For this stage
Regular cycling
Tracking my regular cycle.
For people with a predictable cycle who aren't pregnant, trying, or in menopause.
What we track for you
- Cycle length and flow
- Ovulation signs
- PMS pattern
- Symptoms across all 4 phases
Red flags we surface
- · Cycle outside 21-35 days for 3+ months
- · Bleeding between periods
- · New disabling pain
When any of these show up across your logs, you get a prompt and the GPS opens with the right questions ready.
What's happening
Knowing your cycle is power. Track it long enough and your hormones become a forecast, not a surprise.
A typical cycle runs 21–35 days. Day 1 is the first day of full bleeding. Ovulation happens around day 14 of a 28-day cycle (earlier or later if your cycle's shorter or longer).
You move through four phases — menstrual, follicular, ovulatory, luteal — each with its own hormone mix. Your energy, mood, sleep and appetite shift with it. That's biology, not flakiness.
Your four phases
Menstrual (day 1–~5)
Bleeding. Hormones at their lowest. Rest, iron, gentle movement.
Follicular (~day 1–13)
Oestrogen rising. Energy lifting. Best time for new things, hard training, focused work.
Ovulation (~day 12–16)
Egg released. Libido, confidence and verbal skills peak.
Luteal (~day 15–28)
Progesterone rises then drops. PMS lands in the last week. Slow down. Carbs help.
Symptoms you might notice
PMS
Mood, bloat, breast tenderness in the 1–2 weeks before bleeding.
Ovulation pain
Sharp one-sided twinge mid-cycle (mittelschmerz). Usually short-lived.
Spotting
Light bleeding mid-cycle around ovulation can be normal. Bleeding between periods regularly = check it.
Self-care that actually helps
Cycle-sync the basics
Heavier training in the follicular phase; more sleep and slower movement in the luteal.
Iron-rich week one
Greens, red meat, lentils. Your body's losing iron with each bleed.
Cap caffeine in luteal
Caffeine + PMS = anxiety amplifier for many people.
Track 3 months
Long enough to see your pattern — when PMS lands, when energy peaks, when sleep dips.
When to see a clinician
Same week
- · Cycle suddenly outside 21–35 days for 3+ months
- · Bleeding between periods
- · Pain that stops normal activity
Worth a chat
- · New cyclical headaches
- · Significant mood crash every cycle
- · Periods getting heavier over time
Questions to ask your doctor
- Is my cycle length within a healthy range?
- Could this pain be endometriosis or adenomyosis?
- What investigations would you recommend?
Myths vs facts
Myth: Every cycle should be exactly 28 days.
Truth: 21–35 days is the normal range. Yours can vary cycle to cycle.
Myth: PMS is in your head.
Truth: It's progesterone falling off a cliff. It's measurable.
Free tools for this stage
What you walk into appointments with
A 1-page summary built from your logs, ready to hand over. See what it looks like:
See a sample summaryStart here
2 minutes to set up. Cancel any time.