Updates from Leah Negrin

You don’t have to be a charting queen to understand your cycle.

Although I personally love tracking (and I’m still learning new things about the cervical mucus aspect!), I didn’t start out with all the details. My journey began with what I like to call Cycle Syncing Basics.

Some women genuinely enjoy diving deep into every piece of cycle data—tracking temperatures, noting cervical mucus changes, and recording each shift. If that’s you, that’s amazing! Data can be a powerful tool for understanding your body. But if you’re someone who just wants clear, simple guidance without feeling like you’re preparing for a science fair, you’re in the right place.

The truth is, supporting your hormones and syncing your life with your cycle doesn’t have to feel overwhelming. You don’t need cycle perfectionism to feel more connected to your body. You just need to know what to look for and how to work with your body instead of against it.

Cycle syncing is the practice of aligning your food, workouts, work schedule, and self-care routines with the phases of your menstrual cycle. By honoring your body’s hormonal shifts, you can reduce PMS symptoms, increase energy, and feel more balanced throughout the month.

You can start cycle syncing in a way that feels approachable and sustainable by focusing on:

✔️ No perfectionism required – you don’t need to track every detail to see results.

✔️ Learn what to look for – simple cues that tell you where you are in your cycle.

✔️ Feel confident + connected – even if you’re brand new to cycle syncing.

Whether you’re trying to conceive or simply want to support your hormones for long-term health, these basics can help you feel more in tune with your body.

When you start honoring your cycle—even in small ways—you’re reducing stress on your body, supporting balanced hormones, and making it easier to listen to your body’s needs. That can mean better sleep, improved mood, fewer cravings, and more consistent energy.

If you’re curious about starting to sync your cycle, download my free Cycle Syncing Recipe Book to learn how to begin aligning your workouts, meals, and routines with your cycle in a simple, sustainable way.

Packed with tuna and almonds for heart-healthy fats, this combo supports good cholesterol and reduces inflammation. Apples and seed crackers add fiber for steady energy, while antioxidants from apples and almonds help fight oxidative stress and boost overall wellness.

I like to get the brand of tuna that at least claims to be better for the environment and not from a fish farm but this is an easy little container for a great to-go lunch the crackers that you can use are up to you but the ones in this picture are Mary's Gone Crackers

When are you most fertile? The truth is, the answer isn’t in an app—it’s in your body. And if no one has ever taught you how to read those signals, that’s not your fault.

Most of us grew up hearing two things: “You can get pregnant any time,” and “Take birth control if you don’t want to.” That’s it. So when it comes time to try for a baby, we’re left guessing—or relying on period tracker apps that don’t always get it right.

The truth is your body gives you clear signs of fertility every single month. You just need to know what to look for. Your fertile window is the time in your cycle when you can get pregnant. It’s typically about six days long—the five days before ovulation plus the day of ovulation itself. After that, your chances drop dramatically until your next cycle. While many apps predict ovulation on Day 14, most women don’t ovulate like clockwork. Stress, illness, and lifestyle changes can all shift the timing. That’s why listening to your body—not just your app—is the most accurate method.

So what should you look for? The first sign is changes in cervical mucus. It might not be the most glamorous topic, but it’s one of the easiest and most reliable clues. Right after your period, things are usually dry or sticky. As you get closer to ovulation, your mucus becomes creamy, then turns clear, slippery, and stretchy—like raw egg whites. That’s your body rolling out the red carpet for sperm and it means you’re in your most fertile days.

Another sign is a shift in your basal body temperature. Your basal body temperature is your resting temperature, taken first thing in the morning before you even get out of bed. Before ovulation, it tends to be slightly lower. After ovulation, it rises by about half a degree and stays higher until your next period. Tracking this over time can confirm if and when ovulation is happening.

You can also use ovulation predictor kits, which measure a hormone called LH—luteinizing hormone—in your urine. A positive test means ovulation is coming, usually within 24 to 36 hours. Combine that information with your other signs and you’ll have a much clearer picture of your fertile window.

Why does all this matter? Because timing is everything when you’re trying to conceive. Sperm can live for up to five days, but your egg only survives for about 24 hours after ovulation. Missing that fertile window means waiting another month. When you know your signs, you can stop guessing—and start feeling confident about your timing.

If tracking these signs sounds overwhelming, don’t worry—it’s not as complicated as it seems. Start with one sign, like cervical mucus, and build from there. After a few cycles, you’ll start to recognize your body’s unique patterns. It becomes second nature, like checking the weather before heading outside.

Your body is always talking to you. When it comes to fertility, listening to its cues is the key to feeling empowered—not stressed—on your path to pregnancy. 

This recipe is a powerhouse of wellness, combining heart-healthy fats from olive oil, avocado, and tuna that support balanced cholesterol levels and reduce inflammation, with a rich supply of vitamins A, C, and K to boost immune function, nourish skin, and strengthen bones. At the same time, fiber-packed ingredients like kale, celery, and avocado promote digestive health, support a balanced gut, and help maintain steady blood sugar levels—making this dish both nutrient-dense and deeply supportive of overall well-being.

This nourishing recipe combines sweet potatoes, lentils, and cabbage to deliver a powerhouse of vitamins, minerals, and heart-healthy benefits. Packed with dietary fiber, it supports healthy digestion and helps maintain stable blood sugar levels, while extra virgin olive oil adds inflammation-fighting monounsaturated fats for optimal heart health. Sweet potatoes shine in the luteal phase, helping to support progesterone, stabilize mood, and balance blood sugar, while lentils are ideal in the follicular and menstrual phases, replenishing iron stores, supporting ovulation, and promoting balanced estrogen. Together, these ingredients create a nutrient-dense, cycle-supportive dish that fuels your body from the inside out.