Every woman’s experience with her menstrual cycle is unique, but one thing that remains the same is that our hormones fluctuate in a complex rhythm throughout the month. These hormonal shifts affect everything from mood and energy levels to digestion, focus, and even cravings (hello chocolate). By understanding the four phases of the menstrual cycle (follicular, ovulation, and luteal), you can start to work with your body instead of against it.

Today, we are breaking down each phase of your cycle and giving you simple, supportive tips, from what to eat and how to move, to how to take better care of yourself emotionally. Additionally, I’ll share one of my favorite ways to receive daily, all-around support, regardless of your current phase.

Menstrual Phase: Take It Slow (Days 1–5)

This phase starts on the first day of your period and usually lasts a few days. Hormones are at their lowest right now, which means you might feel more tired, moody, or just not yourself. Totally normal.

How to support yourself:

• Eat warm, comforting foods like soups, roasted veggies, and iron-rich meals (think spinach, lentils, or even a good burger). Sip on calming teas like ginger or chamomile if cramps or bloating show up.
• Move gently—this is a good time for yoga, stretching, or a slow walk. Skip the intense workouts and give your body some grace.
• Slow down and rest. Journal, binge your favorite feel-good show, or say no to things that drain you. This is your time to unplug and recharge.

Follicular Phase: Get Things Done (Days 6–14)

After your period ends, your energy usually starts to rise again. You may feel more focused, upbeat, and ready to take on the world. That’s thanks to your body producing more estrogen.

How to support yourself:

• Fuel up with fresh foods like greens, berries, whole grains, and healthy fats. This is a great time to eat lighter and more energizing meals.
• Try something new. Whether it’s a new workout class, project, or creative idea—this phase is great for going after it. You’ve got the mental clarity and motivation to back it up.
• Plan and create. If you’ve got big ideas or goals, now’s the time to make a game plan.

Ovulation Phase: Show Up and Shine (Around Day 14)

You’re glowing, social, and probably feeling your best right now. Ovulation is short but powerful—this is when you’re most fertile, but also often the most magnetic and energetic.

How to support yourself:

• Eat colorful, nutrient-packed meals that support your energy and skin. Think lean proteins, healthy carbs, and antioxidant-rich foods.
• Move your body with confidence. Dance, HIIT, lifting—this is a great time to go all in at the gym or try something high-energy.
• Be social and visible. Schedule the coffee date, lead the meeting, pitch the idea—your communication is on point right now, so don’t hold back.

Luteal Phase: Wind Down (Days 15–28)

This is the longest phase, and where PMS tends to creep in. Progesterone rises, and if your body doesn’t prep for pregnancy, hormone levels drop—which can lead to irritability, cravings, fatigue, and a general “meh” feeling.

How to support yourself:

• Cravings are real, but you can satisfy them smartly. Focus on complex carbs like sweet potatoes, oats, or brown rice. Add in magnesium-rich foods like dark chocolate or seeds.
• Dial back your workouts. Try Pilates, gentle yoga, or walking in nature. Low-impact movement can actually help ease cramps and mood swings.
• Give yourself more care, not criticism. If you’re more emotional or low-energy, that’s totally okay. Prioritize sleep, take breaks from social stuff, and don’t overbook yourself.

Need A Little Extra Support?

You can do all the things —eat right, sleep more, move your body —and still feel a little off. That’s where HerCore Essentials Cycle Support comes in. It’s a daily supplement designed to help support your body throughout all four phases of your menstrual cycle, without requiring you to guess what you need when.

It’s packed with ingredients that have actually been studied, including:

• Chaste Berry for PMS relief and hormone balance
• Ginfort® Ginger Extract to help with cramps, bloating, and fatigue
• Lemon Balm to calm your mind and help you de-stress
• Rhodiolife® Rhodiola Rosea for mood and energy support
• Vitamin B6 & Magnesium for cramping, mood, and cycle comfort

It’s an easy, holistic way to stay supported every single day, no matter what phase you’re in.

Understanding your cycle is one of the most powerful things you can do for your health. It helps you stop fighting your body and start flowing with it. Your body knows what it’s doing; you just need to give it the support it needs.