Last week, we talked about using the Fertility Awareness Method to prevent pregnancy. But what if you are actively trying to conceive? You can use the Fertility Awareness Method for that, too!

If you’re looking for a natural approach to conceive a baby, the Fertility Awareness Method (FAM) might be just what you need. In this blog post, I’ll explore how to effectively use FAM to increase your chances of conceiving naturally, along with some fertility-boosting foods to support your journey. So, let’s dive in and unlock the secrets to optimal fertility!

Understanding the Fertility Awareness Method (FAM):

The Fertility Awareness Method is a natural and empowering approach to tracking your menstrual cycle and fertility signs to identify your most fertile days. By understanding your body’s special patterns, you can time sex strategically to maximize your chances of conceiving a healthy baby. Here’s how to get started:

  1. Charting Menstrual Cycle: Begin by keeping a record of your menstrual cycles for a few months. Note the start and end dates of each period to identify patterns and determine the average length of your cycle. This will help you predict when you’re most likely to ovulate.
  2. Tracking Basal Body Temperature (BBT): Measure your basal body temperature every morning before getting out of bed using a specialized thermometer. Track these temperatures on a chart to detect the subtle rise that occurs after ovulation, indicating the beginning of your infertile phase.
  3. Monitoring Cervical Mucus: Pay close attention to changes in your cervical mucus throughout your cycle. As you approach ovulation, the mucus becomes clear, slippery, and stretchy—resembling raw egg whites. This fertile mucus indicates your highest fertility window. This is key! It is the easiest way to know if you are fertile or not. If you aren’t ovulating, you likely won’t have this slippery, egg-white fluid each month. However- and this is why it’s good to test, not guess– too much estrogen can also cause the release of a fluid that looks like fertile cervical fluid. This can indicate lack of ovulation, not ovulation itself. This is why it’s good to work with a practitioner if you’re serious about optimizing your fertility naturally.
  4. Additional Fertility Tracking Tools: Consider incorporating other tracking tools, such as ovulation predictor kits (OPKs) or fertility tracking apps, to supplement your FAM practice. These tools can provide additional insights and help refine your fertility predictions.

Using FAM for Conception:

Now that we have a solid understanding of FAM, let’s explore how to effectively use this method to enhance your chances of conceiving naturally:

  1. Identify Your Fertile Window: By combining your menstrual cycle length, BBT charting, and cervical mucus observations, you can pinpoint your fertile window—the days when conception is most likely to occur. This typically falls around 10-14 days before the start of your next period.
  2. Time Sex Strategically: During your fertile window, aim to have regular intercourse, preferably every 1-2 days, to increase the chances of sperm being present when ovulation occurs. Remember that sperm can survive in the female reproductive tract for up to five days.
  3. Prioritize a Healthy Lifestyle: Optimizing your fertility goes beyond tracking your cycle. It’s essential to adopt a healthy lifestyle that supports reproductive health. Here are some key aspects to focus on:

    a. Balanced Nutrition: Consume a well-rounded diet rich in fertility-boosting nutrients. Include whole foods like fruits, vegetables, lean proteins, healthy fats, and whole grains. We’ll dive into some specific foods that can enhance fertility in the next section. My Nourished program is a great place to start if you need a guide. 

    b. Regular Exercise: Engage in moderate exercise regularly to support overall health and hormone balance. Find activities you enjoy, such as brisk walking, yoga, or swimming, and aim for at least 150 minutes of moderate-intensity exercise per week.

    c. Stress Management: Chronic stress can negatively impact fertility. Explore stress reduction techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies that bring you joy and relaxation.

    d. Adequate Sleep: Prioritize quality sleep to support hormone regulation and overall well-being. Aim for 7-8 hours of uninterrupted sleep each night.

  4. Fertility-Boosting Foods: While there’s no magical food that guarantees pregnancy, incorporating certain fertility-boosting foods into your diet can support reproductive health and hormone balance. Consider adding the following foods to your grocery list:

    a. Leafy Greens: Spinach, kale, Swiss chard, and other leafy greens are rich in folate, a crucial nutrient for reproductive health. They also contain iron, calcium, and other essential vitamins and minerals.

    b. Colorful Fruits and Vegetables: Include a variety of fruits and vegetables in vibrant colors. They are packed with antioxidants, vitamins, and minerals that support fertility and overall health. Think berries, citrus fruits, carrots, sweet potatoes, and bell peppers.

    c. Healthy Fats: Incorporate sources of healthy fats, such as avocados, olive oil, nuts, and seeds, into your diet. These fats help regulate hormone production and promote healthy cell function.

    d. Omega-3 Rich Foods: Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These fats have been linked to improved fertility and can support hormone balance.

    e. Legumes and Whole Grains: Legumes like lentils, chickpeas, and beans, along with whole grains like quinoa and brown rice, provide fiber, protein, and essential nutrients for reproductive health.

    f. High-Quality Protein: Choose lean sources of protein such as poultry, fish, eggs, and plant-based options like tofu and legumes. Protein is essential for hormone production and can support healthy egg development.

    g. Fermented Foods: Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These foods promote a healthy gut microbiome, which is linked to improved fertility and overall health.

Sometimes, even these healthy lifestyle interventions don’t guarantee healthy conception. I see more and more young women who are struggling with infertility. I’ve helped many women get and stay pregnant, naturally. Running the right lab tests and optimizing your lifestyle is a great tool to build optimal fertility. Schedule a call with me here to discuss your options for working 1:1 with me. Out of 8 women who have come to me expressly for fertility issues, 6 have had healthy pregnancies and sweet babies! That success rate is higher than IVF, and much less invasive.

Using the Fertility Awareness Method as a tool to conceive naturally empowers you to understand your unique cycle and maximize your chances of becoming parents. Remember to combine FAM practices with a healthy lifestyle, including a nutrient-rich diet that incorporates fertility-boosting foods. Stay patient, positive, and open to the incredible journey ahead. And of course, it is the Lord who opens the womb. Trusting His plan and timing can relieve a multitude of worries. Wishing you success in your quest for parenthood!

Love, Jennifer