How Can I Work Out When I’m Most Fertile or Ovulating?
- Becky Balmer
- Aug 21
- 5 min read
Understanding your fertile window and learning how to track ovulation naturally can make a big difference when trying to conceive. Fertility is not just about timing sex around ovulation—it’s also about hormone balance, egg and sperm health, and lifestyle choices that support reproductive wellbeing. By paying attention to your cervical mucus changes, basal body temperature, and physical signs of ovulation, you can identify your most fertile days. Combined with the right fertility-boosting foods, stress management, and healthy sleep, these strategies help increase your chances of conception naturally.
What Is the Fertile Window?
Your fertile window is the 6-day window in your menstrual cycle when pregnancy is most likely to occur. It includes:
The 5 days leading up to ovulation, and
Ovulation day itself (when the egg is released from the ovary)
Why six days? Because sperm can survive up to 5 days in the female reproductive tract, but it is widely accepted that the egg is viable for only about 12–24 hours after ovulation. [1]
📅 How to Track Ovulation Naturally
It’s often assumed that ovulation occurs on day 14 of the cycle, but as fertility awareness expert Toni Weschler explains, this isn’t always the case. A “regular” cycle isn’t necessarily 28 days—it can range anywhere from 24 to 32 days and varies from woman to woman. Because of this, the mid-cycle point, and therefore the timing of ovulation, will differ depending on the individual cycle length.
Ovulation and Menstrual Cycle Phases
You are most fertile in the later part of the follicular phase of your menstrual cycle. During this phase, the ovaries are preparing to release an egg. A hormone called follicle-stimulating hormone (FSH) triggers several follicles in the ovaries to begin maturing, each containing an immature egg. In most cycles, only one of these follicles will fully ripen.
As the follicular phase progresses, the pituitary gland starts to release luteinising hormone (LH), which plays a crucial role in triggering ovulation. At the same time, levels of oestrogen and testosterone begin to rise. Oestrogen supports the thickening of the uterine lining to prepare for a potential pregnancy, while testosterone often increases libido in the days leading up to ovulation.
During this time, changes in your cervical fluid can provide important clues about your fertility. At the start of the follicular phase, the cervix is generally low and closed, producing little or thicker mucus. As oestrogen builds, cervical fluid becomes wetter and creamier. In the final days before ovulation, it may resemble raw egg white — clear, slippery, and stretchy — which is the most fertile type of cervical mucus. This fertile fluid nourishes sperm, protects them from the natural acidity of the vagina, and helps guide them towards the egg.
Ovulation happens during the short ovulatory phase when a surge in LH causes the dominant follicle to release a mature egg. This egg is viable for only around 12–24 hours. You are most fertile in the few days before ovulation and on the day it occurs, as sperm can survive in fertile cervical fluid for up to five days. If the egg isn’t fertilised, it will disintegrate, and the cycle will move into the luteal phase.
Key takeaway: By tracking your cycle, paying attention to cervical fluid changes, and understanding hormone patterns, you can work out your most fertile days and boost your chances of conception.
Cervical Mucus Observation
As ovulation nears, cervical mucus changes:
🩸 Dry or sticky → infertile
💧 Creamy → possible fertility
🥚 Stretchy, clear, egg-white consistency → fertile cervical mucus, ideal for sperm survival
Basal Body Temperature (BBT), tracking Fertility
Your body temperature rises slightly after ovulation. Track it daily before getting out of bed. A sustained rise suggests ovulation has already occurred. Your body temperature rises slightly due to progesterone, which increases only after ovulation. This makes BBT useful for confirming that ovulation has occurred, but less helpful for predicting it in advance. Since an egg only survives about 12–24 hours, waiting for a temperature shift can mean you’ve already missed the most fertile days.
Physical Signs
Mild pelvic twinge (called mittelschmerz)
Breast tenderness
Increased libido
Heightened sense of smell or taste
📊 Fertility by Day: What’s the Probability?
According to the American Society for Reproductive Medicine: [2]
Day Relative to Ovulation | Chance of Conception |
5 Days Before | ~10% |
3–4 Days Before | ~15–20% |
2 Days Before | ~25% |
1 Day Before | ~30% |
Day of Ovulation | ~30–35% |
1 Day After | Very Low |
The highest fertility is from 2 days before ovulation to ovulation day.
🧬Sperm Health and Fertility: Why Quality Matters
Timing sex for ovulation is only half the equation—sperm health matters too. Factors that influence sperm quality:
Count (how many)
Motility (how they move)
Morphology (their shape)
Best Foods to Improve Sperm Count, Motility & Quality
🥚 Zinc-rich foods (eggs, pumpkin seeds, oysters) support testosterone and sperm count
🥦 Antioxidant-rich vegetables (spinach, kale, broccoli) protect sperm from oxidative stress
🍓 Vitamin C (berries, citrus) improves motility
🥑 Healthy fats (avocados, walnuts, olive oil) support hormone production
These foods are a great starting point, but the best fertility support comes from personalising a plan specifc to your individual biological needs and looking at your health as a whole picture.
What to Eat Around Ovulation
Nutrition during the ovulatory phase can boost both fertility and overall energy. Focus on foods that support oestrogen metabolism, promote cervical mucus production, stabalise blood sugar (important for ovulation) and provide key fertility nutrients,
Fertility Superfoods: Best Foods for Ovulation Support
Leafy greens – support liver detox & estrogen balance
Avocados – healthy fats for hormone production
Eggs – rich in choline and vitamin D
Nuts/seeds – zinc, magnesium, selenium
Salmon & sardines – omega-3s reduce inflammation & support egg quality
Lentils/legumes – plant-based protein and iron
Berries – antioxidants protect eggs and support circulation
Lifestyle Changes to Support Ovulation and Fertility
A regular, healthy ovulatory cycle depends on more than just hormones. Sleep, stress, exercise, and nutrition all play a major role in hormonal signaling and egg development.
What Can Disrupt Ovulation?
High cortisol (stress hormone)
Poor sleep quality
Undereating or extreme dieting (significantly reducing your calorie intake)
Being under nourished despite a healthy diet (you are what you can digest)
Blood sugar imbalances or insulin resistance
✅ What Supports Healthy Ovulation?
7–9 hours of sleep per night
A diet that can support a healthy menstrual cycle
Managing stress with breathwork, meditation, or therapy
Eating enough calories and healthy fats
Why Hormone Balance Matters
Hormones like FSH, LH, estrogen, progesterone, and insulin must work in sync for ovulation and fertility.
Hormonal imbalances (e.g., from PCOS, thyroid disorders, or chronic stress) can cause:
Irregular or absent ovulation
Poor egg quality
Insufficient cervical mucus
Thin uterine lining
Balancing hormones naturally (through nutrition, lifestyle, and sometimes supplements) can help:
Restore regular cycles
Increase egg and sperm quality
Support uterine health
Make ovulation more predictable
Final Thoughts: Your Body Knows What to Do—Support It
Your body is incredibly intelligent—but it needs the right inputs to function optimally. Learning to track ovulation and support your fertile window through nutrition, stress management, and hormonal balance is key to understanding your cycle and increasing your chances of conception.
Whether you're trying to get pregnant, avoid pregnancy naturally, or just want to better understand your reproductive health, tracking your fertile window is a powerful step in taking control of your body.
Need Support?
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