Understanding your menstrual cycle is the key to natural fertility – whether you’re trying to conceive or avoid pregnancy. Here’s how cycle charting gives you the clarity you’ve been missing.

If you’ve ever been told you ovulate on Day 14 of your cycle… I want you to forget that. Right now.

Because for more than 90% of women, that’s not how ovulation works – and relying on that myth is one of the biggest reasons couples struggle to conceive naturally. As a fertility coach, I can tell you: timing really is everything.

In this post, I’m walking you through:

• Why ovulation doesn’t follow the textbook
• How to know when you’re actually fertile
• What your body is doing during the ovulatory phase
• How to support ovulation naturally through food, exercise and sleep
• Why cycle charting is your secret weapon

Let’s dive in.

The Day 14 Myth (And Why It’s Causing So Much Confusion)

It might be easy for school textbooks and period-tracking apps to stick ovulation on Day 14, but the truth? Only about 10% of women ovulate on Day 14 – and even fewer ovulate on Day 14 every month.

If your cycle is shorter or longer than the classic 28 days, it doesn’t mean your body is broken. It just means you’re not a robot. Your ovulation might shift slightly each month – and that’s completely normal.

But when you rely on this Day 14 rule to time sex (or to avoid it), you could be missing your fertile window entirely. That’s why cycle charting is so important. It teaches you to listen to your body – not your app.

The #1 Cause of “Unexplained” Infertility? Timing.

Here’s a jaw-dropper: Around 50% of couples referred for fertility treatment have simply mistimed intercourse.

Not a hormone problem. Not a serious medical issue. Just… timing.

And I get it – no one taught us how to read the signs of ovulation. That’s why I’m here.

When you understand your body’s signs of fertility – especially your cervical mucus – you can dramatically improve your chances to conceive naturally without invasive interventions or guesswork.

Ovulation 101: What’s Actually Happening in Your Body

Let’s take a quick biology refresher.

At birth, your ovaries contain around 1–2 million immature eggs. Each menstrual cycle, your body chooses one to mature and release. That release is called ovulation.

The egg travels from the ovary to the fallopian tube where it waits to be fertilised. If sperm is present, fertilisation may occur. If not, the egg breaks down and is shed during menstruation.

This entire process hinges on your hormones – especially oestrogen, luteinising hormone (LH), and follicle-stimulating hormone (FSH).

Here’s a breakdown:

• FSH stimulates the maturation of the egg
• LH triggers the egg’s release from the ovary
• Oestrogen peaks just before ovulation, supporting the cervix to open and produce fertile cervical mucus

That mucus isn’t just a sign – it’s essential. It nourishes sperm, helps them swim to the egg, and keeps them alive for up to 5 days.

How to Spot Ovulation (Without Guessing)

Here’s the golden rule I want you to remember:

All days where you observe thin, slippery or lubricative cervical mucus are fertile.

Ovulation usually occurs on the last day of this mucus (called your Peak Day), or one day after.

So if you’re trying to get pregnant? Have sex on your Peak Day or the day after.

Trying to avoid pregnancy naturally? Avoid unprotected sex from the first sign of mucus until three days after your Peak Day (when your mucus plug reforms).

Ovulation can’t be predicted in advance – it can only be confirmed after it’s happened. But when you chart your fertile signs daily, you’ll start to see patterns. And those patterns are powerful.

Charting Takes the Guesswork Out of Natural Fertility

I know it might sound confusing at first. You might be wondering, “How can I time sex around ovulation if I only know I’ve ovulated afterwards?”

Here’s the secret: Patterns emerge over time.

When you track your cycle month after month – noting your mucus, your temperature, your moods – you’ll start to learn what ovulation looks and feels like for you. That might include:

• 5–6 days of fertile mucus
• A sudden temperature rise
• Ovulation pain or bloating
• Spotting or mood shifts

This is exactly what we do together when I work as your fertility coach. We chart. We observe. We learn from your body. That’s the power of natural fertility.

How to Support Ovulation (In a Natural, Sustainable Way)

Energy + Mood

Oestrogen and testosterone peak during ovulation – so you’re likely to feel amazing. High energy, better mood, and more confidence. Use it! This is a great time for:

• Meetings, interviews or public speaking
• Studying or deep work
• Socialising and connection

Just don’t overcommit – your luteal phase is around the corner.

Exercise

Your body burns fuel more efficiently right now. It’s a great time for:

• Cardio
• Interval training
• Strength workouts
  Just make sure to prioritise form to avoid injury (your ligaments are a little more relaxed thanks to those hormones).

Sleep

With all this energy, don’t forget to rest. As progesterone rises after ovulation, fatigue can sneak in – so schedule that nap if you need it.

Nutrition

This is a key phase to nourish your body – especially if you’re trying to conceive. You’ll likely have fewer cravings, so prioritise:

• Cruciferous veg (broccoli, cabbage, cauliflower) to support oestrogen clearance
• Healthy fats and lean protein
• Dark chocolate and spinach for magnesium and hormone balance
• Sesame and sunflower seeds (hello, seed cycling)
• Hydration and fibre-rich foods to help flush excess oestrogen

A solid nutritional foundation now supports a healthier embryo if fertilisation occurs.

Final Takeaways

Let’s recap the two biggest things I want you to remember:

1. You probably don’t ovulate on Day 14 – and that’s totally normal.
What matters is when you ovulate, not what day it falls on. And with daily charting, you’ll be able to find your own unique pattern.

2. Ovulation can cause a sudden hormone shift, and that shift matters.
After ovulation, oestrogen drops while progesterone rises. If you have excess oestrogen, you might feel it, especially as you move into the luteal phase (hello PMS). Support your body now with smart food choices, rest, and lifestyle tweaks.

Ovulation is the main event of the menstrual cycle, but it doesn’t have to feel like a mystery. When you understand your cycle and work with your body, you take back control.

And whether your goal is to conceive naturally, avoid pregnancy, or simply understand your body better – cycle charting is where that starts.