When it comes to conception, many women often wonder how they can improve their chances of getting pregnant. One key element of fertility that is frequently discussed (I discuss it at length in my best-selling fertility book: Yes, You Can Get Pregnant) , but not always fully understood, is natural fertility. Understanding how your body’s cycle works can give you insight into the best times to conceive and how to support your body naturally in the process. In this post, we’ll dive into the basics of natural fertility and why knowing your body’s cycle is so important.  DYK: Aimee conceived naturally at home in her 40's.  She followed this advice along with all of the advice in her best-selling fertility books.

What is Natural Fertility?

Natural fertility refers to a woman’s ability to conceive without medical interventions or fertility treatments (please note: there is NOTHING wrong with doing fertility treatments, here at Team Aimee we work with women on any path to baby). Natural fertility is rooted in the body’s natural processes, specifically the menstrual cycle, hormonal balance, ovulation, and overall reproductive health. In a healthy and balanced system, natural fertility helps a woman become pregnant by allowing her to time intercourse with her fertile window—the days in her cycle when she is most likely to conceive.

By understanding the physiological aspects of fertility and the factors that influence it, you can better support your reproductive health. This can improve your chances of pregnancy and reduce the need for medical intervention down the road.

The Menstrual Cycle: Your Body’s Fertility Rhythm

The menstrual cycle is the key to understanding your fertility. It’s the cycle that prepares the female body for pregnancy each month, and it typically lasts around 28-36 days, although it can vary from woman to woman. The cycle is divided into four main phases:

1. Menstrual Phase (typically days 1–5): This is the phase where menstruation (your period) occurs. It marks the start of a new cycle, and the lining of the uterus is shed. During this phase, your body’s hormone levels (especially estrogen and progesterone) are low.
2. Follicular Phase (typically days 1–13 in a women with a 28 day cycle or days 1-21 in a women with a 35 day cycle): The follicular phase begins on the first day of your period and ends when ovulation occurs. During this time, the body starts to prepare for the possibility of pregnancy by increasing estrogen levels. Follicles in the ovaries mature, and one egg becomes dominant, ready for release.
3. Ovulation (typically days 14-21 depending on cycle length): Ovulation is the key event in the cycle when an egg is released from the dominant follicle in the ovary. This typically occurs around day 14 of a 28-day cycle, but it can vary. The egg travels down the fallopian tube, where it can be fertilized by sperm. This is the time when you are most fertile and most likely to conceive.
4. Luteal Phase (typically days 15–36; the luteal phase should be 12-14 days and starts right after ovulation occurs): After ovulation, the body enters the luteal phase. During this time, the body releases progesterone to help thicken the uterine lining in preparation for a fertilized egg. If the egg is not fertilized, the levels of progesterone drop, leading to the shedding of the uterine lining, which results in your next period. If the egg is fertilized, it implants in the uterus and pregnancy begins.

The Fertile Window: Timing Is Key

Understanding your menstrual cycle and identifying your fertile window is crucial to enhancing natural fertility. The fertile window refers to the days in your cycle when conception is most likely to occur, typically around five days before ovulation and the day of ovulation itself. This is when sperm can survive in the reproductive tract and fertilize the egg.

Tracking your cycle and ovulation can help you identify when you are most fertile. Some ways to track ovulation include:

• Basal body temperature (BBT): Your body temperature rises slightly after ovulation, and tracking this daily can help you predict when ovulation occurred. I find this method of testing can be very stressful for many, but if it works for you then do it. 
• Cervical mucus: Your cervical mucus changes in consistency throughout your cycle. Around ovulation, it becomes clear and slippery, resembling egg whites, which indicates fertility.
• Ovulation predictor kits: These tests detect the surge in luteinizing hormone (LH) that occurs before ovulation. My favorite at home testing kits test actually hormones (estrogen, LH and progesterone) rather than just giving you a smiley face or a flashing light.  I recommend MIRA or OOVA to all of my clients.  For MIRA  (use code AIMEERAUPP15 for a discount on all MIRA products).  For OOVA (use code RAUP1 at checkout for a discount)

By timing intercourse during the fertile window, you can increase your chances of conception.  REMEMBER: to have sex BEFORE you ovulate for maximum results.  Sperm can live up to 5 days BUT the egg will only live for about 24 hours once ovulated!

What Factors Affect Natural Fertility?

Several factors can influence natural fertility, and understanding these can help you make informed choices about your health:

• Hormonal imbalances: Conditions like polycystic ovary syndrome (PCOS) or thyroid disorders can affect hormone levels and interfere with ovulation, making it more difficult to conceive naturally.  As well, mny commercial bath, beauty + household products contain endocrine disrupting chemicals (EDCs) which severely disrupt hormones.  Check out Aimee's approved bath + beauty products HERE.

• Oxidative stress + Inflmmation:  These can significantly impact a woman’s fertility by disrupting key reproductive processes. Oxidative stress occurs when there is an imbalance between free radicals (unstable molecules that damage cells) and antioxidants in the body resulting in inflammation. Here’s how they affects fertility:

  1. Egg Quality DeclineOvulation Disruptions

  2. Endometrial Receptivity Issues

  3. Increased Risk of Pregnancy Complications

  4. Impact on Ovarian ReserveOxidative Stress:

• Stress: Chronic stress can affect hormone production and ovulation, making it harder to conceive. Managing stress through mindfulness, yoga, and relaxation techniques can improve your fertility.
• Nutrition: A healthy, balanced diet plays a key role in natural fertility. Nutrients like folate, iron, zinc, and omega-3 fatty acids support hormonal health and reproductive function.
• Age: Of course, as we age our cellular function + mitochondrial health decline.  Although here at Team Aimee we don't focus as much on age as many doctors do, we do focus on living a non toxic life (on all the levels) to help manage the damage done to our fertility as we age.  To date, the oldest women we have helped get + stay pregnant with her own eggs is 48.  

Supporting Your Natural Fertility

There are several natural ways you can support your fertility and optimize your chances of conceiving:

• Maintain a healthy diet rich in fruits, vegetables, nutrients dense proteins, and healthy fats as laid out in Aimee's best-selling fertility diet book: The Egg Quality Diet
• Exercise regularly to maintain a healthy weight, but avoid excessive or intense exercise that can disrupt your menstrual cycle.  Aimee breaks down all her fertility exercise tips HERE 
• Reduce stress with practices like acupuncture, therapy, yoga, deep breathing, or meditation.
• Get enough sleep as inadequate rest can interfere with hormonal balance.
• Balanced lifestyle with more natural light than screentime + a lot of Vitamin J (aka Joy). Aimee covers this topic in a lot of detail in her best-selling fertility books
• Top quality supplements (rather than crappy ones… know the difference!) check out all of Aimee's recommended fertility supplements HERE
• Get the right support instead of trying to do it all yourself or through chat GBT and Dr. Google.  Learn more about all the ways that the fertility coaches at Team Aimee can support you (we've been doing this work for 20+ years and have helped thousands of women on their journey to motherhood).

Conclusion

Understanding natural fertility is a powerful tool for any woman trying to conceive. By learning about the menstrual cycle, tracking ovulation, and adopting healthy lifestyle practices, you can increase your chances of getting pregnant faster and more naturally. If you have been struggling to conceive or if you’re just starting to plan, understanding the basics of your body’s natural fertility is the first step toward a successful and fulfilling pregnancy journey. If you want more support, work with world renowed natural fertility expert, Aimee Raupp + her team.