Understanding Your Cycle: How Your Hormones Shape Fertility, Health, and How You Feel

Your menstrual cycle is much more than “just your period.” It’s a monthly rhythm, guided by shifting hormones, that affects your fertility, your mood, your energy, your sleep, and even your general sense of wellbeing. When you understand this rhythm, it becomes much easier to work with your body rather than feeling confused or frustrated by it.

Below is a simple, evidence-based breakdown of what actually happens during each phase of the cycle — and what you might naturally feel during each one.

The Four Phases of the Menstrual Cycle

1. Follicular Phase (after your period finishes)

Once bleeding stops, your body begins preparing for ovulation. Oestrogen starts to rise, which helps the lining of your womb grow and thicken. This rise in oestrogen often brings a lift in mood and energy. Many women feel clearer, lighter, more focused, or more sociable at this stage. Skin may look brighter, and libido sometimes increases too.

2. Ovulation — the peak of fertility

Ovulation is the moment your ovary releases an egg. This only happens once per cycle and it lasts around 12–24 hours — meaning the egg is only alive for about a day.

Many women notice subtle signs around ovulation, such as:

• clearer, stretchy “egg-white” cervical mucus

• a slight rise in basal body temperature

• a small twinge or ache on one side of the lower tummy

• increased sex drive

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Although the egg is around for about a day, sperm can live inside the body for up to 5 days. This means your fertile window includes the days before ovulation, as well as the day ovulation happens. If sperm are already present, they can fertilise the egg as soon as it’s released.

3. Luteal Phase (after ovulation)

If pregnancy doesn’t occur, the body shifts into the luteal phase. The ovary releases a hormone called progesterone, which helps the lining of the womb stay thick and supported — just in case a pregnancy begins.

Progesterone has a very different effect to oestrogen. Many women notice:

• lower energy

• increased hunger or cravings

• tiredness

• bloating

• breast tenderness

• changes in motivation or mood

• irritability or emotional sensitivity

These are normal hormonal changes, though symptoms should not be extreme or disruptive.

4. Menstruation (your period)

If the egg is not fertilised, hormone levels drop. The lining of the womb breaks down and sheds — which is your period. This is the start of a new cycle.

During this time many people naturally feel:

• lower energy

• a desire to rest or slow down

• mild cramping or heaviness

Gentle movement, warmth, hydration, and nourishing foods can help support comfort during this phase.

What’s a “Healthy” Cycle Length?

A normal, healthy menstrual cycle can vary quite a bit. Most professional health guidelines state that anything between 21 and 35 days is considered normal.

What matters most is your own personal pattern — consistency, predictability, and how you feel throughout the month.

Why Understanding Your Cycle Matters

Learning how your hormones work can help you:

• track your fertile window more accurately

• understand why your symptoms change

• support yourself emotionally throughout the month

• make healthier lifestyle choices that match your hormonal rhythm

• better prepare your body if you’re hoping to conceive

• spot when something feels “off” so you can seek support early

You don’t need to be perfect with tracking — even basic awareness can change how you feel in your daily life.

Introducing “Preparing the Nest” — Your Guide to a Healthier, More Fertility-Friendly Cycle

Introducing Our New Programme: “Preparing the Nest”

At Nest & Nurture, we believe that fertility isn’t just timing — it’s whole-body readiness. Our brand-new programme, Preparing the Nest, is designed to help you:

• understand your cycle and hormones with confidence

• support your emotional wellbeing throughout the month

• optimise your fertile window naturally

• nourish your body through lifestyle, nutrition, and stress support

• prepare physically and mentally for a healthy pregnancy

  
  

If you’re trying to conceive soon — or simply want to feel more connected to your body — this programme could be the perfect fit.

Book a complimentary call to explore whether “Preparing the Nest” is right for you.