How to chart Your Cycle to Understand Your Hormones and Optimize Pregnancy Outcomes
I remember when I first learned about cycle charting—it was like everything I had subconsciously noticed or wondered about finally made sense.
I had always been curious about why I felt different at various points in the month. Why did my cervical mucus change? What did it mean? And I had no idea that I could only get pregnant about six days of the month!
Once I learned how to track and interpret these changes, I finally felt connected with my body. I could understand the language it was speaking, and that knowledge made me feel empowered.
But I couldn’t believe that I didn’t learn this until my late twenties!
Now, as a fertility-focused functional nutritionist, cycle charting is one of the first things I teach my clients.
Not only does it help my clients’ identify their peak fertile window, but it also provides valuable clues about their hormone health. Irregularities in cycle patterns can hint at underlying imbalances, helping us determine what may need support for optimal fertility.
What Can Cycle charting Tell You?
Tracking your menstrual cycle isn’t just about predicting your next period—it’s a powerful tool for understanding your reproductive health. By consistently charting your cycle, you can learn:
The length of your luteal phase (which can indicate progesterone levels and implantation potential)
How long your bleeding phase lasts
The quality, color, and heaviness of your flow (which can give insight into hormonal balance)
Whether or not you actually ovulated
The total length of your cycle
When your fertile window occurs
The amount and type of cervical mucus, which is essential for sperm survival and conception
ImbalanceS that can be uncovered by charting
Your cycle can also reveal important insights about your hormone health, including signs of:
Thyroid dysfunction (which can lead to irregular, anovulatory cycles and/or low basal body temperature)
Short luteal phases (luteal phase defect), which may indicate low progesterone levels
Estrogen dominance, which can stem from poor detoxification, stress, environmental toxins or low progesterone
Polycystic ovary syndrome (PCOS), often associated with irregular cycles and anovulation
Perimenopause, which can cause cycle length fluctuations and changes in bleeding patterns
Factors That Can Impact Your Cycle
Your menstrual cycle is influenced by so many factors—some of which you might not even realize play a role! If you’re tracking your cycle, you may start to notice how the following things affect your patterns:
Over-exercising (especially high-intensity workouts)
Under-eating or restrictive diets
Stressful events (work, relationships, emotional distress)
Alcohol consumption
Sleep quality and quantity
Nutrient deficiencies (such as low magnesium, iron, or B vitamins)
Breastfeeding, which can delay ovulation postpartum
Illness or infections
Coming off birth control, which can temporarily disrupt ovulation patterns
How to Start Cycle Charting
If you’re new to cycle tracking, don’t feel overwhelmed. You don’t need to start with every metric right away! Here’s a simple way to begin:
Step 1: Track the Basics
Start by noting your:
Cycle length (first day of your period to the first day of your next period)
Bleeding length and intensity
Any spotting between periods
Symptoms throughout your cycle (mood, energy levels, cravings, cervical mucus changes, etc.)
I also recommend using a cycle tracking app or printable cycle charting worksheet. I like Kindara or PreMom app, but there are many options—just be sure the app includes a place to input basal body temperature (BBT) for more accurate ovulation tracking.
Step 2: Track Basal Body Temperature (BBT)
BBT is your body’s lowest resting temperature, and it provides a clear indication of ovulation. To track it:
Use a basal body thermometer (which measures to two decimal places)
Take your temperature first thing in the morning before getting out of bed.
Log your temperatures daily in your app or chart. I like using a BBT that is bluetooth enabled so that it automatically syncs to my app or you could also use TempDrop (link gets you 10% off). TempDrop is the most expensive option but its also quite convenient.
After ovulation, progesterone rises, causing a sustained temperature increase (typically 0.5–1.0°F). If your temps stay elevated for at least 12 days before your period, it’s a good sign of healthy ovulation and progesterone production.
Step 3: Monitor Cervical Mucus
Cervical mucus (CM) plays a key role in fertility, helping sperm survive and travel to meet the egg. Changes in mucus throughout your cycle give insight into hormonal shifts and fertility status:
Dry or sticky CM (after your period)
Creamy CM = Fertility is increasing
Egg white CM (clear, stretchy, slippery) = Peak fertility! This is your most fertile time.
Cloudy or thick CM (after ovulation) = Less fertile or not fertile phase
By tracking these patterns, you can pinpoint your fertile window and confirm ovulation.
How to Use Cycle Charting to Confirm Ovulation
Many people assume that a 28-day cycle automatically means ovulation on day 14—but that’s not always the case. Cycle charting helps you understand when your specific ovulation occurs by tracking:
A BBT shift (temperature rises and remains elevated after ovulation)
The presence of egg white cervical mucus in the days leading up to ovulation
A positive LH (luteinizing hormone) test, which predicts ovulation within 24–36 hours
If you see a clear temperature rise and your period arrives 12-16 days later, you can be fairly confident that you ovulated that cycle.
Why Is Cycle Charting Beneficial for Pregnancy?
If you’re trying to conceive, understanding your cycle can:
✔ Identify your most fertile days, increasing your chances of conception
✔ Confirm if you’re ovulating (no ovulation = no pregnancy)
✔ Spot cycle irregularities early, helping you address any hormone imbalances
✔ Help time intercourse correctly (sperm need to be present before ovulation for the best chances of pregnancy)
✔ Provide insights into potential issues, such as short luteal phases or low progesterone, that could impact implantation
Many couples mistime intercourse because they assume ovulation happens on a specific day. But every woman is different! That’s why tracking your own unique patterns is so powerful for improving pregnancy outcomes.
Final Thoughts
Learning how to track my cycle changed the way I viewed my body and my fertility. I truly believe that every woman deserves to have this knowledge. Whether you’re trying to get pregnant, understand your hormones, or just feel more in tune with your body, cycle charting is an incredible tool.
If you’re ready to start tracking but need guidance, I’d love to help!
You can check out my free resources or book a free fertility insights call so we can make a game plan.
