Welcome! Let’s Make Cycle Tracking Simple:

If you’re new to fertility tracking, this guide will help you understand your cycle, what to track, and why it matters. Your fertility tracking spreadsheet is designed to give you clear insights about your body, ovulation, and hormone health—helping you optimize your chances of conception or simply understand your menstrual cycle better.

The Ultimate Cycle Tracking Spreadsheet for Fertility

How to Access & Copy Your Tracker

🔗 Click here to open your Cycle Tracker: [Insert Google Sheets Link]

🚨 IMPORTANT: To use this spreadsheet, you need to make a copy so you can edit it.

1️⃣ Open the Google Sheets link above. 2️⃣ Click File → Make a Copy. 3️⃣ Save it to your Google Drive. 4️⃣ Start tracking your cycle! 🎉

💡 Tip: Bookmark your copy of the tracker so you can update it daily!

Why Track Your Cycle?

Your menstrual cycle is like a monthly report card for your hormones.

Tracking helps you:

✅ Identify your fertile window (the best time to try to conceive)

✅ Understand if you’re actually ovulating

✅ Recognize patterns in mood, energy, and symptoms

✅ Detect possible hormonal imbalances early

✅ Support overall reproductive health

Understanding Your Menstrual Cycle

Your cycle is made up of four phases:

1️⃣ Menstrual Phase (Days 1-5) – Your period starts. The uterine lining sheds if pregnancy didn’t occur last cycle. Hormone levels are low.

2️⃣ Follicular Phase (Days 6-14) – Estrogen rises, and your body prepares to release an egg. You may feel energized and social.

3️⃣ Ovulation (Days 14-16) – The LH hormone triggers an egg release. This is your fertile window—the best time to conceive!

4️⃣ Luteal Phase (Days 17-28) – Progesterone rises to support a potential pregnancy. If no pregnancy occurs, hormone levels drop, and your period starts again.

How to Use Your Fertility Tracker (Step by Step)

1. Cycle Day & Date

  • Cycle Day 1 = The first day of your period (bright red bleeding, not spotting).

  • Track each day to see how long your cycle is (typically 25-35 days is normal).

2. Basal Body Temperature (BBT)

  • BBT is your lowest body temperature while resting.

  • Take it first thing in the morning (before getting out of bed).

  • Why it matters: After ovulation, progesterone causes a small temperature rise (0.3-0.5°F). If you see a shift and sustained high temps, you likely ovulated!

3. Cervical Mucus (CM)

  • Your vaginal discharge changes throughout your cycle.

  • Track it daily:

    • Dry/Sticky = Low fertility (before & after ovulation)

    • Creamy/Lotion-like = Fertility rising

    • Egg White (Stretchy & Clear) = Most fertile! Ovulation is near.

    • Watery = Also highly fertile

  • Why it matters: Egg white or watery mucus means your body is ready for sperm!

4. LH Test Results (Ovulation Predictor Kits)

  • Use LH test strips daily in the afternoon starting around Cycle Day 10.

  • Positive test = Ovulation will likely occur in 12-36 hours.

  • Why it matters: This helps predict ovulation before it happens, so you know when to time intercourse.

5. Symptoms (Cramps, Mood, Energy, etc.)

  • Note physical and emotional changes:

    • Cramps, bloating, headaches?

    • Mood swings, irritability, or anxiety?

    • High or low energy?

  • Why it matters: Hormones impact how you feel. Tracking symptoms helps identify imbalances.

6. Exercise & Movement

  • Write down your daily activity level.

  • Follicular phase (before ovulation) = Best time for intense workouts.

  • Luteal phase (after ovulation) = Best for lower-impact workouts (yoga, walking).

  • Why it matters: Over-exercising during your luteal phase can raise stress hormones and impact fertility.

7. Sleep & Stress Levels

  • How many hours of sleep? Aim for 7-9 hours.

  • Stress levels (1-10) – High stress can delay ovulation.

  • Why it matters: Sleep and stress directly affect hormone balance and egg quality.

8. Pooping & Digestion

  • Track if you're pooping daily (Yes, this matters!).

  • Why it matters: Estrogen is eliminated through bowel movements—constipation can lead to excess estrogen and hormone imbalances.

9. Reviewing Your Cycle Trends

After tracking for 3 months, look for patterns: ✅ Is your cycle regular (25-35 days)? ✅ Do you see a BBT shift confirming ovulation? ✅ Are your fertile signs (CM, LH, BBT) aligning? ✅ Do you experience severe PMS, mood swings, or cycle irregularities? (If so, further investigation may be needed.)

How to Use This Data to Support Fertility

🔹 Trying to Conceive? Have intercourse 1-2 days before ovulation + on ovulation day.

🔹 Irregular Cycles? Look at stress, diet, or possible hormone imbalances.

🔹 Not Seeing a Temperature Shift? You may not be ovulating—consider speaking with a specialist.

🔹 Lots of PMS or Painful Periods? Could indicate high estrogen, low progesterone, or inflammation.

Access Your Cycle Tracker & Take Control of Your Fertility

📥 Download Your Cycle Tracking Spreadsheet:

Your Tracking Spreadsheet is HERE

Next Steps: Get Personalized Support

Want expert guidance in understanding your cycle? I offer 1:1 fertility consultations where we analyze your data and create a plan for optimizing ovulation, hormone balance, and overall reproductive health. 📩 DM me “FERTILITY” on Instagram or ​Click Here to Request an Appointment​!

This guide gives you everything you need to track your cycle with confidence and take control of your fertility journey. If you have questions, reach out—I’d love to help!