Ladies, it’s time we get honest about something we were never taught properly: our cycles. Not just when we bleed, but the whole thing: hormones, discharge, energy levels, mood swings, libido, and how it all ties together to affect our health, our workouts, our sex lives, and more.
At Moment of Truth Physical Therapy, we believe knowledge is power. And when it comes to understanding your cycle, knowledge is freedom. Freedom to make informed decisions. Freedom to feel normal. Freedom to stop guessing. Freedom to feel more like yourself.
Your Cycle Is a Vital Sign
We talk a lot around here about poop (it matters!), but your menstrual cycle is just as telling. It’s not just something you “deal with” every month. It’s a barometer for your hormonal health, gut health, stress levels, and more. Once you begin tracking it and noticing your own rhythms, you’ll start to see just how much your body is communicating with you.
The Four Phases of Your Cycle
Understanding your cycle means understanding its four key phases, and how each one affects your body, mood, and energy.
1. Menstrual Phase (Days 1–5)
This is the one you know, bleeding. But what you may not know is that this is when estrogen and progesterone are at their lowest. Fatigue is common, as is brain fog, but those shouldn’t be debilitating. A bit of cramping? Sure. But if your cycle comes with days of misery, we need to talk.
This is your body shedding the uterine lining. It’s a reset, a time to rest, restore, and turn inward, like winter. Think cozy socks and hot tea, not burpees and bootcamp.
2. Follicular Phase (Days 6–14)
As you stop bleeding, your body prepares to release another egg. Estrogen rises, and energy follows. You’ll likely feel sharper, stronger, and more motivated. This is your spring, your body is quite literally preparing to bring life into the world, whether or not that’s your plan.
Now’s the time to hit the gym harder, crush those deadlines, and try something new. Your body is primed for it.
3. Ovulation (Around Days 12–15)
This is your summer. Estrogen peaks, your libido may spike, and you might feel vibrant, confident, and social. It’s also the window of fertility. If you’re trying to get pregnant, or avoid it, this is when to pay attention.
During ovulation, some women feel a twinge of pain or notice thicker, stickier discharge (totally normal). That discharge actually helps sperm make its journey. Wild, right?
4. Luteal Phase (Days 16–28)
As progesterone rises, your body either prepares for pregnancy or gears up to shed the lining again. You might feel a little more introspective. Bloating, tenderness, or irritability can show up, but these symptoms should be manageable.
This is your autumn. Think slower movement, gentle workouts, and supporting your body with nutritious foods and calming routines.
Discharge: Not Gross, Just Honest
Let’s bust a myth right here: healthy discharge is not dirty. It’s actually one of the best ways to understand what your body is doing.
- Right after your period: Dry phase. Estrogen is rising, and your body is gearing up again.
- Mid-cycle (follicular to ovulation): Creamy and wetter. This is normal and healthy.
- Ovulation: Sticky or stretchy, this is your most fertile mucus.
- Post-ovulation: May become drier or slightly yellow. That’s also normal.
Abnormal discharge? Watch for itching, burning, strong odor, or cottage cheese-like texture, those are signs to check in with a provider.
Working Out with Your Cycle
Want to avoid injury, boost gains, and feel in sync with your body? Sync your workouts with your cycle:
- Menstrual Phase: Think yoga, walks, light stretching. Your body is doing internal work, don’t add more stress.
- Follicular Phase: Energy is back! Lift heavier, go for those PRs.
- Ovulation: Peak power and performance. Your body is primed for strength and stamina.
- Luteal Phase: Dial it back. Think lower intensity, longer recovery, and support with nutrition and hydration.
This isn’t about avoiding exercise, it’s about being strategic. Recovery, inflammation, and hormone balance are real factors in performance. Why not work with your body instead of against it?
Nutrition & Hormones: What You Eat Matters
Let’s talk about food. Women’s bodies have more complex hormonal needs than men’s, and we’re tired of diets built around male biology.
- During your cycle: Focus on nourishing, easy-to-digest meals. Think smoothies, soups, and lighter fare to ease cramping and bloating.
- Throughout the month: Don’t fear fats or carbs. Your hormones need both to function. Keto and intermittent fasting can backfire for many women, leading to cycle disruption, fatigue, and even worsened PMS.
Fuel your body like it’s worthy of support, because it is.
Let’s Not Forget the Vaginal Microbiome
Yep, your vagina has a microbiome too. Its ideal pH is slightly acidic (3.8–4.5) to ward off infections. Ditch the douches, and be careful with lubes. Coconut oil may be natural, but it’s too alkaline and can throw things off.
Protecting your microbiome means healthier cycles, fewer infections, and more comfortable intimacy.
What Can Moment of Truth PT Do to Help?
We may not regulate your hormones (though we know people who can help with that), but we absolutely work on the physical systems that support a healthy cycle:
- Manual therapy for bloating, cramping, and inflammation.
- Shockwave therapy for conditions like endometriosis, PCOS, and C-section scars.
- Visceral work to support digestion and reduce pain.
- Pelvic floor support to improve blood flow and relieve tension.
- Cranial work to support the endocrine system and reduce stress.
We also guide you toward the right resources, whether that’s a nutritionist, OB/GYN, or hormone specialist. Our goal? To help you live in sync with your body and get answers when something feels off. Ready to get started, talk to a therapist today.
Final Thought: Knowing Is Everything
You don’t need to be an expert on reproductive health. But you do deserve to know what’s normal for you, and when something might be off. You deserve to feel powerful, not confused. You deserve to feel prepared, not ashamed. You deserve to feel at home in your own body.
So track your cycle. Ask questions. Nourish your body. Rest when it’s asking you to. And when you need support, know we’re here for the journey.
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