The Truth About Your Menstrual Cycle
Let's talk about something that affects roughly half the population but somehow remains shrouded in mystery, shame, and straight-up misinformation: menstrual cycles.
A cycle isn't just about bleeding once a month, a period isn't simply a nuisance, women can't get pregnant at any time, and debilitating pain isn't just an expected part of it. A cycle is a complex and unique thing; it's a vital sign and it impacts everything.
I was in my 30's before I learned actual information about my menstrual cycle, and while I suspect SOME of that was from not paying attention in school, a LARGE portion was definitely because women's health wasn't a priority. SO, I'm doing my part as a coach in the health and fitness space to educate and empower moving forward.
The Four Phases
The menstrual cycle isn't just "period" and "not period." There are four distinct phases, each with its own hormonal signature and impact on how you feel and function.
Phase 1: Menstruation (~3-7 days, begins on day 1 of full bleed)
What's happening hormonally: Estrogen and progesterone are at their lowest. Your body is shedding the uterine lining it built up last cycle, and a bleed occurs.
How you might feel: Tired, introspective, emotional, moody. Your body is literally doing a monthly reset - give it some credit. Energy is typically lower, but pain doesn't have to be part of the package (more on that later).
Phase 2: Follicular Phase (~1-14 days, overlapping with menstruation)
What's happening hormonally: Your brain signals your ovaries to start developing eggs. Estrogen begins its climb upward.
How you might feel: As estrogen rises, so does your mood and energy. You're moving out of that introspective menstrual phase and starting to feel more social and motivated. This is when many women feel ready to take on new challenges.
Phase 3: Ovulation (~up to 7 days long)
What's happening hormonally: Estrogen peaks, then drops slightly. Luteinizing hormone surges, triggering egg release. Testosterone also gets a little bump.
How you might feel: Peak energy, confidence, and yes - often peak strength in the gym. You're biologically primed for action. Many women report feeling their most powerful during this window.
Phase 4: Luteal Phase (~10-14 days long)
What's happening hormonally: Progesterone rises to support a potential pregnancy. If no pregnancy occurs, both estrogen and progesterone drop dramatically right before your next period.
How you might feel: The first half often feels pretty good - stable energy, decent mood. But as progesterone peaks and then crashes, you might experience PMS symptoms: mood swings, bloating, breast tenderness, and food cravings. Your body is preparing for either pregnancy or another cycle reset.
What "Normal" Actually Looks Like
Here's what the research actually says about normal cycles:
Length: 21-35 days (28 days is average, not mandatory)
Flow duration: 3-7 days
Flow amount: 25-50mL total (50mL=3 tablespoons. 1 soaked regular tampon = 5mL)
Color: Bright red to dark red, some clotting is normal
Symptoms that are common but not necessary:
Mild cramping
Breast tenderness
Mood changes
Bloating
Food cravings
Red flags that aren't normal:
Debilitating pain that interferes with daily life
Extremely heavy bleeding (soaking through a pad/tampon and needing to change every 1-2 hours. >80mL)
Cycles shorter than 21 days or longer than 35 days consistently
No period for months without pregnancy
Multiple bleeds per month
Spotting multiple times per month or for days/weeks on end
Grey, orange colors, or any other irregular colors
The Pain Truth: Common Doesn't Mean Necessary
Let's get one thing straight: just because period pain is common doesn't mean it's something you have to accept. Yes, some mild discomfort can be normal as your uterus contracts to shed its lining. But if you're regularly calling in sick, popping multiple painkillers around the clock the entire time, or curled up in agony, that's not "just part of being a woman."
Severe period pain can indicate underlying conditions like endometriosis, PCOS, or uterine fibroids. Don't let anyone - including healthcare providers - dismiss your pain as "normal female problems."
Cycle Syncing: The Overhyped Trend That Might Be Holding You Back
The internet loves cycle syncing - the idea that you should completely adjust your workouts, diet, and life around your menstrual phases. In fact, I just had an interaction on Threads the other day-
Parts of cycle syncing theories make sense, but cycle syncing as a rule is something that I'm adding to the BS pile.
What might work: Being aware that your energy and strength fluctuate throughout your cycle can help you set realistic expectations and be kinder to yourself on low-energy days.
What's problematic: Rigid cycle syncing can become another way to restrict yourself, overthink your training, and actually decrease your strength and resilience. You don't need to avoid heavy lifting during certain phases or only do yoga when you're menstruating.
The truth: Your individual response matters more than generic cycle advice. Some women feel strongest during their period. Others feel terrible during ovulation. Sometimes it depends on the month. Your body's patterns and what your individual experience are more important than what an Instagram influencer says should happen.
Instead of completely restructuring your life around your cycle, focus on:
Tracking your patterns to understand YOUR body
Adjusting intensity or weight based on how you actually feel, not what day you're on
Having backup plans for low-energy days without making them automatic
Supporting Your Hormones
You don't need expensive supplements, intense protocols, or pricey guides. Here's a bunch of free and simple shit you can do to support your hormones (and yourself):
Nutrition Foundations
Eat enough calories: Under-eating is one of the fastest ways to disrupt your cycle (chronic dieting ain't helpful here or for your body composition)
Prioritize protein: Aim for 0.6-1g per pound or 1.3-2.2g per kilogram of body weight daily
Include healthy fats: Your body needs fat to support hormone production - avocados, nuts, olive oil, ground flaxseed, chia seeds, fatty fish/omega-3 fish oil, olives, etc.
Don't fear carbs: Your brain and reproductive system need glucose to function properly. Fruit, veggies, potatoes, whole grains, beans… these are all your friends
Stay hydrated: Dehydration can worsen PMS symptoms and fatigue. There is no way for me to tell you your exact water needs but half your body weight in lbs or your bodyweight in kgs in ounces is a good place to start and gauge from there if you need less or more. (ex: 150lbs= 75oz, 72kg=72oz)
Lifestyle Factors
Manage stress: Chronic stress wreaks havoc on your cycle through cortisol disruption
Prioritize sleep: AS MUCH AS YOU CAN. 7-9 hours would be great if possible - your hormones greatly depend on the quality and quantity of sleep
Move regularly: Exercise supports healthy hormone balance, but too much can suppress your cycle* (*especially when coupled with low calories, high stress, and low sleep). Strength train 2-4x per week and be active regularly, and you'll be grrrrrreat.
Limit alcohol: It can worsen PMS symptoms and disrupt sleep quality
What to Consider Supplementing
Magnesium: Can help with cramping and sleep quality
Omega-3s: Support anti-inflammatory pathways
Vitamin D: Many women are deficient, and it impacts reproductive health
B vitamins: Support energy and nervous system function
*Always work with a professional before adding supplements, especially if you're on hormonal birth control or are experiencing abnormal cycle-related symptomsTracking Your Cycle
If you don't already, consider using a spreadsheet or a tracking app to track your cycle. This can empower you with important information about yourself and your body… it can also greatly help when it comes to wanting to get pregnant (or avoiding pregnancy).
Clue, Ovia, and Natural Cycles are a few tracking apps. I encourage you to track with as much detail as possible- symptoms, cervical position, cervical fluid, etc. Using a thermometer to track basal body temperature each morning as part of your tracking can be helpful with tracking ovulation.
Your Menstrual Cycle Checklist
Use this as a supportive tool, not a perfection standard:
Cycle Regularity
[ ] Cycle length between 21-35 days
[ ] Consistent cycle length month to month (within 2-3 days)
[ ] Ovulation occurs (confirmed by tracking methods if desired)
Period Quality
[ ] Flow lasts 3-7 days
[ ] Moderate flow (not soaking through products hourly)
[ ] Color is bright to dark red
[ ] Minimal to mild cramping that doesn't interfere with daily activities
Energy and Mood
[ ] Energy fluctuates predictably with your cycle
[ ] Mood changes are manageable and don't severely impact relationships or work
[ ] You can maintain your normal activities throughout your cycle
Physical Symptoms
[ ] Minimal bloating that doesn't cause significant discomfort
[ ] Breast tenderness is mild if present
[ ] No severe headaches tied to your cycle
[ ] Sleep quality remains relatively stable
Overall Wellbeing
[ ] You feel in tune with your body's patterns
[ ] You can plan around your cycle without it controlling your life
[ ] You have energy for training and daily activities most days of your cycle
The Bottom Line
Your menstrual cycle is powerful information about your overall health. It's not something to be ashamed of, to completely structure your life around, or to accept debilitating symptoms from.
Understanding your cycle gives you power - the power to work with your body instead of against it, to seek help when something feels off and be able to advocate for yourself, and to cut through the noise of conflicting advice about what you "should" be doing.
Your cycle is uniquely yours. Track it, understand it, support it with solid nutrition and lifestyle habits, and don't let anyone - including wellness influencers - tell you how you should feel or what's "normal" for your body.
Because when you truly understand how your body works, you can stop trying to hack it and start working with it to do some seriously cool shit.