Taking Charge Of Your Cycle | How To Guide
Your menstrual cycle is more than just a monthly occurrence—it’s a powerful rhythm that affects your energy, mood, and overall well-being. By understanding the different phases of your cycle and how they impact your body, you can tap into its natural flow to better care for yourself. Whether you’re tracking your cycle to prevent pregnancy, trying to conceive, or simply aiming to feel your best, knowing how to align your lifestyle with your body’s needs is a game-changer.
In our family we have used cycle understanding and tracking to plan our family. While we have had a “oh wow” baby, we always knew the possibility of pregnancy since I actively tracked my cycles and what phase I was in. Tracking my cycles helped me plan my life, I was able to understand when I would need rest, and when I would want to feel renewed and make big plans. Taking charge of my cycle became life changing, I went from painful heavy periods and being exhausted to regular flows, without pain and still being able to rock life! I’m so excited to share this blog with you on my experiences and some friendly education on your amazing and wonderful body!
One thing no one taught me, and I wish I knew was that your fertile window isn’t your entire life (aka all month long). However, with how long sperm can live inside a woman, this does extend the period of time of which you could end up conceiving. I’ll dive into this more later when we speak about phases, but I just had to say how wild it is that as women were not really taught at all about this or the power we have within our cycles!
Please note: I am not a medical professional, the statements in this blog are my personal understanding and opinion of the subject. Please seek medical advice and assistance from a trusted medical professional to make big changes in your life. I am a doula, mother and woman who wants to share positive experinces and education.
Ready to dive in?! I wanna share with you taking charge of your cycle from the foods you eat to the way you rest and move! There are many simple, intentional changes you can make to honor your body at every stage. Imagine reducing cramps, managing PMS symptoms, and boosting your energy just by syncing your self-care routine with your cycle. In this blog, we’ll explore everything you need to know—from identifying the key phases of your cycle and the best times for rest to tips on family planning and essential items to keep on hand.
No matter where you are on your journey, this guide will empower you to embrace your cycle with confidence. Let’s dive in and discover how understanding your body can transform your health, relationships, and daily life.
Personal Note: I am a big fan of vitamins, especially during my period. I am anemic so I big part of my life is making sure I keep a good iron/protein rich diet.
I use this brand of supplements “Perfect Supplements” and they gave me a discount code for 10% off which is MACFAMILY and it will take an additional 10% off your order. They are an American brand, and charge in AM so please note that – they’re still the best brand I have found and well worth it.
I only drink a lot of smoothies with the cleanest protein powder I could find which is the “Real food protein” noooote: it says its a mass gainer, but if you use 1 scoop vs one zillion its not. I wish they’d change the marketing for it. Its also amazing while breastfeeding.

Understanding and Embracing Your Menstrual Cycle
What Is the Purpose of Tracking Your Cycle?
Tracking your menstrual cycle goes far beyond simply knowing when your next period will arrive. It’s a powerful tool for understanding your body, improving your health, and achieving your personal goals. Whether you’re avoiding pregnancy, trying to conceive, or simply seeking to connect with your body’s natural rhythms, cycle tracking provides valuable insight. Here’s a closer look at its key purposes:
Connecting with Your Body
Tracking fosters a deeper connection with your body and its natural rhythms. This awareness can enhance self-confidence, promote mindfulness, and help you make informed decisions about your health, lifestyle and intimacy. Your energy levels, focus, and emotional state often fluctuate throughout the menstrual cycle. By understanding these changes, you can align tasks with your natural energy peaks—for instance, scheduling creative work during ovulation and saving reflective tasks for your luteal phase.
Avoiding or Achieving Pregnancy
By identifying your fertile window—the days when conception is most likely—you can use this information to either avoid or plan a pregnancy naturally. Fertility awareness methods (FAM) rely on tracking signs like basal body temperature (BBT), cervical mucus, and cycle length, making it an effective tool for family planning.
Understanding Your Health
Your menstrual cycle is often referred to as the “fifth vital sign” because it offers a window into your overall health. Irregularities, such as missed periods or unusual cycle lengths, can signal underlying issues like hormonal imbalances, stress, or even medical conditions like polycystic ovary syndrome (PCOS) or thyroid disorders.
Managing Symptoms and PMS
Tracking your cycle allows you to predict when premenstrual symptoms (PMS) like potential mood changes, cramps, or fatigue might occur. With this awareness, you can plan self-care routines, adjust your diet, or prepare for upcoming challenges during different phases of your cycle. If you’re experiencing irregular cycles, painful periods, or other concerns, cycle tracking provides valuable data to share with your healthcare provider. It can help diagnose issues and guide treatment plans tailored to your unique body.
How to Start Tracking Your Cycle
For me, tracking my period is about empowerment. If I am to have my period once a month, every year for say 30 years that’s 2,520 days in my life spent menstarting. To me this is A LOT of time, and I want to feel incontrol of that time and not like I’m losing time to my cycles. I started tracking my periods at around 16 so I could better understand my hormones. Around 18 I started taking it very seriously and got my first tracking app.
To start I would recommend picking a system, you can use apps, paper charts, or fertility awareness workbooks to track these details. Personally I have been using the Kindara app for over 10 years – which is cool because it shows me 10 years of charts of my cycles! Once you have that figured, then you may begin by recording the start and end dates of your period. Then when you’re comfortable understanding the dates, expand to observing other signs like BBT, cervical mucus, and ovulation symptoms.
How to Understand the Stages of Your Cycle
The menstrual cycle is a dynamic process involving four key phases, each marked by distinct hormonal changes that affect your body and emotions. I know a lot of women don’t want to say our cycles affect us, but the reality is they do. It’s NORMAL, our bodies are meant to change just as the ocean tides do! This doesn’t make us any less than.
Understanding these stages helps you tune into your body’s natural rhythms and make informed choices for your health and well-being. Here’s a breakdown of the cycle stages and how to recognize them:
Menstrual Phase
The menstrual phase begins on the first day of your period and lasts 3-7 days. During this phase, the uterine lining sheds, resulting in bleeding.
What Happens:
- Hormone levels (estrogen and progesterone) are at their lowest.
- Your body is resetting to start a new cycle.
- The uterus lining sheds and flows out of your vagina.
- Blood, mucus and some cells from the lining of your uterus will exit your body.
How You Might Feel:
- Low energy and more introspective.
- Cravings for rest and comfort.
What to Do:
- Prioritize self-care and gentle movement, like yoga or walking.
- Focus on nourishing foods rich in iron and hydration.
Follicular Phase
This phase begins when your period starts and leads up to ovulation. The body prepares for potential pregnancy by growing follicles in the ovaries. The follicular phase is the longest phase of your menstrual cycle.
What Happens:
- Estrogen levels rise, thickening the uterine lining.
- Follicle-stimulating hormone (FSH) encourages egg development.
How You Might Feel:
- Increased energy, motivation, and optimism.
- Improved focus and creativity.
What to Do:
- Take advantage of high energy levels for exercise, social activities, and productivity.
- Fuel your body with nutrient-dense foods, especially healthy fats and proteins.
NOTE: Sperm can live inside a woman for several days, some studies showing 5-7 days! Using protection or making conscious choices with your partner during this period is just as important as ovulation.
Ovulation Phase
Ovulation is the shortest but most critical phase, as this is when an egg is released and can be fertilized. Ovulation marks the end of the follicular phase and the beginning of the luteal phase. This usually happens once a month, about 2 weeks before your next expected menstruation.
What Happens:
- A surge in luteinizing hormone (LH) triggers the release of an egg.
- Estrogen peaks, and testosterone may also increase slightly.
How You Might Feel:
- Increased libido and confidence.
- You may notice clear, stretchy cervical mucus (similar to egg whites).
What to Do:
- If avoiding pregnancy, use protection or avoid intercourse during this fertile window.
- Optimize workouts or tackle challenging tasks during this energetic phase.
NOTE: This is the time where you are likely to get pregnant if you have unprotected sex!
Luteal Phase
After ovulation, the body prepares for a possible pregnancy. Now that ovulation has occurred, the egg travels through your fallopian tubes to your uterus. The uterus lining continues to thicken in preparation for pregnancy. If fertilization doesn’t occur, hormone levels drop, signaling the start of a new cycle.
What Happens:
- Progesterone rises to support a potential pregnancy.
- Estrogen declines, causing symptoms in some people.
How You Might Feel:
- Slower energy, increased sensitivity, or mood changes.
- Bloating, breast tenderness, or food cravings.
What to Do:
- Practice self-care and stress management techniques like praying, meditation or journaling.
- Eat complex carbs, iron and magnesium-rich foods to reduce potential symptoms.
Tips for Tracking and Understanding Your Cycle
- Keep a Journal: Record physical and emotional changes daily.
I have found keeping a journal to be really insightful and helpful. In fact I have enjoyed this easy to use and understand journal “*I don’t use it religiously, since I’m super busy but I still enjoy keeping track and having a space to write things down. - Track Key Signs: Monitor your basal body temperature, cervical mucus, and cycle length.
- Use Apps or Tools: Digital trackers like Kindara, Clue or Flo make it easy to log data and predict stages.
By understanding the stages of your cycle, you can better align your lifestyle, health, and family planning goals with your body’s natural rhythm. It’s an empowering way to take control of your well-being.
What Part of Your Cycle Can You Get Pregnant On?
You can only get pregnant during your fertile window, which occurs around the time of ovulation—when an egg is released from your ovary. This window typically spans about 6 days, including the day of ovulation and the 5 days leading up to it. Here’s a closer look at this critical time:
The Fertile Window
Ovulation Day:
- This is when the egg is released from the ovary, usually around day 14 in a typical 28-day cycle (though it can vary).
- The egg is viable for 12–24 hours after release.
Sperm Lifespan:
- Sperm can survive in the reproductive tract for up to 5 days under the right conditions (e.g., fertile cervical mucus).
- This means having intercourse in the days leading up to ovulation can result in pregnancy.
How to Identify Your Fertile Window
- Track Cervical Mucus:
Fertile mucus is clear, stretchy, and resembles egg whites. This signals ovulation is near. - Monitor Basal Body Temperature (BBT):
A slight rise in BBT (0.5–1°F) occurs after ovulation. While this confirms ovulation has happened, it’s most effective when combined with other methods. - Use Ovulation Predictor Kits (OPKs):
OPKs detect the surge of luteinizing hormone (LH) that occurs 24–36 hours before ovulation.
When Can You Not Get Pregnant?
While the chances of pregnancy are much much lower outside the fertile window, no time in your cycle is entirely “safe” unless you’re sure ovulation has passed. Factors like irregular cycles or early ovulation can make timing unpredictable. I say “not entirely safe” because of how long sperm can live inside a woman, and as well how our cycle can change based off lifestyle factors and changes.