The 4 Phases of the Menstrual Cycle and Why It’s About More Than Bleeding and Babies

I think it's safe to say that most of us stumble through puberty pretty annoyed with our periods. One week, you're bleeding and cramping. The next, you're moist and unsure why. And most of our questions don't get answered very well.

Now, as a grown adult, you’re trying to navigate your monthly cycle as more than just PMS and bleeding. Whether you’re married and hoping to conceive or unmarried and simply want to know your body better, you’re in the right place. 

I LOVE talking about the menstrual cycle. It’s fascinating how perfect God made a woman's body and how our hormone cycles influence much more than just bleeding and babies. In this article, I will give you a broad overview of the 4 phases of the menstrual cycle and how we can adjust everything we do to flow (😉) better with our cycle. 

God created our bodies as a temple of the Holy Spirit, so it’s safe to say that he didn’t give us our menstrual cycle as punishment but as a blessing. Periods don’t have to be excruciating; ovulation is a sign of health, and a woman's menstrual cycle is her fifth vital sign. 

Let’s dive in!

Normal Hormone Cycles

Let’s go back to high school biology. You were taught that hormones play an important role in your overall health. But you may not know just how wide of a net your sex hormones play in your everyday life. Women are vastly different from men in many aspects but especially when it comes to hormone cycling. 

Men’s hormones cycle on a 24-hour clock but women cycle on a monthly clock during your fertile years (unless you’re pregnant or postpartum). This means that there are different hormones in charge during different times which lend to different capabilities and motivations. 

Keep in mind, a 28-day is only an average across all menstruating women, not the law. The average woman will have a 4-8 day period, which marks cycle day 1. Then she will have 5-12 days of the follicular phase, then the ovulatory phase between days 12 and 22. Finally, the luteal phase lasts 10-16 days. 

As you can see, there is a lot of room for variation! The average cycle length is 22-38 days, with the luteal phase being the most dependent on when you ovulate. That’s why you hear some women say “I’m late!” but they may have just ovulated later than they usually do — due to many different factors – but their luteal phase simply followed suit and piggybacked off of later ovulation.

Let’s take a deeper look at the cycles.

The 4 Phases of the Menstrual Cycle

Follicular Phase

I like to start with the follicular phase because this is where a new egg begins maturation and moves toward ovulation. This phase technically overlaps with the menstrual cycle for a few days but we’ll cover menstruation last (and consider it its own part). During this time, usually the first 10-15 days of your cycle, estrogen is the dominant player and lends itself to creativity and stability. 

Things to be aware of during this time are:

• Improved decision making and better planning

• May not need as much “self-care” time

• Try to include nourishing foods that help estrogen stay stable –  cooked cruciferous vegetables, healthy fats such as avocado or flaxseed, and plenty of leafy greens. 

• No cervical fluid immediately after your period but rising estrogen causes your cervical fluid to go through distinct changes – moving from dry to sticky to egg-white and slippery, as you approach ovulation

The follicular phase can have the most variation in length because it doesn’t end until ovulation happens. If there are hormonal imbalances that create “false starts” to ovulation you may see fertile cervical fluid and then it goes away before ovulation truly happens only for it to come back again and then you finally ovulate. Generally, people who think “they’re late” just had a longer follicular cycle than they’re used to. 

Ovulatory Phase

Following the follicular phase your body naturally moves into the ovulatory phase. Estrogen and testosterone are working together here which means lots of energy, flirtation, and an overall sense of vibrancy. Following the rise of estrogen and testosterone, your brain will release a burst of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) which tells your ovaries to release an egg. FSH is also responsible for “ripening” the egg during the follicular phase and preparing the uterus for potential embryo implantation.

Things to be aware of during this time are:

• More energy for creative ventures 

• Plan dates, meet-ups, or social gatherings during this time

• Feminine features are more attractive to your husband – think softer lips, rounder hips, and sweeter looks

• Consider exercises like High-Intensity Interval Training (HIIT) or cardio

• Your cervical fluid be at peak fertility making sperm travel easier — egg-white and slippery cervical fluid is the most fertile

The egg that is released during ovulation is only alive for 24-48 hours, so a 4-6 day fertile window is possible because of how long a sperm can stay alive inside a woman (believed to be 5 days). If you’re trying to conceive you want to be intimate with your husband during this window.

Every other part of your cycle is sterile and there is no chance for conception outside your fertile window. I recommend reading Taking Charge of Your Fertility by Toni Weschler for a thorough understanding of cervical fluid and fertile windows and be on the lookout for another one of my articles on the topic. 

Luteal Phase

The luteal phase begins after ovulation, generally lasting 10-16 days, and it’s the only phase that remains the same in length. It’s dominated by progesterone — pro gestation — whether you’re pregnant or not. All three sex hormones, estrogen, testosterone, and progesterone peak in the luteal phase and then fall which cues menstruation, unless you’re pregnant. 

Things to be aware of: 

• Hormonal imbalances during this time, between the sex hormones, can cause PMS

• You’re more sensitive to cortisol (stress) spikes

• Decreases in serotonin — a neurotransmitter responsible for good feelings — may be responsible for changes in mood as you approach your period 

• Try to maintain a high protein, high fat, high fiber diet to combat sugar cravings 

• Focus on slow movements like strength training or Pilates

• At this point, cervical fluid should transition from sticky and thick to dry 

If you’re hoping for a positive pregnancy test, this phase is sometimes called the “two week wait”. Your body is either preparing for pregnancy with a new budding life or for menstruation. If the egg isn’t fertilized it disintegrates and comes out with your period blood.

Menstruation Phase

As I said above, the menstrual cycle overlaps with the luteal phase but many sources still consider it its own cycle. Menstruation is the result of your uterine lining shedding after not becoming pregnant. Estrogen is at its lowest and may be responsible for fatigue and low energy levels.

Things to be aware of:

• Bleeding generally lasts 4-8 days

• You only lose about ⅕ oz to 2 ½ oz and shouldn’t clot, unlike other areas of bleeding

• Though cramping and excessive bleeding may be common, it isn’t normal. If you experience bleeding and cramping that stops you from your normal daily life, consider talking to your healthcare provider for testing. The DUTCH hormonal panel is a great place to start.

• Rest during menstruation is crucial for healthy and balanced hormones

What to do if Your Menstrual Cycle isn’t “Normal”

The menstrual cycle can be considered a woman’s fifth vital sign. When your cycle is off, your body’s alarm system says, “I need help!” Unfortunately, much of Western medicine likes to put a bandaid on a nasty period and say, “Birth control will sort it out” but that rarely fixes the underlying health issue. 

A detailed account of your cycle can lend itself to diagnosing the root cause of why you don’t ovulate, why your periods are so excruciating, why you have insomnia during your cycle, PMS symptoms, and so much more. I believe a functional medicine provider is the best option for full diagnosis but if you don’t have the option, reach out to your OB/GYN to figure out what your period is telling you.

Syncing Your Cycle to Everyday Life

I hope you see just how incredible the menstrual cycle is. It's not just about bleeding every month or getting pregnant; it's a beautiful symphony of hormones and fluctuations that give women an opportunity to tailor their lives to their hormones. The menstrual cycle can also be an incredible tool if we pay attention to what it’s telling us. A short luteal phase, menial cervical fluid, and restless nights are all signs that the body isn’t content and something needs to be changed. 

I hope this encourages you to get curious about your menstrual cycle and learn something new about yourself! I highly recommend reading The Fifth Vital Sign by Lisa Hendrickson-Jacks as a great place to get an in-depth look at your menstrual cycle. 

Did you find this article helpful? I’d love if you shared it with your friends and family. And leave a comment below with other topics on fertility you’d love to explore.