Hormone Cafe

Normal Menstrual Cycle Explained | Signs Your Period Is Healthy

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In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, breaks down what a truly healthy menstrual cycle should look and feel like—from your first day of flow to ovulation and beyond.

If you’ve ever wondered whether your period is “normal,” this episode is for you. Dr. Sarah explains what to expect in each phase of your cycle, what’s considered healthy bleeding and cervical mucus, and the five biggest red flags that your hormones might be out of balance.

You’ll learn how to tell whether your body is ovulating, what your period color and flow reveal about your hormones, and why PMS isn’t something you should just accept as normal.

In This Episode, You’ll Learn:


What a healthy cycle looks like

  • How to recognize a true Cycle Day 1 (hint: it’s not spotting)
  • What a normal flow pattern should look like—and what color tells you about hormone balance
  • How long your luteal phase should last (and why timing matters)
  • What your cervical mucus can reveal about your fertility and hormone health
  • Why you shouldn’t have significant PMS, mood swings, or pain

    • Five Red Flags to Watch For

    1. Irregular cycles – periods that come early, late, or skip months
    2. Abnormal flow – bleeding that’s too heavy or too light
    3. Mucus changes – too much or too little cervical mucus throughout your cycle
    4. Painful periods – cramps or symptoms that stop you from living normally
    5. Mid-cycle bleeding – any spotting or bleeding between periods

      6. Key Takeaways

      • A normal menstrual cycle is regular, predictable, and symptom-free
      • Light bleeding isn’t necessarily a good thing—it can signal low hormones or anovulation
      • PMS symptoms like irritability, migraines, or fatigue are not normal; they point to hormone imbalance
      • The only “normal” PMS symptom is a slightly increased appetite before your period
      • You deserve to feel amazing and empowered throughout your entire cycle

        • Resources and Next Steps

        If you notice any of these red flags in your own cycle, or if you suspect your hormones are out of balance, Dr. Sarah and her team at Vera Health and Fertility can help you get answers and feel like yourself again.

        Schedule an appointment: verafertility.com

        Located in Denver, Colorado

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        Hormone CafeBy Sarah Pederson