How to read the numbers: Today’s average = common in today’s population – not a target or optimum · Fact = a finding from research or biology · How-to = a practical step or time frame
Each with a different profile
The menstrual cycle is divided into menstruation, the follicular phase, ovulation and the luteal phase, and in each the hormone balance shifts, which can affect energy, mood and appetite. Track your cycle for a few months and notice how you feel in each phase.
Individually 21–35
Twenty-eight days is only an average – a cycle of 21 to 35 days is considered normal in adult women, and slight variation is common. If your cycle length changes markedly or falls outside this range, consult a gynaecologist.
Unaware of their cyclical strength
This figure is not precisely measured; it rather reflects the experience that many women do not track their cycle or know how its phases affect them. A simple log of energy, sleep and mood in an app or diary will help you match your plans to your rhythm.
The menstrual cycle is governed by the hypothalamic–pituitary–ovarian axis. The key hormones: oestrogen (rises in the first half), progesterone (rises in the second half), LH and FSH (trigger ovulation) and testosterone (peaks around ovulation). Each phase has a specific hormonal profile — and therefore specific cognitive, physical and emotional characteristics.
Alisa Vitti popularised the concept of "cycle syncing" — adapting your diet, training, work and social life to the phases of your cycle. It isn't just a wellness trend — it's chronobiology applied to the female hormonal system.
The four phases of the cycle
Menstruation (days 1–5): Oestrogen and progesterone at their lowest. Lower energy, introversion, better access to intuition. Recommendation: gentle movement (yoga, walking), rest, deep reflection and planning.
Follicular phase (days 6–13): Rising oestrogen. Energy, motivation, creativity, openness to new things. The ideal time for projects, creative work, networking and physically demanding training.
Ovulation (day 14): Oestrogen and testosterone peak. Maximum energy, communicativeness, self-confidence, sexual desire. The ideal time for presentations, negotiations and social events.
Luteal phase (days 15–28): Rising progesterone, with oestrogen falling towards the end. Detail-oriented, introverted, excellent for finishing tasks, admin and analysis. PMS in the final days if hormones are out of balance.
Cycle syncing — aligning your life with your cycle
Training: follicular phase → HIIT, strength training. Ovulation → peak performance. Luteal → moderate intensity, Pilates, swimming. Menstruation → gentle movement. Nutrition: the luteal phase raises basal metabolic rate by 100–300 kcal — hence the cravings. Increase magnesium (dark chocolate, nuts) and fibre before menstruation to reduce PMS. Work: presentations, pitches → ovulation. Deep work, analysis → luteal phase.
Hormones and cognitive performance
Oestrogen enhances verbal memory, language skills and social cognition. Testosterone (peaking at ovulation) improves spatial cognition and self-confidence. Progesterone has a sedative effect — the luteal phase is less suited to creative risk-taking, but excellent for detailed work. These differences are measurable in neuroimaging studies.
What disrupts the cycle and how to optimise it
Chronic stress (cortisol competes with progesterone for receptors). Undereating — a calorie deficit below 1,200 kcal suppresses hypothalamic function (hypothalamic amenorrhoea). Overtraining without recovery. Hormonal contraception — suppresses the natural cycle and may permanently lower SHBG. Optimisation: vitamin B6 (PMS reduction), magnesium (120–360 mg in the luteal phase), omega-3, zinc (follicular phase), adaptogens (maca, Vitex agnus-castus for the luteal phase).
