Our energy, mood, and motivation don’t stay the same week to week — and a big reason is our menstrual cycle. Hormones shift throughout the month, affecting how we feel, how we perform, how well we sleep, and even what our bodies crave. Understanding these changes can help you train smarter, eat more intuitively, and recover better.

Menstrual Phase (Days 1-5)

What’s Happening: Your period starts. Hormones (oestrogen and progesterone) are at their lowest.
How You Feel: Tired, crampy, maybe a bit low-energy.

Recommendations:
Training: Go gentle. Light walks, stretching, yoga — think movement, not sweat.
Sleep: You might need more of it. Listen to your body and rest if you’re flagging.
Food: Focus on iron-rich foods (like spinach, lentils, red meat) and hydrate well.

Follicular Phase (Days 6-14)

What’s Happening: Oestrogen is rising, energy is building, and you’re on the upswing.
How You Feel: Energised, sharp, social.

Recommendations:
Training: Go hard! This is the best time for strength training, HIIT, and pushing PBs.
Sleep: Quality is good, but don’t reduce it too much — rest fuels recovery.
Food: You can handle carbs better now, so fuel those workouts. Think oats, fruits, lean proteins.

Ovulation (Around Day 14)

What’s Happening: Oestrogen peaks, testosterone spikes — you’re at your physical best.
How You Feel: Confident, strong.

Recommendations:
Training: Peak performance! Go for those heavy lifts or intense cardio.
Sleep: Sleep quality may dip slightly — remember your wind-down routine.
Food: Appetite might increase. Don’t fight it — just keep it balanced with healthy fats and protein.

Luteal Phase (Days 15-28)

What’s Happening: Progesterone rises, oestrogen dips. Mood changes/pre-menstrual symptoms may show up.
How You Feel: Bloated, moody, sluggish, hungry.

Recommendations:
Training: Scale it back. Low-intensity workouts like Pilates, walking.
Sleep: You might struggle more with sleep here — go easy on caffeine and screen time.
Food: Cravings kick in. Try complex carbs (sweet potatoes, quinoa), magnesium-rich foods (dark chocolate, pumpkin seeds), and keep blood sugar steady.

You don’t have to fight your cycle — you can work with it. Pay attention to how you feel each week and adjust accordingly, try tracking your whole cycle, not just when you’re bleeding. You’re not lazy or weak — your hormones are just asking for something different.

By Erin Lynch