Menstrual cycle moods can shift throughout the month, influencing how energised, focused, or emotional you feel. These changes are linked to the 4 phases of the menstrual cycle, each with its own hormonal pattern.

Learning how to track your menstrual cycle can help you better understand these fluctuations and support your wellbeing.

Phase 1 – Follicular Phase

Energy & Mood During the Follicular Phase

Follicular phase mood changes often include improved focus, motivation, and a sense of clarity as hormone levels begin to rise.

This phase is often associated with a gradual return of energy following menstruation.

Phase 2 – Ovulation Phase

Ovulation Fatigue

Although ovulation is often associated with high energy, ovulation fatigue can still occur. Hormonal shifts, sleep patterns, or lifestyle factors may contribute to fatigue during ovulation.

Phase 3 – Luteal Phase

Energy, Appetite and Mood

During this phase, some people experience lower energy levels and symptoms such as nausea before your period begins.

You may also find yourself wondering, “why am I so hungry on my period?” Hormonal changes can influence appetite, and some people feel tired and hungry the week before their period.

It’s also common to feel low or emotionally overwhelmed during this time.

Phase 4 – Menstruation Phase

Period Fatigue & Symptoms

Period fatigue is one of the most commonly reported symptoms during menstruation. Some people also experience dizziness with menstruation or what is sometimes referred to as period flu.

Physical Changes During Your Period

Temporary weight gain during your period is often linked to fluid retention during menstruation, rather than actual weight gain.

Some people may also experience joint pain during menstruation, which can be influenced by inflammation.

In summary 

Your menstrual cycle naturally affects energy, mood, and physical wellbeing. By understanding these changes, you can better support your body and adapt your routine throughout the month.

Sources: 

Core research papers:

Menstrual cycle fatigue study (Washio 2023) - shows higher fatigue in luteal phase

Li et al. 2020 fatigue study - mental fatigue high in luteal

Jang et al. 2025 meta-analysis - menstrual phase often highest fatigue

Carmichael 2021 review - links oestrogen/serotonin to fatigue

Other good review / context papers:

Rogan 2022 nutrition review - shows metabolic shifts across phases

Kullik 2025 study - symptom load