Your Menstrual Cycle 101: Understanding the 4 Phases
Most of us were never taught how powerful and intuitive our menstrual cycle truly is. Beyond just “that time of the month,” your cycle flows through four unique phases—each with its own energy, hormone shifts, and wellness needs.
🌸 Personal Note: Once I started tracking my cycle and honoring each phase, everything changed—my skin, my energy, my productivity, even how I scheduled rest. Instead of fighting my body, I started flowing with it.
In this post, we’ll walk through the four phases of your menstrual cycle and how each one impacts your mood, energy, skin, and self-care needs.
🩸 Phase 1: Menstrual (Days 1–5)
Your body is releasing. Time to slow down and nourish.
| Hormones | Energy | Mind | Body | Skin |
|---|---|---|---|---|
| Low estrogen & progesterone | Low | Reflective, inward | Crampy, tired | Dull, dry |
💖 Support Tips:
Rest when you can—this is your body’s reset.
Eat iron-rich foods (lentils, spinach, beets).
Use hydrating skincare to combat dryness.
Journaling, gentle stretching, and herbal teas can help ground you.
🌱 Phase 2: Follicular (Days 6–13)
You’re blooming—energy rises, creativity flows.
| Hormones | Energy | Mind | Body | Skin |
|---|---|---|---|---|
| Estrogen rises | Growing | Curious, optimistic | Lighter, energetic | Clear, radiant |
💖 Support Tips:
Try new workouts, hobbies, or creative projects.
Eat light, fresh foods like berries, leafy greens, and citrus.
Use glow-boosting skincare (vitamin C, exfoliants).
Plan ahead—this is your best time to brainstorm or take action.
💕 Phase 3: Ovulation (Days 14–16)
Your peak energy phase—bold, radiant, magnetic.
| Hormones | Energy | Mind | Body | Skin |
|---|---|---|---|---|
| Estrogen peaks, slight rise in testosterone | High | Social, confident | Glowing | At its best—radiant & clear |
💖 Support Tips:
Go on dates, film content, schedule meetings.
Eat zinc-rich foods (pumpkin seeds, seafood).
Use light, minimal skincare—your skin is naturally glowing.
Practice boundary setting—libido and energy are high, but so is the tendency to overcommit.
🌙 Phase 4: Luteal (Days 17–28)
Your body prepares to rest—slower, softer, more intuitive.
| Hormones | Energy | Mind | Body | Skin |
|---|---|---|---|---|
| Progesterone rises, estrogen drops | Decreasing | Sensitive, moody | Bloating, tender breasts | Breakouts, sensitivity |
💖 Support Tips:
Add more rest to your schedule and say no without guilt.
Focus on warm, cooked meals and complex carbs.
Switch to calming skincare (niacinamide, aloe, barrier repair).
This is the best time to do emotional check-ins and deep rest rituals.
🌸 Final Thoughts: You Are Not Meant to Be the Same Every Day
Your cycle is your inner guide—not your enemy. Learning to live, plan, eat, and care for yourself based on your body’s phases is one of the most healing things you can do.
You are powerful in every phase—just in different ways.
💌 Let’s Chat:
Do you track your cycle? What phase are you in right now? Comment below or tag me @cultishbeauty—I’d love to help you sync your glow to your flow.