BBT for fertility… is it worth it?

​Listen to this newsletter here​

If you’re overwhelmed by daily temperature tracking, you aren't alone!

The biggest hurdle, besides remembering to take your temperature, is understanding what all that data means. What's the point of tracking if you still don't know when you’re ovulating?!

But here's the thing. Ruling out a timing issue is essential! Before going down a fertility rabbit hole, you need to make sure you’re having sex at the right time. Too often I see women relying on their app predictions. Finding out after months of trying that they were missing their fertile window completely. Basal body temperature (BBT) tracking is an easy, low cost tool to get the timing right.

Tracking your basal body temperature identifies patterns in your cycle

Understanding your own unique cycle is important. While ovulation predictor kits (OPK) will predict when you will ovulate, BBT charts identify ovulation retrospectively. So it might seem like OPK is the better method but it isn’t. BBT charting will give you a solid understanding of your unique cycle. This information can also be used to identify other issues with your cycle like a short luteal phase, low progesterone and even thyroid influence.

PLUS OPK's aren't completely accurate. For some women they just don't work at all. For ladies with PCOS, it can give a continuous positive for months. Making timing your fertile window almost impossible. For other women it will be positive on the wrong day. If you suspect your OPK results are not right, try another tool to identify ovulation and see if they match up.

Here’s how to get the most out of BBT to understand your cycle & fertile window

Let's start with the basics.

You will need a specific thermometer for ovulation tracking that goes to two decimal points. Most chemists stock these. The subtle changes in your temperature are key to understanding your fertile window.

How to take your temps

• Record your temperature upon waking. Before you get out of bed!
• Place the thermometer under your tongue and wait for the beep.
• It's important to try taking your temperature at the same time each day.
• You need at least 3 hours uninterrupted sleep before taking your temp (shift workers: take your temp after your biggest block of sleep).
• Enter your temperatures into an app to create a chart, I like Natural Cycles and Fertility Friend. Alternatively going old school with a pen and paper will do the job too.

Don't look for a dip

I don't know how the rumour started, but so many women have been told they need to look for a dip (lower temp) on their chart that will be there just before ovulation.

Ovulation can be identified by 3 consecutive days of a higher temp. No dip necessary!

Your chart should have two distinct phases (biphasic).

• Follicular phase (Period to ovulation): temperatures are lower.
• Luteal phase (ovulation until pregnancy/period): temperatures are higher.

Skip your temp on this day if:

• You have a fever.
• Haven't sleep very well.
• Had more than 2 wines the night before.

But this is what I think

It's a lot easier tracking when you are working with a health practitioner who does all the interpreting for you. With clients, I always use Fertility Friend. Mainly because the chart is very easy for me to interpret and the app is free

Luckily there are now products available that do all the interpreting if you are doing it solo.

My pick is Natural Cycles. I love that their product is backed by science. It's easy to use and a much better price point than many the other products available. Unlike many devices and apps, it can also be used as a non hormonal contraceptive. It’s just $8.33 AUD per month with the thermometer included. There is also a tracking option with your Apple watch or Oura ring - total convenience!

Do you still hate the idea of daily temperature tracking? Maybe TempDrop is a better option for you. It comes with a higher price tag at $249 AUD but its a great option if you don't have regular sleeping patterns.

The wearable device connects to an app just like Natural Cycles. But there is no need to wake up at the same time each day.

There are many other options and devices available on the market. But Natural Cycles and Tempdrop are the two that I recommend.

I've left out devices that have an exorbitant price tag, aren’t intuitive, only tracks part of your cycle, have hidden costs or frequent technical issues.

Don't stress out if you hate it

The last thing I want is for this process to become a burden or create more stress in your life.

Here are some other options if daily tracking is completely out:

• Ovulation predictor kit
• Tracking cervical mucus
• Progesterone blood test (also known as a day 21 test). Do this 7 days after predicted ovulation.

I hope you found this info useful. If you have any questions about BBT charting or ovulation tracking, I would love to hear from you, simply hit reply!

If you know someone who might benefit from understanding how to track BBT, please feel free to share this newsletter.

Thanks for reading x

Jaya x