If you’ve ever been confused about when you ovulate, how to know if you’re fertile, or whether that app you downloaded is even accurate, this post is for you.
Cycle tracking helps you understand your body in real-time, so you can make informed decisions about your fertility. Whether you're trying to avoid pregnancy, get pregnant, or just want to feel more connected to your body and cycle, here’s a clear, no-BS breakdown of how to track it properly.
Basal Body Temperature (BBT)
Your BBT is your body’s resting temperature, taken first thing in the morning. Your temperature is lower before/during ovulation and spikes after, staying high for the rest of your cycle. When tracked daily, you'll see a clear temperature shift that confirms ovulation has happened.
Use an ovulation thermometer, take your temp at the same time each morning, and record it.
Ovulation Testing
Ovulation tests detect your LH surge (the hormone that triggers ovulation). When you get a positive, you know you're ovulating within the next 12 to 36 hours.
Use one test per day in your fertile window, then test twice daily as the line starts to darken. Not sure when to start testing? Use our free ovulation calculator to get the exact day.
These are especially helpful if you're TTC, but even if you're tracking for birth control, ovulation tests are a huge help in confirming ovulation and your fertile window.
Cervical Fluid/Cervical Mucus
Your cervical fluid is one of the best indicators of fertility. It changes based on estrogen and progesterone hormone levels and tells you how long sperm could survive in your body that day.
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Dry or sticky = not fertile (sperm dies within minutes-hours)
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Creamy = fertile (sperm can survive up to 5 days, ovulation coming)
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Egg-white, slippery, stretchy = very fertile (sperm can survive up to 5 days, ovulation very close or happening now)
Check daily before you pee with 2 clean fingers or a piece of toilet paper (aim to check 3-4x per day) It’s a simple habit that gives you a ton of insight.
Chart Everything in an App
We’re big fans of Read Your Body, a charting app that doesn’t predict or guess. You record your signs (BBT, cervical fluid, LH tests, period, symptoms), and it keeps it organized without interfering.
No algorithms or assumptions, just you learning from your own body.
Pregnancy Testing
Think you might be pregnant? Our ultra-sensitive pregnancy tests can detect hCG levels as early as 6 days before your missed period. They’re affordable, accurate and way less wasteful than standard tests.
Use your first pee of the day, test a few days in a row if needed and get answers, without the $20 price tag.
Want 1:1 Support? Book a Session with Me
If you want help learning how to track your cycle properly, I’ve got you.
I’m Vanessa, a certified Fertility Awareness Method instructor and the women’s health nutritionist here at Ovry. I offer 1:1 sessions where I teach you how to track, interpret your charts and use your cycle data confidently, whether you’re avoiding pregnancy or TTC.
You don’t need a PhD in hormones, just the right tools, guidance and a bit of practice. Book a free discovery call with me here.