Your Cycle

1. Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are at their lowest.
How to treat your body: Energy may be lower — prioritize rest, active recovery, or light movement like walking, yoga, or stretching. Nourish your body with anti-inflammatory foods and focus on hydration and iron-rich meals.

2. Follicular Phase (Days 6–13)

Hormones: Estrogen begins to rise; progesterone remains low.
How to treat your body: Energy and motivation typically increase — this is a great time for strength training, high-intensity workouts, and skill development. Recovery tends to be quicker, and the body is more resilient to stress.

3. Ovulatory Phase (Days 14–16)

Hormones: Estrogen peaks; luteinizing hormone (LH) surges to trigger ovulation.
How to treat your body: Peak physical performance window. Prioritize explosive movements, personal records, and competitive play. However, joint laxity may increase, so proper warm-ups and injury prevention are key.

4. Luteal Phase (Days 17–28)

Hormones: Progesterone rises; estrogen dips slightly then rises again.
How to treat your body: The body works harder during this phase — you may feel bloated, fatigued, or sluggish. Emphasize recovery, steady-state cardio, mobility work, and supportive nutrition (complex carbs, magnesium, B vitamins) to manage PMS symptoms.