These phases are a rhythm of hormone changes that can influence energy, metabolism and how your body responds to food and exercise.
One of the most important things to understand when trying to conceive is that there is only a short fertile window each cycle. If you’re unsure when you’re ovulating, it can make timing for conception much harder.
Understanding your cycle can help you work with your hormones rather than against them supporting better energy, balance, and fertility awareness.
1. Menstrual Phase (Approx Days 1–5)
Hormones: Estrogen and progesterone are at their lowest during this time.
What’s happening: The uterine lining is shedding. Energy can be lower, and the body may feel more tired, this is the best time to rest & reset.
Nutrition Tips:
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Focus on iron-rich foods like leafy greens, lentils, or red meat to replace iron lost during bleeding
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Include protein and complex carbs to stabilise energy
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Stay hydrated
Training Tips:
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Gentle movement is best: walking, stretching, restorative yoga
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Listen to your body; intense workouts may feel harder
2. Follicular Phase (Approx days 6–14)
Hormones: Estrogen begins to rise, stimulating egg development. Energy and creativity increase - take advantage of this!
Nutrition Tips:
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Increase fresh vegetables, fruits, and lean protein
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Include healthy fats (avocado, olive oil, nuts) to support hormone production
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Hydrate well; rising estrogen can support nutrient utilisation
Training Tips:
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Energy is higher, strength training, HIIT, and cardio work well
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Use this phase to push performance or try new workouts
3. Ovulatory Phase (Approx days 14–16)
Hormones: Estrogen peaks, luteinising hormone (LH) spikes, progesterone begins to rise. Ovulation occurs - this is the go time for trying to conceive.
Nutrition Tips:
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Focus on high-quality protein and complex carbs to sustain energy
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Include antioxidant-rich foods (berries, greens) to support egg health
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Maintain hydration, as estrogen peaks can affect water balance
Training Tips:
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Energy and strength are typically at their highest
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Ideal for heavy lifting, sprinting, or competitive workouts
4. Luteal Phase (Approx days 17–28)
Hormones: Progesterone dominates; estrogen is moderately high. Body temp rises slightly, and some women may experience PMS.
Nutrition Tips:
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Focus on complex carbs, fibre, and magnesium-rich foods (spinach, pumpkin seeds) to support mood and reduce bloating
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Small, frequent meals can help manage blood sugar fluctuations
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Include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts to support estrogen metabolism
Training Tips:
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Energy may start to dip mid-luteal, moderate-intensity workouts like cycling, swimming, or yoga work well
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Listen to your body, some women may benefit from shorter or lighter sessions
When hormones are out of balance, you can notice unwanted symptoms like breast tenderness, period pain, mood changes, headaches and more during different phases of your cycle.
For supporting balanced hormones and overall preconception health, Falli is our go-to preconception formula.
