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This week’s topic is one of my favorites – cycle tracking. And I don’t just mean logging your period in an app every month. While that’s a great place to start, there’s so much more you can do and learn when it comes to your monthly cycles.
Cycle tracking is one of the best (and cheapest!) ways to understand your body and your fertility signs. Your body is constantly giving you signals about your overall health, as well as your reproductive health. In fact, the menstrual cycle is often referred to as the “fifth vital sign” because of how much information we can learn from understanding our monthly rhythms.
While cycle tracking has numerous benefits even if you are actively trying not to conceive, this article will focus specifically on how this practice can help during your preconception and conception journey. Cycle tracking for conception will help you connect to your body, improve your reproductive & overall health to prepare your body for a healthy pregnancy, help you determine your fertile window to increase your odds of conception, and give you clues as to what may be “off” if you are having difficulty getting or staying pregnant.
Understanding the Menstrual Cycle
Before we get into the nitty-gritty of how to track, it’s important to have a general understanding of the incredible processes that occur in our bodies throughout a typical menstrual cycle.
First, there are two overarching phases: the follicular phase (menstruation to ovulation), and the luteal phase (ovulation to menstruation). There are also the two main “events”: menstruation and ovulation. Because each of these four parts have distinct physiological events and energies, we will discuss the menstrual cycle as broken into four phases: menstrual phase, follicular phase, ovulation, and luteal phase.
[Side note: Many websites will say that the follicular phase is days 1-14 and the luteal phase is days 15-28, with menstruation starting on day 1 and ovulation occurring on day 15. However, not every woman ovulates on day 14 or has a 28 day cycle – in fact, many don’t. Ovulation and menstruation days can even be slightly different for the same women in different cycles. And since we are going to be so in tune with our tracking that we can tell when we ovulate, I am going to choose to use the markers of ovulation and menstruation instead of generic cycle days.]
Let’s look briefly into each of these phases now:
Menstrual Phase
The first day of your bleed will be considered day 1. As you are probably aware, during the menstrual phase your uterine lining is being shed. Your estrogen and progesterone levels (two of the key menstrual cycle hormones) are at their lowest point.
Follicular Phase
At this point in your cycle, usually around day 6 (but remember, it will vary!) your estrogen levels will start to climb. Your progesterone levels are still low. One egg becomes “dominant” (or two for fraternal twins) and all of the energy goes toward maturing that egg and getting it ready to release at ovulation.
Ovulation Phase
While technically ovulation is one event as the egg is released, I like to think of it more as a phase for a couple reasons. First, I usually include the fertile window in this ovulation phase (more on the fertile window below). Second, there is a distinct energy around ovulation that lasts longer than the event of ovulation itself. In order for conception to occur, ovulation HAS to take place. In the next section, we’ll discuss how you can tell if you are ovulating each month or not.
Luteal Phase
In the luteal phase, the follicle from which the egg was released becomes what we call the “corpus luteum” (hence the term “luteal” phase). The corpus luteum creates progesterone, which is what will sustain an embryo/fetus until the placenta is able to take over around week 12. Even if the egg is not fertilized, the corpus luteum still releases progesterone.
Key Signs of Fertility to Track
Now that we’ve discussed a little bit about the menstrual cycle, let’s look at the tools you can use to track your fertility.
The first and most important (in my opinion) is the Basal Body Temperature (BBT). Tracking your temperature first thing when you wake up (before getting out of bed, moving, drinking, etc.) can help you know if/when you ovulated, how long your luteal phase is, and can give information if something is awry. Remember how the corpus luteum produces progesterone in the luteal phase? That progesterone causes your BBT to rise. So, if there is an upward shift in your baseline temperatures, that indicates that you have ovulated because now the follicle has become the corpus luteum. If we don’t see that shift, it can indicate an anovulatory cycle (one without ovulation). Note: BBT can only determine ovulation after the fact, but it won’t help you predict when you’re going to ovulate. For that, we look at cervical fluid. You can use a specific BBT thermometer (like this one) which will measure to 2 decimal places, or you can use a regular household thermometer that you already have.
Another sign to note is your Cervical Fluid. During your fertile window, your cervical fluid will become more clear, egg white, and slippery. This cervical fluid is necessary to help the sperm move through the vaginal canal, cervix, uterus, and into the fallopian tubes to fertilize the egg. After ovulation, your fluid will become sticky or you may not have any fluid at all.
A less obvious but also helpful indicator of your fertile window is your Cervical Position. When you are not fertile (which is the majority of your cycle), your cervix will feel closed, firm, and low. However, as you approach ovulation, your cervix will become soft, high, open, and wet (SHOW). It may take some time to practice finding your cervix and feeling for the changes, but it can help confirm ovulation is approaching as a secondary fertility sign.
Another popular tool used to track fertility are Ovulation Predictor Kits (OPKs). These kits typically come with test strips that detect LH levels in your urine. Just before ovulation, LH levels will spike to signal to your ovaries to release the egg. Therefore, the idea is that when your LH levels rise, it indicates that you are within your fertile window. Before resorting to relying only on OPKs, I want to point out that they are not the most reliable method. For one, your LH levels may shift throughout the day, and unless you’re peeing on sticks all day, it may be difficult to get the most accurate picture sometimes. Also, some women experience more than one LH surge within in any given cycle. Because of these reasons, I’d recommend using OPKs in conjunction with at least tracking BBT and cervical fluid.
For more information about cycle tracking, I highly recommend Toni Weschler’s book, Taking Charge of Your Fertility. I also use her free downloadable paper tracking charts, which you can grab here!
Methods of Cycle Tracking
There are so many apps out there that can help you to track your fertility. There are apps like Natural Cycles, which syncs to an Oura ring or Natural Cycles thermometer and can help digitally track your signs and symptoms. Another popular app is Daysy, which also syncs a digital thermometer to the app.
In my own experience, I have found that paper tracking works best for me and is the most accurate (apps can sometimes make mistakes, and need a lot of data to have the most accurate algorithm), but I also like to track digitally so that I have the information more readily available wherever I am.
Common Menstrual Cycle Irregularities
When you’re tracking your cycle regularly and are in tune with your body, you can more easily determine if something has changed or is irregular. Some common menstrual cycle irregularities that may impact fertility include:
- Irregular Cycles and Anovulation: If your cycles vary widely in length from month to month (e.g., one cycle is 25 days, the next is 40), or if you notice a lack of a temperature shift in your BBT chart, you may not be ovulating regularly. This can be due to factors like stress, hormonal imbalances, PCOS, or thyroid dysfunction.
- Short Luteal Phases: A healthy luteal phase (the time between ovulation and your period) should last at least 10 days, ideally 12-14 days. If your luteal phase is consistently shorter, it may indicate low progesterone, which can make it harder for a fertilized egg to implant.
- PCOS and Hormonal Imbalances: Women with polycystic ovary syndrome (PCOS) often experience irregular or absent ovulation, higher levels of LH without a clear surge, or persistent fertile cervical fluid. Cycle tracking can help pinpoint these patterns and guide appropriate interventions.
- Endometriosis and Painful Cycles: Severe cramps, heavy bleeding, or spotting throughout the cycle could indicate conditions like endometriosis or uterine fibroids, which may affect implantation and overall fertility. Tracking symptoms alongside your cycle can help provide clarity when discussing concerns with a healthcare provider.
If you notice any of these irregularities consistently, it’s a good idea to seek professional guidance from a fertility specialist, functional medicine practitioner, or naturopathic doctor who can help address the root cause.
How to Use Cycle Tracking to Optimize Conception
Cycle tracking can be a powerful tool when trying to conceive. Here’s how to use it to increase your chances of pregnancy:
- Timing Intercourse Based on Your Fertile Window
- Sperm can survive inside the female reproductive tract for up to 5 days, but an egg only lives for 12-24 hours after ovulation.
- Your fertile window typically includes the five days leading up to ovulation plus ovulation day itself.
- The best chances for conception occur when intercourse happens 1-2 days before ovulation or on ovulation day.
- Supporting Ovulation Naturally
- Eat a nutrient-dense diet: Focus on whole foods rich in healthy fats, protein, and micronutrients like magnesium, zinc, and B vitamins, which support hormone balance.
- Reduce stress: Chronic stress can disrupt ovulation by altering cortisol and progesterone levels. Try meditation, gentle movement, or time in nature.
- Improve egg quality: If you’re over 30 or have concerns about egg health, supplements like CoQ10, omega-3s, and antioxidants may support egg development.
- Regulate blood sugar: Insulin resistance can impact ovulation. Eating balanced meals with protein, fat, and fiber can help stabilize blood sugar.
- When to Seek Professional Guidance
- If you’ve been tracking your cycle for 6+ months and not seeing ovulation signs, or if your luteal phase is consistently short, it may be time to see a healthcare provider.
- If your cycles are longer than 35 days, shorter than 21 days, or highly irregular, this may indicate an underlying hormonal imbalance.
- If you’ve been actively trying to conceive for 12 months (or 6 months if over 35) without success, a fertility workup may be helpful.
Conclusion
Cycle tracking is one of the most empowering ways to connect with your body and take charge of your reproductive health. Whether you’re trying to conceive now or simply want to understand your cycles better, tuning into your body’s natural rhythms can provide invaluable insight.
By learning to recognize your fertile signs, timing intercourse accordingly, and supporting your hormonal health through nutrition and lifestyle, you can optimize your chances of conception naturally. Plus, tracking your cycle can alert you to potential imbalances early on, allowing you to take proactive steps.
If you’re new to cycle tracking, start by choosing a method that works for you—whether that’s BBT, cervical fluid monitoring, cervical position tracking, OPKs, or a combination. And if you’re looking for guidance, consider working with a fertility coach or holistic practitioner who can help you interpret your charts and tailor recommendations to your unique cycle.
Ready to start tracking? Grab a cycle charting template or download a fertility tracking app today! If you have questions, feel free to reach out—I’d love to support you on your journey.
With love & gratitude,
Rachel
Recommended books for further reading: