We’re breaking down how to track ovulation through cycle literacy and why learning about your body now can change everything later—based on insights from Dr. Kayla Borchers and fertility educator Olivia Chastain of SymptoPro. This is a beginner-friendly guide to fertility awareness, ovulation tracking, and hormone health for future motherhood.
If you want children someday (but not yet) this is for you!
As a holistic orthopedic and pelvic health Doctor of Physical Therapy, I want you to know you don’t have to be ready for pregnancy to start supporting your fertility! I say this because fertility is not just about getting pregnant. It’s a reflection of your overall health.
EPISODE 51 | HOLISTICALLY WELL PODCAST — CYCLE LITERACY IN YOUR 20S: HOW TO TRACK OVULATION, REGULATE IRREGULAR PERIODS, AND PROTECT YOUR FUTURE FERTILITY
Whether you learn best by listening, reading, or watching, there is something for you! You can catch the audio version on the Holistically Well Podcast—available on all your favorite platforms!
Holistically Well Podcast on Apple | Episode 51
Holistically Well Podcast on Spotify | Episode 51
Holistically Well Podcast on YouTube | Episode 51
KEY EPISODE TAKEAWAYS
🌿 What Is Cycle Literacy?
🧭 How to Get Started with Cycle Tracking
🌙 What a Healthy Menstrual Cycle Looks Like
🥚 Ovulation vs. Your Period
🌡️ What Is the Symptothermal Method?
What Is Cycle Literacy? (And Why It Matters Early)
Cycle literacy is the ability to understand and interpret your menstrual cycle as a vital sign of health.
Instead of only tracking when your period comes, cycle literacy teaches you to observe:
- Ovulation patterns
- Cervical mucus changes
- Basal body temperature shifts
- Hormonal rhythms throughout your cycle
This information helps you understand whether your body is functioning optimally—not just reproductively, but metabolically and hormonally.
Why this matters in your 20s
- It builds body awareness and confidence
- It helps identify early signs of hormone imbalance
- It allows for early intervention before fertility challenges arise
- It gives you data to advocate for yourself in medical settings
How to Get Started with Cycle Tracking
If you’re new to this, start simple!
- Track your cycle length
- Notice cervical mucus changes
- Consider a basal body thermometer
- Learn from a trained instructor (like SymptoPro)
Working with a professional helps you:
- Interpret your data correctly
- Avoid confusion
- Apply the method effectively
Fertility Is a Vital Sign (Not Just About Pregnancy)
One of the biggest misconceptions is that fertility only matters when you’re trying to conceive.
In reality:
👉 Your menstrual cycle is a fifth vital sign
Just like your heart rate or blood pressure, your cycle reflects what’s happening internally.
Your fertility can be impacted by:
- Nutrition and energy availability
- Stress levels and cortisol
- Thyroid function
- Sleep quality
- Exercise habits
If something is off in your cycle, your body is communicating that something deeper may need support.
Ovulation vs. Your Period
Most women are taught to focus on their period.
But here’s the truth:
👉 Ovulation is the main event of your cycle—not your period
Your period is simply the result of what happened hormonally after ovulation.
Why ovulation matters
- It confirms healthy hormone signaling
- It triggers progesterone production
- It reflects whether your body feels safe enough to reproduce
Signs ovulation may not be optimal
- Irregular cycles
- Very long or short cycles
- PMS symptoms
- Spotting before your period
- Missing periods
If ovulation isn’t happening properly, your cycle will often show it.
What Is the Symptothermal Method?
The symptothermal method is a type of fertility awareness method that combines multiple biomarkers to track your cycle.
It includes:
1. Cervical Mucus Tracking
Cervical fluid changes throughout your cycle based on estrogen levels.
- Dry or sticky → lower fertility
- Clear, stretchy (egg-white) → peak fertility
2. Basal Body Temperature (BBT)
Your temperature slightly rises after ovulation due to progesterone.
Tracking daily helps confirm when ovulation has occurred.
3. Additional Biomarkers
Some methods also track:
- Vaginal sensations
- Cervical position
This combination allows for a more accurate understanding of your fertile window and hormone patterns.
What a Healthy Menstrual Cycle Looks Like
While every woman is different, a healthy cycle generally includes:
- Cycle length: 25–35 days
- Bleeding: 3–7 days
- Noticeable cervical mucus before ovulation
- A clear temperature shift after ovulation
- Minimal PMS symptoms
Signs your cycle may need support
- Cycles shorter than 25 days or longer than 35 days
- Very light or very heavy bleeding
- No cervical mucus
- Consistently low basal body temperature
- Spotting before your period
- Severe PMS
These are not random—they are signals!
Common Causes of Cycle Irregularities in Your 20s
Many women experience cycle disruptions during this season of life.
Common root causes include:
1. Under-Eating or Low Energy Availability
Not fueling your body enough can suppress ovulation.
2. Over-Exercising
High training loads without proper recovery can disrupt hormones.
3. Chronic Stress
Elevated cortisol can delay or prevent ovulation.
4. Poor Sleep
Sleep is critical for hormone regulation.
5. Thyroid Imbalances
Low thyroid function can affect cycle regularity and temperature patterns.
Why Birth Control Shouldn’t Regulate Your Cycle
Many women are placed on hormonal birth control to “regulate” their cycles.
But here’s what’s important to understand:
👉 Birth control does not regulate your cycle—it suppresses it.
That means:
- You’re not ovulating
- You’re not seeing your natural hormone patterns
- You’re not getting true cycle data
This doesn’t mean birth control is wrong—it means women deserve to understand what it does and what it doesn’t do.
Fertility Awareness vs. the Rhythm Method
A major misconception is that fertility awareness = the rhythm method.
They are not the same.
Rhythm Method
- Assumes a 28-day cycle
- Assumes ovulation happens on day 14
- No real-time tracking
- ~77% effective
Modern Fertility Awareness Methods
- Track real biomarkers daily
- Personalized to your body
- Up to ~98% effective with correct use
This is a science-based, data-driven approach—not guesswork.
Why You Should Start Tracking Your Cycle Now
Even if pregnancy is years away, learning your cycle now can:
- Help you identify imbalances early
- Improve hormone health over time
- Build confidence in your body
- Make future conception more straightforward
- Give you clarity instead of confusion
And perhaps most importantly:
👉 It helps you stop outsourcing your health and start understanding it.
If this feels like a lot, that’s okay. You’re not expected to master this overnight! Learning your body is never wasted.
Whether motherhood is five years away or right around the corner, cycle literacy is one of the most empowering tools you can build now.
Looking for More Support?
✨ Explore fertility awareness education through SymptoPro
✨ Dive deeper with Dr. Kayla and The Holistically Well Team
What If You Don’t Have Access to Fertility Education or Cycle Tracking Support?
While awareness around fertility and hormone health is growing, many women still don’t have easy access to this kind of education.
Maybe no one ever taught you how your cycle actually works. Maybe your only exposure has been apps or birth control. Or maybe you’ve never had a provider walk you through ovulation, cervical mucus, or what your cycle is telling you.
This is why accessible, structured education around cycle tracking and fertility awareness methods can be such a powerful starting point.
