If we’re being honest, most of us grew up feeling that the female body works like a random mood generator. For two weeks you’re running at 120 per cent, and then suddenly there are a few days when even a spoon left in the sink the wrong way round sets you off, the skin on your cheek starts playing up and your energy levels plummet to zero.
For years, this has been lumped together under the label ‘she’s just going through her time of the month’. The truth, however, is purely biological and, surprisingly, logical.
Whilst men operate on a 24-hour testosterone cycle (peaking in the morning, dipping in the evening, and starting again the next day), a woman’s body goes through four completely different hormonal states over the course of roughly 28 days. Insulin sensitivity, resting metabolic rate and micronutrient requirements all change. Your body isn’t broken or moody. It’s simply trying to carry out a specific biochemical task at each stage – and requires different fuel to do so.
Why is the female cycle often discussed in metaphorical terms linked to the seasons? In modern nutritional therapy and female biology, the concept of comparing the menstrual cycle to the seasons has become established, and there is nothing esoteric about it – rather, it is a surprisingly accurate physiological analogy. Just as in nature you do not sow crops in December, nor do you expect snow in the middle of July, the female body does not experience the same conditions throughout the entire month. Energy levels, metabolic rate, insulin sensitivity and the ability to cope with stress all change. The division into winter, spring, summer and autumn serves as a simple guide that can help us understand the female cycle as a whole, consisting of several phases.
1. The menstrual phase (The winter of your body)
The menstrual phase is associated with greater calm and the replenishment of lost nutrients. Both oestrogen and progesterone are at their lowest levels. The body undergoes a physically exhausting process as it sheds the lining of the womb. The womb produces substances called prostaglandins, which cause muscle contractions and mild micro-inflammation, leading to pain in the lower abdomen or lower back.
What the body needs: Warm, easily digestible meals, rich broths and steamed vegetables. The priority is to replenish lost iron and combine it with vitamin C to improve absorption.
Pace: A dip in energy at this stage is a normal physiological response, not a lack of discipline. Swap strenuous training sessions for a walk, some light stretching or simply some rest.
2. Follicular phase (Spring)
Oestrogen levels begin to rise gradually. Once the bleeding has stopped, a change sets in. Rising oestrogen levels improve the cells’ sensitivity to insulin, promote collagen production and stimulate brain activity. The complexion clears up and mental capacity increases.
What the body needs: High-quality protein for tissue repair, sprouts, fresh vegetables and fermented foods (kefir, sauerkraut). A healthy gut microbiome is crucial, as it will later help the liver to eliminate excess oestrogen.
Pace: The ideal time for new projects, more intense strength training and social activities.
3. Ovulation phase (Summer)
During the ovulation phase, oestrogen and testosterone levels are at their peak. During this brief window, you have the most energy, recover the quickest and are at your most communicative. Nature has designed it this way for a reason – the body is ready for reproduction.
What the body needs: Plenty of both soluble and insoluble fibre. Once ovulation has taken place, oestrogen has fulfilled its role and the body must break it down in the liver and safely eliminate it via the digestive tract. If digestion is sluggish, oestrogen metabolites may be reabsorbed into the bloodstream and pave the way for subsequent premenstrual discomfort.
Intensity: Peak physical strength. Use this setting at the gym or when carrying out demanding tasks.
4. Luteal phase (Autumn): Increased metabolism and a test of the nervous system
The luteal phase is dominated by progesterone, and hormone levels drop sharply due to the approaching menstruation. This is where the most common stumbling block lies. Your basal metabolic rate actually speeds up during this phase – your body burns 100 to 300 extra calories a day simply to maintain a higher body temperature. Hunger and cravings for carbohydrates are therefore not a lack of willpower, but a physiological fact. Furthermore, if fertilisation does not occur, both progesterone and oestrogen levels drop suddenly, which affects serotonin levels in the brain. The result? Fatigue, fluid retention and severe hormonal acne.
What the body needs: Complex carbohydrates (oats, root vegetables, whole grains), which stabilise blood sugar levels and support serotonin production without causing fluctuations in blood sugar. Magnesium is key for muscle relaxation, as are B vitamins.
Pace: Slow down. Instead of pushing yourself too hard, get more sleep and reduce the triggers that raise cortisol levels.
Where does the nutritional gap arise in everyday life?
Tailoring your diet to your body’s changing needs is a great starting point, but real life brings with it stress, deadlines and irregular sleep patterns. When high cortisol levels are added to the natural hormonal dip in the second half of the cycle, the body starts to draw on its nutrient reserves.
However, there are specific substances that provide the endocrine system with precisely those building blocks that it lacks during periods of stress:
Cellular foundation and inflammation control: Hormonal fluctuations often exacerbate inflammatory processes in the body, which you may experience, for example, as painful uterine cramps or inflammatory acne on the skin. The fatty acids EPA and DHA are essential for the proper structure of cell membranes and the production of anti-inflammatory mediators, which suppress the excessive production of prostaglandins. The body cannot produce them itself, and in cases of chronic deficiency, PMS manifests itself much more severely. Omega-3 fatty acids, for example, provide excellent support for managing inflammatory processes in the body.
Metabolic support for women’s health: The processing of hormones in the liver and the stability of the nervous system require specific cofactors. Zinc helps maintain healthy skin, vitamin B6 plays a direct role in regulating hormonal activity, and magnesium helps reduce feelings of fatigue. This comprehensive approach ensures that the body has exactly the right micronutrients to hand, the demand for which rises sharply during the luteal phase. Dr Lucullus’s premium ‘Women’s Health’ gummy sweets are an excellent choice to support you.
Herbal adaptation: When emotional fluctuations, irritability and a feeling of general overwhelm are the main issues, standardised herbal extracts and adaptogens come into play. Herbs such as alchemilla and vitex have a long-standing reputation for supporting the natural balance between oestrogen and progesterone, thereby helping to gently smooth out even the most severe mood swings before the start of a new cycle. Dr Lucullus’s ‘Women’s Balance’ can help with this regulation. This product focuses on hormonal balance and the regulation of mood and emotional well-being.
You must work with biology, not against it
The whole point of hormonal health isn’t about finding a way to feel the same every single day of the month. Female physiology is, by its very nature, changeable, and respecting that is not a weakness, but the most practical thing you can do for yourself.
Once you realise which phase you’re in, you’ll stop blaming yourself for feeling tired before your period and start giving your body what it actually needs at that moment. Whether that means slowing down, a more balanced diet, or targeted supplementation with substances such as Omega-3 and specific micronutrients, the aim is clear: to ensure that the end of your cycle isn’t a monthly setback, but a natural phase that you can get through without unnecessary exhaustion.
