The document introduces an intermediate cycle tracking tool designed by Lydia Kostopoulos, PhD, to help women better understand their menstrual experiences through journaling. It offers structured sections for tracking sleep, mood, body sensations, and food cravings. Additionally, it encourages documenting related factors like sleep quality and environmental data for a comprehensive view of their health across the menstrual cycle.

1. I N S T R U C T I O N S
INTERMEDIATE CYCLE TRACKING
Created by human performance enthusiast Lydia Kostopoulos, PhD
to help women gain greater self knowledge about their body.
LKCYBER.COM | @LKCYBER
VERSION 1, 04/2021
The intermediate cycle tracker allows for a more directed micro-journaling of your
menstrual experience. Dividing up the journaling sections into: sleep, mood, body and
food. Here are some examples of things you can journal across your cycle:
Sleep: Take note of how your sleep was. For example did you feel cold? Warm?
Restless? Have a hard time going to sleep? Did you sleep quickly? If you have a sleep
tracker you could take note of your body's temperature, or average heart rate and
observe it throughout the phases of the menstrual cycle.
Mood: How was your mood? Did you feel energetic? Motivated? Happy? Sexy? Or
perhaps frustrated? Impatient? Sad? Did you have positive thoughts? Negative
thoughts? Did you feel social? Or that you wanted to spend time alone?
Body: How does your body feel? Do you feel like you want to exercise? Go for a walk?
Have extra energy? Do you feel tired? Do experience any tenderness in your body
(muscles, breasts etc)? Do you experience any noise sensitivity? Do you feel horny? How
is the texture of your hair and face? Oily? Dry?
Food: Do you feel more hungry than usual? Less hungry than usual? Do you have any
cravings? If so, what do you crave? What foods are you gravitating towards? What
foods make you feel good? It would be good to observe the alcohol and sugar
consumption across your cycle to see how it feels during different times of the cycle.
---
The supplement at the end of this document are for those who want to document sleep
and weather related data such as barometric pressure and allergies.
*Note: Each person's number of cycle days is different, this
tracker goes to 30 days. Discard the extra days if your cycle is
shorter or add more days if your cycle is longer.

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LKCYBER.COM | @LKCYBER
VERSION 1, 04/2021

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VERSION 1, 04/2021

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VERSION 1, 04/2021

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LKCYBER.COM | @LKCYBER
VERSION 1, 04/2021

8. INTERMEDIATE CYCLE TRACKING
SUPPLEMENT
Created by human performance enthusiast Lydia Kostopoulos, PhD to help women
gain greater self knowledge about their body.
LKCYBER.COM | @LKCYBER
VERSION 1, 04/2021