The Good That Comes From Knowing Your Cycle

Where do I even start!?

I just filmed a video about a few reasons why I love my cycle, which I’ll link so you can go watch. 

An easy simple things that comes from charting is you know when your next period is supposed to come. And this comes in really hand when planning for travel, different events, etc. 

One of the biggest things that comes from charting, and knowing your cycle is that you know when you are fertile. And we all know this comes in really handy when you’re either trying to avoid pregnancy or when you’re trying to conceive a cute little munchkin. 

That will forever be one of the coolest things about FAM for me. That the same exact method is both a birth control method and a pregnancy achievement method. 

If something goes wonky with your cycle you know there’s something off in your body that needs to be taken care of, and you can then address it and heal it.  If you’re obvious to your cycle or suppressing it you might be missing out on something big that could be an easy fix but might cause you harm down the road. 

When you start tracking and charting you know what to expect, and it helps handle PMS and makes other cycle related things easier. For example, I don’t get angry about cramping anymore, I understand when and why I’m irritable, and I know why I’m tired and that I just need a quick 30 minute nap. 

When you learn about what happens to your body in the different phases you know how to better take care of your body and mind in each phase. For me this means being really social around ovulation, and sleeping more during your period 

It’s surprisingly such a good conversation piece to connect with other people who menstruate. You can compare cycles, offer advice, and talk about what you use during your period. 

When you get into the emotional and mental side of each phase you can dig even deeper into scheduling out your time. This is because you have different strengths and weaknesses in each phase that you can use to excel in life. 

Honestly, learning about how my cycle and my body works was one of the most amazing things I could have ever done for myself. It’s been empowering and enlightening and I want to share it with anyone who’s interested. 

For those of you out there ready to learn how to use the sympto-thermal method to understand more about your body and as a natural form of birth control you have a week left to sign up for my Chart Your Cycle course.

Winter is Like Our Menstrual Phase

I’m on a real winter kick right now.

But I had a bit of a revelation when it occurred to me that winter was an awful lot like our menstrual phase. 

When I went to look into it I saw I (obviously) wasn’t the only one who’d made this connection. 

I’ve seen beautiful illustrations where the seasons have been linked to the phases of our cycle. 

Winter = Menstrual

Spring = Follicular

Summer = Ovulatory

Fall = Luteal

So, seeing as the first day of winter is on its way (December 21st) I thought I would sit down and talk about why I think winter is like the menstrual phase. 

+ slow down

If you think about summer it seems like someone is always inviting you to a BBQ, picnic, to go for a bike ride, etc. We’re always trying to get outside, enjoy the weather, and go, go, go. 

This doesn’t mean we completely stop living in the winter, but it changes does it? It calms down, there’s not that same urgency. 

It’s the perfect time to get together with friends and family, sit around and have a glass of something or share a meal. To reconnect and have a good laugh.

+ rest

Bears hibernate in the winter, but humans don’t. And while I’m not promoting a sedentary lifestyle it’s definitely a good time to get your beauty rest. 

While I go to bed by 10 p.m. most nights regardless of the season I know plenty of people who have fun-filled nights that last early into the morning. 

This doesn’t mean you can’t go out and have a good time but maybe make an effort to get your eight hours during the colder months. 

+ reflect

We’re naturally more reflective during our periods, and I think the same is true in the winter. I’ve had some profound mental and emotional journeys within myself curled up on the couch, under some twinkly lights and a mug of something hot or a glass of something red. 

Winter is the perfect time to get back into journaling. So, grab yours, dust it off and just sit down with a pen each day. 

+ renew

Picture the caterpillar in its cocoon. Think of the feeling of complete refreshment when you come out of a really nourishing menstrual phase. 

This is a time I like to focus on self-care. And yes, I pamper the heck out of myself. I’m talking Epsom salt baths, face masks, manicures, pedicures, hydration, eating my plants, all things to nourish myself so I came come out of it as one spectacular butterfly!

I plan on going about this winter just as if it were my menstrual phase, and I’m really excited to see how it differs come spring from years past. 

[We’re a week and a half out from the next session of my Chart Your Cycle course which just so happens to start the day before the first day of winter. Learning how to chart was one of the most brilliant things I could do for myself, and I encourage anyone interested in connecting to their body and their cycle in a new way to give it a go!]

Running a Marathon on Your Period

The week before my last period I had a moment of “oh crap”. And that was because I realized I was most likely going to still have my period during my marathon that weekend. 

Why hadn’t I realized that before? 

Well, when I originally did my calculations I was supposed to just have finished up my period when it came time for the race. 

But because my Sept/Oct cycle was longer than normal (30 days instead of 26) the rest of my cycles had all been shifted back 3-4 days. 

Thankfully, my cycle was back to “normal" and I had a 26-day cycle, with my period starting on November 9th, and the last day of my period ended up being the day I ran, which was perfect. 

No need to worry about changing out my cup or leaking while running. 

But I wanted to share my game plan if I would have had a heavier day during my run. 

+ Use menstrual cup, which I did anyway. This would be my top tip. It would have been a pain to fit in tampons even though I had a little pouch on my hydration belt. With a cup, you don’t need anything extra. Just pull it out, dump it and put it back in. 

+ Wear your best, most “I’ve got you covered", pair of period underwear. Even though I knew it was one of my last days of my period I wasn’t going to mess around. My period has a way of doing mysterious things when I run. I grabbed my “thickest” pair of Modibodi underwear, which could have supported me through a heavy day without a cup.

+ Don't wear anything too tight around your waist. Not sure about you but I find I bloat and cramp when I’m wearing tight things around my uterus during my period. Thankfully the pair of Michael’s thick tights I ended up wearing fitting me nicely but not nearly as tight as my normal pair. 

+ Have a water bottle with you to clean off your hands if needed. Regardless of if you’re on your period or not you’re going to have to use porta potties on the run. If you need to rinse out your cup or your hands before using the hand sanitizer that’s where a water bottle comes in super handy. I had two on my race belt, and while I just drank out of them, I could have used them to spray off my hands (into the toilet). 

+ Go with it. The last thing you need to be worrying about when you’re getting through those miles is leaking. So go prepared, wear dark pants, and say, Well I’ve done all that I can and then just focus on the run. 

Has anyone ran a race on their period, what was your strategy, and what advice do you have?

Also, we're two and a half weeks out from the next session of Chart Your Cycle! S,o if you're ready to learn how to use the sympto-thermal method in all of it's greatness, grab you spot today!

My Diet + My Period

There’s no one size fits all approach to diet and menstruation. Different foods react differently person to person. And it takes a little trial and error to find your sweet spot. 

I started educating myself about nutrition my last year of college. I was having a lot of digestive issues, where I almost constantly had a stomach ache, that got worse after I ate, not to mention I would get quite bloated as well as only have a single bowel movement a week. Yeah, not good. 

Through education as well as adding and subtracting different things from my diet I have found I feel my absolute best with a balanced diet of whole plant based foods. The less processed I eat, the better I feel. 

Not only has this revolutionized how I feel, but also has shined through in my menstrual cycle as well. 

I’m no where near perfect, and there are a million different ways to be “vegan” and unhealthy. And so I can tell you there’s a huge difference between a period where I focus on staying hydrated, avoiding sugar and processed foods and jam-packing my diet with as many fruits and veggies (mostly veggies) as possible, and a period where I’m eating processed foods, breads, pastas, sugars, etc. 

My diet definitely changes with the seasons (as it should due to what plants are available and in season) but you can adapt a whole foods plant based diet to any season. 

While we usually crave comfort food in the winter as well as on our periods there are so many incredible “healthy” options. I love to make giant batches of veggie soup in the winter. I try to limit my coffee intake around my period as well as the amount of sugar I'm consuming. We all hit a wall whether it’s cold and gloomy out, or if we’re going to be starting our periods. I do my best to listen to my body instead of forcing it through the day jacking myself up on coffee. 

Avoiding sugar and grabbing something refreshing like some fruit as a snack is a great afternoon pick me up. Getting outside to run some errands or get a bit of exercise are other great options to get that pep back in your step for the rest of the day. But then there are those days (and I have at least one a month) where the only answer is a 30 - 60 minute nap (guilt free). 

Obviously, if you work in a more traditional job a nap during the work day might be out of the question, but maybe a quick cat nap when you get home and before you start your evening activities is the solution for you. Or maybe it's staying in that evening and having a low key date with yourself on the couch. 

You have to listen to your body around your period. Make sure you are eating enough, drinking enough and moving enough throughout the day. 

Some of my favorite meal/snack options:

+ noodles and veggies

+ rice and veggies

+ a big, hefty salad (yes that’s a thing)

+ veggie soup

+ fruit like clementines or grapes

+ bagel with hummus 

+ oatmeal (I'm currently burnt out on this but it's an option worth including)

+ smoothie (if it’s warm out or I’ve worked out)

+ chickpea toast/sandwich (avocados are gone for the winter, and this is the next best thing)

I say this all the time and I’ll say it again, pay attention to what you’re eating and how it makes you feel afterwords. Screw counting calories, if you’re focused on eating as many whole foods as you can, then there’s no worry about calories. 

What are some of your favorite plant based meals for the colder season?

If you're curious to learn more about your cycle, hop on over to my Chart Your Cycle course and sign up for the next session. 

Cold Weather Morning Routine

I have come to the conclusion/realization that fall is the luteal phase and winter is the menstrual phase. And this year I’m going to approach this season in a similar mindset that I do for these particular phases. 

And I’m a big believer in how you start your day impacts how the rest of your day will go. 

I start each day at 6 a.m. when the alarm on my phone goes off. I take my temperature right after turning my alarm off, and then put it into my Kindara app before going to the bathroom. 

Michael and I just got a sunrise simulator clock, which we have set at 6:00. It is a delightfully peaceful way to start your day. Normally I wake up somewhere in it’s 20 minute “sunrise” leading up to the 6 a.m. alarm. So, after taking my temperature and going to the bathroom I usually snuggle back in to enjoy my “fake” sunrise. I give myself a few minutes to just lay there with the bright light filling up our room before I get out of bed. 

Once I’m out of bed I head to the kitchen to tidy up from the day before. Yes, I’m one of those people who leaves dirty dishes for the next day. I just prefer doing them in the morning than the night. 

This usually takes 15-20 minutes, and at the same time I’ll make myself a cup of coffee. 

Once the kitchen is done I head back into our room to make the bed (not every morning because our rule is last one out of bed makes it). 

After this I’ll head into my bathroom to do my skincare routine because my skin needs much more TLC when it’s cold out. I usually rub a little oil on my nails and cuticles as well. 

From there I grab an incense and head to the back room where my desk is. I light a few candles, put the incense in an old candle, and turn on the floor lamp. (It’s still pretty dark out at this point). 

I pop on the space heater next to me, wrap up in a blanket and take usually 30 minutes to do my morning pages. While I’m doing these I usually have a bunch of random ideas and to-do’s that pop in my head so I write those down on a separate pad of paper. 

After morning pages is done I’ll pull out my bullet journal and plan out my day using the goals list for that week as well as anything from my scratch pad that needs to get done. 

Then I settle in to the first task or two for the next hour. 

At a certain point I’m usually ready for another cup of coffee, so I’ll take this opportunity to get dressed and ready for the day, which usually takes less than 10 minutes. 

I’ll go back to work until I’m hungry which is usually around 10 a.m. so I’ll head out to the kitchen to make some food.

I’ll watch a YouTube video or two while I eat my food and then get back to work for the next few hours until  it’s time for lunch. 

The final thing I do is reheat my coffee a few times throughout the morning because it gets cold before I finish drinking it. I need to get a mug warmer. 

Here’s a timeline for those of you whose minds work better this way:

6:00 — wake up

        — take BBT

6:02 — go to bathroom

6:05 — crawl back in bed

6:15 — get out of bed

        — tidy up kitchen

        — make coffee

6:30 — make bed

6:35 — skincare

6:40 — morning pages

7:10 — plan out day using bullet journal

7:15 — get started with work

8:30 — second cup of coffee

        — get dressed

10:00— breakfast

         — watch a YouTube video

10:30— get back to work

What’s your perfect morning routine look like, and what are you tips to creating/keeping to a routine?

Winter Is Coming + How I'm Dealing With It

I have never been a fan of winter, or of being cold. 

Recently I’ve discovered a similar transition into the colder months that I experience with my luteal/menstrual phase. 

And I’ve come up with a theory (and since then have seen other ladies talk about it as well). But my theory is that the different phases of our menstrual cycles correlate to different months. And by that I mean we have a similar feeling during that phase that we do in that phase. 

It could differ person to person, and be dependent on where you live. But for me it goes a little something like this:

Luteal Phase = Fall

Menstrual Phase = Winter

Follicular Phase = Spring

Ovulatory Phase = Summer 

Cold weather has always been something I’ve struggled with and even fought at different times. But this year I am taking a different approach. 

The same approach I have when I’m headed into my luteal and menstrual phase. 

And the two big strategies there are: 

+ Allowing myself to slow down. I love a fast paced, super inspired, productive day, but we all know that can’t happen every day. Mid way through my luteal phase I notice the pull to slow down, and I’ve really challenged myself over the past year or so to listen to that. 

I’ve been pleasantly surprised when I do. And I’m going to approach winter the same way. 

+ I recently discovered the Danish term “hygge” (pronounced hoo-ga) and while it looks like I’m behind the times, something about it resonated with me. And in particular during my period, and now as it is getting colder.

I saw it described as:

- the art of building sanctuary and community, of inviting closeness and paying attention to what makes us feel open hearted and alive;

- to create well-being, connection and warmth;

- a feeling of belonging to the moment and to each other;

- celebrating the everyday

Doesn’t that sound just absolutely freaking lovely?  

And I’ve realized. It’s ok to transition to “delights" of winter, warm baths, hot drinks, curling up with a good book, sitting in front of a fire place, spending time with family, wearing warm, cozy clothes, fuzzy socks, and just making your space into a place you can sink into comfort and relaxation in. 

Seriously, go on Pinterest and dive into the world of hygge for a moment (if you haven’t already of course). 

Now, a few other things I plan to focus on this fall and winter:

+ Setting a sleeping schedule and sticking to it. The days are getting shorter and darker and while I love waking up with the sun, it’s not making it’s appearance until around 7:30 am. 

I love my mornings when I wake up at 6 a.m. because the stat of my day is the best time for me. When I start my day sooner I feel calmer, accomplished, and less rushed.

+ Going along with that we’ve decided that we’re going to buy a sunrise simulator clock when we get back from France.  A friend of mine got one last year and swears by it saying it was a revolutionary purchase. And I’m ready for that. 

+ And finally is something I try to do year round, but it’s especially important (and slightly more difficult when it’s cold) is to exercise and eat a balanced diet of whole plant based foods. 

Heading into winter with this strategy makes me feel much more accepting of the weather and at ease with the transition. 

Not to mention we’re already talking about how we can escape the worst of it in January and February.

Foods For the Different Phases Of Your Cycle

I’ve had countless women ask for me to cover this topic. I haven’t reached this level of cycle/nutrition connection, but I know it’s possible. 

How? 

From reading different books like Alisa Vitti’s “WomanCode” which I recommend for anyone out there with a serious menstrual issue like PCOS or Endometriosis. 

Today is a small taste of what’s in that book, which you should definitely pick up if you’re interested in the subject. 

I try to eat a balanced diet of whole plant based foods (WPBF), and so I’ve included that portion of her food suggestions today. 

Menstrual Phase:

+ healthy fats

+ root veggies

+ water rich fruits and veggies

What you’re looking to do: be conscious of both giving your body the nutrition it needs but at the same time some comfort food goes a long way in soothing during our menstrual phase. Fats help keep mood stable. 

Grains: buckwheat and wild rice

Veggies: beet, burdock, pulse, hijiki, kale, kelp, kombu, mushroom, wakame, water chestnut

Fruits: blackberry, blueberry, grapes, cranberry, watermelon

Legumes: adzuki, black soybean, kidney bean

Nuts + Seeds: chestnut, pumpkin, flax

Other: Bancha tea, miso, sea salt, liquid aminos 

Follicular Phase: 

+ sprouted and fermented foods

+ light, fresh and vibrant foods

What you’re looking to do: estrogen is dominate in this phase and you’re looking to balance this hormone out.

Grains: barley, oat

Veggies: artichoke, broccoli, carrot, lettuce, parsley, green peas, rhubarb, string bean, zucchini

Fruits: avocado, lemon, lime, orange, plum, pomegranate, sour cherry

Legumes: black-eyed pea, green lentil, lima bean, mung bean, split pea

Nuts + Seeds: brazil, cashew, lychee, pumpkin, flax

Other: nut butter, olives, pickles, sauerkraut, vinegar

Ovulatory Phase:

+ fresh juices

+ fresh, whole veggies

+ fiber rich foods

What you’re looking to do: eat plenty of foods to keep estrogen moving through body.

Grains: amaranth, quinoa

Veggies: asparagus, bell pepper, brussel sprouts, chard, chicory, chive, dandelion, eggplant, endive, escarole, okra, scallion, spinach, tomato

Fruits: apricot, cantaloupe, coconut, fix, guava, persimmon, raspberry, strawberry

Legumes: red lentil

Nuts + Seeds: almond, pecan, pistachio, sesame, sunflower

Other: Tumeric

Luteal Phase:

+ greens

+ grains

What you’re looking to do: eat plenty of foods rich in b-vitamins, calcium and magnesium to help with mood swings

Grains: brow rice, millet

Veggies: cabbage, cauliflower, celery, collard, cucumber, daikon, garlic, ginger, leeks, mustard green, onion, parsnip, pumpkin, radish, squash, sweet potato, watercress

Fruits: apple, date, peach, pear, raisin

Legumes: chickpea, navy beans

Nuts + Seeds: hickory, pine nut, walnut, sesame, sunflower

Other: mint, peppermint, spirulina

I’ve heard a lot of people talking about intuitive eating for awhile now, and if you haven’t experienced what that actually is then I guarantee it can be quite confusing. 

We’ve been told for so long that certain things (I’m mostly referencing to animal products) are good for this that and everything when it comes to a “balanced” diet when in reality eating this way has been recking our bodies for years now. But we think, we’re doing what we’ve been told to do, eating what we’ve been told is a balanced diet so feeling this way must just be normal. 

Well, I can tell you that it’s not. I spent the majority of my life dealing with issues related to what I was eating without even thinking about it. It was only when I switched to a plant based diet that this light bulb came on. When I started feeling better and better I just thought, how did I spend all my life feeling like crap and thinking that was normal for me? 

So, while some people thrive on a strict, go big or go home diet, I encourage everyone to start recalling paying attention to what they’re eating on a daily basis, and how those foods are making you feel. And if there’s something that time and time again comes up as problematic, take a week break from it and see how you feel. 

Listen to your body and I guarantee you’ll be pleased with the results. 

Bleeding Through Everything While Running

I remember when I first saw the story about Kiran Gandhi and her infamous London Marathon. 

"Bad ass," I thought. And I wonder if I would do the same in her situation? 

Well, I haven’t reached the marathon mark, but I sure am training for one. 

And can I just say, when it rains, it pours when it comes to running and your period. Not every time, but we all have that one day. That one day where your period has a mind of its own. 

I’ve bled through multiple pairs of jeans, two of those being in the same day. On one occasion, back when I was still waitressing I could feel it happening, which led to me having to run home quick to change (thankfully I lived only a block away). It took only a wide-eyed gesture to the crotch of my jeans to a coworker to cover me while I was gone. “Oh nooo…. wow,” was her response. 

The first time it happened while I was running, I was already a mile into my run when I could feel it starting. Shoot, I thought. Hmm, should I turn around and run home? Or chance it? Screw it, I’m going to keep running. 

And so I kept running. 

Did I bleed through everything? You bet. But, I tucked my shirt into the back of my pants in a “sweatshirt around the waist” attempt. 

That’s happened twice now. 

Looking at the predictions in period tracker app, my period should be over (by a day or two) by the time my marathon rolls around. But that’s just a prediction and cycles can shift this way and that, so who knows what my fate for that day actually holds. 

I remember in high school when the worst thing that could happen was the possibility that you would leak through your pants. We all fed each other horror stories of embarrassment. 

The girl in the white pants. 

The girl who left a puddle of blood on her chair. 

They go on and on. 

If you ever leave a pool of blood in a chair, you deserve an medal because that’s an accomplishment. 

It’s inevitable that you’re going to bleed through countless things in your lifetime, and I’m going to let you in on a little secret: life goes on. It’s not the huge deal people make it out to be. I bet 99% of the time you’ll be the only one who knows it happens. 

It’s always me that feels the need to let someone else in on my situation. Look what happened!

If you skinned your knee and it was slowly pooling into a patch on your knee, would you be embarrassed? 

Hell no. 

I’ve decided to not let it be something that embarrasses me anymore. Because it doesn’t. I’m over it. I’ve got bigger things in life to concern myself with.  

So laugh it off and share it with a friend. 

Luteal/Menstrual Phase Funk

Even though I’ve dug into, and learned to love all aspects of my cycle, I am still caught off guard time to time by that week that overlaps the end of one cycle and the start of the next. 

It falls on the last few days of the luteal phase and first few days of the menstrual phase (your period). 

Today, I wanted to go over what I notice during this week and how I deal with it:

+ I am TIRED, exhausted, to a point that coffee can’t combat. 

I go to bed earlier, sleep in just a little longer, and I don’t feel guilty about it. And if there’s a day I need a nap, I take a 30 minute to an hour long nap, and don’t feel guilty about it. 

I get outside more, or just go out and run an errand. Getting up from my desk and out of my apartment usually gives me a little boost.

+ My motivation goes straight out the window.

This one is so much harder to accept than feeling tired. I get frustrated when I don’t feel that usual spark for work I normally have. 

There is only one way to handle this. Cut down your to-do list to what absolutely must get done that day. And focus on getting that done, give yourself more time and more breaks throughout the day. And if that’s all you accomplish, congratulations, celebrate it!

You can be productive on a different level when your motivation is low. Find that balance, that happy medium. 

+ Feeling blah, meh, wanting to curl up in a ball and do nothing.

There’s a time and a place to just let this take over, and I’ll usually allow myself one day to be a human blob. But if you’re going to do it, commit to it, don’t feel an ounce of guilt and really just bask in the glory of doing absolutely nothing. 

I also find time for mindless tasks I don’t make time for during the rest of the month. Usually decluttering or deep cleaning, organizing or sorting. Things that are on your to-do list but aren’t top tier essential must do's. 

+ Feeling more blue and gloomy than usual.

This is the time to pamper yourself. With food, with bubble baths, music, whatever makes you feel loved by yourself. 

It’s also a great time to do some reflection on life. Look at what you’ve been spending your time working on, or doing lately. Are you happy with how you’ve allocated your time? Are there things you wish you would make more time for? What changes can you make going forward to curate your days into what you want them to be? 

This phase (or combo of phases) is pretty much the same as the end of fall, headed into winter. Think about when the weather starts to get colder than you're comfortable with, the days get darker, shorter, more gray. You don’t just stop living because it’s not as exciting and fun. You learn to adapt and change your habits during the colder months. 

Learn to look at your cycle in a similar light. How can you adapt to make the most out of each phase? 

Embracing Your Body

#BodyPositive anyone? 

We’ve gotten a lot better recently with telling each other to love our bodies, but that’s easier said than done when we’re being bombarded with mixed messages from all angles. 

And that doesn’t even begin to include what preconceived notions of “beauty” we’ve been instilled with from childhood. 

So, how are we supposed to make peace with our bodies when we’re being told to “strive for a 'healthy' body” but “to love the body you already have”? 

I have no idea. And I don’t think it’s a one-sized fits all solution. But I can offer you my story.

I know, according to "society" I have a body type that is fitting with what others “strive" for. I’m not here to post photos of my thigh gap and tell you to eat your greens. 

I want to share two life changes that revolutionized the way I felt about my body.

I won’t get into how I used to grab at my “saddlebags” and wish for a perkier butt. 

But what’s it mean when someone who is “skinny” still feels they aren’t “there”. Who knows? 

Even the girls in the magazines don’t look like the girls in the magazines. (There’s a quote out there that is basically this). 

But moving right along. Those two changes:

Learning about my menstrual cycle and changing my diet (lifestyle). 

I know I’ve talked about these things before, but they are worth repeating over and over again. 

I don’t even know how to begin to explain the personal empowerment I discovered by ditching the pill, learning about how my body actually worked, and taking control of my own fertility. 

It made me realize how many myths there are about our fertility, our menstrual cycles, our minds and our bodies that are still prevalent today. 

Up until at least the age of 21 I didn’t know that a woman was only fertile for a few days out of every menstrual cycle. I seriously thought that we could get pregnant regardless of when we had sex. 

Knowledge is power, and that power feels good. 

I used to despise my period. It was annoying, unnecessary. It wasn’t fair that I had cramps and continuously ruined underwear. 

But when I discovered the magic behind the menstrual cycle, within the different phases and the purpose of the different functions, my world was rocked. 

No longer did I whine “Why me?!” when I cramped, but instead marveled at my body’s ability to do something without any effort from myself. To see what you are learning about play out in real life is quite incredible, and something I suggest for everyone. If there is something that frustrates you that you don’t understand, do some research. 

Moving along to my change in diet, or like I prefer to call it, lifestyle. Because diets seem to be pandered as temporary, quick fixes. Something you only have to do for a period of time before you can go back to what you were doing before. And frankly I think that’s a load of crap. 

I don’t understand how we can expect something that hasn’t been working to somehow work after we take a brief “health” hiatus from it. 

There's a quote that goes a little something like this: 

“Insanity is doing the same thing over and over again, and expecting different results.” 

Think of the number of fad diets you’ve seen out there that claim you can continue eating everything you love eating, you won’t have to exercise, but you’ll somehow be able to drop all those unwanted pounds?

Anything that is sold as “temporary” screams fake to me. 

The truth is so many of us don’t want to change our habits. We like what we’re doing, but we don’t like the results. We see a potential change as difficult or unenjoyable. 

“But I don’t want to eat just lettuce!"

We think that to maintain a healthy lifestyle and body we have to live in a world of deprivation when in reality for many it’s a world of abundance. 

When you cut out processed foods, animal products and focus on filling your stomach with a whole foods plant based diet you can (*gasp*) eat as much as you want. 

Discovering this world of abundance, energy and vibrance was incredible as a 21-year-old. 

Not only did my insides feel so much better (I had a lot of digestion issues before), but I started to feel better about my outward appearance as well. When you start treating yourself better in one aspect of your life it is infectious, and it spreads. 

Instead of grabbing at and complaining at my perceived imperfections I started noticing and appreciating what my body was capable of. 

If your biggest problem in life is that you don’t have a thigh gap or a flat stomach it’s time to take a step back and find the things about your body that you are grateful for. 

And even if it just starts with “I’m grateful I have two legs,” that’s something to be grateful for. Recently, I’ve been challenging myself physically, and I’m constantly aware of my gratitude that my body is able to run 10 miles, or complete a sprint triathlon. 

The moral of the story here is to find ways to nourish and enrich your body and life. Find gratitude in your days, in your abilities. Learn about your body, what makes you feel good and what doesn’t? And start doing more of what does make you feel good. 

You Hate Your Period, But Don't Want To

So, you hate your period, but you wish you didn’t? 

I used to be in the same boat. Well, I just hated my period. It never crossed my mind that I could change my perspective on the situation. Disliking your period was just the norm, everyone did it. 

But more and more I hear from gals out there who want to mend that relationship. 

They want to (*gasp*) get along with their cycle. 

Well, if this is you, here’s a few things you can do:

Start learning about your menstrual cycle: 

+ Look into the power of your four phases, the strengths and weaknesses in each and how to use all of it to your advantage

+ It’s amazing how your perspective changes on something when you finally understand the purpose of it (i.e. cramps)

+ Start charting your cycle (tracking your fluid and temperature). You’d be amazed how many cringe at the idea of checking their fluid. If you can’t touch your own vagina, we need to talk. 

Change the conversation:

+ Notice the tone and attitude of conversations surrounding periods with your friends. Do you only complain to each other? 

+ Start saying positive things, little tidbits you’ve learned and things you’ve started to notice in your own cycle

+ Don’t worry. You’re still allowed to say things like “oh my god these cramps!” or “I just bled through everything!"

Upgrade Your Period:

+ Do you hate the period products you use? 

+ I really didn’t like pads when I first got my period. They just made me feel frumpy. And I distinctly remember when I was finally able to successfully use a tampon. I felt like a new woman. 

+ Maybe you feel itchy, irritated and uncomfortable. And you’ve been associating this nonsense with why you dislike your period so much. Well, it’s time to try out a reusable pad, period underwear and maybe even a menstrual cup

+ Take time to pamper yourself around your period, whether that’s sleeping more, eating better food or taking a bubble bath. Treat yourself like a million bucks, and don’t apologize for it. 

These are three easy things that we can all start doing. And this is kind of my formula for everything in life. (Food, money, etc.) Educate yourself, change how you talk about it, and find a way to improve it. 

Where do you struggle or excel in the realm of menstrual magic?

September FemmeHead Meet-Ups

I had this revelation a few weeks ago about a goal I’ve been sitting on for far too long.

I’ve been wanting to do more in person things for FemmeHead. 

While I love the comfort and security of working from home, I’m going to challenge myself to get involved in my community via FemmeHead as well as when I travel. 

And then I realized I’m already traveling quite a bit with Michael when he announces races, why don’t I start doing FemmeHead meet-ups and workshops since I’m already there? 

Next year, I want to start offering workshops around the U.S. and even when we travel abroad, but for this year I’m going to start out with just doing simple, easy going meet-ups to start to meet the FemmeHead community. 

So, let’s start with this month. 

I’m going to be in Dallas, D.C. and Long Island. 

If you’re interested in hanging out, let me know, and I’ll be posting where I’ll be hanging out when the time get’s closer. 

+ Dallas — September 8 - 10

+ D.C. — September 11 - 16

+ Long Island — September 29 - October 1

Keep an eye out on my social media for locations, and I can’t wait to hang out if you’re able to come. 

Not Losing Your Cycle While Training

When deciding whether to train for a marathon I knew I didn’t want to screw up my cycle , and so I knew if I was going to do this I needed to do a bit of research.

According to a few different sites, at my current pace and weight I burn around 90 calories a mile, which means:

- 3 miles = 270 calories burned 

- 5 miles = 450 calories burned 

- 10 miles = 900 calories burned

While I’ve never really tracked calories, I have been more conscious of the need for me to consume more during this little adventure I’m on. 

Now, let’s talk about why it’s important to incorporate that information into your diet. 

Turns out that when you don’t have enough fuel, your body starts choosing to support functions that are vital to survival. And would you guess it? The menstrual cycle doesn’t make that list. So, your body can shut down your cycle if there’s not enough nutrition, which results in a hormonal stress response, lowering the levels of estrogen, messing up your healthy cycle. 

When you cycle starts not showing up it’s because you don’t have the necessary energy to ovulate. 

At first you might not notice anything, but that doesn’t mean it’s not affecting you. Low estrogen affects bone loss, which means stress fractures can be the first sign that something is wrong. 

If you keep training under these conditions it’s going to affect how your recover, your energy, and your running, which seems quite detrimental doesn't it?

I have found that my body (obviously) just naturally started needing more fuel as I started running more. I’ve gone from two meals and one snack a day to three meals and two snacks a day. 

I remember to eat breakfast, to fuel up before and after runs, and I eat when I’m hungry. And I’ve been keeping an eye on my menstrual cycle. 

Because I view the cycle as the canary in the coal mine. If things head south there then I know something is up. 

Loosing your period isn’t a good thing, it shouldn’t be a moment of success or relief, or a “I’m doing this right” moment. 

If your cycle disappears you need to reassess what you’re doing. Up the calories and lower the amount of exercise. And remember it took a few months or so for this to happen so it will take a few more for it to get back in order. 

While there are certainly other factors at play, time and time again it comes back to nutrition. So if you're having issues I alway suggest starting there. 

And it should be worth noting the quality of some calories over others. Make sure you are getting enough of your nutrients for good sources. Head to the produce aisle, through in some beans, rice is always easy and great, and happy eating. 

Not to mention, coming home from a long run and being able to replenish (stuff your face) with delicious, nutritious meals. 

Happy training!

For Those Who Are Worried About You Using FAM

It’s inevitable when some people find out you’re ditching the hormones and choosing a natural alternative. 

There is a lot of confusion around fertility, birth control and our options. 

So, when you get a lot of “But, you’re going to end up pregnant!” try not to get too frustrated. 

Think back to when you didn’t know there was another way, before you knew how our fertility actually works. 

Here’s how to have a polite conversation with someone who is “concerned” about you not being on hormonal birth control. 

Start by sharing some of your favorite FAM, cycle, period facts. Pique their curiosity. [This is where books like “Taking Charge of Your Fertility” and “The Pill: Are You Sure It’s For You?” come in handy]. 

+ Did you know that women are actually only fertile around 7 days each cycle? And that’s mostly because sperm can live in a fertile vagina for up to 5 days.

+ Hormonal birth control alters at least 150 different bodily functions. 

+ FAM is actually very different from the Rhythm Method, and when practiced correctly is over 98% effective.

Tell them why hormonal birth control wasn’t working for you, people are often shocked when you start listing off all the negative side effects you were experiencing and how you don’t have any of those since quitting. 

+ I developed mild depress, anxiety, chronic UTI’s, gained weight, and had a substantial decline in my dental health after starting the pill [just to name a few].

Give them a brief overview of how FAM works. That there are different fertility signs that you track every day and use that information alongside a set of rules and guidelines to determine whether you’re fertile or not. 

Make it clear that this isn’t a guessing game based on past cycles. It’s based in science and what is actually happening in your body. 

And in the end they still might not be on board, but if you continue forward with your journey, learning, practicing the method safely and essentially “prove them wrong” you’d be amazed. 

Sometimes still when I talk about not being on hormonal birth control and using FAM instead people will make some comment about pregnancy or how it doesn’t really work. And my calm comeback is that I have been using it successfully for over 4 years now, I know countless other women who use it too, and that I am much healthier and happier than I used to be. 

Not to mention I don’t ever plan on taking hormonal birth control again. 

At the end of the day it’s your body and your choice. You get to decide. 

[If you're curious about ditching the pill, and what all that entails, grab your spot in my upcoming Ditch the Pill course, which starts August 21st. And if you're ready to learn all about FAM, sign up for my Chart Your Cycle course, which begins August 16th!]

Too Scared to Ditch the Pill?

I was here at one point.

There was at least a year where I desperately wanted to get off the pill, but didn’t think there were any non-hormonal options that would actually work for me.

I tried to look back in my old journals to see if I talked about quitting the pill. But there’s nothing in there that I’ve found where I specifically mention the pill.

But there were so many eye-opening entries in there that are mind-boggling and heart breaking to read. Because of how bad I had gotten mentally and emotionally that last year.

I want to share just a few paragraphs from different entries to give you a grasp of that time in life. 

July 2, 2012

“I want to feel like I’m floating, like I’m flying, like I’m not here. How do I do that, how do I feel that? Free, like I don’t exist. Invisible like no one can see me. So no one notices me? I wish I were a bird. I would fly and fall, glide and soar. Free from life.” 

August 9, 2012

“I’m really proud of myself today. I ate an apple and fiber bar for breakfast. An apple for lunch and a tuna sandwich for dinner. Plus I went for a run with Bob (my dog), did a lower body workout, twice and cardio pilates once.

I still want some pills. I’m thinking Hydroxycut. I need to check out where I can pick some up.”

August 17, 2012

“Slowly slipping deeper into this shallow depression that is surrounding me. Little by little, further and further down I go. It’s comforting to be alone. Then there are no fake smiles, no fake laughs to force out of myself to please those around me. When I’m alone I can quietly slip away.”  

This is just a taste of what was in there and it always breaks my heart to read these old journals. To know and remember what I was going through. And to so clearly see it now, but to know that I was completely blind to it then. 

And I know I wasn’t alone in that. That there are still countless girls and women struggling today because of their hormonal birth control. Either unaware that there are other options or too afraid to get off it. 

And I just wish I could sit down with you. Give you a hug. Tell you that you can do it. That there is another way. 

But also that you shouldn’t feel pressured to jump off that cliff until you’re ready. 

So, you want to quit, but you’re too scared to? What to do?

Educate yourself. 

Build your community. 

You’re not alone in your desire for a different way. And you’re not the first to venture down this path. 

Start with some books, take a class or find an online educator.

Taking the time to learn the method thoroughly and completely will put you at ease and give you the confidence you need to take that leap. 

Yes, there’s the chance of pregnancy, but you take that risk with every single method of birth control you use. That’s the choice and risk you take when having sex with someone. 

But if you want to avoid pregnancy and use FAM I promise you are capable and responsible enough. 

There are condoms, there are copper IUD’s, there are new advances in technology to help make your non-hormonal birth control journey that much easier.

And let’s not forget that there are plenty of fun physical and sexual activities you can do with your partner without the risk and fear of pregnancy that comes with intercourse.

Sex doesn’t just mean intercourse, don’t forget that. It’s an exciting spectrum of things waiting for you to try out.

When you first discover you can quit your hormonal birth control and use a non-hormonal option like FAM, the prospect is terrifying. 

We have been led to believe for so long that we are incapable of controlling our own fertility. But that’s a lie. You are more than capable of doing just that. 

I promise the more you learn, the more you let it sink in, and the more you hear from those of us already doing it, the more ready you’ll be to join the club. 

[If you're ready but want someone to help guide you through the process, to talk about what that entails and what to expect, my Ditch the Pill course is perfect for you. Sign up now for the relaunch August 21st! If you're new to FAM and want to learn how to properly chart your cycle, snag your spot for my Chart Your Cycle course, which starts August 16th!]

The Fear of Pregnancy

The ultimate fear surrounding our birth control choice: 

Unwanted pregnancy. 

I have people write me all the time saying they want to quit whatever form of hormonal birth control they’re on because of x, y or z but there is absolutely zero chance that they can handle a unplanned pregnancy at this point in life. 

So what are their options, they want to know.  

I’m not here to promote unplanned pregnancies.

I just want to say that right now before I go any further, because people jump to conclusions when you start talking about supporting others quitting hormonal birth control and learning how to chart. 

I’m here to promote knowledge. 

Because so many of us don’t know much of anything about how our fertility works. 

And so naturally if you don’t know how the menstrual cycle and fertility works, I can totally see how people think charting is some dangerous hippy method. 

But if you take the time to learn about your body, learn how your fertility actually works, thoroughly learn a charting method, and practice that method correctly every time, you can ditch those synthetic hormones and still be responsible and effective in preventing pregnancy. 

Others think that to use a charting method, and avoid pregnancy that they can never have sex. And this is something I wanted to throw in here today. 

There is a seven day period that you are “fertile” every month. 

But I think we need to talk about something else here. There is so much  more beyond penetration when it comes to “sex”. I honestly think people forget about the amazing spectrum of sexual activity that comes along with being “intimate” with someone. 

My advice, quit being a bore. Use those seven days to think outside the box that is penis in vagina sex. Yeah it’s awesome, but that shouldn’t be the only thing on the menu. 

So, get out there, learn about your body and learn about your sexuality too.

And just remember that regardless of what method of birth control you are on, hormonal or not, there is going to be a small chance of pregnancy. So, yes I know, pregnancy would be just about the worst thing possible for a lot of you out there. But by having sex with someone you are making that choice to put yourself into the lottery for an unwanted pregnancy. 

Regardless of what method you’re using, learn all you can about it, how it works to prevent pregnancy and how to use it correctly and therefore effectively. 

Oh, and finally, don’t forget about protecting yourself against STI’s, because most birth control options do nothing to keep you from catching something someone else has. So many think that being on the pill or having an IUD is all they have to do to be safe and responsible. Get tested and use condoms. 

26 Thoughts On the Past 26 Years

I’ve been 26 for around a month and half now, and I always like to take my birthday as an opportunity to reflect. So, I wanted to share 26 thoughts with you today:

+ looking back I didn’t give my mom the credit she deserved as a parent

+ as a pre-teen, young teenager, I really wanted to grow up

+ don’t be so quick to hate where you’re from

+ knowledge is power

+ take care of your body 

+ my parents set me up to be an entrepreneur 

+ travel, get a new perspective

+ finding gratitude each day leads to a more positive existence

+ be nice to people 

+ keep an open mind 

+ don’t settle, job, relationship, friendship

+ eat your veggies

+ learn about your body 

+ don’t be afraid to reach out to someone you admire

+ having more doesn’t equal being happier

+ journal, write, document your life

+ don’t compare yourself to others 

+ you can learn anything you want

+ spend time with your family 

+ a child’s imagination is a magical thing

+ money is not the enemy 

+ stand up for what you believe in, but educate yourself along the way

+ failure is inevitable, but it’s not the end 

+ your job doesn’t define you, who you are as a person does

+ getting out into nature is important

+ treat everything and everyone with kindness and compassion

To be honest, I thought this list would take a long time to compile, but each thought came to mind one after another, and before I knew it my 26 things were here. 

In the end, take the time to stop, step back and reflect on life. 

It’s a beautiful thing. 

The Power in Our Four Phases

First a quick refresher of the four phases of our menstrual cycle:

1.  menstrual phase 

2.  follicular phase 

3.  ovulatory phase

4.  luteal phase

Next, let's move into why I'm a fan of each phase. 

I love the menstrual phase because:

     + it’s a chance to slow down

     + rest, renew, reflect

     + it has taught me to listen to my body

     + i’ve learned to let myself sleep more and I'm loving the benefits

I love the follicular phase because:

     + starting around the end of my menstrual phase into my follicular phase I get this burst of energy (if I slow down during my period)

     + it’s kind of like coming out of hibernation. I’m ready to go each day

     + it also reminds me of my love for Mondays as a fresh start

I love the ovulatory phase because:

     + I’m most social and outgoing in this phase

     + I’m best at interacting during this phase

     + I love the process of the fluid getting more fertile, waiting for that spike in temperature

I love the luteal phase because: 

     + there’s not a bunch of spotting like there was at the beginning of this year

     + knowing how many days it’s going to be and when to expect my period 

     + the decline in energy reminding me to start slowing down

     + It's when I’m most in tune with my emotions

Knowing about the different phases has opened up this whole new world:

+ I’ve learned to love my cycle

          - learning about what’s going on inside your body, as well as your mind just makes it all click and make sense

+ How you feel makes sense

          - if you are feeling tired, or emotional you can point to why

+ I can use this knowledge to my advantage

          - can schedule around this, don’t load a bunch on your plate during your menstrual phase. schedule big meetings around ovulation. 

A book I love on this topic that taught me so much is “The Optimized Woman”. So, if you liked today’s post I recommend going and picking this book up. 

Using Ovulation Test Strips

Nestled right next to the pregnancy tests in your local drugstore, you’ll find these curious things -- ovulation tests. In fact, they’ve probably gone unnoticed by you for a good portion of your life. 

Obviously the most common reason these are plucked from that shelf are for women who have reached that point in life when they are ready to have a baby. But as we all know, that first starts with conceiving. 

Women use these to help time sex with their partners for what they hope is the best case scenario for sperm joining together with egg, to divide and multiply into a fetus. 

But recently I have noticed another group of ladies who are picking up these tests. Women who have the opposite goal — avoiding pregnancy. 

And it is because of this that I feel compelled to touch on this topic today. 

Right off the bat I’m going to say it:

Ovulation strips should not be part of your birth control method. 

And what I mean by this is they should not be a factor in your calculation of when you are fertile/not fertile. 

That doesn’t mean you can’t use them. I’ll talk about that in a moment. 

Ovulation tests or OPK’s (ovulation predictor kits) work by detecting the surge in your luteinizing hormone that causes the matured egg to burst from the follicle that it has been growing in. 

You can see why these would be very beneficial to women trying to conceive. Knowing when this surge is can help you time sex better. One the LH surge is detected successful fertilization is most likely going to happen one to three days following. 

And if you can recall another fact I’ve talked about before — sperm can survive in a fertile vagina for up to five days. And your most fertile cervical fluid is going to happen right before ovulation. 

But this fact also goes to show how relying on ovulation tests to avoid pregnancy can easily go wrong. By the time you have that LH surge unprotected sex in the day or two before that matters. 

This is why cervical fluid matters so much in detecting the beginning of your fertile phase. 

Because when you have ovulated in the past, doesn’t matter when trying to guess when you’re going to ovulate on that particular cycle. 

It’s not about the length of a cycle, it is all about cervical fluid and temperature on a daily basis, alongside a set of rules, to know where you are in your fertile phases. 

But so long as you aren’t relying on OPK’s for “birth control” there is no harm in trying them out for fun. 

We’re curious creatures. And awhile back I really wanted to know if I was ovulating around that time I thought I was because of my fertility signs. 

So, I bought some of the very basic, very inexpensive ovulation test strips off of Amazon and started dipping them into a cup of my urine every morning starting with my follicular phase just to see. 

And would you guess what? 

I was ovulating exactly when my fluid and temperature said I was. 

What I’m saying here is that if you’re either trying to conceive or just curious go ahead, use some ovulation strips. 

But if you’re trying to incorporate them into your birth control method, no don’t do that. I cringe and worry every time I hear someone say they are a part of their decision making process. 

If you want to chart your cycle as a natural form of birth control, yay, welcome to the club! But please learn an actual method. Learn it completely, and practice it as you are supposed to. 

No frankenstein-ing your own method together please. 

I'm On The Hunt For New Period Underwear

It was last year that I started my excursion into period underwear. It all began with a single pair of Thinx, which was quickly followed by five more. I was hooked.  

They replaced awful disposable panty liners for me, which irritated my poor lady bits and also created a lot of waste. 

I use them as backup for when I use a cup, as well as by themselves on days I have a light flow or  spotting, aka didn’t need a cup. 

But after a few months of use I started noticing some discoloration in the crotch, almost as if they were getting bleached at the center most point of period collection. (TMI? Sorry, not sorry)

I’m not quite sure what is causing this. Possibly it’s that I use a dryer and don’t hang them out to air dry.

I’ve also noticed that the ones with lace have started to fray, the elastic bindings popping out every which way. 

It’s because of all of this that I am in search of some new period underwear. Thinx has dominated the market (good for them) but I’m ready to expand my horizons when it comes to period underwear, spreading the love and support of my monthly flow. 

Some would suggest giving reusable pads a go, which I have and need to (again), but at the moment I would much prefer period underwear. 

So, after a little bit of research, here are my contenders, feel free to weigh in with your thoughts: 

+ LunaPads - the MAIA Bikini + Hipster ($31.99-$34.99) 

Comparable in price, and I like that there's no lace to fray. Plus you can adjust your absorbency as needed. Plus I've heard good things about their reusable pads so I have high hopes for these. 

+ Modibodi - the Classic Bikini ($24.50-$27.50) 

I like the coverage of this one. They look simple, comfortable and effective. Not to mention they're $10 cheaper than some of the others. 

+ Knixwear - Leak-Proof Bikini ($25) 

Can you notice a theme here. I like simple, no frills, comfort when it comes to underwear for my period. I also appreciate these are more inexpensive as well. These would be good for cup back up. 

+ Dear Kate - Jackie Hipster Mini + Nellie Hipster Full ($36-$38)

A bit more on the pricy side. They look like fancier period underwear, but I've heard good things about them. They have different absorbencies depending on what you're using them for. 

+ Panty Prop - Propkini + Propster ($19.99)

The cheapest on this list. They are once again no frills. They come in various colors as well. 

What are your favorite reusable menstrual products? Because right now mine are the combo of period underwear and a menstrual cup. And I'm itching to try some of these on this list.