There are weeks when everything feels possible, when you’re sharp and sociable and your skin looks good. And there are weeks when the same workload feels impossible, when small things land harder, when all you want is to cancel all your plans and stay in bed. If you’ve ever wondered why, the answer is almost certainly your hormones.
According to Dr Sonia Davison, Endocrinologist and part of the endota Wellbeing Conversation, this is not random. Understanding your hormones across the menstrual cycle begins with knowing that the shifts you feel are by design. “Our oestrogen, progesterone and testosterone are all fluctuating throughout the cycle in a very programmed way,” she explains, “and that can really affect mood, physical function, bloating and breast tenderness, depending on where a woman might be in her cycle.”
This guide is for women who are cycling naturally and not currently on hormonal contraception, breastfeeding or pregnant, as those factors may alter the hormonal pattern described here. If that’s you, your experience may look a little different, and your GP is the best person to help you understand your own rhythm. For everyone else, what follows is a phase-by-phase look at what your body is actually doing across the month for hormones and mood and what that might mean for how you feel, how your skin behaves and how you take care of yourself.
a quick primer: the four menstrual cycle phases
The menstrual cycle has four distinct phases, and while a textbook cycle is often described as 28 days, a typical cycle can be anywhere from 21 to 35 days and every woman’s experience varies.¹ Understanding the menstrual cycle phases means understanding the oestrogen and progesterone cycle that drives them: each phase is shaped by a different hormonal profile and each one may feel noticeably different from the last. The phases are the menstrual phase, when bleeding occurs; the follicular phase, when the body prepares a new egg; ovulation, when that egg is released; and the luteal phase, which bridges ovulation and the next period.
phase one: menstruation (roughly days 1 to 5)
The first day of your period marks day one of a new cycle. This is a phase for softness rather than pushing through. At this point, oestrogen and progesterone are at their lowest, having dropped sharply in the days before bleeding began.² This hormonal drop is what Dr Davison describes as hormones “dive bombing” before the period, and it goes a long way toward explaining the contrast many women feel once menstruation actually arrives: a sense, for some, of relief or emotional settling after the turbulence of the days before.
Energy is typically lower during this phase and the body is doing significant internal work. Many women feel more inward, more tired and more emotionally tender, and the pain threshold may be lower than at other points in the cycle.³ This is not a failure to cope. It is the body at a particular point in a natural cycle, and it deserves the same consideration you would give any other period of genuine physical effort.
Skin during menstruation is often at its driest and most reactive, with oestrogen levels too low to support its usual moisture and resilience.⁴ Gentle, nourishing products are worth reaching for now rather than anything active or stripping.
phase two: follicular (roughly days 6 to 13)
As menstruation ends, the follicular phase begins. For many people this is when things start to feel easier again. Energy returns, mood lifts and there is often a natural inclination toward other people, toward making plans, saying yes and being out in the world again. Research confirms that rising oestrogen through this phase is associated with improvements in mood and energy,² and for many women this is the part of the month that feels most like their baseline self.
The hormones and skin cycle are particularly visible during the follicular phase. Research shows that rising oestrogen supports collagen production and skin hydration, meaning skin often looks its clearest and most even during the follicular phase.⁵ It is a relatively high-resilience window, which makes it a natural time to consider more active skincare or professional treatments. More high-performance facials are worth considering here, when skin is at its most receptive.
phase three: ovulation (roughly day 14, give or take)
Ovulation is the shortest phase of the cycle but often the most felt. Oestrogen peaks just before the egg is released, triggering a surge of luteinising hormone that prompts ovulation.² Testosterone also peaks around this time, and the combined effect on hormones and mood can be striking.⁶
“We typically feel good mid-cycle,” Dr Davison says simply. For many women this is the week when everything feels more effortless: social energy is high, focus is sharp and there is a natural inclination toward engagement rather than withdrawal. This phase lasts only a few days, so it is worth noticing rather than taking for granted.
Self-care in this phase looks different to the rest of the cycle. This is not a time to slow down but to lean into the energy available.
phase four: luteal (roughly days 15 to 28)
After ovulation, progesterone rises to prepare the body for a potential pregnancy, and oestrogen rises with it before both hormones fall sharply if conception doesn't occur.² This hormonal arc shapes the two very different halves of the luteal phase.
The first half, roughly the week after ovulation, is often characterised by a calm, settled focus. Progesterone has a naturally quietening effect on the nervous system and many women find this a productive, grounded time.⁷ It is the second half, the week or so before menstruation, where the more challenging symptoms tend to emerge.
Dr Davison describes this as the body "running out of oestrogen and progesterone before the period," and it is one of the clearest illustrations of how directly hormonal shifts translate into lived experience. Breast tenderness, bloating, disrupted sleep and irritability are all characteristic of this window.⁸ So is a lower emotional threshold, and a tendency to be harder on yourself than the situation warrants. Understanding that these experiences are hormonal in origin rather than personal failings can genuinely shift how you move through them.
Your skin may also respond to the shift. As progesterone rises it stimulates sebum production, which can make skin oilier and more prone to breakouts in the week before menstruation.⁹ Gentle, consistent skincare tends to serve this phase better, while the Clearing BHA Serum can help bring balance to oily, breakout-prone skin.
This is a week that asks for less, not more. Protecting sleep, reducing commitments where possible and choosing to slow down are all small, practical ways to work with what the body is doing. The Hot Stone Massage or Organic Relax Massage fits naturally here, and the Rest & Restore range at home makes for a quieter, more settling end to the day.
working with your cycle, not against it
The most useful shift, according to Dr Davison, is simply awareness. “Just being knowledgeable and aware of what your body’s doing,” she says, “by knowing that at this time of the month, you might be having breast tenderness or bloating, you might feel cranky at another time in the month, and just structuring your life, your relationships, your activities, around those times.”
“Just being knowledgeable and aware of what your body’s doing, by knowing that at this time of the month, you might be having breast tenderness or bloating, you might feel cranky at another time in the month, and just structuring your life, your relationships, your activities, around those times.”
She also suggests bringing others in on this awareness. Telling a partner or family member that you tend to feel differently at certain points in the month and that a little more kindness at those times would help, is not oversharing. It is practical and it can meaningfully reduce friction at moments when you are already carrying more.
Cycle syncing, the practice of aligning your activities, exercise, nutrition and self-care to where you are in your cycle, has grown significantly as a concept and while the evidence base is still developing, the underlying principle aligns with what the hormonal science shows.¹⁰ This is not about optimising productivity, it’s about building a kinder relationship with your own rhythm and reducing the self-criticism that tends to arrive when you feel different to how you felt last week.
Cycle tracking can support this awareness without requiring anything elaborate. Many women find that journaling how they feel each day for a few months is enough to reveal their own pattern. Digital tracking tools can also be useful for those who prefer them — there are several well-regarded options available.
For women wanting to go deeper on hormonal wellness, the endota Wellbeing Conversation offers content from endota’s panel of experts, including Dr Davison, as part of a broader resource for understanding and supporting women’s hormonal health in Australia.
a note on contraception and other factors
If you are on the contraceptive pill, using hormonal contraception of another kind, breastfeeding or moving into perimenopause, the hormonal pattern described in this article will look different for you. It simply means your hormonal rhythm is shaped by different factors and deserves its own understanding.
Dr Davison’s encouragement is consistent: don’t navigate this alone. “Don’t struggle,” she says. “Try and get some help, try and get to a trusted health practitioner who can assist you.” A GP or women’s health specialist can help you make sense of your own pattern, whatever stage or circumstance you are in.
frequently asked questions
Why do I feel so different each week of my cycle?
Oestrogen, progesterone and testosterone all fluctuate in a programmed way across the cycle, and each has a direct effect on mood, energy, sleep and physical sensation.² The changes you feel from week to week is not inconsistency, it’s your hormonal cycle doing exactly what it is designed to do.
How do my hormones affect my skin throughout the month?
The hormones and skin cycle are closely linked. During the follicular phase, rising oestrogen supports collagen and hydration, often giving skin a clearer, more even appearance.⁵ In the luteal phase, rising progesterone stimulates sebum production, which can lead to oiliness and breakouts in the week or two before menstruation.⁹ During menstruation itself, low oestrogen can leave skin feeling dry and sensitive.⁴
What is cycle syncing and does it actually work?
Cycle syncing involves aligning your activities, nutrition, exercise and self-care practices with the different phases of your cycle. The concept is grounded in real hormonal science, even if the broader evidence base for specific recommendations is still developing.¹⁰ For many women, simply becoming more aware of their cycle and adjusting their expectations accordingly makes a meaningful difference to how they experience the month.
Does the pill change my hormonal pattern?
Yes. Hormonal contraception works by regulating or suppressing the natural hormonal fluctuations described in this article,² which means the phase-by-phase experience outlined here will not apply in the same way. If you are on the pill and want to understand your hormonal health, speaking with your GP is the best starting point.
Why do I feel great mid-cycle but terrible the week before my period?
At mid-cycle oestrogen and testosterone peak, which tends to produce higher energy and better mood.⁶ In the week before your period both drop sharply, and as Dr Davison puts it, the body is simply running out of those hormones before the period arrives.⁸
How can I track my cycle without using an app?
A simple daily journal noting your energy, mood, skin and any physical symptoms is enough to reveal your pattern over two or three months. Noting the first day of your period each month and counting forward will help you identify roughly where you are in each phase. Many women find that even this level of awareness significantly changes how they relate to their own fluctuations.
When in my cycle is the best time to get a facial or massage?
The follicular phase, once menstruation has ended and oestrogen is rising, is generally when skin is most resilient and receptive, so consider booking a facial around this time. The premenstrual week in the luteal phase is often when the nervous system benefits most from grounding, low-demand treatments like a massage. That said, any time you feel called to rest and be cared for is the right time.
references
¹ Munster, K., Schmidt, L., & Helm, P. (1992). Length and variation in the menstrual cycle: a cross-sectional study from a Danish county. British Journal of Obstetrics and Gynaecology, 99(5), 422–429. https://doi.org/10.1111/j.1471-0528.1992.tb13762.x
² Reed, B. G., & Carr, B. R. (2018). The normal menstrual cycle and the control of ovulation. In K. R. Feingold et al. (Eds.), Endotext. MDText.com. https://www.ncbi.nlm.nih.gov/books/NBK279054/
³ Iacovides, S., Avidon, I., & Baker, F. C. (2015). What we know about primary dysmenorrhoea today: a critical review. Human Reproduction Update, 21(6), 762–778. https://doi.org/10.1093/humupd/dmv039
⁴ Thornton, M. J. (2013). Oestrogens and ageing skin. Dermato-Endocrinology, 5(2), 264–270. https://doi.org/10.4161/derm.23872
⁵ Verdier-Sévrain, S., & Bondé, F. (2007). Skin hydration: a review on its molecular mechanisms. Journal of Cosmetic Dermatology, 6(2), 75–82. https://doi.org/10.1111/j.1473-2165.2007.00300.x
⁶ Roney, J. R., & Simmons, Z. L. (2013). Hormonal predictors of sexual motivation in natural menstrual cycles. Hormones and Behavior, 63(4), 636–645. https://doi.org/10.1016/j.yhbeh.2013.02.013
⁷ Bixo, M., Andersson, A., Winblad, B., Purdy, R. H., & Bäckström, T. (1997). Progesterone, 5α-pregnane-3,20-dione and 3α-hydroxy-5α-pregnane-20-one in specific regions of the human female brain in different endocrine states. Brain Research, 764(1–2), 173–178. https://doi.org/10.1016/s0006-8993(97)00455-1
⁸ Rapkin, A. J., & Akopians, A. L. (2012). Pathophysiology of premenstrual syndrome and premenstrual dysphoric disorder. Menopause International, 18(2), 52–59. https://doi.org/10.1258/mi.2012.012014
⁹ Nguyen, M.-L., Nguyen, S., Sood, N., Marivada, S., Magaldino, A., & Mayrovitz, H. N. (2024). Physiological Changes in Women’s Skin During the Menstrual Cycle: A Scoping Review. Cureus. https://doi.org/10.7759/cureus.75286
¹⁰ Armour, M., Parry, K., Al-Dabbas, M. A., Curry, C., Holmes, K., MacMillan, F., Ferfolja, T., & Smith, C. A. (2019). Self-care strategies and sources of knowledge on menstruation in 12,526 young women with dysmenorrhea: a systematic review and meta-analysis. PLOS ONE, 14(7), e0220103. https://doi.org/10.1371/journal.pone.0220103
Dr Sonia Davison is an endocrinologist and women’s health expert. She is part of the endota Wellbeing Conversation, a group of experts who share evidence-based insights to help people better understand how their bodies and minds work.
