Understanding Your Menstrual Cycle Phases (And Why It Changes Everything)

An example of a 5-day menstrual phase within a 30-day menstrual cycle.

Many women think the 3-7 days they are on their period each month is their menstrual cycle, so one of the first things I teach the women I support is this:

Your menstrual phase is the time of your period, and your menstrual cycle begins on the first day of your period and continues until the day before your next one.

And within that 24-36 day cycle (this is the healthy range that will vary from woman to woman), your hormones ebb and flow like waves in the ocean. No two days, cycles or waves are exactly alike.

Once women begin to understand this, something powerful happens.

They realize, “no wonder I don’t feel the same every single day”.

The Missing Piece: You Are a Cyclical Human Being

Many women are living as if they should feel, perform, and function the same way every day with the same energy, motivation and productivity.

But that’s not how the female body works.

Women are cyclical human beings.

Our hormones naturally rise and fall throughout the month, which influences our:

✓ energy levels
✓ mood
✓ appetite
✓ sleep
✓ exercise capacity
✓ social needs

When we don’t understand this, it’s easy to feel frustrated with ourselves.

Many women are pushing through fatigue and wondering why some days feel easy and others feel heavy.

But when we begin to understand our cycle, everything starts to make sense, and most importantly, we begin to show up and care for ourselves differently.

The Four Phases of the Menstrual Cycle

At its core, the menstrual cycle can be broken down into two phases: follicular and luteal.

Sometimes I keep it simple like this.

And other times, I break it down into four phases and teach it through the lens of inner seasons, because it’s a beautiful framework that many women can relate to.

Inner winter is approximately days 27-5 in a 28-day cycle.

Menstrual Phase (Inner Winter)

Your inner winter is the phase where your period begins.

Hormone levels are at their lowest, and your body is shedding the uterine lining.

This is often a time when women feel:

✓ lower energy
✓ more inward
✓ in need of rest and reflection

This phase invites you to slow down, rest, and listen to your body just as you would naturally in the wintertime.

Inner Spring is approximately days 6 to 11 in a 28 day cycle.

Follicular Phase (Inner Spring)

After your period ends, estrogen begins to rise, and with that, many women notice:

✓ increasing energy
✓ improved mood
✓ more motivation

This is often a time that feels lighter, more expansive, and full of possibility.

As nature gently emerges after winter in the spring, so are you. Ideas, energy and creativity are budding in this phase.

Inner Summer is approximately days 12-19 in a 28-day cycle.

Ovulation Phase (Inner Summer)

This is when estrogen and LH peak, triggering ovulation to occur.

A woman is most fertile in this phase and many feel:

✓ more confident
✓ more social
✓ more energized

This season and phase is often associated with connection, communication, and outward energy.

Inner Autumn is approximately days 20-26 of a 28-day cycle.

Luteal Phase (Inner Autumn)

After ovulation is the luteal phase where the body prepares for a potential pregnancy.

Progesterone rises, and energy may begin to shift.

Women may feel:

✓ more introspective
✓ a desire to slow down
✓ more sensitive to stress

This is also the phase where PMS symptoms can appear if the body needs additional support.

My Own Experience With Understanding My Cycle

For a long time, I had no idea that I was a cyclical human being so I approached my health the same way every single day and expected myself to feel and perform the same way everyday too.

I was:

✓ fasting until noon
✓ eliminating carbohydrates
✓ doing high-intensity workouts multiple times a week

It was very much what I call a “copy and paste” lifestyle.

And I had no idea that it was actually hurting my hormones.

When I began to understand my cyclical nature, and started working with my body instead of against it, everything began to change.

One of the most noticeable shifts? My PMS symptoms completely disappeared!

What I’ve Seen With the Women I Support

This is something I see over and over again with the women I work with.

When women begin to understand their cycle, there is a profound shift.

They start to experience:

✓ more self-awareness
✓ more self-compassion
✓ more aligned decision-making

They begin making choices that support their body in each phase, like:

✓ adjusting their workouts
✓ choosing foods that feel nourishing
✓ honoring their energy levels
✓ being more intentional with their time and social plans

And perhaps most importantly…

They stop feeling like something is wrong with them.

Your Cycle Is Your Superpower

One of the most important things I want women to understand is this:

Your cycle is your superpower.

You are not meant to feel the same every day.

And you are not inconsistent, you’re cyclical.

When you begin to understand and honor that rhythm, beautiful things begin to happen.

You start working with your body instead of against it.

And that changes everything.

Your Next Step for Supporting Your Hormones

If this article resonated with you and you’re starting to see your cycle in a new light, the next step is learning how to support your hormones in a practical, sustainable way.

Inside the Happy Hormone Collective, I’ve created a free workshop called Hormone Foundations, where I walk you through some of the key elements that influence hormone health, including stress, blood sugar, and your body’s natural rhythms.

This is often where things begin to click for women.

Because once you understand why your body is experiencing certain symptoms, you can begin to support it in a more intentional and nourishing way.

Inside the Collective, you’ll also find:

✓ hormone education
✓ simple, supportive practices
✓ a community of women learning how to reconnect with their bodies

You can learn more and join the Collective here.

Because when women have the right knowledge and support, everything can begin to shift.

It’s time to RISE into your most vibrant mind, body & spirit.

The Happy Hormone Collective is made up of women who are mostly in their 30’s and 40’s navigating hormonal changes related to perimenopause, PCOS, Hashimotos, endometriosis, fertility, and more.

A Gentle Reminder

Your body is always speaking to you.
Real self-care is learning how to listen.

I am honoring you, wherever you are on your journey.

With love,
Kristal