The 4 Phases of the Menstrual Cycle — Explained Simply

Most people know about their period. Fewer know about the other 3 phases of the menstrual cycle — and how dramatically each phase affects your energy, mood, creativity, and physical strength. Understanding your cycle is like having a personal instruction manual for your body.

The 4 Phases at a Glance

The average menstrual cycle is 28 days, but normal cycles range from 21–35 days. Every cycle has the same 4 phases — just the timing shifts.

Phase 1: Menstrual Phase (Days 1–5)

This is your period. Both estrogen and progesterone are at their lowest. The uterus is shedding its lining, which is what causes bleeding and cramping.

How you might feel: Low energy, fatigue, cramping, desire to rest and withdraw socially. Some people also feel a sense of relief as hormones drop.

What your body needs: Rest, iron-rich foods (spinach, lentils, red meat), heat for cramps, and gentle movement like yoga or walking.

Phase 2: Follicular Phase (Days 6–13)

After your period ends, estrogen starts rising as follicles in your ovaries mature. This is often called the "spring" of the cycle.

How you might feel: Rising energy, improved mood, more sociable, creative, and motivated. Your brain literally functions differently — studies show women have better verbal memory and creativity in this phase.

What your body needs: This is the best time for challenging workouts, important meetings, creative projects, and social plans. Your body recovers faster from exercise.

Phase 3: Ovulation Phase (Around Day 14)

Estrogen peaks and triggers a surge in luteinizing hormone (LH), which causes the ovary to release an egg. This is the ovulation phase.

How you might feel: Peak energy, confidence, and sociability. Many people report feeling their most attractive and communicative during ovulation. Testosterone also rises briefly, boosting libido.

What your body needs: This is your performance peak — great for big presentations, athletic challenges, and important social events. Your fertile window is at its highest.

Fertility note: The egg survives just 12–24 hours. Sperm can survive up to 5 days. Your fertile window is approximately 5 days before ovulation and 1 day after.

Phase 4: Luteal Phase (Days 15–28)

After ovulation, the empty follicle becomes the corpus luteum and starts producing progesterone. If the egg is not fertilised, progesterone and estrogen both drop, triggering PMS and eventually your next period.

How you might feel: Energy gradually decreases. You may want more comfort, less social activity, and more sleep. In the later luteal phase (PMS phase, days 24–28), mood swings, irritability, bloating, and food cravings often appear.

What your body needs: Complex carbohydrates (sweet potatoes, oats) to stabilise blood sugar, magnesium (dark chocolate, pumpkin seeds) for mood, and gentler exercise like walking, swimming, or pilates.

How Luna Tracks All 4 Phases

Luna uses your logged period start dates and average cycle length to determine which phase you're in each day. Your dashboard shows your current phase, cycle day, and gives you tailored wellness tips — so you always know what your body needs right now.

Start tracking your cycle with Luna for free →