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The four phases are: Menstrual (days 1-5, period bleeding), Follicular (days 6-13, rising energy and creativity), Ovulatory (days 14-16, peak energy and sociability), and Luteal (days 17-28, declining energy, focus on completion). Day ranges are approximate and adjust with your personal cycle length.
Count the days since the first day of your last period. Day 1-5 is typically the menstrual phase, days 6-13 the follicular phase, days 14-16 the ovulatory phase, and days 17-28 the luteal phase. These ranges adjust based on your personal cycle length.
Menstrual: iron-rich foods, warm soups, dark chocolate. Follicular: fresh vegetables, fermented foods, light proteins. Ovulatory: raw foods, fiber-rich grains, anti-inflammatory foods. Luteal: complex carbs, magnesium-rich foods, healthy fats to stabilize mood and blood sugar.
Menstrual: gentle yoga, walks, stretching. Follicular: try new classes, cardio, hiking. Ovulatory: high-intensity training, group sports, running. Luteal: strength training, pilates, slower-paced workouts. Listen to your body and adjust intensity to your energy level.
Hormonal fluctuations drive energy changes. Estrogen rises during the follicular phase, boosting energy and mood. It peaks during ovulation, giving you maximum energy. Progesterone dominates the luteal phase, causing a gradual energy decline. During menstruation, both hormones are low, resulting in lower energy.