment or DM me @wellness.with.vanda on Instagram—I’d love to chat!
Listen to the Full Episode 🎧
Want to dive deeper into your cycle and how to optimize each phase? Listen to the full episode here.
Ready to get expert support in balancing your energy postpartum? Mama’s Power Up enrollment is open—get $800 off until Feb 28! Learn more here.