How to Track Your Menstrual Cycle for Metabolic Health
How to Track Your Menstrual Cycle for Metabolic Health
TL;DR
Your menstrual cycle reveals metabolic health. Track cycle length, ovulation day, period duration, flow intensity, and symptoms. Healthy cycle: 25-35 days, regular ovulation on day 12-16, 3-7 days bleeding, moderate flow, minimal PMS. Short luteal phase (under 12 days) indicates low progesterone. Irregular cycles indicate hormonal imbalance. Use basal body temperature and cervical mucus to confirm ovulation.
Your period arrives.
Sometimes day 28. Sometimes day 35. Sometimes day 42.
You don't know when it's coming. Don't know if you ovulated. Don't know if it's normal.
"Just irregular." That's what your doctor said.
Irregular isn't normal. It's a symptom.
Your cycle reveals your metabolic health.
Your menstrual cycle is like a monthly report card. Shows if metabolism is working. Or failing.
What a Healthy Cycle Looks Like
Cycle length: 25-35 days (consistent within 2-3 days)
Ovulation: Day 12-16 (counted from first day of period)
Luteal phase: 12-16 days (ovulation to period)
Period duration: 3-7 days
Flow: Moderate (not soaking through pad/tampon every hour)
Color: Bright to dark red
PMS: Minimal or none
Symptoms: None or mild
This is what optimal hormone balance looks like.
Most women don't have this. Not because it's unrealistic. Because metabolism is broken.
What to Track
1. Cycle Length
Day 1 = first day of bleeding
Count days until next period starts.
Normal: 25-35 days
Short (under 25 days):
Long (over 35 days):
Irregular (varies by 5+ days):
2. Ovulation Day
Why it matters: Confirms you ovulated. Determines luteal phase length.
How to detect:
Basal Body Temperature (BBT):
- Temperature rises 0.5-1°F after ovulation
- Stays elevated until period
- Track with oral thermometer first thing in morning
Cervical Mucus:
- Dry/sticky (follicular phase)
- Creamy (approaching ovulation)
- Egg-white consistency (ovulation)
- Sticky again (luteal phase)
Ovulation predictor kits (OPKs):
- Detect LH surge (24-48 hours before ovulation)
- Useful but not necessary
Normal ovulation: Day 12-16
Late ovulation (after day 20):
No ovulation:
3. Luteal Phase Length
Ovulation day to first day of period.
Normal: 12-16 days
Short (under 12 days):
Long (over 16 days):
- Pregnancy
- Or hormonal imbalance
Short luteal phase is most common problem.
PUFAs suppress progesterone. Corpus luteum doesn't produce enough. Luteal phase shortens.
4. Period Duration
Normal: 3-7 days
Short (1-2 days):
Long (8+ days):
5. Flow Intensity
Light: Spotting, minimal pad/tampon use
Moderate: Regular pad/tampon changes (every 3-4 hours)
Heavy: Soaking through pad/tampon every 1-2 hours
Normal: Moderate flow
Very light:
Very heavy:
6. PMS Symptoms
Track:
- Mood changes (anxiety, depression, irritability)
- Bloating
- Breast tenderness
- Headaches
- Cravings
- Fatigue
- Insomnia
Normal: Minimal or none
Severe PMS:
7. Period Symptoms
Track:
- Cramping (none, mild, moderate, severe)
- Clots (size, frequency)
- Digestive issues
- Fatigue
Normal: Mild or no cramping, small clots
Severe cramping:
Large clots (quarter-size or larger):
How to Track
Method 1: Paper Chart
Simple daily tracking:
Each morning:
- Take basal body temperature
- Note cervical mucus
- Mark any symptoms
Each day of period:
- Note flow intensity (light/moderate/heavy)
- Note any cramping or symptoms
End of cycle:
- Calculate cycle length
- Identify ovulation day
- Calculate luteal phase
Method 2: Apps
Best apps for cycle tracking:
- Fertility Friend (BBT focus)
- Kindara (BBT + mucus)
- Clue (symptom tracking)
Avoid:
- Apps that "predict" ovulation without temperature data
- Apps that sell your data
Method 3: Spreadsheet
Create columns for:
- Date
- Cycle day
- BBT
- Cervical mucus
- Symptoms
- Notes
Allows custom tracking and easy pattern identification.
Basal Body Temperature Tracking
What it shows: Confirms ovulation. Reveals luteal phase length. Shows metabolic health.
How to measure:
Equipment: Digital oral thermometer (accurate to 0.1°F)
When: First thing in morning, before getting out of bed
Consistency: Same time daily (within 30 minutes)
What to expect:
Follicular phase (before ovulation): 96.5-97.5°F (lower)
Ovulation: Temperature rises 0.5-1°F
Luteal phase (after ovulation): 97.5-98.5°F (higher)
If pregnant: Temperature stays elevated past expected period
If not pregnant: Temperature drops 1-2 days before period
Low temperatures throughout cycle = hypothyroidism.
Below 97.8°F = metabolic suppression.
What Your Cycle Reveals
Pattern 1: Short Luteal Phase
Cycle: 26 days, ovulation day 16, luteal phase 10 days
Problem: Low progesterone
Fix: Eliminate PUFAs, support thyroid, reduce stress
Pattern 2: No Temperature Rise
Cycle: 35 days, temperature never rises
Problem: Anovulatory (no ovulation)
Fix: Support thyroid, ensure adequate calories and carbs, address PCOS if present
Pattern 3: Irregular Cycles
Cycle: 28 days, then 42 days, then 31 days
Problem: Inconsistent ovulation, hormonal imbalance
Fix: Eliminate PUFAs, support thyroid, track for 3 months while optimizing
Pattern 4: Heavy Flow with Severe PMS
Cycle: 28 days regular, but heavy flow and terrible PMS
Problem: Estrogen dominance, low progesterone
Fix: Support liver, eliminate PUFAs, increase magnesium
Pattern 5: Long Cycles, No Ovulation
Cycle: 45-60 days, no temperature rise
Problem: PCOS or hypothyroidism
Fix: Test thyroid and insulin, eliminate PUFAs, ensure adequate carbs
Timeline for Cycle Improvement
Month 1:
- Energy may improve
- PMS may reduce slightly
- Cycle length may still be irregular
Month 2-3:
Month 3-6:
Month 6-12:
Track your cycle throughout optimization.
Shows progress even before labs change.
When to See a Doctor
See doctor if:
- No period for 3+ months (not pregnant)
- Soaking through pad/tampon every hour
- Severe pain (can't function)
- Cycles under 21 days or over 45 days consistently
- Trying to conceive for 12+ months without success
Most cycle irregularities improve with metabolic optimization.
But some require medical evaluation.
FAQ
Q: My cycle is 40 days. Is that normal? A: No. Normal is 25-35 days. 40+ days indicates delayed or absent ovulation. Check thyroid, eliminate PUFAs, ensure adequate carbs.
Q: How do I know if I ovulated? A: Basal body temperature rises 0.5-1°F and stays elevated. Cervical mucus becomes egg-white consistency around ovulation. OPKs detect LH surge.
Q: My luteal phase is 9 days. Can I get pregnant? A: Difficult. Luteal phase under 12 days = low progesterone. Embryo can't implant properly. Support thyroid and eliminate PUFAs. Luteal phase often lengthens within 3-6 months.
Q: Is severe PMS normal? A: No. Estrogen dominance or low progesterone. Support liver, eliminate PUFAs, increase magnesium. Most women see dramatic PMS reduction within 2-3 cycles.
This isn't medical advice. Track your cycle and work with your doctor for evaluation if needed.