Cycle Awareness

What Is Cycle Awareness? A Functional Dietitian’s Guide to Working With Your Cycle

I went without a period for 10 years in part because I didn’t have a clear understanding of cycle awareness. I knew I wasn’t getting a natural period and was regularly recommended birth control to restart it. What I didn’t know was that there were root causes for my missing cycle—imbalances that I could investigate and support. I didn’t realize there were actions I could take to restart that communication within my body. I thought I had to just throw my hands up and accept it. That’s what cycle awareness is about: reclaiming that understanding and honoring the body’s signals. The more we as women are empowered to understand our bodies and our symptoms, the better we can A. support how we feel, and B. feel confident in our approach navigating womanhood hat often asks us to ignore our internal signals and push through, cycle awareness is an invitation to tune in and honor the body’s natural ebb and flow.

Even as I was deep in the world of functional medicine—working with things like adrenal fatigue, gut imbalances, impaired detoxification, and chronic illness—this foundational understanding of women’s health and cycle prerequisites was missing. It wasn’t just absent from my own education, but from the conversations happening around me in functional and integrative spaces. That’s why I do what I do today. That’s why I’m passionate about changing the script on women’s health and sharing this concept of cycle awareness with you—so no one has to be left in the dark about what their body is trying to communicate.

Cycle awareness is more than just tracking your period. It’s about reconnecting with your body, learning its language, and understanding the hormonal rhythm that underlies your mood, energy, skin, fertility, and even how you respond to stress.

Cycle awareness is a practice of body literacy. It’s a way to connect to your body’s messages and develop a responsive—not reactive—relationship with your symptoms. It’s the shift from seeing symptoms as frustrating, random, or inconvenient, and instead asking:

“What is my body trying to tell me?”

This is a question I ask myself often—and one I encourage my clients to begin exploring. Because when you know what’s happening under the surface, your period isn’t just something that hopefully shows up once a month. It becomes a barometer for your overall health and a tool for understanding what your body needs.

Understanding your cycle doesn’t just help you interpret symptoms—it creates a map for how you fuel your body, how you move, and how you manage stress. For example, estrogen in the follicular phase enhances insulin sensitivity and increases muscle protein synthesis, meaning strength training and lean muscle gains are more efficient. In contrast, the luteal phase, dominated by progesterone, can make you more prone to blood sugar dips, inflammation, and perceived stress. Supporting your body with complex carbs, lighter movement, and more rest in this phase can actually reduce cortisol output and improve recovery. When you know what’s going on hormonally, you can stop pushing against your physiology—and start partnering with it.

Step 1: Learn the Landscape of Your Cycle

Your menstrual cycle is more than just the 5-7 days you bleed. It’s a 4-phase hormonal journey that typically spans 25–35 days. Each phase offers unique insight into how your body is functioning—and what it might be asking for.

Menstrual Phase (Days 1–5)

• Hormones are at their lowest.
• The uterine lining is shed.
• Estrogen begins to rise gently.

Follicular Phase (Days 1–14)

• Estrogen rises steadily.
• Follicle-Stimulating Hormone (FSH) matures follicles for ovulation.

Ovulatory Phase (~Day 14)

• Estrogen peaks, triggering an LH surge.
• Ovulation is a 1-day event.

Luteal Phase (Days 15–28)

• Progesterone rises, supporting a possible pregnancy.
• If the egg isn’t fertilized, hormone levels fall and menstruation begins.

These hormonal shifts do more than affect fertility—they directly impact muscle repair, blood sugar regulation, recovery time, and how your nervous system processes stress. For example, research shows estrogen has a positive effect on glucose uptake and mitochondrial efficiency, supporting better endurance and lean muscle development during the follicular phase. On the flip side, progesterone during the luteal phase is associated with decreased insulin sensitivity, increased core temperature, and heightened stress reactivity, which is why cravings, fatigue, or feeling “off” can be more intense here. When you align your workouts, food, and self-care with these shifts, you work with your biology instead of against it.

Step 2: Tune Into Your Body’s Signals

Cycle awareness gives you a framework to observe and track your body’s signals:

• Cycle Tracking: Is your cycle 25–35 days? Are your periods pain-free? Do they show up on time?
• Cervical Fluid: Does it follow the dry → sticky → creamy → stretchy (egg white) → dry pattern?
• Basal Body Temperature: Do you see a 0.5°F rise after ovulation that stays up until your period?

These markers aren’t just for fertility tracking—they’re key insights into whether your hormones are functioning well or if something needs attention.

Symptoms like fatigue, anxiety, bloating, skin changes, or missing periods become less confusing when you understand why they’re happening. Your body isn’t broken—it’s asking for support.

Step 3: Implementation & Integration

Once you understand the phases and signs, you can shift into supportive action. Below are mindful support strategies broken down by phase:

Menstrual Phase (Days 1–5)

Mindful Support:

• Rest. Your body is doing deep internal work during this time. If you’re feeling fatigued, gentle movement like walking can be incredibly supportive. Honoring your energy levels here helps prevent further depletion and reduces added stress on the body.
• Increase hydration and mineral intake during your period—your body is shedding and moving through an inflammatory process that benefits from extra support. Replenishing fluids and electrolytes can help ease symptoms and keep your energy steady.
• Staying well hydrated and sipping on ginger tea can help soothe menstrual cramping and support overall comfort during your period.
• Fuel your body with nourishing, nutrient dense foods

Follicular Phase (Days 1–14)

Mindful Support:

• Include cruciferous vegetables and seed fibers like chia and ground flax (start with 2 tbsp/day) for a therapeutic inclusion to help support estrogen detoxification as it is rising.
• With rising estrogen and your body preparing for ovulation, this is a great time to focus on strength and, when appropriate, endurance training. You’re likely to feel more energized, motivated, and physically available for more challenging movement here than in your luteal phase!
• As estrogen rises and insulin sensitivity increases, you may notice a dip in appetite or feel less food-motivated. Be mindful to stay consistent with balanced meals to avoid unintentionally undereating—especially since blood sugar stability is key during this phase.

Ovulatory Phase (~Day 14)

A fantastic time to participate in strength training as your are noticing an increase in testosterone production here which can support lean body mass gains. This is also the end of your fertility runway for this cycle, below are a few key pointers to support the awareness of fertility in your cycle

Fertility Awareness Tips:

1. Cervical mucus (egg white consistency) is an indicator that your LH surge coming and your are already in your fertile window! AKA – go time :).
2. Positive LH strip = ovulation in 24–36 hours.
3. Ovulation = one day only; this is essentially the end of your fertile window.
4. BBT rise 0.5, 3–4 days later confirms ovulation occurred.

Luteal Phase (Days 15–28)

Mindful Support:

• Focus on blood sugar balance and calming inflammation.
• Cravings are common in the luteal phase—and for good reason. Your body actually needs more carbohydrates to support healthy progesterone production. Focus on quality carbs like starchy veggies, fruit, potatoes, rice, or beans, and be sure to pair them with protein and fat for better blood sugar balance. Intentionally including these in your meals can help meet your body’s needs and reduce the urge to reach for less supportive sources later on.
• Reduce overall caffeine load. Consider swapping coffee for green tea to support more stable mood and reduce PMS.
• If you notice your energy dipping, consider shifting to Pilates or lower-intensity strength training. This gentler approach supports your adrenal glands and helps prevent adding extra stress to your body during this phase

Common triggers for PMS during this phase:

• Poor sleep
• Sugar, alcohol, and excess caffeine
• Blood sugar swings
• Excess inflammation on board
• Low progesterone or high estrogen (AKA a hormone imbalance – related to diet, lifestyle, gut health, inflammation ect)

Read: Balancing Estrogen and Progesterone Naturally

Tools to support reducing PMS Symptoms:

• Doubling up on your fish oil in the 7 days prior to your period via supplements and food sources can help to reduce inflammation associated with more painful periods
• Begin to reduce caffeine—try green tea or matcha instead, to add extra antioxidants and reduce additional prostaglandins that can be associated with more cramping and uncomfortable cycles
• All Cycle Long
  • Blood sugar balance – making meals with the nourished plate in mind (NOT skipping out on carbs!)
  • Plant based fibers (especially those great for estrogen detox)
  • 150-300 mg Magnesium Glycinate
  • Omega-3 fatty acids through food and supplements
  • Self care, sleep, and mindful movement — AKA not pushing yourself when you are already feeling stressed

Final Thoughts: The Bigger Picture of Cycle Awareness

When you are connected to your cycle, you become more connected to yourself.

Cycle awareness is the opposite of shame, frustration, or confusion. It’s empowerment. It’s permission to slow down. It’s a reminder that your body isn’t designed to function the same every day.

This is something I wish I had learned sooner. And it’s something I see my clients transform through, time and time again. When they stop ignoring their cycle and start supporting it, everything shifts.

You don’t have to wait until things fall apart. You can start now.

Ready to decode your symptoms and start working with your cycle?
✨ Grab my free Healthy Hormone Audit & Action Plan
✨ Or book a Discovery Call to get personalized, root-cause support for your hormones and fertility

You were built to feel good in your body. Let’s help you get there. ❤️