46: Understanding Your Menstrual Cycle: What’s Normal & What’s Not

Do you ever wonder what’s really happening with your hormones throughout your cycle? In this episode, we’re diving into a topic that every woman deserves to understand: the phases of the menstrual cycle, what’s normal, and how your hormones impact your mood, energy, and overall well-being.

I’ll walk you through the follicular, ovulation, and luteal phases, explaining the natural shifts in your body and why tracking your cycle is a game-changer. Plus, I’ll share how this knowledge can help you optimize your daily life, workouts, and self-care—because your hormones are working for you, not against you.

Plus, a reminder: Mama’s Power Up is open for enrollment through February 28th with a special $800 discount—this is the lowest price it will ever be offered. If you’re a postpartum or toddler mama struggling with fatigue, now is the time to take action!

🎧 Tune in to learn:

• The three key phases of your menstrual cycle & what’s happening in your body
• How your hormones affect your energy, mood, and metabolism
• Why tracking your cycle can be empowering (and why a 28-day cycle isn’t the gold standard for everyone)
• The truth about birth control and how it impacts your cycle

This episode is a must-listen for any woman who wants to better understand her body, take control of her health, and work with her cycle instead of against it!

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Transcript

Hey, hey! Welcome back to the podcast. Before we dive into today’s episode, I have a quick reminder—or maybe an announcement—that the doors to Mama’s Power-Up are open! This is my four-week small group program designed specifically for postpartum and toddler mamas who want to kick fatigue to the curb and reclaim their energy.

I’m currently offering a special discount—$800 off enrollment—until February 28th at midnight. After that, this pricing will never be available again. If you’re unfamiliar with Mama’s Power-Up, here’s a quick breakdown:

• Four weeks of structured support with pre-recorded educational modules.
• Weekly group coaching calls where you can get individualized feedback and troubleshooting.
• A private support chat where you can connect with other moms on the same journey.
• A curated recipe bank with family-friendly, energy-boosting meals designed to support blood sugar balance.
• A Hair Tissue Mineral Analysis (HTMA) test, plus my interpretation and a custom plan tailored to your body’s needs.

I designed this program to be both accessible and personalized, providing individualized support in a small group setting without the high cost of one-on-one coaching. If you’re interested, check out the link in the show notes! You don’t need a discount code—it’s already applied for you. And if you have any questions, feel free to reach out via email or Instagram DMs. I want to ensure this is the right fit for you, and I’m always open and honest about whether this program aligns with your needs.

Now, let’s dive into today’s episode!

Understanding Your Menstrual Cycle & Energy Levels

You all know I love talking about hormones! I’m incredibly passionate about educating women on their menstrual cycles, especially because of my own experience coming off birth control and losing my period for over nine months. I didn’t receive the education or support I needed from traditional care models, and that’s why I’m so dedicated to sharing this information now.

It dawned on me that I didn’t have a dedicated episode on the different phases of the menstrual cycle—so we’re fixing that today! I pulled from my Get to Know Aunt Flow class, which I used to teach separately but now incorporate into my programs and membership. This is the crash course in hormone health that we should have been given in middle school or high school but weren’t.

Why This Matters

Understanding what’s normal in your cycle allows you to recognize when something is not normal. Specifically, this helps us distinguish between natural energy fluctuations and signs of a hormonal imbalance. Next week’s episode is all about PCOS, and I wanted to lay this foundation first so that you can better understand what might be going on with your body.

The Three Phases of Your Menstrual Cycle

Your cycle consists of three main phases:

1. Follicular Phase – Starts on the first day of actual menstrual flow (not spotting) and lasts until ovulation.
2. Ovulation – A 24-hour event where the body releases an egg.
3. Luteal Phase – Begins after ovulation and lasts until the start of your next period.

1. Follicular Phase ("Follicular = First")

• Estrogen dips at the start and then begins rising.
• Follicle-stimulating hormone (FSH) rises to mature an egg.
• Energy levels are typically higher, and you may feel more extroverted and motivated.
• You might notice less appetite and an increase in stamina, making this a great time for workouts or social activities.

2. Ovulation ("Mid-Cycle Peak")

• A surge in luteinizing hormone (LH) triggers ovulation.
• FSH declines since its job of maturing the egg is complete.
• Progesterone starts rising in case of pregnancy.
• Estrogen dips slightly after the egg is released.
• You may feel your most confident and energetic during ovulation.

3. Luteal Phase ("Luteal = Late & Low")

• LH and FSH remain low.
• Estrogen and progesterone rise, but progesterone dominates.
• You may experience lower energy, increased appetite, mood sensitivity, bloating, and cravings.
• This is the phase where PMS symptoms show up due to shifting hormone levels.

A common misconception is that the 28-day cycle applies to everyone. In reality, many women have cycles longer or shorter than 28 days, and that’s perfectly normal! This is why tracking your cycle is so important—it helps you identify your unique patterns and know when something is off.

Birth Control & Hormones

If you’re on hormonal birth control (especially the pill), your cycle won’t follow this natural pattern because birth control shuts down the communication between your brain and ovaries. You aren’t actually experiencing a menstrual cycle but rather a withdrawal bleed. I’m not anti-birth control, but I do believe women deserve informed consent about how it affects their bodies.

How to Track Your Cycle

• Basal Body Temperature (BBT): Measuring your morning temperature before getting out of bed can help track ovulation.
• Cycle Tracking Apps: Be sure to choose one that learns your body rather than assuming a default 28-day cycle.
• Fertility Awareness Method (FAM): If you want to go deeper, working with a FAM educator can help you understand your body’s natural cues.

Final Thoughts

Tracking your cycle is empowering. Understanding why you feel a certain way throughout the month allows you to work with your body rather than against it. If your energy levels fluctuate, it’s not because something is wrong—it’s because your hormones are doing their job!

If you suspect something is off with your hormones, I still offer Dutch testing and hormone consultations. We can explore whether simple lifestyle changes might help before jumping straight to lab work.

Next week’s episode will be all about PCOS, so be sure to tune in. Until then, take care, track your cycle, and embrace your body’s natural rhythms!