Estrogen and progesterone: understanding the menstrual cycle

Definition

Estrogen and progesterone are the two main hormones of the menstrual cycle. They are produced by the ovaries and evolve cyclically throughout the month.

These hormones don't just regulate reproduction. They also influence many systems in the body, including metabolism, energy, mood, digestion and even appetite.

Their balance and natural variations go a long way to explaining why some periods of the cycle are more dynamic, while others may be associated with more fatigue or sensitivity.

Why it's important

The menstrual cycle is a true biological rhythm, comparable to an internal cycle that influences the overall functioning of the body.

Fluctuations in estrogen and progesterone can have a tangible impact on everyday life, including :

• energy levels
• motivation and concentration
• appetite and cravings
• mood and emotional sensitivity

Understanding these variations enables us to better interpret our feelings and adapt our habits, rather than endure them or consider them abnormal.

Hormonal changes during the cycle

The menstrual cycle lasts an average of 28 days (but can vary), and is made up of several phases marked by hormonal variations.

Menstrual phase

This phase corresponds to menstruation. Estrogen and progesterone levels are at their lowest.

The body eliminates the uterine lining, which can lead to energy expenditure and fatigue.

It is common to feel :

• a drop in energy
• a need for rest
• increased sensitivity

This is a phase when the body is more focused on recovery.

Follicular phase

After menstruation, estrogen gradually begins to increase.

We often observe :

• improved energy
• better concentration
• greater motivation

Estrogen is also associated with improved insulin sensitivity, which can lead to more stable energy levels.

Ovulation

This phase corresponds to a peak in estrogen, followed by the release of the egg.

This is generally a period when :

• energy is high
• confidence and sociability are higher
• physical and mental performance can be optimal

The body is in a physiologically favorable phase.

Luteal phase

After ovulation, progesterone becomes the dominant hormone.

It prepares the body for a possible pregnancy, which is accompanied by several physiological changes.

This phase can be marked by :

• more fluctuating energy
• increased appetite
• heightened emotional sensitivity

At the end of this phase, some people may experience premenstrual symptoms (PMS).

Specific role of hormones

Estrogen and progesterone have different but complementary effects.

Estrogens are generally associated with a more stimulating dynamic. They promote :

• greater insulin sensitivity
• more stable energy levels
• better concentration

Progesterone, on the other hand, is often associated with a calmer state. It can :

• slightly increase body temperature
• influence appetite
• modify perception of energy

It is not a negative hormone, but a hormone of transition and preparation.

What science says

Research shows that hormonal variations during the cycle influence several physiological parameters.

For example

• energy requirements may increase slightly in the luteal phase
• insulin sensitivity may be higher during the follicular phase
• certain food cravings, particularly sweet ones, are more frequent at the end of the cycle

However, these effects vary from person to person. Not everyone experiences these variations in the same way.

There is no such thing as a universal cycle.

Sources: NIH, Endocrine Society, American Journal of Clinical Nutrition.

Variations and possible discomforts

Hormonal fluctuations can be associated with a variety of symptoms, although these are not systematic.

These may include

• fatigue, depending on the phase
• cravings, particularly in the luteal phase
• mood swings
• digestive discomfort
• tension or pain

These symptoms must be interpreted as a whole, and are not always linked solely to hormones.

Adapt your diet and rhythm

It's not a question of completely modifying your diet according to the phases, but rather of adjusting certain elements.

During the menstrual phase, simple, nutritious, easily digestible meals can help support the body, especially when tired.

In the follicular phase and during ovulation, energy levels are often more stable, making it easier to eat a structured, varied diet.

In the luteal phase, when appetite can increase, it's a good idea to opt for satiating meals, rich in protein, fibre and fat, to limit cravings and energy fluctuations.

Practical advice

Rather than trying to control your body, it's often more effective to adapt your pace to these natural variations.

By listening to your body's signals, you can better manage your energy and food intake throughout the cycle.

Maintaining a balanced diet remains the basis, but certain adjustments can improve comfort, particularly in the premenstrual period.

Accepting these fluctuations as normal reduces frustration and helps you better understand how your body works.

To be linked in the app

This sheet can be linked to :

• leptin and ghrelin
• satiety
• cravings and sugar
• energy and fatigue
• recipes by cycle phase

To remember

Estrogen and progesterone set the rhythm of the menstrual cycle and influence many aspects of daily life.

Keep in mind :

• hormonal variations are natural
• they affect energy, appetite and mood
• every cycle is different
• adapting your diet and rhythm can improve comfort