Updated: Oct 27, 2020
EP 31 on the Podcast
WHAT IS IT?
BBT charting is a fertility awareness method for natural family planning. This means you can use this method to either plan for or prevent conception. It is a cheap, hormone free, completely natural method of birth control. Plus, it gets you in tune with your body and helps you understand the rhythms of your cycle. It involves tracking your temperature to the 1/10 of a degree. It can also involve things like tracking cervical mucus and other menstruation signals.
HOW DO YOU DO IT?
Take your temperature first thing in the morning while at complete rest BEFORE getting out of bed or really moving at all. This is called your basal body temperature.
Chart your temperature in your app (I have tried Kindara, Fertility Friend, Ovulation Tracker by Premom, Femometer)
Repeat this daily. You will notice a small spike of about 0.5 F degrees in your temperature, when it remains elevated for 2-3 days you can assume you’ve just ovulated.
HOW DOES IT WORK / SCIENCE BEHIND IT?
Progesterone levels rise after ovulation making the body temperature increase slightly by 0.5°F. This shows you when ovulation takes place but does not predict when the fertile window begins. Your temperature will stay raised until menstruation begins.
IF YOU ARE TRYING TO CONCEIVE:
If trying to conceive, the best days to have sex are the two days prior to your temperature spike and the day of. You really do need to track for a few months to get a good idea of when your temperature will spike to optimize chances of conception. If your temperature rises after ovulation and states risen through a missed period it is a sign of pregnancy. It would normally return to baseline upon menstruation if pregnancy has no occured.
IF YOU ARE TRYING TO PREVENT PREGNANCY:
Safe days begin after the increase in your temperature lasts for at least 3 days, and end when your temperature drops just before your next period begins. During your safe days, you can have unprotected vaginal sex.
HOW RELIABLE IS IT?
BBT charting can easily be mistracked if you forget to take your temperature, have an abnormal cycle, wake up at very different times of the day,
PRODUCTS to help:
Natural cycles app with thermometer:
Basal body temp thermometer- https://www.amazon.com/Digital-Basal-Body-Thermometer-Temperature/dp/B07S463JTG/ref=sr_1_1?dchild=1&gclid=Cj0KCQjw5eX7BRDQARIsAMhYLP8IbWsIk4BbpT04eIuW3e5sviqIvHN_56YpjIzZAiu3ewKOl3TP1SgaAqMyEALw_wcB&hvadid=177769679439&hvdev=c&hvlocphy=9009976&hvnetw=g&hvqmt=e&hvrand=260102187470309973&hvtargid=kwd-97545575&hydadcr=21659_9710749&keywords=basal+body+thermometer&qid=1601869078&sr=8-1&tag=googhydr-20