The female body is a remarkable system that continuously adapts and changes. At the heart of these changes is the menstrual cycle, a complex process governed by hormones.
Hormones do not only influence when menstruation occurs; their fluctuations profoundly shape our wellbeing, energy levels, stress response, cognitive abilities, and even our behaviour. [1] Scientific research increasingly confirms that we are not the same person every day of the month, and that this is entirely natural.
By understanding the four main phases of the menstrual cycle, we can learn to work with our bodies rather than against them.
The menstrual cycle lasts an average of 28 days, although variations between 21 and 35 days are considered normal around the world.
The cycle is divided into four phases: the menstrual, follicular, ovulatory, and luteal phase. In each of these phases, different hormones predominate - primarily estrogen, progesterone, and testosterone, which through their actions directly influence our behaviour and wellbeing.
Hormones also influence the communication between the brain, the endocrine system, and the body's stress response. As a result, periods of greater hormonal fluctuation can increase sensitivity to stress in some women.
Read about the functioning of the vagus nerve here.The Menstrual Phase: A Time for Withdrawal and Bodily Renewal
The menstrual phase begins on the first day of bleeding and typically lasts between three and seven days. If fertilisation of the egg does not occur, levels of estrogen and progesterone drop sharply, triggering the shedding of the uterine lining.
From a scientific perspective, this drastic drop in hormones also affects serotonin levels in the brain — the neurotransmitter responsible for feelings of happiness and calm. It is therefore no surprise that women often feel tired, low on energy, and perhaps even slightly melancholic or irritable during this time.
In this phase, our body is in the process of "rebooting." From a cognitive standpoint, what is commonly known as brain fog may appear, along with reduced motivation for demanding tasks. This is the body's natural call for rest. Rather than pushing ourselves toward high productivity and intense exercise,
this is a time for reflection, gentle movement (such as yoga or a walk in nature), and quality sleep.
Understanding that lower energy levels during this phase are biologically determined allows us to be kinder to ourselves and to reduce feelings of guilt over reduced productivity.
The Follicular Phase: An Awakening of Energy and Creativity
The follicular phase technically begins at the same time as the menstrual phase, but its effects become noticeable after bleeding ends and continue through to ovulation (approximately until day 14 of the cycle). The pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the growth of follicles in the ovaries. As they grow, the dominant follicle produces increasingly larger amounts of estrogen.
Estrogen is our greatest ally during this phase. Scientific studies show that estrogen modulates brain networks associated with cognition and emotional regulation. [4] It increases the production of serotonin and dopamine, leading to improved mood, greater optimism, and reduced anxiety.
In addition, estrogen enhances cognitive function, particularly verbal memory and the speed of information processing.
Women in the follicular phase often report a surge of energy, clearer thinking, and increased motivation. This is the optimal time for learning new skills, solving complex problems, planning projects, and social interaction. Physically, we are stronger and more resilient, making this an excellent time for more intense exercise, such as running or strength training. Our bodies and minds are, in this phase, literally attuned to growth and productivity.
The Ovulatory Phase: The Peak of Confidence and Communicativeness
Ovulation is the shortest phase of the cycle, typically occurring around day 14 and lasting only 12 to 24 hours (although its effects are felt for several days). It is marked by a peak in estrogen levels and a surge of luteinising hormone (LH), which triggers the release of a mature egg. At the same time, testosterone levels also rise during this phase.
This hormonal cocktail creates a state in which the brain is at its most interconnected and adaptable. [1]
Women often feel most confident, attractive, and socially open during ovulation. Research indicates that our verbal abilities and communication skills are enhanced during this phase. From a biological and evolutionary perspective, the body is oriented toward finding a partner and reproduction, which is reflected in an increased libido and a desire for connection.
This is the ideal time for important work presentations, negotiations, public speaking, or dates. Our ability to articulate thoughts and connect with others empathically is at its peak. Energy levels are high, so we can continue with intense physical activity and make the most of our natural charisma.
The Luteal Phase: A Time for Slowing Down and Attention to Detail
After ovulation, the luteal phase begins, lasting approximately 11 to 17 days, right up until the start of the next menstruation. The empty follicle transforms into the corpus luteum, which begins secreting large amounts of progesterone - the hormone that prepares the uterus for a potential pregnancy.
Progesterone acts as a natural sedative. It influences GABA receptors in the brain, which initially brings a sense of calm and improves sleep.
In the first half of the luteal phase, energy begins to gradually settle, and our attention often turns inward.
This is an excellent time for administrative tasks, attending to details, and completing projects that were started during the follicular phase.
However, if the egg is not fertilised, levels of estrogen and progesterone drop sharply in the second half of the luteal phase. This drop is the primary culprit behind premenstrual syndrome (PMS).
Hormonal fluctuations affect serotonin levels, which can cause mood swings, irritability, tearfulness, and increased anxiety.
It is very important to understand that the influence of hormones during this phase also alters our response to stress. Research shows that women in the luteal phase are often more sensitive to psychosocial stress. The HPA axis, which regulates the secretion of the stress hormone cortisol, functions differently, making us more susceptible to feelings of being overwhelmed. [2]
It is therefore crucial during this phase to adjust our expectations, reduce the intensity of exercise, and focus on activities that help us relax. This is also a time when it makes sense to consider supporting the body through appropriate nutrition and evidence-based dietary supplements, particularly those that support the nervous system (e.g. magnesium).
Summary
Learn to Manage Yourself, Not Fight Yourself
Knowing how hormones work is not merely academic knowledge. It is a practical tool for everyday life. When we know we are in the luteal phase and that our nervous system is more reactive during this period, we can consciously choose not to make major decisions in moments of emotional overwhelm. When we know we are in the follicular phase and that our mind is now at its peak, we deliberately set aside time for demanding projects, negotiations, or creative work.
This is not self-manipulation. It is respect for your own body.
Women are often raised with the belief that we must be equally productive, equally even-tempered, equally "normal" every single day. When we fall short of this, we feel guilty, weak, or "too emotional." But the truth is different: our bodies go through a complex hormonal cycle every month that affects the brain, the nervous system, energy, and emotions.
Expecting to be the same every day is like expecting the sea to have no waves.
When we learn to read our bodies , when we recognise which phase we are in, what that phase demands of us and what it offers us, we stop being victims of our hormones and become their allies. Instead of fighting the fatigue in the menstrual phase, we allow it. Instead of blaming ourselves for irritability in the luteal phase, we recognise it and gently step back from it.
And in all of this, one thing is essential: to love ourselves.
Not only when we are productive and smiling. Not only when we are "at our peak." But also when we are vulnerable, when we are in pain, when we are oversensitive, and when we would rather disappear from the world. It is precisely in those moments that we deserve the most tenderness — and that tenderness must come first from ourselves.
Understanding hormones does not mean we must completely reorganise our lives around their workings. It means we better understand the signals our body sends us and can more easily create a balance between activity, recovery, and self-care.
*Every woman experiences the menstrual cycle differently. Hormonal fluctuations can affect wellbeing, energy, and the stress response, but the intensity of these changes is not the same for all women.
Sources and Scientific Literature
[1] Avila-Varela, D. S. et al. (2024). Whole-brain dynamics across the menstrual cycle. Nature.
[2] Hantsoo, L. et al. (2023 ). The role of the hypothalamic-pituitary-adrenal axis in the menstrual cycle. PMC.
[3] Stephens, M. A. C. et al. (2016 ). Hypothalamic-pituitary-adrenal axis response to acute psychosocial stress. PubMed.
[4] Albert, K. M., & Newhouse, P. A. (2019 ). Estrogen, Stress, and Depression: Cognitive and Biological Interactions. Annual Review of Clinical Psychology.