Menstrual Cycle Tracking: What Your Hormones Are Really Telling You Each Month

Written by Jess Rosenberg, moode Founder | Last reviewed June 2026

There are days where you feel energised, social and switched on. And days where you would genuinely prefer to be left alone in yesterday's pyjamas with no obligations whatsoever. Most of us know this pattern exists. Fewer of us realise it maps almost exactly onto our menstrual cycle, and that understanding it has practical implications for fertility, intimacy and general wellbeing that go well beyond knowing when your period is due.

Your cycle is driven by a rise and fall in hormones across four distinct phases. When you are trying to conceive, understanding those phases is one of the most useful things you can do. Not just for timing purposes, but for understanding what your body is doing, why you feel the way you feel, and how to work with your cycle rather than against it.

For a detailed clinical guide to tracking ovulation specifically, see What Is Ovulation Tracking? by Fertility Naturopath Aimee Lewis. This article covers the broader picture: what each phase of your cycle means for how you feel, your libido, your energy and your relationship when you are trying to conceive.

What happens to your body and libido during menstruation?

The fall in oestrogen and progesterone that triggers your period also explains the associated dip in libido, energy and mood for many women. Bloating, cramping, headaches and emotional sensitivity are common and entirely physiological, driven by prostaglandins and the sharp hormonal drop that accompanies the shedding of the uterine lining.

This is a genuinely restorative phase. Your body is doing significant work. Rest is appropriate rather than a failure of productivity.

For couples trying to conceive, this phase is a natural pause. The focus here is on recovery and nourishment rather than timing. Foods rich in iron (from blood loss), magnesium (for cramping) and B vitamins (for energy and mood) are particularly supportive. See Pregnancy Nutrition: Foods to Grow a Healthy Baby for more on the nutritional picture.

The follicular phase: why your energy and desire peak before ovulation

After menstruation, oestrogen and testosterone begin to rise as ovarian follicles prepare to release an egg. Energy returns. Most women notice increased motivation, sociability and mental clarity in this phase, along with a natural lift in libido and confidence.

This is the phase where your fertile window begins to open. Sperm can survive in the reproductive tract for up to five days, which means the days approaching ovulation are the most strategically important for conception, not just the day of ovulation itself.

From a relationship perspective, this is typically the easiest phase for intimacy. Desire is rising naturally, which matters when trying to conceive has started to make sex feel scheduled or obligatory. For more on managing the emotional and practical side of TTC sex, see Preconception Sex and Intimacy.

Phase three: ovulation (roughly day 14, but varies)

Oestrogen and testosterone peak at ovulation. Research published in Scientific Reports using data from over 16,000 menstrual cycle tracking app users confirms that sexual motivation, masturbation frequency and sexual fantasy all peak near ovulation, consistent with the biological drive to promote conception during the fertile window.

Physically, you may notice vaginal discharge that is clear, stretchy and slippery, similar in appearance to egg white. This is cervical mucus in its most fertile form and one of the most reliable natural indicators that ovulation is approaching or occurring.

This is peak fertility time. For couples trying to conceive, the recommendation is intercourse every one to two days from when fertile mucus appears through to ovulation. Daily is fine. Every second day is sufficient.

Track changes in cervical mucus, basal body temperature and LH testing strips for the most accurate picture of your ovulation window. Cycle tracking apps can support this but their predictions alone are not reliable, as outlined in What Is Ovulation Tracking?

The luteal phase, PMS and the two-week wait.

After ovulation, progesterone rises to prepare the uterine lining for potential implantation. A 2022 study published in the Journal of Sex Research found that within-cycle increases in progesterone negatively predicted sexual desire, while oestrogen positively predicted it, confirming that the libido dip many women notice in the luteal phase has a direct hormonal basis.

Research published in BJOG indicates that up to 91% of women experience at least one premenstrual symptom, from mood changes and bloating to breast tenderness and irritability. These are not overreactions. They are physiological responses to significant hormonal shifts.

For couples trying to conceive, the luteal phase is the two-week wait: the period between ovulation and when a pregnancy test can reliably detect hCG. This is often the most emotionally charged part of the cycle. Stress during this phase can affect progesterone levels, which is why stress management, adequate sleep and nutritional support matter specifically here.

Magnesium is worth prioritising in the luteal phase. It supports progesterone production, reduces the severity of PMS symptoms and supports sleep quality. The Prenatal by moode contains magnesium bisglycinate, a well-absorbed form that is gentle on the gut. The Prenatal by moode is Australian made and iron free. Always read the label and follow directions for use.

A note on hormonal contraception

The pill, the implant and non-copper IUDs interrupt the natural hormonal cycle. Women using these methods may not experience the same fluctuations in energy, libido and mood as outlined above, because the cyclical rise and fall of oestrogen and testosterone is suppressed. After stopping hormonal contraception, it can take one to several cycles for your natural pattern to re-establish itself. For more on the transition from contraception to trying to conceive, see 5 Things to Consider Before Conceiving.

How to use cycle awareness to reduce TTC pressure

Understanding your cycle gives you something useful: the ability to distinguish between how you feel because of your hormones and how you feel because something is wrong. A low libido in the luteal phase is not a relationship problem. It is progesterone doing its job. Heightened desire around ovulation is not random. It is oestrogen and testosterone working in concert.

When trying to conceive, this information reduces pressure rather than adding to it. If sex feels harder in the luteal phase, that is biologically expected. The follicular phase is coming. If your energy is low in the days before your period, that is not a personal failing. It is a signal to rest.

The goal of cycle tracking is not to optimise every day of the month. It is to understand what your body is doing, so you can respond to it thoughtfully rather than fight it.

moode answers your questions about menstrual cycle tracking

How long is a normal menstrual cycle?

A typical cycle ranges from 21 to 35 days. The average is 28 days, but significant variation is normal. What matters more than length is consistency: a cycle that varies by more than seven days from month to month may indicate a hormonal imbalance worth investigating with a GP or naturopath.

Can stress affect my cycle and fertility?

Yes. Chronic stress elevates cortisol, which can suppress the hormonal signals that trigger ovulation. This can delay or suppress ovulation, shorten the luteal phase, and affect cycle regularity. Stress management is a legitimate fertility intervention, not just general wellness advice.

Does the luteal phase affect mood in everyone?

Not identically. Some women experience significant PMS, others notice very little. The severity is influenced by the ratio of oestrogen to progesterone, magnesium status, liver function and overall nutritional health. Addressing nutritional deficiencies often meaningfully reduces PMS severity.

Is there an app that can track all four phases?

Several apps track cycle phases including Clue, Natural Cycles and Flo. All work best when you input your own observations, including basal body temperature, cervical mucus changes and symptoms, rather than relying on their algorithm-generated predictions alone. For a deeper explanation of tracking methods, see What Is Ovulation Tracking?

When should I see a GP about cycle irregularity?

If your cycles are consistently shorter than 21 days or longer than 35 days, vary by more than seven days regularly, are accompanied by very heavy or painful periods, or if you have been tracking ovulation without identifying a clear pattern over three or more cycles, a GP appointment and basic hormone blood panel is worthwhile.

About the author

Jess Rosenberg is the founder of moode and a trained nutritionist and naturopath. She created The Prenatal after her own experience of pregnancy left her questioning the quality of what was available on the Australian market. Learn more about moode.