This will sting a little… but it has to be said
So many women are hormone illiterate. It still amazes me how often I talk to women — even in their 40s and 50s — who have no idea what’s really happening inside their bodies:
- ✨ which hormones rise and fall throughout the month
- ✨ why they feel moody, bloated, or tired at certain times
- ✨ or even what a “normal” cycle should look like
I don’t blame them, I was once that woman too. My mum didn’t know either. No one taught her. That’s why I made it my mission that my daughters will never have to figure their bodies out by trial and error.
Understanding the female cycle
A typical menstrual cycle lasts 28–35 days, though some women have shorter cycles (around 21 days). The hormones (estrogen, progesterone, testosterone, cortisol, insulin) follow a monthly rhythm , and when you learn that rhythm, you stop guessing and start working with your body.
Menstrual phase — Day 1–3
Day 1 is the first day of bleeding. Hormones are low — estrogen and progesterone dip. You may feel quieter and less social. Surprisingly, this is a good time to prepare the body for deeper, intentional fasts (if appropriate) like a 24–36 hour fast because the body is in a natural cleansing state. Gentle movement and rest are recommended.
Follicular phase — Day 4–13
Energy rises, mood stabilizes, and cravings often reduce. This is a brilliant time for focused work, heavier lifting in the gym, and longer fasting windows if you tolerate them. Your body feels resilient ,use this phase to push (intelligently).
Ovulatory phase — around Day 14–17
This is the hormone peak: estrogen and testosterone are high. You’ll likely feel confident, social, and powerful — skin glows, libido spikes, and strength is at its best. It’s prime time for heavy lifts, big presentations, and social energy. Ovulation signs often include a change in cervical mucus.
Luteal phase — Day 18–28
After ovulation, progesterone rises. You may feel more tired, crave carbs, and prefer restorative activity. This is the time to slow down: choose walking, pilates, mobility work, and nourishing meals. Respect this rest phase, it’s how your body rebuilds.
Practical takeaways
- • Your cycle length typically falls between 28–35 days; some have shorter cycles (~21 days).
- • Menstrual phase can be a strategic time for intentional, short deep fasts if you’re experienced and monitored.
- • Follicular and ovulatory phases are your push phases: train harder, tackle big tasks, and use higher-energy strategies.
- • Luteal phase is for restoration: nourish, slow down, and prioritize sleep and recovery.
For premenopausal and menopausal women the rhythm changes, I will cover that in a separate article. There is power in mastering your cycle: you regain control, predict your energy, and shape how you eat and train each week.
I teach in-depth, phase-specific eating and training strategies in my 1:1 coaching — because when you work with your biology, not against it, everything shifts.
By Beatrice Kariuki
Certified Weight Loss Coach, Naturopath & Nutritionist — Nairobi. I help women regain their rhythm, reclaim energy, and achieve sustainable results using real food and cycle-aware strategies.
About the Author
Health Versations Team is dedicated to providing evidence-based health and wellness information to help you achieve optimal well-being naturally.
