Cycle Education
Understand Your
Cycle Phases
Your cycle is made up of four distinct phases, each with its own energy, strengths, and rhythms. Explore them all below.
Four Phases,
One Powerful Cycle
Every menstrual cycle moves through four phases, each driven by shifting hormones that influence your energy, mood, creativity, and focus. Understanding these shifts is the key to working with your body instead of against it.
Your body is renewing. Honour that stillness. This is where your next cycle is born.
Fresh energy is rising. Your brain is sharp, creativity is popping. This is your moment to begin.
You are magnetic. Communication and connection are peaking. This is your time to shine.
Time to wind down. Your detail brain is sharp right now. Finish what you started.
Deep Dive
Explore Every Phase
Tap a phase to discover what is happening in your body, how you will feel, and how to make the most of it.
Menstrual Phase
Your body is renewing. Honour that stillness. This is where your next cycle is born.
What's Happening in Your Body
The uterine lining sheds, causing your period. Both estrogen and progesterone are at their lowest, which is why energy and mood dip. Your body is in its deepest rest-and-renewal phase. Think of it as winter in your inner cycle.
Energy & Mood
Energy is at its lowest right now. You may feel introspective, tired, or emotionally sensitive. This is your body's natural reset. Honour it with rest and gentle movement.
Best Activities
- Journaling & reflection
- Light stretching or yoga
- Goal-setting for the cycle ahead
- Reading or podcasts
Self-Care
- Warm baths & herbal teas
- Extra sleep and naps
- Comfort foods rich in iron
- Say no to over-commitment
Nutrition Focus
- Iron-rich foods (spinach, lentils, red meat)
- Warm, cooked meals over cold/raw
- Anti-inflammatory spices (turmeric, ginger)
- Dark chocolate for magnesium
Movement & Exercise
- Gentle yoga or yin stretching
- Slow walks in nature
- Light swimming
- Rest days are perfectly okay
Hormone Snapshot
The Full Picture
Your Hormone Journey
See how estrogen, progesterone, and your energy shift across the entire cycle.
Know Your Body
Find Your
Cycle Phase
Enter your cycle details and discover which phase you're in today.
Your Cycle Details
Your data stays on your device. We don't store or send it anywhere.
Did You Know?
Cycle Quick Facts
Average cycle length, but 21 to 35 days is perfectly normal
Total menstrual cycles the average person has in a lifetime
Each phase has distinct hormonal shifts that affect body and mind
Body temperature rise after ovulation due to progesterone
Your rhythm, your rules
Ready to plan with your rhythm?
Download Sanza on iOS or open the web app. Phase-aware focus, rest, and energy cues that actually adapt to you.
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